Cinnamon is helpful in managing PCOS by balancing blood sugar levels. Adding in diet along with healthy lifestyle helps you in manage PCOS.
What is Cinnamon?
Cinnamon is a well-known spice that comes from the inner bark of cinnamon trees. It has been used for centuries in traditional medicine for its antimicrobial, anti-inflammatory, and blood sugar-lowering properties. What makes cinnamon unique are its active compounds, especially cinnamaldehyde and polyphenols, which are believed to provide various health benefits. There are two main types of cinnamon: Cassia and Ceylon.
Cassia is more commonly available and less expensive, but it contains higher levels of coumarin a natural substance that can be harmful to the liver in large doses.
Ceylon cinnamon, often referred to as “true cinnamon,” contains much less coumarin and is considered safer for regular use, especially for people managing chronic conditions like PCOS.
PCOS and Its Root Causes
PCOS is a complex hormonal disorder characterized by irregular ovulation, high levels of androgens (male hormones), and polycystic ovaries. One of the biggest underlying factors in PCOS is insulin resistance. This means the body has a hard time using insulin properly, which causes blood sugar levels to rise and the pancreas to produce more insulin. High insulin levels can trigger the ovaries to produce more androgens, leading to symptoms like acne, hair growth on the face or body, and missed periods.
Inflammation and oxidative stress also play a role in worsening PCOS symptoms. Chronic low-grade inflammation can affect hormone balance and contribute to issues like weight gain and fatigue. Additionally, many women with PCOS struggle with mood swings, anxiety, and sugar cravings, all of which are linked to blood sugar imbalances.
How Cinnamon May Support PCOS
Cinnamon may offer multiple benefits for women with PCOS, particularly due to its impact on blood sugar control and inflammation. Since insulin resistance is a major driver of PCOS symptoms, improving insulin sensitivity is key.
Lowers blood sugar level
Cinnamon is known to help lower blood sugar levels and make the body more responsive to insulin. This can indirectly help in balancing hormones and reducing the severity of symptoms like irregular periods, acne, and weight gain. Cinnamon has shown promising therapeutic potential in the management of PCOS due to its ability to address multiple aspects of the condition. It has been found to improve insulin sensitivity, regulate menstrual cycles, support weight control, and reduce oxidative stress. These benefits are believed to occur through several biological mechanisms, including activation of AMP-activated protein kinase (AMPK) and modulation of the insulin signaling pathway. Both human and animal studies suggest that cinnamon may serve as an effective complementary treatment for PCOS, offering a natural and accessible approach to managing the hormonal, metabolic, and inflammatory challenges associated with the syndrome.
Lowers Inflammation
Another way cinnamon supports PCOS is by reducing inflammation. Its natural antioxidant compounds help combat oxidative stress in the body, which is often elevated in women with PCOS. Lowering inflammation may contribute to more balanced hormones and improved energy levels. A systematic review and meta-analysis of clinical trials found that cinnamon supplements can have positive effects on health by lowering markers of inflammation and oxidative stress. It also increased body antioxidant capacity.
Regulate menstrual cycle
Cinnamon may also help regulate menstrual cycles. By improving insulin function and reducing androgen levels, it may support more regular ovulation. While this won’t happen overnight, adding cinnamon consistently to your diet may help your body function more smoothly over time. Cinnamon can be a useful adjunct in the treatment of menstrual dysfunction in PCOS women. The study showed significant changes in the menstruation cycle after intervention for 24 weeks (p = 0.0076).
How to Use Cinnamon for PCOS
Incorporating cinnamon into your daily routine can be simple and enjoyable. A common recommended dosage is about half to one teaspoon (1.5 to 3 grams) per day. It can be used in its ground form, as a tea, or in supplement form. Always opt for Ceylon cinnamon when possible, especially if you plan to take it regularly. It’s safer for long-term use due to its lower coumarin content.
You can add cinnamon to your oatmeal, smoothies, herbal teas, or sprinkle it over fruits like apples and bananas. If you prefer a more consistent intake, cinnamon capsules are also available and can be taken daily with food. Always check labels to ensure you’re getting pure Ceylon cinnamon.
Precautions to use cinnamon and Who Should Be Careful
While cinnamon is generally safe in food amounts, high doses especially of Cassia cinnamon can be harmful. Cassia contains a compound called coumarin, which may cause liver damage if consumed in excess over a long period. This is why Ceylon cinnamon is the preferred choice for those using it as a daily supplement.
Cinnamon can also interact with certain medications, particularly those for diabetes, high blood pressure, or blood thinning. If you’re already taking medication or have any health condition, it’s a good idea to consult your healthcare provider before adding cinnamon supplements to your routine. Additionally, while cinnamon is safe in food amounts during pregnancy, high-dose supplements should be avoided unless advised by a healthcare professional.
Cinnamon as Part of a Holistic PCOS Lifestyle
Although cinnamon can be helpful, it works best as part of a broader, balanced lifestyle. Managing PCOS effectively involves a combination of healthy eating, regular physical activity, good sleep, and stress management. A diet rich in whole foods, lean proteins, healthy fats, and low-glycemic carbs will support blood sugar balance and reduce inflammation. Regular movement like walking, strength training, or yoga can further improve insulin sensitivity and hormone balance.
Cinnamon pairs well with other natural remedies like spearmint, inositol, and turmeric, all of which have shown benefits in PCOS management. However, it’s important to focus on consistency. Small daily habits including adding a bit of cinnamon to your meals can have a big impact over time.
Conclusion
Cinnamon may be a simple yet powerful tool for women managing PCOS. Its potential to improve insulin sensitivity, reduce inflammation, and support hormone balance makes it a valuable addition to a holistic PCOS management plan. While it’s not a cure, it can support your healing journey when combined with other healthy lifestyle choices.
If you’re living with PCOS and looking for natural ways to support your hormones, cinnamon might just be the spice your body needs. Start small, be consistent, and always listen to your body. As with any supplement or dietary change, consult a healthcare provider if you’re unsure about what’s right for you.
References
Naz, A., Javed, M. Z. H., Farooq, A., Noor, A., Shafique, A., Umar, S., & Javed, M. U. (2025). The role of cinnamon as an antioxidant in treating Polycystic Ovary Syndrome in humans and laboratory animals: A review: Cinnamon against PCOS. Letters In Animal Biology, 5(1), 51-60.
Zhu, C., Yan, H., Zheng, Y., Santos, H. O., Macit, M. S., & Zhao, K. (2020). Impact of cinnamon supplementation on cardiometabolic biomarkers of inflammation and oxidative stress: a systematic review and meta-analysis of randomized controlled trials. Complementary therapies in medicine, 53, 102517.
Wahyuningtyas, R., & Sa’adi, A. (2021). Cinnamon extract effects on insulin resistance, metabolic factors, and menstrual cyclicity of women with polycystic ovary syndrome: A systematic review and meta-analysis. F1000Research, 10, 523.
Msc. Human nutrition and Dietetics. Help women in losing weight with PCOS