Cinnamon's benefits and risks

A while ago I saw an article on endurance athletes and using cinnamon (I can not find the exact article now). Before adding it to my smoothies I wanted to check it out some. The findings convinced me of the benefits and I learned too much of a good thing can be bad.

Figured I would share some of the evidence.

Life Enhancement:: Cinnamon Reduces Blood Sugar and Cholesterol Levels:

" The researchers measured the patients’ blood glucose and lipid levels (under fasting conditions) at the beginning of the study, and again at 20 days, 40 days (the end of the treatment), and 60 days (i.e., after a 20-day “washout” period following the cessation of treatment).

The results were dramatic: all three cinnamon doses had a strong impact on blood glucose levels—and on blood lipid levels as well, as we will see shortly. By contrast, the placebo had no significant effect on either measure. The glucose levels were reduced by 18–29% following 40 days of treatment. Whereas the highest dose (6 g/day) produced the most rapid response, the lowest dose (1 g/day) produced the most sustained response, i.e., a continued reduction in glucose levels even at the 60-day point; the reduction observed was 16"

And from a 2006 article from About.com.

"Richard A. Anderson, Ph.D., CNS, of the the Beltsville Human Nutrition Research Center (BHNRC), is one of the original researchers in the Pakistan study. The BHNRC is under the United States Department of Agricuture (USDA). From results of his continued study of the components of cinnamon and their effect on blood glucose and cholesterol, he states,

"We have also shown that the active components of cinnamon are found in the water-soluble portion of cinnamon and are not present in cinnamon oil, which is largely fat-soluble. In addition to ground cinnamon consumed directly, one can also make a cinnamon tea and let the solids settle to the bottom or use cinnamon sticks, which make for a nice clear tea. Cinnamon can also be added to orange juice, oatmeal, coffee before brewing, salads, meats etc. The active components are not destroyed by heat."

Based on these studies, it seems that cinnamon may lower blood glucose, triglycerides and LDL cholesterol in people with Type 2 diabetes. The fact that studies so far have involved a small amount of people and have not yet explored the long term benefits of cinnamon, would lead to the conclusion that there may not be enough evidence gathered yet, to support cinnamon as a major player against Type 2. But adding more cinnamon to already healthy lifestyle changes probably wouldn't hurt either."

From Science Daily (Aug 2008):

"Hargrove explained that when blood sugar levels are high, a process known as protein glycation occurs in which the sugar bonds with proteins to eventually form what are known as advanced glycation end products, also known as AGE compounds. The acronym is fitting because these compounds activate the immune system, resulting in the inflammation and tissue damage associated with aging and diabetes.

The researchers found a strong and direct correlation between the phenol content of common herbs and spices and their ability to inhibit the formation of AGE compounds. Spices such as cloves and cinnamon had phenol levels that were 30 percent and 18 percent of dry weight, respectively, while herbs such as oregano and sage were eight and six percent phenol by dry weight, respectively. For comparison, blueberries – which are widely touted for their antioxidant capabilities – contain roughly five percent phenol by dry weight."

and later in the same article:

"...researchers tested for the ability to block AGE compounds in a test tube, but animal studies conducted on the health benefits of spices lend support to their argument. Cinnamon and cinnamon extracts, for example, have been shown to lower blood sugar in mice. Interestingly, cinnamon lowers blood sugar by acting on several different levels, Hargrove said. It slows the emptying of the stomach to reduce sharp rises in blood sugar following meals and improves the effectiveness, or sensitivity, of insulin. It also enhances antioxidant defenses."

And from the International Journal of Exercise Conference Abstracts the finding that it may help reduce post workout inflammation.Conclusion:

"The experimental proprietary blend showed some positive anti-inflammatory effects as illustrated by a significantly (p<0.05) lower inflammatory response in IL1rα and IL 6 by 2hr post damage. It is concluded that fenugreek, cinnamon, and curcumin have potential anti-inflammatory properties and that they significantly reduced the onset of inflammation in response to muscle damage.

Not all is good however and there could be downsides of too much. From People's Pharmacy:

"Some cinnamon (Chinese or cassia cinnamon) is contaminated with a natural compound called coumarin. In excess, this can harm the liver of sensitive individuals. Coumarin may also interact with blood thinners like Coumadin (warfarin) to increase the risk of bleeding.

In the end I decided that I would use cinnamon in many of my smoothies, but I must confess at least a part of the reason is that it just tastes so good!