Does Cinnamon Help In Your Weight Loss? Know Science

If you are looking for a sustainable way to lose body fat, consider adding cinnamon to your diet. Cinnamon is extracted from the inner bark of various evergreen trees and has been widely used as a spice for centuries.

Loaded with antioxidants and other beneficial nutrients, cinnamon boasts a range of therapeutic benefits. It is appreciated for its unique toasty aroma and flavour when added to different cuisines or beverages. But in recent years, it has also attracted attention for its ability to support weight loss in various ways.

This article explores the various scientific evidence showing cinnamon’s relation with weight loss, how it works, the health benefits of cinnamon, side effects, and recommended dose. Let’s take a look.

What Is Cinnamon – A General Overview

Cinnamon, once used as a trading commodity, is a spice known for its pleasant aroma and uniquely sweet flavour and is a popular ingredient in kitchens worldwide. Its smell and taste are attributed to the compounds in the condiment, such as cinnamaldehyde and eugenol.

Aside from its use as a condiment, cinnamon also has a lot of therapeutic value, making it a popular option as an alternative medicine and a health supplement. It is extracted from the bark of the trees from Cinnamomum species and is available in the market in powder form, rolls, and sticks.

Cinnamon is categorized into two main types based on where it is originally grown: Ceylon and Cassia.

As the name suggests, Ceylon cinnamon is of Sri Lankan origin and is also often called “true” cinnamon. It has a lighter colour and tastes sweeter than Cassia, with a subtle aroma.

Cassia, on the other hand, has a warmer and balmy flavour and a darker brown appearance. It is also the most widely used cinnamon species today and is subdivided into three different types depending on where they are grown:

Chinese cinnamon has the most subtle aroma but a strong flavour. It also has a distinctively thicker and irregular texture with a dark brown appearance. This type of cinnamon is mainly used as an alternative medicine for treating various health problems, including common colds and throat issues.

Forming almost 70% of the cinnamon market, Indonesian cinnamon, or Korintje, is the most popular type of cinnamon thanks to its affordability and undemanding harvest method. Its thinner and pale brown bark identifies it and is sweeter than others.

Vietnamese cinnamon is characterized by its most powerful aroma compared to all. It is also packed with high amounts of flavonoids, giving it its distinct and spicy zest.

Cinnamon And Weight Loss: Scientific Evidence

Cinnamon is a multifaceted medicinal plant packed with powerful flavonoids like cinnamaldehyde, Eugenol, epicatechin, catechin, procyanidin B2, and other compounds. These compounds give this condiment its anti-obesity, thermogenic, antioxidant, and anti-inflammatory potential, which helps support weight loss. I found numerous studies on cinnamon and its effect on body weight and listed the most compelling ones here.

For instance, one of the studies evaluated the effect of Cinnamaldehyde, the key compound in cinnamon, on fat cells. Researchers found that this compound activates the thermogenic gene expressions in the body, thus increasing fat metabolism. This leads to faster fat burning.

Similarly, another research demonstrated how cinnamon extract can lead to the browning of adipocytes (fat cells) which is a compelling anti-obesity approach. Browning of the white fat cells makes fat breakdown much easier and promotes rapid fat loss from the body.

Meanwhile, in a meta-analysis on the effect of cinnamon supplementation on obesity, 12 clinical interventions enrolling 786 subjects were involved in the study. The findings confirmed that cinnamon supplementation for 12 weeks at a dosage of ≥2 grams per day significantly positively affected body weight and could lower fat mass prominently. The study concluded that this ingredient can be a weight-loss agent when controlling obesity.

Another comprehensive analysis supported this, but it focused on the fact that cinnamon can have a higher impact on obesity when the dose is more than 3 grams (or >3000 mg).

How Cinnamon Affects Other Factors Linked With Weight Loss

While the above studies have demonstrated a direct effect of cinnamon on the fat cells in the body, the condiment also supports weight management by influencing various bodily processes that, in some way or another, are associated with body mass and weight. For instance, cinnamon promotes glucose metabolism, improves insulin sensitivity, and eliminates bad cholesterol from the body, which in turn offers weight loss benefits.

It should be noted that, aside from its weight reduction effect by inducing glucose metabolism, cinnamon can also help patients with type II diabetes control their sugar levels. the effects of daily cinnamon consumption on body mass and fat.

One of the studies involving 44 patients with Type II diabetes was divided into two groups: control and treatment. The treatment group was asked to consume 3 grams of cinnamon daily for 8 weeks. Researchers found a noticeable decrease in fasting blood sugar, triglyceride, body weight, fat mass, and BMI in individuals who consumed cinnamon.

Potential Side Effects Of Cinnamon

Cinnamon is generally safe and does not cause any serious side effects; if there are any, they are mild. None of the studies have reported any major side effects of cinnamon, given that they have been used in the recommended dosage. That said, some of the common ones that you must keep tabs on include –

While cinnamon may not significantly impact your body, it is always best to stick to the daily recommended dose. Also, if you are generally sensitive, starting with the minimum effective dose of cinnamon is always advisable, and then increasing the dosage is eventually recommended.

Some data have indicated that cassia cinnamon supplementation for an extended period may have adverse effects on the liver in people who are already suffering from liver ailments. The intolerability is due to the presence of a compound called coumarin, which is one of the elements responsible for the unique smell of cinnamon. However, this can only happen in high doses. Most dietary supplements or culinary uses have very little cinnamon, which means the levels of coumarin aren’t close to causing severe reactions.

Optimal Dosage Recommendations

Excess of anything can be harmful, and the logic goes with cinnamon. Given its tremendous thermogenic potential, cinnamon should only be taken in the recommended amounts as high dosage can heat the body and lead to unwanted discomfort.

The suggested amount of cinnamon required for weight loss benefits per day is between 2000 mg to 6000 mg. This applies whether you take it as a dietary supplement or as a dish condiment. The studies in this article have also used cinnamon within this dosage and have been safe with no reported negative impacts. Anything higher than 6000 mg will be an overdose and can affect your body adversely.

Conclusion

All the above studies have demonstrated a positive association of cinnamon with weight loss. Cinnamon triggers fat burning directly by attacking the fat cells and helps manage blood sugar and cholesterol levels, which are key to weight reduction and help bring down your body circumference. However, it is important to understand that weight loss is combined with healthy food, regular exercise, and other positive lifestyle changes. It cannot be done with a single food and ingredient.

Moreover, there can be numerous health reasons behind sudden weight gain, and if changing your lifestyle and food habits does not help, you must consider consulting with a healthcare specialist to diagnose the root cause behind the weight gain and take the necessary treatment.