Cinnamon
Cinnamon's health benefits stem from its unique composition of bioactive compounds, making it an important addition to a healthy diet.
The primary bioactive component in cinnamon is cinnamaldehyde, a potent antioxidant and anti-inflammatory compound that accounts for much of its health-promoting properties. Other important compounds found in cinnamon include cinnamate, cinnamyl acetate, and various polyphenolic compounds such as procyanidins and flavonoids.
These bioactive compounds contribute to cinnamon's ability to regulate blood sugar levels, which is particularly important for individuals with diabetes or insulin resistance. Cinnamaldehyde and other compounds in cinnamon have been shown to enhance the body's sensitivity to insulin, thereby improving glucose metabolism and reducing the risk of complications associated with high blood sugar levels.
Furthermore, the antioxidant and anti-inflammatory properties of cinnamon's polyphenolic compounds play a crucial role in protecting the body from oxidative stress and chronic inflammation, which are underlying factors in many chronic diseases. These compounds can help neutralize harmful free radicals and inhibit the production of inflammatory cytokines, potentially reducing the risk of conditions such as cardiovascular disease, cancer, and neurodegenerative disorders.
In addition to its beneficial compounds, cinnamon is also rich in essential minerals like manganese, iron, calcium, and potassium, as well as dietary fiber, which further contribute to its overall health benefits.
Benefits
Blood sugar regulation: Cinnamon is well-known for its ability to help regulate blood sugar levels, making it potentially beneficial for individuals with diabetes or insulin resistance.
It contains compounds, such as cinnamaldehyde and procyanidin, that can enhance the body's ability to utilize insulin more efficiently, thereby improving glucose metabolism.
Several studies have shown that cinnamon supplementation can help lower fasting blood sugar levels and improve glycemic control in individuals with type 2 diabetes.
Anti-inflammatory properties: Cinnamon contains various antioxidants and anti-inflammatory compounds, such as polyphenols, cinnamaldehyde, and cinnamate.
These compounds have been found to inhibit the production of inflammatory cytokines, which can contribute to chronic inflammation and various inflammatory diseases.
By reducing inflammation, cinnamon may offer potential benefits for conditions like arthritis, autoimmune disorders, and cardiovascular diseases.
Antimicrobial effects: Cinnamon has been traditionally used for its antimicrobial properties, thanks to its active compounds like cinnamaldehyde and eugenol.
These compounds have been shown to inhibit the growth of various bacteria, fungi, and even viruses, making cinnamon a potential natural preservative and food additive.
Cardiovascular health: Cinnamon may help improve cardiovascular health by reducing risk factors such as high cholesterol levels, high blood pressure, and inflammation.
It has been found to lower LDL (bad) cholesterol and triglyceride levels while increasing HDL (good) cholesterol levels.
Additionally, cinnamon may improve endothelial function and reduce the risk of blood clots, which can contribute to heart attacks and strokes.
Antioxidant properties: Cinnamon is rich in polyphenols, which are potent antioxidants that can help neutralize free radicals and protect cells from oxidative damage.
These antioxidant properties may help prevent or delay the onset of various age-related chronic diseases, such as cancer, neurodegenerative disorders, and premature aging.
Potential cognitive benefits: Some research suggests that cinnamon may have neuroprotective effects and could potentially improve cognitive function and brain health.
Its antioxidant and anti-inflammatory properties may help protect brain cells from damage and reduce the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
Cinnamon effects on the 12 Hallmarks of Aging:
Telomere Attrition:
Like many other ingredients with antioxidant and anti-inflammatory properties, cinnamon has the potential to support the health of telomeres by reducing oxidative stress and inflammation [1,2,3]
Epigenetic Alterations:
Bioactive compounds in cinnamon, like cinnamaldehyde, can modulate DNA methylation and histone acetylation, affecting gene expression patterns related to inflammation and metabolism [7,8].
Cellular Senescence:
The anti-inflammatory and antioxidant properties of cinnamon can mitigate oxidative stress which is a significant contributor to cellular senescence [1,3].
Inflammation:
Cinnamon has been shown to inhibit reactions in the body associated with inflammatory responses of the immune system [1,2].
Dysregulated Autophagy:
Through its antioxidant properties and ability to reduce inflammation, cinnamon can enhance autophagic processes [1]
Genomic instability:
By reducing oxidative stress and inflammation, cinnamon helps protect DNA from damage and maintains genomic integrity [1,2,3].
Mitochondrial Dysfunction:
Cinnamon’s antioxidants help in reducing oxidative stress, which is crucial for maintaining mitochondrial health and function [3]. Cinnamon has also been shown to negate some of the negative effects on mitochondria from a high fructose diet induced insulin resistance [9].
Stem Cell Exhaustion:
The anti-inflammatory and antioxidant effects of cinnamon could create a more favorable environment for stem cell function and differentiation [1,2,3]. Another study also demonstrated that cinnamon bark extracts also increase the migration of mesenchymal stem cells leading to faster and more efficient wound healing [10].
Loss of Proteostasis:
The antioxidant and anti-inflammatory properties of cinnamon help in maintaining protein proteostasis, reducing the accumulation of damaged or misfolded proteins [1,2,3].
Deregulated Nutrient Sensing:
“1, 3, or 6 g of cinnamon per day reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes and suggest that the inclusion of cinnamon in the diet of people with type 2 diabetes will reduce risk factors associated with diabetes and cardiovascular diseases” [5].
Intercelluar Communication:
By reducing inflammatory responses and oxidative stress, cinnamon helps maintain the integrity of cell signaling pathways. Cinnamon’s polyphenols also influence signaling molecules and pathways [4].
Microbiome Dysbiosis:
Cinnamon has antimicrobial properties that can influence gut microbiota composition. The antimicrobial effects of cinnamon help in maintaining a balanced gut microbiome, potentially reducing dysbiosis and promoting gut health. [6]
Sources (General):
Blood sugar regulation:
Akilen, R., Tsiami, A., Devendra, D., & Robinson, N. (2010). Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, controlled trial. Diabetic Medicine, 27(10), 1159-1167. https://doi.org/10.1111/j.1464-5491.2010.03079.x
Cao, H., Polidori, M. C., & Meydani, M. (2022). Nutritional modulation of age-related diabetes mellitus and dementia. Nutrients, 14(6), 1249. https://doi.org/10.3390/nu14061249
Anti-inflammatory properties:
Nasr, S., Rashidian, A., Taghizadeh, M., & Asemi, Z. (2020). The effects of cinnamon on systolic and diastolic blood pressure, inflammatory markers, and endothelial function in patients with diabetes and pre-diabetes: A systematic review and meta-analysis. Complementary Therapies in Medicine, 53, 102519. https://doi.org/10.1016/j.ctim.2020.102519
Shiba, S., Xu, M., Yu, Y., Daskalakis, C., Croniger, C. M., & Bishop, A. J. (2020). Cinnamon polyphenol supplementation improves metabolic and liver health in obesity-related non-alcoholic fatty liver disease. Nutrients, 12(9), 2674. https://doi.org/10.3390/nu12092674
Antimicrobial effects:
Rao, P. V., & Gan, S. H. (2014). Cinnamon: a multifaceted medicinal plant. Evidence-Based Complementary and Alternative Medicine, 2014, 642942. https://doi.org/10.1155/2014/642942
Gunawardana, D., & Karunaweera, N. (2022). Cinnamomum verum extract as a potential therapeutic agent for COVID-19: A review. Evidence-Based Complementary and Alternative Medicine, 2022, 6765374. https://doi.org/10.1155/2022/6765374
Cardiovascular health:
Randhawa, P. K., Singh, K., Singh, N., & Jaggi, A. S. (2022). A review on pharmacological profile of cinnamon species: Therapeutic potential in cardiovascular diseases. Cardiovascular Therapeutics, 2022, 9865854. https://doi.org/10.1155/2022/9865854
Balan, S., Bregener, T. A., De Filippis, E. A., Gasser, M., Kochhar, A., Shrestha, S., & Agarwal, C. (2022). Cinnamon and its bioactive components in cardiovascular disease: an updated review. Nutrients, 14(18), 3827. https://doi.org/10.3390/nu14183827
Antioxidant and cognitive benefits:
Ranasinghe, P., Pigera, S., Premakumara, G. S., Galappathi, P., Constantine, G. R., & Katulanda, P. (2013). Medicinal properties of 'true' cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complementary and Alternative Medicine, 13(1), 1-10. https://doi.org/10.1186/1472-6882-13-275
Azimi, P., Ghiasvand, R., Feizi, A., Hariri, M., & Abbasi, B. (2014). Effects of cinnamon, cardamom, saffron, and ginger consumption on markers of glycemic control, lipid profile, oxidative stress, and inflammation in type 2 diabetes patients. Reviews in Endocrine and Metabolic Disorders, 15(3), 297-304. https://doi.org/10.1007/s11154-014-9290-x
Sources (12 Hallmarks):
[1] Beneficial Effects of Cinnamon on the Metabolic Syndrome, Inflammation, and Pain, and Mechanisms Underlying These Effects – A Review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943007/
[2] Immunopharmacological studies of the aqueous extract of Cinnamomum cassia (CCAq). I. Anti-allergic action
https://pubmed.ncbi.nlm.nih.gov/6184511/
[3] Antioxidant activity of cinnamon (Cinnamomum Zeylanicum, Breyne) extracts
https://pubmed.ncbi.nlm.nih.gov/10077878/
[4] Plant polyphenols in cell-cell interaction and communication
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2634513/
[5] Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes
[6] Antibacterial Activity of Cinnamon Extract (Cinnamomum burmannii) against Staphylococcus aureus and Escherichia coli In Vitro
https://www.bioscmed.com/index.php/bsm/article/download/85/82
[7] Epigenetic regulating enzyme activity modification in natural cinnamon extract treated MCF-7 breast cancer cells
https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2019.33.1_supplement.621.4
[8] Cinnamon, a promising prospect towards Alzheimer’s disease
https://www.sciencedirect.com/science/article/pii/S1043661817311659
[9] Cinnamon intake alleviates the combined effects of dietary-induced insulin resistance and acute stress on brain mitochondria
https://pubmed.ncbi.nlm.nih.gov/26878796/
[10] Cinnamtannin B-1 Promotes Migration of Mesenchymal Stem Cells and Accelerates Wound Healing in Mice
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0144166
