Herbs (Global Traditional) · Other
Cinnamon (Cinnamomum verum) (Cinnamomum verum)
Moderate Evidencebotanical
Hermetica Superfood Encyclopedia
Cinnamon contains cinnamaldehyde and proanthocyanidins as primary bioactive compounds. These components demonstrate antimicrobial activity and may influence glucose metabolism through insulin signaling pathways.
Cinnamomum verum, or true cinnamon (Ceylon cinnamon), is an evergreen tree native to Sri Lanka whose inner bark is harvested and dried into quills for use as a spice and medicinal herb. The essential oil is extracted via hydrodistillation or steam distillation from the bark or flowers, yielding volatile oils rich in phenylpropanoids, primarily cinnamaldehyde.
The research dossier reveals a significant gap in human clinical evidence for Cinnamomum verum, with no PubMed PMIDs for randomized controlled trials or meta-analyses provided. While reviews mention various pharmacological effects, these lack specific trial designs, sample sizes, or clinical outcomes, limiting evidence to in vitro studies only.
No clinically studied dosage ranges are available for Cinnamomum verum in any form (extracts, powder, or standardized preparations). Essential oil compositions show 71.5% (E)-cinnamaldehyde in bark oil, but human dosing information is absent. Consult a healthcare provider before starting any new supplement.
Per 100 g of ground cinnamon bark (Cinnamomum verum): Energy ~247 kcal; Carbohydrates ~80.6 g (dietary fiber ~53.1 g, sugars ~2.2 g); Protein ~3.9 g; Fat ~1.2 g. Key minerals: Calcium ~1002 mg, Iron ~8.3 mg, Magnesium ~60 mg, Phosphorus ~64 mg, Potassium ~431 mg, Zinc ~1.8 mg, Manganese ~17.5 mg (exceptionally high, ~875% DV per 100 g; even a 1 tsp/2.6 g serving provides ~0.46 mg or ~20% DV). Vitamins: Vitamin A ~15 µg RAE, Vitamin K ~31.2 µg, small amounts of B-vitamins (B1 ~0.02 mg, B2 ~0.04 mg, Niacin ~1.3 mg, B6 ~0.16 mg), Vitamin C ~3.8 mg. Primary bioactive compound: trans-Cinnamaldehyde (~45–65% of essential oil; essential oil content ~0.5–2.5% of dry bark weight in C. verum), responsible for much of the antimicrobial and metabolic activity. Eugenol (~5–18% of essential oil in C. verum, notably higher than in C. cassia). Cinnamate esters and cinnamic acid present in smaller quantities. Proanthocyanidins (type-A procyanidins): ~8,100–9,000 mg/100 g total polyphenols (ORAC value among highest of all spices, ~131,420 µmol TE/100 g). Coumarin content in C. verum (Ceylon cinnamon) is notably low (~0.004% or ~0.04 mg/g), in contrast to C. cassia (~0.3–0.5%), making C. verum significantly safer for regular consumption with respect to hepatotoxicity risk from coumarin. Other minor compounds: Linalool, β-caryophyllene, camphor (trace). Bioavailability notes: Cinnamaldehyde is rapidly absorbed and metabolized to cinnamic acid and hippuric acid; oral bioavailability is moderate but highly dose-dependent. Polyphenols have limited systemic bioavailability due to extensive first-pass metabolism, though gut-level effects (microbiome modulation) may be relevant. Manganese from cinnamon appears reasonably bioavailable. Typical culinary serving size is 1–6 g/day, so actual nutrient contributions are modest except for manganese and polyphenol/antioxidant intake. Fiber content per typical serving is negligible despite the high percentage in bulk powder.
Cinnamaldehyde disrupts bacterial cell membranes and inhibits biofilm formation in pathogenic bacteria. Proanthocyanidins may enhance insulin sensitivity by activating AMPK pathways and glucose transporter proteins. The compounds also modulate inflammatory responses through NF-κB pathway inhibition.
In vitro studies demonstrate antimicrobial activity against Staphylococcus aureus and Escherichia coli, though human trials are lacking. Review articles suggest potential antidiabetic properties, but controlled clinical trials with adequate sample sizes have not been conducted. Pharmacological studies reference possible anti-anxiety effects, but clinical evidence remains preliminary. Most current evidence is limited to laboratory and animal studies.
Ceylon cinnamon is generally well-tolerated in culinary amounts, but high doses may cause mouth irritation or allergic reactions. Coumarin content is significantly lower than cassia cinnamon, reducing liver toxicity risk. May enhance hypoglycemic effects of diabetes medications, requiring blood sugar monitoring. Pregnant and breastfeeding women should limit intake to food amounts due to insufficient safety data.
Warming adaptogenic blend for comfort and calm.
