Benefits of Cinnamon for PCOS

Wouldn’t it be great if you could sprinkle something on your food to get health benefits for PCOS? While there are no “miracle” foods for PCOS, cinnamon has some health benefits that are backed by science. And even better, it adds so much flavor. It’s a perfect example of why you should think about adding foods into your diet, versus restricting. Read nutrition grad Nikki Kim’’s blog post on the health benefits of cinnamon for PCOS.

What is Cinnamon?

Cinnamon is a popular spice and is used in a variety of cuisines. It comes from the Cinnamomum family tree’s inner bark. The inner bark strips get dried in processing, which lets the strips naturally curl into rolls known as cinnamon sticks. Then, these sticks can be ground into powder. Historically, cinnamon has been used for thousands of years since Ancient Egypt when it was a rare commodity and an appropriate gift for kings and Gods. Cinnamon was used medicinally by Medieval physicians to treat coughing, sore throats, and arthritis, not to mention its culinary uses. Today, being one of the most popular spices, cinnamon is used in various cuisines, enhancing flavor and aroma in sweet and savory foods.

Types of Cinnamon

There are two main types of cinnamon: cassia cinnamon and Ceylon cinnamon. They have different taste palates, chemical compounds, nutritional profiles, and health benefits.
  

• Ceylon cinnamon:
  Also known as “true” cinnamon, Ceylon cinnamon is native to Sri Lanka. It has a tan-yellowish brown color with thin inner bark strips rolled into multiple layers. Regardless of its less widespread uses, Ceylon’s more fine texture makes it higher quality and more expensive than the common Cassia variety. It also has a more delicate, milder flavor and fragrant aroma.
• Cassia cinnamon: This is the most common variety you’ll find in the supermarket. Cassia cinnamon originated from southern China and grown in southeastern Asia. There are two types of cassia cinnamon. Indonesian Korintje Cinnamon, the most commonly consumed cinnamon type globally, has the sweetest and mild flavor, while Vietnamese Saigon Cinnamon has an intense taste and aroma.

Health benefits of cinnamon for PCOS

Cinnamon’s distinctive flavor and taste come from a chemical compound found in cinnamon bark oil – cinnamaldehyde. Cinnamaldehyde is responsible for most of cinnamon’s health benefits. While more research is needed, studies are suggesting cinnamon may have numerous health benefits for PCOS. Of note, the studies below used cinnamon supplements – most in the range of 1.5 gm (this would equal ~ ½ teaspoon a day)

1. May lower blood sugar and insulin levels.
   Elevated levels of blood sugar and insulin are common in PCOS. A small 2007 study showed significant reductions in insulin resistance among women with PCOS who took the cinnamon supplements for 8 weeks compared to the control group. Another study demonstrated that cinnamon intake could decrease postmeal glucose levels by delaying carbohydrate digestion. Moreover, this systemic review of 5 clinical trials observed a significant reduction in fasting blood sugar and insulin from the cinnamon treatment, concluding that cinnamon supplementation may help patients with PCOS in controlling the metabolic symptoms. A double-blind randomized controlled clinical trial in women with PCOS showed supplementing with 1.5 gm of cinnamon for 8 weeks significantly decreased serum fasting blood glucose, insulin, and body weight.
2. May help regulate menstrual cycles.
   Many women with PCOS may experience irregular periods due to hormonal imbalance. Cinnamon could help regulate hormones and menstrual cycles while also lower insulin levels in women with PCOS. This 2014 study observed more frequent menstrual cycles in PCOS patients taking cinnamon supplements (1.5 g/d) than the PCOS placebo group. Also, there is a study that suggests that cinnamon may reduce menstrual pain.
3. May decrease inflammation.
   Thanks to its abundant antioxidants, cinnamon has anti-inflammatory properties that can fight free radicals in your body and repair tissue damage. Since women with PCOS are much more likely to have chronic low-grade inflammation, it’s important to take care of the body early on! Many studies have found that antioxidants in cinnamon such as polyphenol and cinnamaldehyde (one of the main active compounds present in cinnamon) may have an anti-inflammatory effect, lowering the risks of getting inflammatory diseases (1, 2, 3).
4. May lower cholesterol levels.
   Many people with PCOS have elevated cholesterol. Although more studies are needed, cinnamon has been shown to reduce total cholesterol, LDL (bad) cholesterol, and triglyceride levels, while increasing HDL (good) cholesterol, according to a systemic review and a 2003 study (using cinnamon supplements ranging from 1-6 gm a day). A  double-blind randomized controlled clinical trial in women with PCOS showed supplementing with 1.5 gm of cinnamon for 8 weeks significantly decreased total cholesterol, LDL cholesterol, and triglycerides.
5. May reduce risks of heart disease.
   High cholesterol levels and high blood pressure that are often present in PCOS patients can lead to heart disease and stroke. Studies have reported that cinnamaldehyde may be effective in lowering blood pressure and reducing the risks of cardiovascular disease.
6. May decrease AMH level.
   PCOS is known to be associated with a higher level or irregular patterns of Anti-mullerian hormone (AMH). A 2017 study demonstrated the effect of cinnamon on AMH level in PCOS participants. The results showed a significant decrease in AMH level among those who took 100mg of cinnamon for six months. The other group that took Metformin instead of cinnamon also showed a reduction in AMH level but experienced more side effects.

Tips for incorporating cinnamon into your diet

Most of the potential health benefits come from consuming 1/2 to 1 teaspoon (2-4 grams) of cinnamon a day. There are countless ways to enjoy cinnamon while boosting your health!

• Add to your warm drinks – coffees and teas. I love it in latte or chai tea! Martha’s note: I used to add sugar to coffee – now I just use cinnamon as it has a slightly sweet taste.
• Sprinkle on warm porridge or oatmeal. Then add some chopped nuts to get your perfect PCOS plate!
• Add to greek yogourt
• Add to your favorite smoothie (check out this cinnamon smoothie)
• Add to fresh or grilled fruits such as grapefruits, pears, and apples
• Sprinkle on your pancake and french toast (you can also make cinnamon syrup – a perfect match!)
• Add to your cooking or marinades for meat such as roast lamb and Indian chicken curry (it will help bring out the flavor!)
• Goes great with apples. I love it on a baked apple. Another way to spice up your apples: add some cinnamon and ground ginger to sliced apples

More is not better

Eating lots of cassia cinnamon could be toxic, especially if you have liver problems. Coumarin, an ingredient in some cinnamon products, can cause liver problems, but the amount you’d get is so small that it probably won’t be a problem. Given the lack of evidence about its safety, children, pregnant women, and women who are breastfeeding should avoid cinnamon as supplements.  But adding moderate amounts to food is fine! (reference: WebMD)

Bottom line

Cinnamon is a perfect example of how adding in food can impart health benefits. As noted above, the studies used supplements to keep the intake consistent. But I always recommend food first … plus it tastes so good! But if you do decide to take supplements, I’d suggest 1.5 grams. And remember, more is not better! 

This blog post was written by Nikki Kim, a recent graduate from New York University with a B.S. in Nutrition and Dietetics.

She’s excited to gain more professional experience and develop her career in the dietetics field. Working under the pandemic situation, she finds it fascinating to utilize technology and multimedia graphics to deliver helpful information to the mass. Nikki likes to spend her downtime with her dog, Namu, and her guilty pleasure is binge-watching cooking videos on Youtube.