🌳 Cinnamon Bark

Overview

Cinnamon bark comes from several related Cinnamomum tree species, with two main types dominating the market: Ceylon cinnamon (Cinnamomum verum, "true cinnamon") from Sri Lanka and Cassia cinnamon (Cinnamomum cassia/aromaticum) from China, Indonesia, and Vietnam. Both contain cinnamaldehyde as the primary aromatic compound, but differ significantly in coumarin content—a naturally occurring compound that can be problematic in high doses. Ceylon is preferred for supplementation due to much lower coumarin levels. Used for thousands of years for flavor, preservation, and metabolic wellness.

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Key nutrition highlights

• Cinnamaldehyde: primary bioactive compound (50-75% of essential oil) responsible for flavor and metabolic effects.
• Polyphenol antioxidants: extremely high ORAC score (antioxidant capacity) among spices.
• Coumarin content: CRITICAL DIFFERENCE—Cassia contains 0.4-8% coumarin; Ceylon only 0.004% (1000x less).
• Manganese: excellent source providing support for enzyme function and bone health.
• Calcium: provides notable calcium per teaspoon (ground cinnamon).
• Fiber: ground cinnamon provides dietary fiber when consumed in larger amounts.

Important: If using cinnamon therapeutically (more than 1 tsp daily), choose Ceylon cinnamon to avoid excessive coumarin intake, which may affect liver in high doses.

Common benefits people look for

• Blood sugar balance and insulin sensitivity support
• Antioxidant and anti-inflammatory properties
• Heart health (cholesterol and triglyceride support)
• Cognitive function and neuroprotection
• Digestive wellness and gut health
• Antimicrobial properties

These are general wellness themes in nutrition research and traditional use—not disease treatment claims.

Common uses

• Culinary spice: both ground and stick form for baking, beverages, curries, stews worldwide.
• Ceylon supplements: capsules typically 500-1000mg, 1-2x daily for metabolic support.
• Cinnamon water: steep cinnamon stick in hot water overnight, drink in morning for gentle blood sugar support.
• Coffee and smoothies: add 1/2-1 tsp ground cinnamon for flavor and nutrition boost.
• Oatmeal and yogurt: sprinkle ground cinnamon for antioxidants and blood sugar modulation.
• Golden milk variations: combine with turmeric, ginger, black pepper for anti-inflammatory beverage.

Dosage: Culinary amounts (1/4-1 tsp) are safe with either type. For therapeutic doses (1-6g/day), use Ceylon cinnamon exclusively.