Overall, the weight loss we see from these high-quality studies is very modest and, for the most part, does not result in changes to body composition.
The studies included people suffering from various diseases, and the majority came from the Middle East or the Indian subcontinent. So we cannot be sure that we will observe this effect in people with different health profiles and in other countries. They were also conducted for various periods of time, from two to six months.
Supplements varied between studies. Some used the lively ingredient extracted from cinnamon, others used cinnamon powder. Doses ranged from 0.36 g to 10 g per day.
They also used two different types of cinnamon, but neither study used grocery store cinnamon.
How Can Cinnamon Cause Minor Weight Loss?
There are several of them possible mechanisms.
It appears to allow glucose (sugar) to enter the body’s cells more quickly. This lowers blood glucose levels and may make insulin work more effectively.
It also seems to improve the way we break down fat when we need it as an energy source.
Finally, it can make us feel full for longer by slowing the rate at which food is released from the stomach into the diminutive intestine.
What are the risks?
Cinnamon is generally considered sheltered when used as a spice in cooking and eating.
However, in recent months United States AND Australia have issued health warnings about the levels of lead and other ponderous metals in some cinnamon preparations.
Lead enters as pollution during growth (from the environment) and during harvest. In some cases, it has been suggested that deliberate contamination may have occurred.
Some people may have side effects from cinnamon, including gastrointestinal pain and allergic reactions.
One of the lively ingredients may be coumarin toxic to the liver of some people. This prompted the European Food Authority to set a limit of 0.1 mg per kilogram of body weight.
Cassia cinnamon contains as much as 1 percent coumarin, and the Ceylon variety contains much less, 0.004%. Therefore, for people weighing over 60 kg, 2 teaspoons (6 g) of cassia cinnamon will exceed the sheltered limit.