The Hormone Balancing Benefits Of Ceylon Cinnamon
Cinnamon has long been celebrated not only as a flavorful spice but also as a powerful natural remedy with a range of health benefits. Among the different types of cinnamon, Ceylon cinnamon—often referred to as “true cinnamon”—is particularly prized for its health-enhancing properties.
It has recently gained attention for its potential to support hormone health, especially for individuals dealing with insulin resistance and Polycystic Ovary Syndrome (PCOS).
Let’s dive into the science behind Ceylon cinnamon and how it can be a medicinal food for balancing your hormones and managing blood sugar levels.
Understanding Insulin Resistance & PCOS
Before we explore the benefits of Ceylon cinnamon, it’s essential to understand the conditions it can help with: insulin resistance and PCOS.
Insulin resistance occurs when the body’s cells become less responsive to insulin, a hormone that regulates blood sugar. This leads to higher levels of insulin in the blood, which can contribute to weight gain, increased hunger, imbalances in other hormones and eventually, type 2 diabetes.
PCOS is a common endocrine disorder in women, characterized by irregular menstrual cycles, ovarian cysts, and elevated levels of male hormones (androgens). Insulin resistance is a key feature in many women with PCOS, exacerbating symptoms like weight gain, irregular periods, head hair thinning, facial hair growth and fertility issues.
The Power Of Ceylon Cinnamon
Ceylon cinnamon is different from the more common Cassia cinnamon in that it contains lower levels of coumarin, a compound that can be harmful in large amounts. This makes Ceylon cinnamon a safer choice for regular consumption, especially when used for its health benefits.
Blood Sugar Regulation
One of the most significant benefits of Ceylon cinnamon is its ability to regulate blood sugar levels. This is particularly important for those with insulin resistance or PCOS, where managing blood sugar is crucial for overall health and hormone balance.
Ceylon cinnamon has been shown to improve insulin sensitivity, meaning the body’s cells respond better to insulin, allowing for more efficient glucose uptake from the bloodstream. A study published in the Journal of Agricultural and Food Chemistry found that the polyphenols in Ceylon cinnamon can enhance insulin receptor signaling, improving glucose uptake by cells.1
Regular consumption of Ceylon cinnamon has been linked to lower fasting blood sugar levels. A meta-analysis published in the American Journal of Clinical Nutrition concluded that cinnamon intake significantly reduced fasting blood glucose levels, making it a valuable tool for managing blood sugar in individuals with type 2 diabetes and insulin resistance.2
By improving insulin sensitivity, Ceylon cinnamon can help reduce the amount of insulin the body needs to maintain normal blood sugar levels. This is particularly beneficial for women with PCOS, as high insulin levels can exacerbate symptoms like weight gain and irregular periods.
Weight gain, particularly around the midsection, is a common challenge for those with insulin resistance and PCOS. This is often due to high insulin levels and difficulty managing blood sugar, which can lead to increased fat storage.
Reduces Appetite and Cravings:
Ceylon cinnamon can help stabilize blood sugar levels, which in turn can reduce hunger and cravings, particularly for sugary foods. This makes it easier to manage weight and stick to a healthy diet.
Enhances Fat Metabolism:
Some studies suggest that cinnamon may also have a thermogenic effect, meaning it can help increase the number of calories your body burns at rest. This can be particularly beneficial for those with PCOS, where metabolism can be sluggish due to hormonal imbalances.
Anti-Inflammatory properties
Chronic inflammation is a common issue for those with insulin resistance and PCOS. Elevated insulin levels can lead to an inflammatory response in the body, worsening symptoms and contributing to the development of other chronic conditions.
Ceylon cinnamon is rich in antioxidants such as cinnamaldehyde, which have powerful anti-inflammatory effects. A study in the Journal of Diabetes Science and Technology found that cinnamon extract could significantly reduce markers of inflammation, potentially improving symptoms of insulin resistance and PCOS.3
By reducing inflammation, Ceylon cinnamon helps create a more balanced hormonal environment in the body. This can alleviate some of the symptoms associated with PCOS, such as irregular menstrual cycles and acne.
Weight Management
Weight gain, particularly around the midsection, is a common challenge for those with insulin resistance and PCOS. This is often due to high insulin levels and difficulty managing blood sugar, which can lead to increased fat storage.
Reduces Appetite and Cravings:
Ceylon cinnamon can help stabilize blood sugar levels, which in turn can reduce hunger and cravings, particularly for sugary foods. This makes it easier to manage weight and stick to a healthy diet.
Some studies suggest that cinnamon may also have a thermogenic effect, meaning it can help increase the number of calories your body burns at rest. This can be particularly beneficial for those with PCOS, where metabolism can be sluggish due to hormonal imbalances.
Menstrual Health & Fertility
For women with PCOS, irregular menstrual cycles and fertility challenges are common concerns. The blood sugar-regulating and anti-inflammatory effects of Ceylon cinnamon can play a role in improving menstrual health.
Regulates Menstrual Cycles:
By reducing insulin resistance and lowering androgen levels, Ceylon cinnamon may help to regularize menstrual cycles. A study published in the American Journal of Obstetrics and Gynecology found that cinnamon supplementation could significantly improve menstrual regularity in women with PCOS.4
Supports Ovulation: Improved insulin sensitivity can also promote ovulation, which is often disrupted in women with PCOS. This makes Ceylon cinnamon a potential natural aid for those trying to conceive.
Cinnamon Your Way To Healthy Hormones
Ceylon cinnamon is more than just a delicious spice—it’s a powerful tool for supporting hormone health, especially for those dealing with insulin resistance and PCOS. Its ability to regulate blood sugar, reduce inflammation, aid in weight management, and support menstrual health makes it a valuable addition to any diet. As research continues to uncover the benefits of this “true cinnamon,” it’s clear that incorporating it into your daily routine can contribute to better overall health and well-being.
If you’re struggling with insulin resistance or PCOS, consider adding Ceylon cinnamon to your diet as a natural way to support your hormone health. And remember, while Ceylon cinnamon offers many benefits, it should be part of a comprehensive approach to health that includes a balanced diet, regular exercise, and, when necessary, professional support.
Our favourite way to incorporate Ceylon Cinnamon into our diet is through the Back To the Paddock Balance Me Organic Dandelion Tea Blend.
References
(1) Anderson, R. A., & Broadhurst, C. L. (2004). “Isolation and Characterization of Polyphenol Type-A Polymers from Cinnamon with Insulin-like Biological Activity.” Journal of Agricultural and Food Chemistry, 52(1), 65-70. doi:10.1021/jf034916b.
(2) Allen, R. W., Schwartzman, E., Baker, W. L., Coleman, C. I., & Phung, O. J. (2013). “Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis.” The American Journal of Clinical Nutrition, 98(4), 919-928. doi:10.3945/ajcn.113.059865.
(3) Kim, S. H., Hyun, S. H., & Choung, S. Y. (2006). “Anti-diabetic effect of cinnamon extract on blood glucose in db/db mice.” Journal of Ethnopharmacology, 104(1-2), 119-123. doi:10.1016/j.jep.2005.08.059.
(4) Wang, S., Alvero, R., Rausch, M., Williams, T., & Baker, V. (2007). “Cinnamon Improves Menstrual Cyclicity and Insulin Resistance in Women with Polycystic Ovary Syndrome (PCOS): A Randomized Controlled Trial.” American Journal of Obstetrics and Gynecology, 196(6), e1-7. doi:10.1016/j.ajog.2007.04.008.
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Kasey Willson
Kasey Willson is a Naturopath, Nutritionist, Podcast host & founder of the Back To The Paddock range. Kasey is dedicated to educating, empowering and inspiring busy women to be the best version of themselves. She is a sought-after expert and beacon of hope for those striving for healthy cycles, skin, sleep, moods & metabolism.
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