Cinnamon and PCOS - a miracle ingredient?
Perhaps you’ve heard cinnamon described as a ‘miracle’ ingredient. People talk about cinnamon supplements, cinnamon powder as well as cinnamon tea for PCOS. But are you unsure which form you should try, or even why cinnamon is good for PCOS?
Well, you’re in the right place. This blog post explains the different types of cinnamon and why you might want to start using cinnamon for PCOS treatment. Let's dive in.
First things first, what is cinnamon?
Cinnamon is harvested from the bark of trees in the Cinnamomum family, it is used in its stick or powder form as an aromatic spice in many culinary dishes worldwide. It comes in two main forms; Cassia and Ceylon. They both originate from different countries and have slightly different biochemical profiles.
Cinnamon benefits for PCOS … how this miracle ingredient works
While research comparing the health benefits of Cassia and Ceylon cinnamon is limited, Cinnamaldehyde (the chemical compound responsible for most of cinnamon’s health benefits), is found in both Cassia and Ceylon and therefore it is believed both types of cinnamon are good for PCOS and can have the following benefits:
Helps to regulate blood sugar and insulin levels: Results from five studies investigating the effect of Cinnamon on individuals with PCOS found that Cinnamon significantly decreased patients' fasting blood glucose and insulin (2, 3). Demonstrating cinnamon’s use as an anti-diabetic or additional treatment method for people with PCOS or Type 2 Diabetes (4). This is because compounds within cinnamon (named insulin sensitisers) mimic the action of insulin and therefore help move glucose out of our blood and into our cells.
Help to restore a regular cycle: Hormone imbalances (such as low progesterone and high levels of testosterone) are a common cause for irregular periods in people with PCOS. Cinnamaldehyde has been found to increase progesterone and lower androgens like testosterone, therefore helping to balance hormones and restore a regular cycle (5).
In addition, high levels of insulin furthur drives these hormone imbalances by triggering the ovaries to make more testosterone (6). Therefore, by improving insulin sensitivity, cinnamon also supports regularity of cycles and fertility.
Decrease cholesterol: Cinnamon supplementation was found to significantly decrease total cholesterol and improve the ratio of bad to good cholesterol in people with PCOS (2). Although the mechanisms behind this are not yet known, decreasing total blood cholesterol has far reaching health benefits, such as decreasing risk of heart disease (7).
Although more research is needed to investigate the ideal cinnamon dosage needed to observe health benefits in individuals with PCOS, most studies suggest 1.5-4g per day, equal to ¼-1 teaspoon per day, is a sufficient (and safe - continue reading for more on safety) serving in order to observe the above benefits (2, 3, 4).
Side effects of Cinnamon
After reading all the fantastic health benefits of consuming cinnamon, it’s likely you may be considering including cinnamon in your diet as part of your PCOS treatment. However, Cassia cinnamon contains high levels of a toxic compound, coumarin and consuming over 1.5 teaspoons of Cassia cinnamon per day could harm the kidney, liver, and lungs (8). Therefore, opting for Ceylon cinnamon, which has lower coumarin content and is more readily available, might be a safer option.
How to include more cinnamon in your diet
One reason cinnamon may be so popular worldwide is because it is so versatile. Its flavour makes a great addition to both sweet and savoury dishes, as well as drinks. Let's explore a few different ways of incorporating cinnamon into your diet.
Breakfast: Sprinkle over warm porridge or your favourite cereal.
Overnight oats: Check out our apple & cinnamon flavoured overnight oats recipe.
Smoothies: Blend into your morning smoothie, it pairs particularly well with banana-based smoothies.
Baking: Mix through baking mixes such as flapjack or banana bread.
Moroccan spiced seasoning: Cinnamon brings a delicious sweetness to Moroccan spice mixes. You can make your own by simply mixing together half a teaspoon of paprika, cumin, turmeric, cinnamon, all spice, cayenne and salt and pepper. Sprinkle over chicken, vegetables or halloumi before frying or roasting.
Cinnamon tea: Heat 600ml of water in a pan with a cinnamon stick. Once the water comes to the boil, remove from the heat and pour over your favourite tea variety as if you were making a normal cup of tea. Loose leaf Assam works really well. Add milk or sweetener to your liking, although cinnamon tea is most commonly served black with a little bit of honey to sweeten. The addition of the cinnamon adds a delicious warmth on a cold day.
In summary, cinnamon is a versatile spice with potential benefits for PCOS, particularly for those with insulin resistance, high blood sugar, irregular periods, or high cholesterol. While both Cassia and Ceylon cinnamon offer health benefits, excess Cassia Cinnamon can be toxic. Opt for Ceylon or consume within the recommended serving of 0.25-1.0 tsp per day. Due to its versatility, you can try it in sweet or savoury dishes, or even as cinnamon tea.
For a more individualised PCOS dietary treatment plan, why not book a 1:1 appointment.