Cinnamon For PCOS: Benefits, Risks & Practical Tips

Written by Martina S. in Nutrition

The positive effects of dietary and lifestyle interventions on PCOS (Polycystic Ovary Syndrome) are well known but what about the use of herbal remedies such as cinnamon? Can this relatively common type of spice help in the management of PCOS and how? That’s what you’ll find out in this article.

Based on the latest research and my personal experience, I’ll discuss the benefits, risks and different types of cinnamon for PCOS and I’ll also give you some practical tips on how to best use it.

If you’d like to know more about other lifestyle factors that play an important role in the management of PCOS, you can find more information in my previous article ‘How To Treat PCOS Naturally (Science-Based Guidelines)’.

What is cinnamon?

Cinnamon is a popular type of spice made from the inner bark of the Cinnamomum trees. Due to its very intense flavor with a hint of sweetness, it’s been used for centuries as an important ingredient in many recipes. 

It is commonly used in cooking even today but cinnamon has also been linked to multiple metabolic and health benefits that may be particularly beneficial for women with PCOS. And here is why.

Benefits of cinnamon for PCOS:

  • Blood sugar management
  • Menstrual cycle regulation
  • Cardiovascular health support
  • Anti-inflammatory effects
  • Taste

✓ Blood sugar management

Cinnamon appears to be one of the most powerful herbs in the management of blood sugar problems. It’s been largely studied in relation to diabetes, metabolic syndrome and insulin resistance (your body’s inability to respond to insulin effectively) and multiple studies have repeatedly shown its positive effects. 

Because insulin resistance and PCOS are very closely linked (you can find out more in my article ‘Insulin Resistance Explained & How To Reverse It‘) it is extremely important to make dietary and lifestyle changes that help keep your blood sugar levels in check and improve your insulin sensitivity.

That’s because high levels of insulin in your blood (due to insulin resistance) can cause the overproduction of androgens (the ‘male’ hormones) in your ovaries. And as we know, high levels of androgens are the main reason for developing many of the PCOS symptoms (such as acne, hirsutism, hair loss, irregular periods).

However, according to a large number of studies, cinnamon is able to decrease your fasting blood sugar levels (up to 10-29%), slow down glucose absorption after a meal and improve your body’s sensitivity to insulin. 

A number of studies involving women with PCOS have confirmed the positive effects of cinnamon on blood sugar levels and insulin resistance which is why it’s now highly recommended by many health professionals for the management of PCOS.

✓ Menstrual cycle regulation

Irregular or completely missing periods is a common feature of PCOS and it’s also one of the 3 official Rotterdam diagnosis criteria (ovarian cysts and hyperandrogenism are the other 2). Unfortunately, a disrupted menstrual cycle is also the reason why women with PCOS often suffer from fertility issues and difficulties getting pregnant.

The good news is that cinnamon has been shown to improve the menstrual cycle in women with PCOS and help them get more frequent periods. Those effects are believed to be due to the hormone-balancing properties of cinnamon and its effects on insulin regulation.

Therefore, if you suffer from PCOS, including more cinnamon in your diet may help regulate your cycle and even support fertility.

✓ Cardiovascular health support

The evidence shows that women with PCOS tend to suffer from elevated blood LDL (the ‘bad’) cholesterol levels and high blood pressure which puts them at increased risk of developing cardiovascular diseases.

Fortunately, there are many things that can be done to minimize those risks and prevent the development of heart disease. Apart from lifestyle changes that have a huge influence on cardiovascular health (such as diet, exercise, sleep, stress management), the consumption of cinnamon may also be an effective strategy.

In a few studies (including studies with PCOS patients), supplementing with cinnamon has been shown to be effective in decreasing the levels of total cholesterol, LDL (the ‘bad’) cholesterol and triglycerides but also in increasing the levels of HDL (the ‘good’) cholesterol in the blood.

In another study, the consumption of cinnamon has been linked to a decrease in blood pressure which is believed to be due to the high levels of cinnamaldehyde found in cinnamon.

All of those effects of cinnamon may, therefore, be especially beneficial for women with PCOS and maintaining their cardiovascular health.

✓ Anti-inflammatory effects

As it’s true with most plant-derived herbs and spices, cinnamon is also rich in multiple powerful antioxidants (such as polyphenols) that are able to protect you from high levels of oxidative stress caused by free radicals. However, in comparison to other plant sources, cinnamon appears to have the strongest antioxidant effects of them all which makes it a great natural food preservative.

The presence of those compounds also gives cinnamon its anti-inflammatory and antibacterial properties that may help protect you from developing multiple diseases.

Because PCOS has been linked to excessive levels of oxidative stress and chronic inflammation, a diet rich in antioxidants and anti-inflammatory compounds may be particularly beneficial. And adding more cinnamon into your diet is a great and easy way to do it.

✓ Taste

Another great thing about cinnamon is that it just tastes so delicious and it’s so easy to add into your diet. You can literally add it to anything (both sweet and savory) and it’s a great way to enhance the flavor of your meals as well as their nutritional value. 

If you’re trying to cut down on sugar and restore your natural taste for sweetness, using cinnamon can be particularly helpful due to its aromatic and naturally sweet taste. In fact, cinnamon may even help you reduce sugar cravings and lose weight since it helps balance your blood sugar levels and prevent insulin spikes after meals.

Interestingly, one study has even shown a significant decrease in body weight among women with PCOS who supplemented with cinnamon for the period of 8 weeks.

If you’d like to know more about how to effectively manage hunger and cravings with PCOS, you can find more information in my previous article ‘PCOS Cravings: How To Reduce Appetite & Excessive Hunger’.

Disadvantages of cinnamon for PCOS:

  • Overdose
  • Dry cinnamon
  • Drug interaction

✕ Overdose

Despite the multiple benefits of cinnamon for PCOS, large doses of this spice can actually cause some serious health issues including toxicity, liver damage and increased risk of cancer due to the presence of a compound called coumarin.

This is predominantly true for Cassia cinnamon that is particularly high in coumarin in contrast to Ceylon cinnamon that only contains small amounts. Due to the serious negative effects of coumarin on health, it is recommended to consume no more than 0.1g/kg body weight of this compound per day. 

Depending on your weight, this may only be 1 teaspoon of Cassia cinnamon per day. It is therefore important to consume cinnamon in moderation and opt for Ceylon cinnamon (when possible) to minimize the risks associated with high amounts of coumarin.

✕ Dry cinnamon

Even though cinnamon is a great spice that is relatively easy to use, when consumed in the wrong way, it can cause some serious health consequences. You should never eat dry ground cinnamon on its own as it can be easily inhaled and cause breathing problems, throat irritation, lung damage and infection.

To avoid those risks, make sure you only use reasonable amounts of cinnamon and that you mix it accordingly into your meals or drinks.

✕ Drug interaction

Large doses of cinnamon may also interact with some types of medication especially those related to treating diabetes, liver disease and heart disease. That’s because the cinnamon’s strong medicinal properties may either enhance the medication’s effects or increase their side effects.

It’s, therefore, best to watch your cinnamon intake, consume it in smaller amounts (be careful with cinnamon supplements) and always consult with your medical professional. 

Best types of cinnamon for PCOS:

  • Ceylon cinnamon powder
  • Ceylon cinnamon sticks
  • Cassia cinnamon powder
  • Cassia cinnamon sticks
  • Cinnamon extract/tincture
  • Cinnamon tea
  • Cinnamon supplement

Cinnamon is a very versatile and practical ingredient that you can add into your diet in many different ways. If you like the taste of cinnamon, you can use it as a spice and seasoning in your meals and recipes or make a cinnamon tea or cinnamon water.

However, if you’re not a big fan of the intense cinnamon taste (some people hate it) but you still want to get the benefits, you can also find cinnamon in the form of extract, tincture or supplement.

Regardless of the type you choose, you should always look for the highest possible quality, especially if you intend to consume cinnamon on a regular basis and use it for its medicinal properties. It doesn’t need to get too expensive if buy cinnamon powder or sticks in bulk rather than in the small packets in a regular shop (my favorite cinnamon products are listed later in this post).

If you want to minimize your exposure to pesticides, herbicides and other endocrine-disrupting chemicals, I highly suggest you look for cinnamon products certified organic that are generally considered high-quality.

Ceylon cinnamon (the ‘true’ cinnamon) is also considered higher-quality since it contains only trace amounts of coumarin (the harmful compound) and therefore it’s naturally safer to use. However, you can still achieve all of the health benefits from Cassia cinnamon (the more common type) but you should be more conscious of your daily intake and don’t go over the recommended limit.

Cinnamon tea is another great way to consume this spice since whole cinnamon sticks are widely accessible and can be used to make this beverage. Bagged cinnamon tea is another option, however, it’s usually less aromatic and sometimes lower-quality than loose tea. Teabags may also contain some other substances (such as dust or sand) as their content is difficult to control.

Is cinnamon good for PCOS?

Cinnamon can be considered good for PCOS as it’s been linked to multiple health benefits important for the management of this condition. The consumption of cinnamon may help balance blood sugar levels, improve insulin sensitivity, regulate menstrual cycles, and support cardiovascular health.

Is Cassia cinnamon good for PCOS?

In general, Cassia cinnamon appears to be good for women with PCOS when consumed in moderate amounts. Cassia cinnamon has been shown to be beneficial for blood sugar and insulin regulation, however, it also contains high amounts of coumarin and therefore its intake needs to be limited.

Is Ceylon cinnamon good for PCOS?

Ceylon cinnamon is generally considered the best type of cinnamon for PCOS as it provides the same health benefits as regular (Cassia) cinnamon but it’s associated with fewer health risks and side effects due to the lower content of coumarin. Therefore, it is a safer choice for regular consumption.

Best cinnamon products for PCOS:

These are some of my favorite brands and cinnamon products that are great in terms of their quality as well as taste. I personally use the Ceylon cinnamon powder the most since I like to add it to almost everything and I also find its taste much better (it’s a bit lighter and more delicate). However, depending on your preferences, you may want to try different types of cinnamon and find what works for you best.

How to use cinnamon for PCOS:

Cinnamon can be easily incorporated into a diet in many different ways and forms. Depending on the type and brand of cinnamon products, the effects on PCOS may vary. However, there are some general recommendations based on the research findings that may be followed to maximize the positive effects.

How much cinnamon should I take for PCOS?

As a general rule, women with PCOS should consume between 1-6 g or 1-2 teaspoons of cinnamon per day to achieve the most health benefits. However, the optimal dosage of cinnamon for PCOS may differ between individuals depending on their personal circumstances and the type of cinnamon used.

When is the best time to drink cinnamon tea for PCOS?

The best time to drink cinnamon tea for PCOS appears to be with meals since it may help regulate blood sugar levels and prevent insulin spikes. However, cinnamon tea can be consumed at any time of the day as it’s naturally caffeine-free and therefore won’t cause any sleep disturbances.

How to use cinnamon powder for PCOS?

Cinnamon powder (ground cinnamon) can be used for PCOS on a daily basis when consumed in the recommended amounts (1-6 g per day). The powder can be added straight into recipes as a natural sweetener and flavoring agent but it may be consumed in a form of tea or mixed into a drink.

How to make cinnamon tea for PCOS:

  1. Pick a high-quality cinnamon tea of your choice
  2. Place dried or powdered cinnamon into a cup (via infuser, filter or teabag)
  3. Boil fresh water to 100 degrees
  4. Pour 1 cup of freshly boiled water into your prepared cup
  5. Let it brew for 5-10 minutes
  6. Enjoy on its own or add a sweetener of choice

Practical tips:

  • Drink cinnamon tea hot & cold – cinnamon tea tastes great not only as a hot beverage but it’s also great cold (as cinnamon water), especially in the summertime when you can keep it in your fridge and replace with it some of the high-calorie sugary drinks and sodas
  • Make cinnamon tea blends – try mixing cinnamon tea with other PCOS-friendly herbs of your choice to create even better flavor and get additional health benefits, you can make your own tea blends at home or in your local herbal store or find some already pre-made tea products, you can find a complete list of the best herbs and teas for PCOS here ‘What Type Of Tea Is Best For PCOS? (The Ultimate Guide)‘
  • Use cinnamon for baking & cooking – adding cinnamon powder into recipes (both sweet and savory) is a great way to add some extra nutrients into your diet, it can also be used as a natural sweetener
  • Add cinnamon into smoothies – cinnamon powder can be easily added into your smoothies and smoothie bowls to bump up the flavor, smell and nutritional value
  • Re-infuse your cinnamon sticks – if you have a high-quality and aromatic cinnamon sticks, you can actually re-use the sticks to make more tea from one portion, it’s important not to brew the tea for too long (approx. 5 mins) so you can re-infuse the herb with more hot water later
  • Keep your cinnamon in a shaker – when you put ground cinnamon into a shaker you can easily use it to sprinkle anything such as sliced fruit, coffee, yogurt, oatmeal, desserts etc.. (it’s not only delicious but also very aesthetically pleasing), cinnamon also works great in many creamy hot beverage (eg. golden milk or chai latte) but if you’re not sure what type of milk to use, you can check out my article ‘What Type Of Milk Is Best For PCOS? (The Ultimate Guide)‘ to get some ideas

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