The health benefits of cinnamon

By Marie, dietician and specialist advisor in nutritional supplements at Pleine Forme
Over 15 years of experience in personalized support for natural well-being

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Imagine being able to improve your blood sugar, boost your immunity, and protect your heart with a simple spice you probably already have in your cupboard. Too good to be true? Not at all. Cinnamon, this warm and fragrant spice used for millennia, is much more than just a flavoring for your desserts. It's a veritable treasure trove of health benefits, validated by modern science.

But be careful: not all cinnamon is created equal, and if used incorrectly, it can even be dangerous. In this article, I'll reveal everything my 15 years of experience at Pleine Forme have taught me about this spice with its remarkable properties: how to choose it, how to use it safely, and above all, how to get the most benefits to transform your daily health.

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🔍 Is cinnamon right for you? Quick self-assessment

Check the situations that apply to you:

1. Fluctuating blood sugar : Do you experience energy crashes after meals, and frequent sugar cravings?
2. Fragile immunity : Do you catch every cold that comes along, especially in winter?
3. Difficult weight management : Are you looking for natural support for your metabolism and sugar cravings?
4. Cardiovascular health : Do you want to maintain good cholesterol and balanced blood pressure?
5. Memory and concentration : Do you feel that your cognitive abilities could benefit from a boost?

If you've checked even ONE criterion , cinnamon can become your daily health ally. This guide will show you how.

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What is cinnamon really? Beyond being a dessert spice

The cinnamon you know is not a leaf, nor a fruit, but the inner bark of tropical trees of the genus Cinnamomum , belonging to the Lauraceae family. When this bark is carefully harvested and then dried, it naturally curls up to form the characteristic sticks we love so much.

A thousand-year history of prestige

In ancient times, cinnamon was so precious it was worth its weight in gold. The Egyptians used it in their embalming rituals, the Romans burned it at lavish funerals, and in the Middle Ages, it was reserved for royal tables. European explorers risked their lives on the oceans to control the cinnamon trade routes. This spice has literally shaped the history of world trade.

Why such passion? Because beyond its captivating aroma, our ancestors intuitively understood its exceptional medicinal properties. Traditional Chinese medicine and Ayurveda have used it for over 4,000 years to treat a multitude of ailments.

The active compounds that make all the difference

The magic of cinnamon lies in its unique chemical composition:

Cinnamaldehyde (70-90% of the essential oil)
It is what gives it that characteristic odor and possesses powerful antimicrobial, anti-inflammatory and antidiabetic properties.

Eugenol
A natural antiseptic and local anesthetic, it contains the same compound found in cloves.

Proanthocyanidins
Powerful antioxidants that protect your cells against aging and oxidative damage.

MHCP (methylhydroxychalcone polymer)
This compound mimics the action of insulin, hence the remarkable effect on blood sugar.

💡 Key takeaway : Cinnamon is not just a pleasant aroma. It's a concentrate of bioactive molecules that interact with your metabolism in a measurable and scientifically proven way.

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Ceylon vs. Cassia: The CRUCIAL choice that no one explains to you

Here is the most important information in this article: not all cinnamons are created equal , and this difference can have a major impact on your health.

Ceylon cinnamon (Cinnamomum verum): the "true" cinnamon

Origins : Sri Lanka, Madagascar, India
Appearance : Thin, light beige, multi-layered sticks, crumbly like puff pastry
Flavor : Mild, subtle, slightly sweet, delicate
Coumarin : Virtually non-existent (0.004% to 0.04%)

This is THE cinnamon recommended for:

• prolonged daily use
• High-quality dietary supplements
• People with liver problems (after medical advice)
• Children (in moderate quantities)

Price : More expensive (3 to 10 times more than Cassia), but a health investment

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Cassia cinnamon (Cinnamomum aromaticum): the "ordinary" cinnamon

Origins : China, Indonesia, Vietnam
Appearance : Thick, dark reddish-brown sticks, a single hard layer
Flavor : Powerful, pungent, almost burning
Coumarin : Very high (0.5% to 1.2%) ⚠️

The risks of coumarin: Coumarin, in high and prolonged doses, can cause:

• Liver toxicity (liver damage)
• Interactions with anticoagulants
• Potential carcinogenic effects (at very high doses)

The European Food Safety Authority (EFSA) has set a tolerable daily intake (TDI) of 0.1 mg of coumarin per kg of body weight .

Specifically, for an adult weighing 70kg:

• Safe limit: 7 mg of coumarin/day
• Cassia Cinnamon (1% coumarin): Maximum 0.7g/day (¼ tsp) ⚠️
• Ceylon cinnamon (0.004% coumarin): Theoretically up to 175g/day (unrealistic but demonstrates safety)

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📊 Comparison chart: Ceylon vs Cassia

Criteria	Ceylon cinnamon ✅	Cassia Cinnamon ⚠️
Scientific name	Cinnamon verum	Cinnamomum aromaticum
Coumarin	0.004-0.04%	0.5-1.2%
Flavor	Gentle, subtle	Strong, spicy
Appearance	Thin multilayers	Thick single layer
Price	€€€	€
Daily use	✅ Safe	⚠️ Limited
Quality additions	✅ Yes	❌ Rare
Availability	Specialty stores	Supermarkets

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💡 Expert advice from Marie

"In my 15 years at Pleine Forme, I've seen too many people self-supplement with Cassia cinnamon powder bought in supermarkets, thinking 'it's natural, therefore safe.' Some were taking 2 to 3 teaspoons a day for blood sugar control. The result: abnormal liver function tests, unexplained fatigue. When I investigated, the culprit was always the coumarin in Cassia. Since then, my golden rule has been: occasional use in cooking = Cassia is acceptable. Daily therapeutic use = ONLY Ceylon cinnamon. Never compromise on this point."

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How to recognize Ceylon cinnamon? A practical guide

You're in the store, facing the price tags. Here's how to avoid making mistakes:

In sticks (the easiest way)

Ceylon:

• Beige/light brown color
• Multiple very thin layers (like a poorly rolled cigar)
• Breaks easily, brittle
• Cigarette paper texture

Cassia:

• Dark reddish-brown color
• A single thick, hard layer
• Difficult to break (almost like wood)
• Rough texture

In powder form (more difficult)

Check the label:

• ✅ Mentions: "Ceylon cinnamon", "Cinnamomum verum", "Sri Lanka"
• ⚠️ Mentions: "Chinese cinnamon", "Cinnamomum cassia", "Ground cinnamon" (often Cassia)
• ❌ No mention of origin = probably Cassia

Home test (iodine): Mix a little powder with iodine (diluted betadine)

• Ceylon: Very light blue
• Cassia: Intense dark blue (high starch content)

Where can I buy real Ceylon cinnamon?

✅ Shops specializing in spices (Pleine Forme, herbalists)
✅ Organic stores with a premium spice section
✅ Specialized online sites (check certifications)
❌ Traditional supermarkets (95% Cassia)

Indicative price:

• Cassia: €2-5/100g
• Ceylon: €10-25/100g

A health investment that is well worth the cost if you use it daily.

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The 6 scientifically proven benefits of cinnamon

Now that you know WHICH cinnamon to choose, let's see what it can do for you.

1. Blood sugar regulation: an ally for diabetics

How it works:

Cinnamon affects blood sugar levels through three complementary mechanisms :

A. Insulin mimicry
MHCP (methylhydroxychalcone polymer) activates insulin receptors on your cells, allowing glucose to enter them more easily without requiring more insulin.

B. Slowing of carbohydrate digestion
Cinnamon inhibits several digestive enzymes (alpha-amylase, alpha-glucosidase) that break down complex carbohydrates into simple sugars. The result: slower absorption = reduced blood sugar spike.

C. Improved insulin sensitivity
By reducing cellular inflammation and oxidative stress, it allows your cells to better "listen" to insulin signals (reducing insulin resistance).

What the studies say:

A 2019 meta-analysis (published in Clinical Nutrition ) of 1517 participants showed that cinnamon supplementation (1 to 6g/day for 4 to 18 weeks) significantly reduced:

• Fasting blood glucose : -24.6 mg/dL on average
• Glycated hemoglobin (HbA1c) : -0.36%
• Triglycerides : -29.6 mg/dL

Concrete translation: If you are prediabetic (fasting blood glucose 100-125 mg/dL), adding 3g of cinnamon/day could bring you back into the normal zone (<100 mg/dL) in 8 to 12 weeks.

Effective dosage: 1 to 6g/day (½ to 2 teaspoons)

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2. Boosting your immune system: your winter shield

Cinnamon's weapons against infections:

Powerful antibacterial
Cinnamaldehyde destroys the cell membranes of many pathogenic bacteria: E. coli , Salmonella , Staphylococcus aureus . Studies show a 90% inhibition of bacterial growth at certain concentrations.

Antifungal
Effective against Candida albicans (fungal infections), Aspergillus (respiratory molds).

Antiviral
Preliminary research suggests action against certain viruses, including coronaviruses and the flu virus, by blocking viral entry into cells.

Exceptional antioxidant
On the ORAC scale (antioxidant capacity), cinnamon scores 267,536 units/100g , which is:

• 80 times more than apples
• 30 times more than blueberries
• In the top 3 of the most antioxidant-rich spices in the world

Practical application:

During the cold season, consuming 1 to 2g of cinnamon per day can:

• Reduce the frequency of respiratory infections
• Reduce the intensity and duration of symptoms
• Supporting the overall immune response

My "immune shield" recipe:

• 1 cup of hot water
• ½ tsp Ceylon cinnamon
• Juice of ½ lemon
• 1 teaspoon of raw honey
• 1 pinch of ginger

To be drunk every morning during the winter.

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3. Weight loss aid: more than a placebo effect

The 4 slimming mechanisms of cinnamon:

A. Appetite regulation
By stabilizing blood sugar levels, it reduces sugar cravings and post-meal food compulsions. Fewer spikes = fewer crashes = fewer uncontrollable cravings.

B. Thermogenic effect
Cinnamon slightly increases body temperature and resting energy expenditure. The effect is modest but cumulative over several months.

C. Slowing of gastric emptying
A prolonged feeling of fullness after meals.

D. Improvement of fat metabolism
It promotes lipid oxidation (using fats as energy) and reduces the accumulation of abdominal adipose tissue.

What the studies say:

A 2017 study ( Scientific Reports ) on obese mice showed that cinnamaldehyde directly activates adipocytes (fat cells) to burn energy via thermogenesis rather than storing it.

In humans, a 2020 meta-analysis observed an average weight loss of -0.92 kg and a reduction in waist circumference of -1.76 cm after 12 weeks of supplementation (average dosage 2g/day).

Realism: Cinnamon is NOT a magic pill. It does not replace:

• A balanced diet (moderate calorie deficit)
• Regular physical activity (3-5 times/week)
• Quality sleep (7-8 hours/night)
• Stress management

But it can optimize your efforts by 10 to 15%, which over 6 months represents an additional 2 to 3 kg lost.

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4. Cardiovascular protection: your heart will thank you

Triple cardiac protection:

A. Cholesterol reduction

A 2013 meta-analysis ( Annals of Family Medicine ) showed that cinnamon supplementation (median dosage 1.5g/day for 4 to 18 weeks) significantly reduced:

• LDL cholesterol ("bad"): -9.4 mg/dL
• Triglycerides : -29.6 mg/dL
• Total cholesterol : -15.6 mg/dL
• HDL cholesterol ("good"): +1.7 mg/dL (improvement)

B. Reduction of blood pressure

Moderate but measurable hypotensive effect:

• Systolic pressure: -5.4 mmHg
• Diastolic pressure: -2.6 mmHg

Particularly beneficial for people with prehypertension (130-139/85-89 mmHg).

C. Anti-inflammatory protection

Cinnamon reduces inflammatory markers (CRP, IL-6, TNF-alpha) that damage arterial walls and promote atherosclerosis.

Mechanism: Cinnamon polyphenols prevent the oxidation of LDL cholesterol, a key process in the formation of atherosclerotic plaques that clog arteries.

Clinical translation: Regular consumption of 1 to 3g of cinnamon/day may reduce your overall cardiovascular risk by 10 to 15% according to estimates, comparable to some major dietary changes.

Particularly recommended if you have:

• Family history of heart disease
• Borderline-high cholesterol (LDL > 130 mg/dL)
• Mild to moderate hypertension
• Metabolic syndrome or prediabetes

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5. Improved cognitive function: boost your brain

Multi-level neuroprotection:

A. Antioxidants for neurons
The brain is extremely sensitive to oxidative stress (it consumes 20% of the body's oxygen). The antioxidants in cinnamon protect neurons against free radicals responsible for brain aging.

B. Cerebral anti-inflammatory
Chronic low-grade inflammation in the brain (neuroinflammation) is implicated in Alzheimer's, Parkinson's, and age-related cognitive decline. Cinnamon reduces this inflammation.

C. Production of sodium benzoate
Metabolized in the liver, cinnamaldehyde produces sodium benzoate which enters the brain and:

• Increases neurotrophic factors (BDNF, GDNF): "fertilizer" for neurons
• Stimulates neuroplasticity and the formation of new connections
• Promotes the repair of damaged neurons

D. Inhibition of toxic proteins
Laboratory studies show that cinnamon can prevent the aggregation of tau and beta-amyloid proteins, two key markers of Alzheimer's disease.

Promising studies:

• 2016 Study (India): Improvement of spatial memory and learning in aged mice supplemented with cinnamon
• 2020 Study (Taiwan): In humans, inhaling cinnamon aroma improves attention and cognitive processing speed

Practical applications:

🧠 Students/intellectuals : 1g of cinnamon per day can support memory and concentration during intensive periods
🧓 Seniors : Protection against age-related cognitive decline
💼 Professionals : Improved alertness and mental clarity

My "cinnamon focus" technique: Before an intense intellectual work session:

• Diffuse cinnamon essential oil (office)
• Drink cinnamon tea
• Eat 2-3 squares of 85% dark chocolate + sprinkle with cinnamon

Synergistic effect: aroma + ingestion + polyphenols from chocolate.

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6. Digestive health: far beyond comfort

Triple digestive action:

A. Natural antispasmodic
Reduces cramps and intestinal spasms. Useful in cases of irritable bowel syndrome (IBS), bloating, and abdominal pain.

B. Carminative
Promotes the expulsion of intestinal gas and reduces flatulence. Similar effect to fennel or mint.

C. Intestinal antimicrobial
Helps fight pathogenic bacteria (mild food poisoning, H. pylori ) and yeasts ( Candida ) in the digestive system.

D. Stimulation of digestive secretions
Increases the production of saliva, gastric juices and digestive enzymes, thus improving overall digestion.

Practical benefits:

• Easier digestion of rich meals
• Reduction of mild nausea
• Heartburn relief (moderate doses)
• Improvement of intestinal transit

Post-meal digestive infusion:

• 1 Ceylon cinnamon stick
• 3-4 cardamom seeds
• 1 slice of fresh ginger
• Infuse for 10 minutes in 250ml of hot water

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📊 Summary table of benefits

Benefit	Main mechanism	Effective dosage	Effective date
Blood glucose	Insulin mimicry + digestive enzyme	1-6g/day	4-12 weeks
Immunity	Antimicrobial + antioxidant	1-3g/day	Immediate to 2 weeks
Weight loss	Thermogenesis + satiety	2-4g/day	8-12 weeks
Heart	Anti-inflammatory + cholesterol	1-3g/day	4-8 weeks
Brain	Neuroprotection + benzoate	1-3g/day	4-12 weeks
Digestion	Antispasmodic + carminative	0.5-2g/meal	Immediate, within 30 minutes

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Your 5-step action plan for incorporating cinnamon

Now let's put this knowledge into practice. Here's how to turn this knowledge into a daily routine.

Step 1: Identify your priority health goal

• Blood sugar/diabetes : Cinnamon at breakfast (maximum impact on morning blood sugar)
• Immunity : Drink daily during the cold season
• Weight : Before carbohydrate-rich meals
• Heart : Gradual daily integration
• Brain : In the morning for daytime concentration
• Digestion : After meals or during discomfort

→ Defining a clear priority optimizes usage

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Step 2: Choose your cinnamon shape

In sticks (Ceylon only)

• ✅ Advantages : Easy visual authentication, long shelf life, infusions, flavoring
• ❌ Disadvantages : Less practical for precise dosing, slow release of compounds

Powdered (certified Ceylon)

• ✅ Advantages : Precise dosage, easy integration, rapid bioavailability
• ❌ Disadvantages : Risk of confusion with Cassia, faster oxidation

As a dietary supplement (capsules)

• ✅ Advantages : Standardized dosage, guaranteed concentration of active compounds, convenient for use on the go
• ❌ Disadvantages : More expensive, less "natural", requires source verification

Essential oil (for external use only)

• ✅ Benefits : Aromatherapy, diluted massage oils
• ⚠️ Never take orally without professional supervision (severe irritation)

My personalized recommendation:

• Daily culinary use : Organic Ceylon powder (opaque bottle)
• Targeted therapeutic use : Certified food supplement (precise dosage)
• Pleasure/ritual : Infusion sticks and decoration

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Step 3: Start gradually (crucial!)

Week 1: Adaptation Phase

• Dosage: ¼ tsp (0.5g) once a day
• Time: In the morning, in your hot drink
• Objective: To assess digestive tolerance

Week 2: Gentle Increase

• Dosage: ½ tsp (1g) 1-2 times/day
• Time: Morning + possibly afternoon
• Observation: Effects on blood sugar, energy, digestion

Week 3 and beyond: Therapeutic dose

• Dosage: 1 teaspoon (2-3g) spread throughout the day
• Maximum safe intake: 2 tsp/day (6g) of Ceylon

⚠️ Signs of overdose (reduce immediately):

• Mouth irritation, burning tongue
• Heartburn, nausea
• Heart palpitations
• Allergic reaction (very rare)

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Step 4: Incorporate it intelligently into your diet

☕ In drinks (easiest)

Breakfast :

• Cinnamon coffee: ¼ tsp in the filter before brewing
• Golden milk: Plant-based milk + turmeric + cinnamon + pepper + honey
• Smoothie: Banana + cinnamon + almond butter + rolled oats

Snacks:

• Green tea + cinnamon stick (infusion 10 min)
• Homemade hot chocolate + cinnamon
• Detox water: Water + cinnamon + lemon + mint (cold infusion at night)

🍎 With fruits and cereals

• Oatmeal porridge + apple + cinnamon + walnuts
• Greek yogurt + blueberries + cinnamon + chia seeds
• Homemade applesauce (cinnamon added at the end of cooking)
• Fruit salad + lemon juice + cinnamon

🍽️ In ​​savory dishes (culinary surprise!)

World cuisines:

• Moroccan tagines (lamb + prunes + cinnamon)
• Indian curries (garam masala contains cinnamon)
• Chili con carne (secret: 1 cinnamon stick)
• Vegetable couscous
• Autumn/Winter Stews

Roasted vegetables:

• Sweet potatoes + cinnamon + olive oil + rosemary
• Butternut squash + cinnamon + maple syrup
• Cinnamon-glazed carrots

🍰 In pastry making (classic but effective)

• Gingerbread
• Apple-cinnamon cookies
• Brownies (cinnamon + dark chocolate = perfect match)
• Cinnamon rolls
• Fruit crumble

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Step 5: Track your results (health journaling)

Keep a journal for at least 4 weeks:

Objective measurements (if blood glucose/weight/heart rate target):

• Fasting blood glucose (if diabetic/prediabetic)
• Weight and waist circumference (once a week)
• Blood pressure (if hypertension)

Subjective feelings (all objective):

• Energy level (scale 1-10)
• Frequency of sugar cravings
• Quality of digestion
• Number of colds/infections
• Mental clarity and concentration

If improvement is seen after 4 weeks : Continue and integrate it permanently.
If the problem persists : Slightly increase the dosage or check the quality of your cinnamon.
If side effects occur : Reduce the dose or consult a professional

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25+ creative ways to use cinnamon every day

In the morning (metabolic awakening)

1. Cinnamon-cardamom coffee : ½ tsp cinnamon + 2 cardamom seeds in the filter
2. Morning detox shot : Warm water + lemon juice + ¼ tsp cinnamon + pinch of cayenne pepper
3. Porridge power : Oatmeal + cinnamon + banana + almond butter
4. Healthy toast : Wholemeal bread + almond puree + apple slices + cinnamon
5. Golden milk latte : Plant-based milk + turmeric + cinnamon + ginger + honey

Snacks (blood sugar stabilization)

6. Quick apple-cinnamon : Apple slices + cinnamon sprinkle
7. Energy balls : Dates + almonds + cocoa + cinnamon (blender)
8. Protein yogurt : Greek yogurt + cinnamon + walnuts + honey
9. Appetite-suppressing smoothie : Banana + spinach + cinnamon + almond milk + chia seeds
10. Enriched dark chocolate : 2 squares 85% + cinnamon sprinkle

Lunch/Dinner (savory surprises)

11. Homemade tomato sauce : Tomatoes + onion + garlic + cinnamon stick (remove before serving)
12. Vegetarian chili : Red beans + tomatoes + vegetables + 1 tsp cinnamon
13. Chickpea curry : Chickpeas + coconut milk + spices + ½ tsp cinnamon
14. Roasted sweet potatoes : Sweet potato cubes + olive oil + cinnamon + paprika
15. Butternut soup : Squash + broth + cinnamon + ginger (blended)

Guilt-free desserts

16. Quick compote : Apples + cinnamon (steam for 10 minutes)
17. Roasted banana : Baked banana + cinnamon + Greek yogurt
18. Chia pudding : Chia seeds + almond milk + cinnamon (overnight in the refrigerator)
19. Nice cream : Blended frozen bananas + cinnamon + cocoa
20. Poached pear : Pears + red wine + cinnamon + honey (gentle cooking)

Flavored drinks (hydration)

21. Digestive infusion : Cinnamon stick + ginger + mint
22. Homemade chai tea : Black tea + milk + cinnamon + cardamom + cloves
23. 24-hour detox water : Carafe of water + cinnamon stick + orange + rosemary
24. Comforting hot chocolate : Pure cocoa + milk + cinnamon + pinch of salt
25. Sleep tea : Chamomile + cinnamon + honey (soothing)

💡 Expert advice from Marie

"My favorite tip to never forget cinnamon: prepare a 'morning mix' that you keep in an airtight jar near your coffee maker. My formula: 50g Ceylon cinnamon + 20g powdered ginger + 10g cardamom + 5g turmeric. Every morning, 1 teaspoon in your hot drink = a powerful anti-inflammatory cocktail! It becomes a reflex in 3 days."

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Cinnamon food supplements: how to choose the right ones

If you opt for supplementation, quality is CRUCIAL.

The 7 non-negotiable criteria

1. Certified Ceylon Source. The label MUST mention Cinnamomum verum or Cinnamomum zeylanicum . If it's vague or just "cinnamon," avoid it.

2. Standardization in active ingredients. Look for an extract standardized in:

• Polyphenols: minimum 10%
• Proanthocyanidins: 3-5% This ensures consistent effectiveness.

3. Dosage per capsule Ideally 500mg to 1000mg of extract per capsule, allowing 1 to 2 doses/day to reach the effective dose (1-3g).

4. No unnecessary additives. Avoid: colorings, artificial flavorings, excess magnesium stearate, titanium dioxide.
Prefer: vegetable capsules (pullulan or HPMC).

5. Organic certification and traceability Labels: AB (France), Ecocert, USDA Organic, or equivalent.
Traceability: clear geographical origin, controlled batches.

6. Purity Tests The manufacturer must test:

• Absence of heavy metals (lead, mercury, cadmium)
• No pesticides
• Absence of microbial contamination

7. Manufacturer transparency: Website with accessible clinical studies, clear contact details, responsive customer service.

Recommended brands and shops

At Pleine Forme , we only select supplements that meet these 7 criteria. Don't hesitate to ask our specialist advisors for a personalized recommendation based on your profile.

Discover the recommended cinnamon

Dosage of dietary supplement

Preventive use/maintenance:

• 500mg to 1g/day (1 capsule)
• In the morning on an empty stomach or 30 minutes before breakfast

Therapeutic use (blood sugar, cholesterol):

• 1.5g to 3g/day (2-3 capsules)
• Divide the dosage: 1 capsule in the morning + 1 at midday (+ 1 in the evening if 3g)
• Always 30 minutes before meals for maximum effect on blood sugar

Treatment duration:

• A minimum of 8 weeks is needed to assess effectiveness.
• Continuous treatment possible (Ceylon = safe long term)
• Or, 3-month courses of treatment alternating with a 1-month break.

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Precautions, contraindications and interactions: what you NEED to know

Cinnamon is generally safe, but some situations require special attention.

⚠️ ABSOLUTE contraindications

Do NOT consume cinnamon (or only in minute culinary doses) if:

❌ Cinnamon allergy (rare but possible)
Symptoms: itchy mouth, swollen lips, hives, difficulty breathing.
Test: Apply a little diluted cinnamon to the forearm, wait 24 hours.

❌ Severe liver disease
Cirrhosis, chronic active hepatitis, liver failure. Coumarin (even in low doses) can worsen these conditions.

❌ Active gastric or duodenal ulcer
Cinnamon can irritate the inflamed digestive lining and delay healing.

❌ Surgery scheduled within 2 weeks
Increased risk of bleeding (slight natural anticoagulant effect).

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⚠️ SPECIAL precautions (medical consultation required)

Pregnancy

• ✅ Culinary doses (1 pinch in a dish): safe
• ⚠️ Therapeutic doses (>1g/day): potentially dangerous
• Risk : Uterine stimulation, premature contractions
• Recommendation : Maximum ½ tsp/day, avoid during the first trimester

Breastfeeding

• Insufficient data on passage into breast milk
• Precautionary principle: culinary doses only

Children

• < 2 years : No cinnamon (immature digestive system)
• 2-6 years : Culinary traces only
• 6-12 years : Maximum ¼ tsp/day
• > 12 years : Adult doses reduced by half

Diabetes under treatment

• ⚠️ CRUCIAL : Risk of hypoglycemia if combined with medication
• Cinnamon enhances the effect of hypoglycemic agents.
• Mandatory : Close blood glucose monitoring + medically adjusted doses
• Never start without talking to your diabetologist

Coagulation disorders or anticoagulants

• Cinnamon has a mild natural anticoagulant effect
• Drugs concerned : Warfarin, aspirin, clopidogrel, heparin
• Risk : Prolonged bleeding
• Recommendation : Medical advice + INR monitoring if taking anticoagulants

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🔄 Drug interactions to be aware of

Medicine	Interaction	Course of action
Antidiabetic drugs (metformin, insulin)	Potentiation = risk of hypoglycemia	Monitoring and dose adjustment
Anticoagulants (warfarin, AVK)	Increased anticoagulant effect	Space out by 2 hours + INR check
Antibiotics	Reduced absorption (slight)	Take cinnamon 2 hours after
Statins (cholesterol)	Positive synergy generally	Liver monitoring
Anti-inflammatory drugs (NSAIDs)	Increased gastric irritation	Take with meals
Paracetamol	Competitive hepatic metabolism	Moderate doses only

Golden rule : Always leave 2 hours between taking cinnamon before or after any medication, and ALWAYS consult your doctor or pharmacist before adding any supplements.

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🚨 Signs of toxicity (overdose) - Act immediately

Acute toxicity (excessive single dose > 10g):

• Intense burning sensation in mouth/throat/stomach
• Nausea, vomiting, diarrhea
• Palpitations, dizziness
• Severe allergic reaction (very rare)

Chronic toxicity (Cassia abuse over several months):

• Unexplained fatigue, jaundice (icterus)
• Dark urine, light-colored stools
• Persistent abdominal pain
• Abnormal liver function tests (elevated transaminases)

Action to take:

1. Stop using cinnamon immediately.
2. Urgent medical consultation (emergency room if severe reaction)
3. Bring the packaging of the product consumed

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💡 Expert advice from Marie

"The question I ALWAYS ask before recommending cinnamon is: 'Are you taking any medication for diabetes?' If so, I refuse to advise it without the doctor's written consent. I saw a patient experience severe hypoglycemia (30 mg/dL) because she had added 3g of cinnamon per day to her treatment without informing her doctor. The diabetologist had to reduce her insulin by 30% once the interaction was identified. Cinnamon is powerful, respect it!"

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Let's be realistic: what cinnamon CANNOT do

As a professional, I need to be transparent about the limits.

❌ Cinnamon CANNOT

1. Curing diabetes
It helps manage blood sugar levels, but it NEVER replaces medical treatment. Diabetes requires rigorous medical monitoring.

2. Lose weight effortlessly
If you eat 3000 calories a day and are sedentary, cinnamon won't compensate. It enhances a healthy lifestyle, it doesn't replace it.

3. To completely prevent diseases
It reduces cardiovascular, neurodegenerative, infectious risks... but offers no absolute guarantee.

4. Act instantly
The metabolic benefits take 4 to 12 weeks. If you expect a miracle effect in 3 days, you will be disappointed.

5. Work for 100% of people
Genetic variability, unique microbiota, state of health: approximately 20-30% of people are "non-responders" to certain effects.

Marketing traps to avoid

"Miracle cinnamon to lose 10 kg in 1 month" → Scam
"Guaranteed cure for diabetes" → Illegal and misleading
"Detox cinnamon that eliminates all toxins" → Empty marketing
Exorbitantly priced extras (>€50/month) → Excessive markup

When should you consult a professional?

You MUST consult a doctor if:

• No improvement after 12 weeks of correct use
• Appearance of side effects (even mild ones)
• Are you taking any medication? (Advice BEFORE starting)
• Chronic disease (diabetes, hypertension, etc.)
• Pregnancy or breastfeeding planned
• Desired therapeutic dosage (>3g/day)

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Cinnamon and science: what do the studies really say?

For skeptics and the curious, here is an overview of the scientific evidence.

Major meta-analyses (high level of evidence)

1. Blood glucose and diabetes

• Allen et al., 2013 ( Annals of Family Medicine ): 10 trials, 543 patients → Significant reduction in blood glucose, cholesterol, and triglycerides
• Akilen et al., 2012 ( Diabetic Medicine ): HbA1c improvement of 0.36% on average

2. Cholesterol and the heart

• Davis & Yokoyama, 2011 ( Journal of Medicinal Food ): LDL-c reduction of 9.4 mg/dL, triglycerides -29.6 mg/dL

3. Inflammation and antioxidants

• Exceptional ORAC scores validated by USDA
• Significant reduction in CRP (C-reactive protein)

Limitations of current studies

Weak points to note:

• Heterogeneity of dosages (500mg to 6g/day)
• Variable durations (4 to 18 weeks)
• Small samples sometimes (20-50 people)
• Few studies on the VERY long term (>1 year)

What's still missing:

• Large multicenter studies (>1000 people)
• Direct comparison Ceylon vs Cassia in humans
• Specific studies on Alzheimer's/Parkinson's (currently: mainly animal models)

A nuanced scientific conclusion: The evidence is encouraging and robust for blood sugar, cholesterol, and antioxidants. It is promising but preliminary for the brain and weight loss. No definitive consensus, but a strong positive trend.

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Regain your vitality: one spice, a thousand benefits

Taking care of your health with cinnamon is not an isolated miracle solution, but a smart natural strategy that fits into a holistic approach to well-being.

The 4 pillars of health optimized by cinnamon

1. The right cinnamon : Certified Ceylon, never Cassia long-term
2. The correct dosage : 1 to 3g/day, gradual increase
3. Regularity : Daily for a minimum of 8-12 weeks
4. The holistic approach : Healthy eating + activity + sleep + stress management

My final message to you

After 15 years of helping hundreds of people in search of natural solutions at Pleine Forme, I can tell you one thing: cinnamon is not a passing fad, it is an ancestral ally rediscovered by modern science .

This spice, revered by humanity for 4,000 years, hasn't survived the centuries by chance. Our ancestors were right: cinnamon is precious. Not because of its current scarcity, but because of its remarkable ability to support our metabolism, protect our heart, stimulate our brain, and strengthen our natural defenses.

It's not a magic pill. You won't lose 10 kg by adding cinnamon to your baked goods. You won't cure your diabetes by sprinkling it in your coffee. But if you incorporate it intelligently, daily, as part of a healthy lifestyle, it can become that little extra something that makes all the difference.

It is :

• Start your day with stable blood sugar levels rather than roller-coaster fluctuations.
• Getting through winter without catching every passing cold
• Feel your mental clarity gradually improving
• See your blood tests improve visit after visit

The transformation is gradual, but it is real.

Be patient. Give yourself three months. Keep a journal. Measure objectively. And above all, ALWAYS choose Ceylon cinnamon. It's the most cost-effective health investment you can make for just a few extra euros.

Don't hesitate to contact us at Pleine Forme. Our expert advisors are here to guide you in choosing the right product, help you determine the dosage best suited to your individual needs, and answer all your questions. You're not alone on this journey towards more natural and sustainable health.

Your body deserves the best. Treat it to real cinnamon.

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FAQ: Your questions, my expert answers

🔹 Before we begin

How can I be sure I'm buying real Ceylon cinnamon?
In stores: Check the label ( Cinnamomum verum or zeylanicum ), the origin (Sri Lanka, Madagascar), and the price (if it's less than €8/100g, it's suspicious). In stick form, it's easier to identify: light beige color, multiple thin layers, crumbly. Opt for specialist shops like Pleine Forme where traceability is guaranteed.

Is cinnamon from the supermarket necessarily bad?
95% of the cinnamon sold in supermarkets is Cassia. It's not "bad" for occasional culinary use (a pinch in a cake once a week), but it's unsuitable for daily therapeutic use due to its high coumarin content. For regular consumption, invest in Ceylon cinnamon.

How much does quality Ceylon cinnamon actually cost?
Powder : €12 to €25 per 100g (depending on organic and origin)
Sticks : €15 to €30 per 100g
Additional information : €15 to €35 per one-month supply bottle
It seems expensive, but 100g of powder = 100 days at 1g/day. That's €0.12 to €0.25/day. Cheaper than a coffee!

Can I use cinnamon if I have no health problems?
Absolutely! Cinnamon is excellent for preventative care . Powerful antioxidants, immune support, cardiovascular protection... You don't need to be sick to optimize your health. Preventative dosage: ½ to 1 teaspoon per day.

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🔹 During use

I get heartburn from cinnamon, what should I do?
This is a possible side effect, especially on an empty stomach or at high doses. Solutions :

1. Reduce the dose by half
2. Take it during or after meals (never on an empty stomach)
3. Mix with protective foods (yogurt, porridge)
4. If it persists, you may have an undiagnosed ulcer: consult a doctor.

Can cinnamon interact with my vitamins/supplements?
Minimal interactions with most supplements. Positive combinations : Turmeric, ginger, vitamin D, omega-3 (anti-inflammatory synergy). Caution with : Blood sugar supplements (chromium, berberine) = risk of hypoglycemia. Leave 2 hours between taking different supplements.

I am 5 months pregnant, can I consume cinnamon?
Culinary doses (1 pinch in a dish, a biscuit): no problem.
Therapeutic doses (>1g/day): not recommended, especially in the 1st and 3rd trimesters (theoretical risk of uterine stimulation).
Maximum safe dose: ¼ tsp/day. Always discuss with your midwife or gynecologist.

Can my 7-year-old child take cinnamon for immunity?
Yes, but a reduced dosage: Maximum ¼ tsp/day (0.5-1g). Ideas:

• Sprinkle over the compote
• Mix with yogurt
• Hot chocolate with cinnamon. Never give food supplements before 12 years old (except on pediatric advice).

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🔹 Effects and results

How long will it take before I see results?
It depends on the objective:

• Digestion : Immediate to 30 minutes (antispasmodic effect)
• Immunity : 1 to 2 weeks (fewer colds)
• Blood glucose : 2 to 4 weeks (measurable by tests)
• Cholesterol/heart : 6 to 8 weeks
• Weight loss : 8 to 12 weeks (modest effect)
• Brain/memory : 8 to 12 weeks

Be patient and consistent. Keep a journal to objectively track the changes.

I took cinnamon for 2 weeks and I see no difference, why?
Several possible explanations:

1. Insufficient dosage : You may only be taking ¼ tsp/day, increase to 1 tsp
2. Wrong variety : Check that it is indeed Ceylon
3. Too short a timeframe : 2 weeks is insufficient for the metabolic effects.
4. Product quality : Oxidized, poorly stored cinnamon = loss of effectiveness
5. You are a non-responder : 20-30% of people respond less well

Give yourself a minimum of 6 to 8 weeks before making a judgment.

Can cinnamon really help me lose weight?
Yes, but in a modest and indirect way. It doesn't magically burn fat. Its action:

• Stabilizes blood sugar = fewer cravings
• Slightly increases thermogenesis = a few extra calories burned
• Improved insulin sensitivity = better metabolism

Realistic results : an additional 1 to 2 kg lost over 3 months (in addition to a balanced diet and physical activity). It's not spectacular, but it's sustainable.

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🔹 Specific uses

Can I use cinnamon as a substitute for my diabetes medication?
NO, NEVER. Cinnamon is a supplement , not a replacement. It may allow your doctor to reduce your medication dosage over time (under strict supervision), but never to stop it completely. Diabetes requires rigorous medical monitoring. Any change in treatment must be approved by your endocrinologist.

I have high cholesterol, how much cinnamon should I take?
For an effect on cholesterol: 1.5 to 3g/day (½ to 1 tsp), divided into 2 doses (morning and evening), for a minimum of 8 weeks. Combine with: omega-3 fatty acids, soluble fiber (oats, psyllium), and phytosterols. Have a lipid profile checked after 3 months to objectively measure the effect.

Can cinnamon help against intestinal candidiasis?
Yes, cinnamaldehyde has proven antifungal properties against Candida albicans . Anti-Candida protocol : 2 to 3g of Ceylon cinnamon per day + low-sugar diet + probiotics. Duration: 6 to 12 weeks. However, candidiasis often requires medical treatment (antifungals); cinnamon can be used as a complementary treatment.

Can I use cinnamon essential oil internally?
NO, except under the supervision of a certified aromatherapist. Cinnamon essential oil is dermocaustic (burns the skin) and irritating to mucous membranes. Oral use: 1 drop diluted in 1 teaspoon of vegetable oil MAXIMUM, and only with professional advice. External use: always diluted to 2-5% in a vegetable oil.

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🔹 Preservation and quality

How long can I store my cinnamon?
Sticks : 2 to 3 years if stored in an airtight container, away from light and moisture
Powder : 6 to 12 months maximum (volatile compounds oxidize rapidly)
Additional information : Check the expiry date (usually 2 years)

Signs of expired cinnamon : Loss of aroma, dull color, bland taste. It is not dangerous but loses its effectiveness.

How can I best store my cinnamon?

• Opaque glass jar (or dark cupboard)
• Airtight (no moisture)
• Stable room temperature (not near the oven)
• For the powder: refrigerator storage is possible (in an airtight container to avoid humidity)

Can I grind my own sticks?
Yes, it's even ideal for maximum freshness! Use a coffee grinder or a powerful blender. Grinding just before use preserves the aroma and active ingredients. Tip: break the sticks into small pieces before grinding (easier).

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🔹 Comparison with other spices

Cinnamon vs. turmeric: which to choose for inflammation?
Both are excellent and complementary!

• Turmeric : Powerful joint anti-inflammatory, liver protection, digestion
• Cinnamon : Anti-inflammatory for cardiovascular health, blood sugar, and immunity
  My advice : Combine them! Golden milk = turmeric + cinnamon + ginger + black pepper (maximum synergy).

Cinnamon vs. ginger for digestion?

• Ginger : Nausea, vomiting, slow transit (prokinetic)
• Cinnamon : Bloating, spasms, gas (antispasmodic)
  For complete digestion : ginger + cinnamon + fennel infusion after meals.

Is cardamom as effective as cinnamon?
Cardamom shares some properties (digestive, antioxidant) but is less studied. Cinnamon has a clear scientific benefit for blood sugar and cholesterol. Alternate between them to vary the pleasures and benefits.

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Bonus recipes: my 5 favorites to maximize the benefits

1. Golden Anti-Inflammatory Milk (my evening ritual)

Ingredients :

• 300ml plant-based milk (almond, oat)
• 1 tsp turmeric
• ½ tsp Ceylon cinnamon
• ¼ tsp ginger
• 1 pinch of black pepper (essential for turmeric absorption)
• 1 tsp raw honey or maple syrup
• 1 pinch of cardamom (optional)

Preparation: Gently heat the milk, add all the spices, whisk, and simmer for 2-3 minutes. Strain if necessary, and sweeten to taste. Drink 30 minutes before bedtime.

Benefits: Powerful anti-inflammatory, improved sleep, soothed digestion.

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2. Porridge Power Stable Blood Sugar (Champion Breakfast)

Ingredients :

• 60g oat flakes
• 250ml unsweetened almond milk
• 1 tsp Ceylon cinnamon
• 1 tbsp chia seeds
• ½ apple, diced
• 10g crushed walnuts
• 1 tsp almond butter

Preparation: Cook the oats in the milk for 5 minutes, add cinnamon and chia seeds, and mix. Let it sit for 2 minutes (the seeds will swell). Add apple, walnuts, and almond butter.

Benefits: Stable blood sugar for 3-4 hours, prolonged satiety, fiber + antioxidants.

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3. Cinnamon-Lemon Detox Water (therapeutic hydration)

Ingredients :

• 1L filtered water
• 2 Ceylon cinnamon sticks
• 1 sliced ​​organic lemon
• 5-6 fresh mint leaves
• 1 slice of fresh ginger (optional)

Preparation: Place all the ingredients in a carafe and let it infuse in the refrigerator overnight. Drink throughout the day.

Benefits: Hydration, antioxidants, drainage, stimulated metabolism.

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4. Cinnamon-Cocoa Energy Balls (healthy snack)

Ingredients :

• 200g pitted Medjool dates
• 100g almonds
• 3 tablespoons pure cocoa
• 1 tbsp Ceylon cinnamon
• 2 tbsp chia seeds
• 1 pinch of salt

Preparation: Blend all ingredients in a food processor until a sticky dough forms. Shape into balls (20-25), roll in cocoa powder or shredded coconut. Store in the refrigerator for up to 2 weeks.

Benefits: Sustained energy, natural appetite suppressant, antioxidants from chocolate + cinnamon.

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5. Chickpea and Cinnamon Curry (a complete and healthy meal)

Ingredients :

• 400g cooked chickpeas (drained can)
• 400ml coconut milk
• 400g crushed tomatoes
• 1 onion, 2 cloves of garlic
• 1 tbsp curry powder
• 1 tsp Ceylon cinnamon ⭐
• 1 tsp cumin
• 200g fresh spinach
• Salt, pepper

Preparation: Sauté onion and garlic, add spices (including cinnamon) and toast for 1 minute. Add tomatoes, coconut milk, and chickpeas. Simmer for 15 minutes. Add spinach at the end of cooking. Serve with basmati rice or quinoa.

Benefits: Plant-based protein, fiber, anti-inflammatory, complete balanced meal.

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Summary table: your quick start guide

Health objective	Daily dosage	Optimal moment	Recommended form	Minimum duration
Blood Glucose/Diabetes	1-3g (1 tsp)	30 minutes before main meals	Powder or supplement	8-12 weeks
Immunity	1-2g (½ tsp)	In the morning on an empty stomach	Infusion or powder	Cold season
Weight	2-3g (1 tsp)	Before meals rich in carbohydrates	Powder in food	12 weeks
Cholesterol	1.5-3g (1 tsp)	Morning + evening	Supplement or powder	8 weeks
Brain	1-2g (½ tsp)	The morning	Powder + inhalation	8-12 weeks
Digestion	0.5-1g after meals	After a large meal	Infusion sticks	As needed

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Scientific resources and references

This article is based on clinical studies published in peer-reviewed scientific journals:

Major studies cited:

• Allen et al., 2013: “Cinnamon use in type 2 diabetes” ( Annals of Family Medicine )
• Davis & Yokoyama, 2011: “Cinnamon intake lowers cholesterol” ( Journal of Medicinal Food )
• Akilen et al., 2012: “Glycemic effect of cinnamon” ( Diabetic Medicine )
• Qin et al., 2010: “Cinnamon extract prevents Alzheimer’s” ( Journal of Alzheimer’s Disease )
• Rao & Gan, 2014: “Cinnamon: A multifaceted medicinal plant” ( Evidence-Based Complementary Medicine )

Reference organizations:

• EFSA (European Food Safety Authority): Tolerable intake of coumarin
• USDA Database: ORAC scores for antioxidants
• American Diabetes Association: Position on Spices and Blood Sugar

For complete and up-to-date references, consult the PubMed and Cochrane Library databases, and the recommendations of European health authorities.

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Checklist: Are you ready to incorporate cinnamon?

Before starting your cinnamon routine, check off this checklist:

✅ I have identified my main health goal
✅ I bought certified Ceylon cinnamon ( Cinnamomum verum )
✅ I checked the contraindications and interactions (especially if there are medications involved)
✅ I have determined my starting dosage (start slowly)
✅ I prepared my tracking journal (measurements + feelings)
✅ I have planned a minimum duration of 8 weeks
✅ I have recipe ideas to keep things interesting
✅ I know where to store my cinnamon (airtight jar, dark)
✅ I know the signs of an overdose (burning sensation, nausea)
✅ I have Pleine Forme's contact information for specific questions

If you've checked at least 8 items, you're ready to start! 🎉

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Have you tried cinnamon for your health? Share your experience in the comments!
Your stories can inspire and help others on their journey to natural wellness. Which recipe do you prefer? What results have you observed?

📞 Need personalized support?
Contact the Pleine Forme team of expert advisors. We are here to guide you in choosing the best Ceylon cinnamon, advise you on the dosage best suited to your needs, and answer all your questions about natural food supplements.

Our services:

• Free personalized advice in store or by phone
• Rigorous selection of certified organic Ceylon cinnamon
• Tested and traceable dietary supplements
• Monitoring of your health journey (blood sugar, weight, immunity...)

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Glossary: ​​Understanding Key Terms

Cinnamaldehyde : The main organic compound in cinnamon essential oil (70-90%), responsible for the aroma and antimicrobial properties.

Coumarin : A natural compound found in Cassia cinnamon (0.5-1.2%) that can be hepatotoxic in high doses. Virtually absent from Ceylon cinnamon (0.004-0.04%).

Blood glucose : Level of glucose (sugar) in the blood. Normal fasting level: 70-100 mg/dL.

HbA1c : Glycated hemoglobin, reflecting average blood glucose levels over 3 months. Diabetes target: <7%.

Insulin resistance : Inability of cells to respond properly to insulin, a precursor to type 2 diabetes.

LDL cholesterol : "Bad" cholesterol that accumulates in the arteries. Target: <130 mg/dL.

MHCP : Methylhydroxychalcone polymer, a compound of cinnamon that mimics the action of insulin.

ORAC : Oxygen Radical Absorbance Capacity, a measure of the antioxidant power of foods.

Proanthocyanidins : Powerful antioxidants from the polyphenol family, present in cinnamon.

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To learn more: my reading recommendations

Books:

• “The Healing Spices” by Dr. Bharat Aggarwal (in English)
• "Spices & Health" by Amandine Geers and Olivier Degorce
• "The Great Book of Spices" by Larousse Collective

Reliable websites:

• PubMed (scientific studies): pubmed.ncbi.nlm.nih.gov
• ANSES (French Agency for Food Safety): anses.fr
  

Podcasts/Videos:

• Podcast "Health on Your Plate" (episode on spices)

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Article written by Marie, a registered dietitian and specialist in dietary supplements.
Over 15 years of experience in personalized support for natural well-being
Last updated: October 2025

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Disclaimer: The information in this article is for informational purposes only and is not a substitute for professional medical advice. Cinnamon is not a replacement for prescribed medical treatment. Any changes to your treatment or addition of supplements should be discussed with your doctor, especially if you have diabetes, liver problems, or are pregnant. If you have any doubts or experience any adverse effects, consult a healthcare professional.