Improve Insulin Sensitivity by Employing Cinnamon

In cinnamon, we can find several substances that are potentially responsible for its health benefits. In the bark, leaves, and roots of the cinnamon tree originating from Ceylon and China, we can find, among other things, highly volatile oils such as eugenol, linalool, cinnamon aldehyde, or camphor. These highly volatile oils, commonly known as essential oils, are often mentioned as elements that may be responsible for cinnamon's effectiveness. The amount of these oils varies depending on the cinnamon variety used. Additionally, cinnamon contains very strong polyphenols, which exhibit antioxidant and anti-inflammatory properties.

The primary impact of consuming cinnamon, which has emerged in the current scientific literature, is its influence on the body's response to insulin. Insulin is a hormone released from the pancreas at the time of eating, responsible for stopping the process of gluconeogenesis, glycogenolysis, and ketogenesis in the liver. In fat cells, it maintains lipolysis and increases lipogenesis while in muscle cells it increases insulin sensitivity and supports the initiation of processes responsible for the transport of glucose into the bloodstream, where it can be subjected to a process called beta-growth. All of these processes occur to regulate the blood sugar level after eating, otherwise, it would lead to a dangerous state of hyperglycemia. Inadequate insulin release or an inadequate response of the cells to its presence, observed in individuals with insulin resistance, can lead to serious health problems, including a worsening of body composition due to poorer distribution of nutrients and a greater feeling of hunger during the day. In 2006, Ziegenfuss and colleagues published a study examining the effects of consuming 500 milligrams of cinnamon extract. Participants were 22 individuals with prediabetes. Cinnamon supplementation showed a significant decrease in fasting blood sugar levels and an increase in lean body mass, likely due to improved distribution of macronutrients. This single study is not an exception. A meta-analysis published in 2011 and looking at a broader spectrum of studies on cinnamon consumption showed that cinnamon consumption, both in the form of a spice and in concentrated extract form, improves blood sugar control in type 2 diabetics and in individuals with prediabetes.

As previously stated, individuals with a certain degree of insulin resistance who consume cinnamon for 12 weeks may notice an increase in body weight. However, the effect of this spice on body structure is not always so apparent. M. Vafa and colleagues demonstrated that consuming 3 grams of cinnamon daily for 8 weeks did not have a significant impact on the body structure. The key factor here is likely the total level of cinnamon consumed. Research on individual cells and animals also indicates that cinnamon has anti-inflammatory properties that inhibit the action of cyclooxygenase 2 (COX-2). Unfortunately, there is not sufficient evidence to claim that cinnamon aids in combating arthritis, joint inflammation, or alleviating muscle pain.

The most frequently employed method of ingesting cinnamon is the common spice available in stores, and it is also possible to obtain a specialized extract of cinnamon, which currently appears to be even more effective. In the case of daily intake of cinnamon as a supplement, it is advisable to utilize doses ranging from 3 to 6 grams. Such doses appear to be safe. Investigations conducted thus far with the use of this spice have not revealed any toxic properties.