Cinnamon is an aromatic spice that has long been used in food, beverages, and medicines. Not only does it have a unique flavor and aroma, but it also has numerous health benefits. Among the most well-known benefits of cinnamon is its ability to improve symptoms associated with Polycystic Ovary Syndrome (PCOS).
This guide will provide an overview of the potential benefits of cinnamon for PCOS, dosage, and potential risks, as well as some tasty recipes you can make with cinnamon.
What is PCOS?
Polycystic Ovarian Syndrome (PCOS) is one of the most common endocrine disorders affecting approximately 5%-10% of women worldwide. PCOS is characterized by androgen excess, irregular ovulation and menstrual cycles, hirsutism, acne, and polycystic ovaries at ultra-sonogram.
Excess male hormones such as testosterone interfere with healthy ovarian function affecting ovulation and resulting in infertility or difficulty in conceiving. Other commonly observed symptoms include insulin resistance leading to weight gain or difficulty in losing weight, cholesterol changes, and psychological challenges including depression, anxiety, and low self-esteem.
While the exact cause of PCOS is still under investigation, many researchers suspect that certain lifestyle factors such as diet may play a role in its development.
What is Cinnamon?
Cinnamon is one of the most multi-functional spices that have a wide range of health benefits. It is derived from the peeled, dry bark of evergreen trees, making it an all-natural spice.
It has been used for centuries in various cuisines due to its natural sweetness and subtle spicy flavor, adding an exotic and unique twist to many dishes. Cinnamon is also rich in its medicinal properties and has a long history as an herbal remedy.
Scientifically known as Cinnamomum Cassia or Cinnamomum Verum, cinnamon's active compounds are found mainly in its essential oils. The active compounds have powerful effects on your body's systems, helping to soothe your digestive system, regulate your metabolism and reduce inflammation.
For those living with PCOS (Polycystic Ovarian Syndrome), cinnamon can help to regulate blood sugar levels, reduce stress levels and balance female hormones.
Due to its specific healing properties for PCOS symptoms, the use of cinnamon as an alternative supplement has become increasingly popular over the past few years - both for daily use or for treating specific symptoms such as insulin resistance or elevated testosterone levels. It is important to understand how much or how little you should take to ensure maximum benefits from this special spice - so just keep reading!
Benefits of Cinnamon for PCOS
Cinnamon is a popular spice that has been used for centuries for its medicinal properties. It is also known for its unique flavor and aroma. Cinnamon has been found to offer a number of benefits for women suffering from PCOS (Polycystic Ovary Syndrome).
Studies have demonstrated that it can help reduce insulin resistance, improve metabolic processes, and even help reduce androgen levels. Let's take a closer look at the benefits of cinnamon for PCOS.
Regulates Blood Sugar
Cinnamon is one of the best spices when it comes to regulating blood sugar levels. It contains compounds known as polyphenols and cinnamaldehyde which can help to reduce insulin resistance, a condition linked to PCOS. Consuming cinnamon can help to stabilize blood sugar levels, reducing glucose and insulin fluctuations in the body.
This helps reduce the risk of hypoglycaemia - a common symptom in women with PCOS. In addition to that, cinnamon is an antioxidant-rich spice, helping to protect cells from damage caused by oxidative stress - a common problem for those suffering from PCOS.
The most effective way of experiencing these cinnamon benefits for PCOS is to consume 1-2 teaspoons (4-6 grams) daily for up to six months – either through food or supplement form. Adding this spice into your daily routine helps boost your metabolism, improves hormone signaling, and reduces inflammation – all important aspects of managing PCOS symptoms!
There are many delicious recipes available using cinnamon and it’s easy to incorporate powdered cinnamon into your diet on a daily basis: adding it into smoothies, porridge, and cereal; adding it on top of yogurts and chia puddings; or even just sprinkling some over some oats with a little honey and nut butter!
There are countless benefits associated with cinnamon consumption – but remember that if taken in large doses (above 6 grams per day) this could potentially be harmful. So make sure you don't overconsume it!
Reduces Insulin Resistance
Cinnamon has been linked to reduced insulin resistance in many forms of research. Insulin resistance is common among women with PCOS and can lead to higher levels of testosterone and other hormones that can cause excess facial or body hair, acne, and infertility.
In a 2017 study published in Evidence-Based Complementary and Alternative Medicine, participants received either a placebo or one gram (1000 milligrams) of cinnamon extract every day. After twelve weeks, the cinnamon group had an 81% increase in insulin sensitivity compared to the placebo group.
These results suggest that regular consumption of cinnamon could potentially reduce insulin resistance among women with PCOS — leading to fewer hormonal imbalances and a reduced risk of related metabolic disorders. It is important to note that this study used an extract form of cinnamon so it is best to speak with a doctor before adding large amounts of regular ground cinnamon daily into your diet.
Aids in Weight Loss
Cinnamon has been proposed to be beneficial in weight management due to its anti-inflammatory properties and its ability to improve the body’s insulin sensitivity. Studies have suggested that cinnamon’s anti-inflammatory properties help protect against metabolic syndrome, which is marked by insulin resistance and an increase in abdominal fat.
Insulin sensitivity means that the body responds more effectively to it when used for glucose metabolism. The active ingredients in cinnamon have been proposed as a possible aid in regulating blood sugar levels, which can result in reduced hunger levels and potential weight loss.
In addition, studies suggest that the intake of two grams per day of cinnamon for 12 weeks can reduce food cravings, decrease belly fat and improve fasting blood sugar levels. Although further trials are required before definitive conclusions can be drawn on how effective cinnamon is for PCOS-related weight loss, it may prove beneficial as part of an overall healthy diet and lifestyle program.
Inflammation is one of the main causes of Polycystic Ovary Syndrome (PCOS). Cinnamon has been found to reduce inflammation in the body and can help decrease the severity of PCOS symptoms. Studies have also demonstrated that cinnamon can help restore normal hormonal balance in patients with PCOS.
Additionally, research indicates that cinnamon can help reduce insulin resistance and lower fasting plasma glucose levels, which both play a role in PCOS.
Cinnamon contains potent antioxidants called polyphenols which have anti-inflammatory properties that help reduce inflammation caused by PCOS. The polyphenols found in cinnamon also have beneficial effects on glucose metabolism, helping to maintain proper blood sugar levels.
Moreover, studies suggest that cinnamon can interfere with menstrual irregularity and improve ovulation rates, thus improving fertility in people with PCOS. Finally, cinnamon also has cholesterol-lowering qualities which may be beneficial for women with hyperandrogenism as elevated cholesterol levels are often associated with this condition.
Improves Cholesterol Levels
Cinnamon is known to be capable of reducing bad cholesterol levels and increasing good cholesterol levels in patients suffering from PCOS. This helps reduce the risk of developing any coronary diseases which are common for women with PCOS.
It has been observed that Cinnamon acts as a regulating agent for cholesterol as it helps control the secretion of bile fluid from your liver, which aids in digesting fat molecules. Another way Cinnamon helps you regulate your cholesterol levels is by consuming just ¼ teaspoon daily, which thickens and increases the level of bile, allowing your body to reduce cholesterol reabsorption.
As well as this, research has found that Cinnamon significantly reduces triglycerides and total cholesterol in patients with PCOS when taken regularly over a period of time.
Cinnamon is a spice with numerous health benefits and is known for its blood sugar-lowering and antioxidant effects. For women with PCOS, cinnamon is often recommended for its anti-inflammatory and metabolic-regulating properties.
The recommended dosage of cinnamon for PCOS can vary from person to person and should be discussed with your doctor. In this section, we will be discussing the general dosage of cinnamon for PCOS benefits.
Recommended Daily Intake
Cinnamon is a delicious and aromatic spice that has been used in cooking and medicine for centuries. It contains compounds, like cinnamaldehyde, that have powerful health benefits, including improved insulin sensitivity and hormone balance in women with PCOS.
Although anecdotal evidence suggests cinnamon is effective in treating the symptoms of PCOS, there are limited clinical studies, so more research is needed.
Despite the lack of scientific evidence to support precise dosages, it is widely recommended that women with PCOS take 1-6 grams (1/4-1 teaspoon) of powdered cinnamon per day for therapeutic effects.
Such dosage can be taken alone or as an ingredient in tea or other drinks/foods throughout the day. Additionally, adding cinnamon to food when possible may also enhance flavor while providing therapeutic effects.
However, there are some precautions to consider before taking dietary or supplemental doses of cinnamon:
- Always start with a lower dose and increase gradually
- Consider your current medication regimen before taking any supplements
- Speak to your doctor if you experience any adverse side effects
It is also important to remember that dietary supplement doses—even with common herbs like cinnamon—are not regulated by the FDA and the safety profile varies based on the form taken (powdered vs capsules). Thus it’s important to read labels carefully and always consult your healthcare provider before taking dietary supplement products.
Cinnamon has several positive health benefits, but it's important to be mindful of certain precautions when consuming it. Not all forms of cinnamon are suitable for consumption and in some cases, the resulting health benefits may be minimal or might even change the way in which other medications work inside your body.
In some cases, cinnamon can interact with medications being taken. To reduce the likelihood of interactions, always speak with your healthcare provider before adding supplements that contain a large amount of cinnamon to your diet.
Additionally, cassia cinnamon (also known as Chinese cinnamon) should not be consumed in high doses because it contains a compound called coumarin that could potentially have adverse liver effects.
Ceylon cinnamon does not have the same coumarin levels as cassia and is considered safer for consumption in high doses. As much as possible, buy organic Ceylon cinnamon to make sure you’re not buying less-than-ideal products from unknown sources or suppliers.
It’s also important to remember that moderate amounts of supplemental cinnamon are typically safe but excessive quantities can lead to several side effects including nausea, vomiting, and diarrhea.
A healthy and balanced lifestyle combined with moderate doses of purchase-quality zinc supplements is typically safe and will help you obtain the positive health benefits associated with this remedy without any negative side effects.
Food is one of the key parts of any healing journey and can be a critical factor in helping manage PCOS symptoms. Including cinnamon in your diet is a great way to help balance your hormones and improve your PCOS symptoms. Here is a guide to get you started, focusing on cinnamon recipes that are delicious and easy to make!
Cinnamon tea is a great way to enjoy the benefits of cinnamon while keeping your PCOS symptoms in check. This aromatic drink can be served morning, noon, or night and is an infusion of cinnamon bark and water. There are many different recipes for cinnamon tea, with variations that include honey, lemon juice, ginger, and more.
To make a basic cinnamon tea at home, simply add one teaspoon of ground cinnamon to one cup of hot water. Allow the mixture to steep for at least 5 minutes before removing the used bark. Add honey or other sweeteners if desired.
For a deeper flavor and aroma, use two teaspoons of ground cinnamon bark or one tablespoon of whole-bark Cinnamon per cup of water. Again, steeping should be done for at least five minutes before straining out the solids from the liquid.
For those who prefer their tea with a citrus kick, a few tablespoons of freshly squeezed lemon juice may be added while steeping or after pouring in the cup/mug to suit your taste buds.
Alternatively, fresh ginger slices can also be added along with honey for an additional spicy kick - perfect for cold winter days! With these simple methods, you can enjoy delicious homemade cinnamon tea with plenty of PCOS-friendly benefits!
Cinnamon adds a lovely flavor and aroma to smoothies, as well as numerous potential health benefits for those diagnosed with Polycystic Ovarian Syndrome (PCOS). If you’re looking for a healthy, delicious, and nutritious drink to help reduce the symptoms and impact of PCOS – try a cinnamon smoothie!
A cinnamon smoothie goes great with whatever your favorite smoothie combination may be. Add fruits such as bananas, apples, and berries for an added dose of sweetness. To create a creamy and nutritious variety, mix in yogurt or almond milk for protein.
You could also add some vegan-friendly options like coconut or cashew milk or some plant-based protein powder. Adding oats to the mix will provide extra fiber to help keep you full while providing steady energy throughout the day.
To make your cinnamon smoothie even more potent in terms of PCOS benefits – try adding other natural ingredients like ginger or turmeric as these are also known to offer various health benefits. A tablespoon of chia or flaxseed will also help balance out blood sugar levels while providing omega-3 fatty acids.
-1 cup fresh berries added honey(optional)
-½ cup almond milk (or coconut milk)
-1 tablespoon nut butter (or seeds)
-3 teaspoons ground cinnamon
Optional Ingredients: -1 teaspoon ground ginger -2 tablespoons chia/flaxseeds -Honey/syrup for additional sweetness Instructions: -Blend all ingredients on high until smooth. Serve cold and enjoy!
Cinnamon Baked Apples
Cinnamon Baked Apples are a simple, healthy, and delicious treat that can be enjoyed any time of year. Not only are they a great source of fiber and antioxidants, but they are also packed with the health benefits of cinnamon. With only four ingredients and minimal prep time, baking apples with cinnamon is an easy way to make sure you're getting your daily dose of this powerful spice.
This recipe is full of healthy benefits for those with PCOS: apples are packed with antioxidants, cinnamon can help regulate blood sugar levels and reduce inflammation, and the nuts provide tasty protein and healthy fats. This recipe is also great for weight-loss efforts as its low-calorie content means it's perfect to enjoy on a low-calorie diet.
To make Cinnamon Baked Apples you will need four small apples (preferably tart varieties such as Granny Smith), ¼ cup of chopped nuts (any kind will do), 2 tablespoons of butter, 2 teaspoons of ground cinnamon, 1 teaspoon of brown sugar or honey (or both). Preheat your oven to 350°F (175°C).
Cut the top off each apple and remove the core using a small knife or spoon. Make sure you leave enough apple flesh at the bottom so that it won't fall apart during baking!
Combine the nuts with butter in a small bowl until evenly mixed. Stuff each apple core with ½ teaspoon each of brown sugar or honey (or both) and then fill the middle of each apple with 1 tablespoon each of nut mixture.
Place apples in an ovenproof dish filled with 1 cup water; sprinkle remaining cinnamon evenly over the tops then bake in preheated oven for 25–30 minutes until bananas become tender when pierced by a fork. Serve warm as dessert or side dish; store leftovers covered in the refrigerator for up to three days. Enjoy!
Cinnamon Roasted Sweet Potatoes
Cinnamon-roasted sweet potatoes make for a delicious and nutritious side dish. This easy recipe takes about 15 minutes to prepare and requires just four ingredients–sweet potatoes, cinnamon, butter, and sugar.
The results are a sweet side that pairs perfectly with almost any main course. Enjoy the health benefits associated with cinnamon while also getting your daily fix of vegetables.
-3 medium sweet potatoes
-3 tablespoons melted butter
-1/2 teaspoon ground cinnamon
-2 tablespoons dark brown sugar
1. Preheat oven to 350°F (175°C). Grease the baking sheet with cooking spray.
2. Peel the sweet potatoes and cut them into 1” cubes (about 3 cups).
3. Place cubes on a baking sheet and drizzle with melted butter (it will be easier if you do this step in a large bowl). Add cinnamon, then sprinkle 2 tablespoons of dark brown sugar over the top of the cubes evenly. Stir until everything is coated evenly with all ingredients.
4. Bake for 15 minutes or until potatoes are tender and golden brown. Serve immediately!
In conclusion, evidence suggests that cinnamon may have some potential in treating symptoms of PCOS. However, more research is needed to determine its exact effects and ideal dosage.
Keeping in mind that overdose can occur if consumed too much, as well as potential interactions with other medications, it is best to consult a healthcare professional before consuming significant amounts of cinnamon.
Cinnamon can be beneficial when added to a balanced and varied diet. Considering its rich flavor and therapeutic potential, adding it to any meal or condiment could be beneficial for anyone seeking delicious alternatives to elevated insulin resistance levels and PCOS symptoms.
From savory dishes to pleasant desserts, let these recipes provide a starting point for your own culinary creativity!