Basically, TDI recommendations should be viewed as amounts where there is essentially a 0.00% chance of even coming remotely close to any negative side effects whatsoever, even in the most sensitive individuals. Those recommendations are typically hundreds of times lower than quantities which themselves have been shown not to cause any noticeable effects. Now, before you get alarmed and start doing the math to check if you’ve been damaging your liver and kidneys (I’ll actually cover that below), it is important to keep in mind that, contrary to what the name suggests, TDI recommendations are actually by no means the maximal amount the body can tolerate. This means that for every 100mg of cinnamon you consume, you’ll get about 1mg of coumarin. To achieve effective (for our purposes) doses of cinnamon cassia, it is relatively easy to exceed this allowance given that the tested concentrations range from. This is the amount that can be consumed daily without fear of any adverse effects. The tolerable daily intake (TDI) established by the European Food Safety Authority, has been set at. Coumarin for example, a secondary component of cinnamon, is toxic to the liver and kidneys in high doses. Although many of the compounds found in cinnamon are highly beneficial, some others could possibly have negative consequences if consumed in high enough amounts. Like many things when taken in excess, even cinnamon can be potentially harmful. You may be thinking, “If this works to manage insulin, then if / when I increase carbs, I should take more cinnamon right?”. In addition to glucose management, Ceylon cinnamon in particular has been shown to have potent antimicrobial and anti-inflammatory properties making it a great choice as a post-workout recovery agent. So not only does it reduce the sensation of hunger, but it also speeds up the fat burning process ! That pretty much sounds like an advertisement for most commercial “fat burners” on the market…. This means that when calories are relatively low, it could help suppress appetite and, ultimately, make it easier to stick to your diet An additional benefit, and a substantial one for those looking to improve body composition, is that cinnamaldehyde up-regulates genes found in adipose tissue that are related to fatty acid oxidation. Cinnamaldehyde, a major component of cinnamon, is responsible for its flavor and smell and has been observed to lower ghrelin secretion, the hormone that makes you feel hungry. The benefits of compounds found in cinnamon extend beyond its favorable effects on insulin and glucose. Cassia extract has been observed to have anti-diabetic effects by lowering blood glucose levels when consumed during a glucose tolerance test compared to a control group. Excellent news for those looking to increase glucose sensitivity! We have seen that even for individuals with severe insulin sensitivity issues, such as type 2 diabetics, cinnamon can be highly effective. This means that it enhances the cells ability to uptake glucose from the blood in the absence of insulin. These results indicate that cassia effectively works as an insulin mimicker and aids in cellular glucose metabolism. The reduction in fasting glucose levels and impact on body composition are certainly cumulative, appearing to take approximately 5-6 weeks to be realized. This was replicated in a second study lasting over 120 days using an equivalent of 3g of cinnamon cassia powder per day. This study and others have also shown a beneficial effect on body fat percent and lean body mass compared with a control group. For example, one long-term study, using a double-blind placebo method, found that after 40 days of cinnamon consumption in the range of 1-6g per day, both fasting glucose levels and LDL (aka ‘bad’ cholesterol) decreased in subjects with type 2 diabetes. Although the results of studies on cinnamon supplementation have been varied, they seem to depend upon the length of the study, type of cinnamon used, and the extent of obesity and insulin resistance of the test subjects. It appears that the effects of cinnamon, and the compounds it contains, have both acute and cumulative effects. More specifically, and this is where our interest lies, its effects on insulin sensitivity and glucose regulation. It should be noted that Cassia cinnamon is the most commonly used in scientific studies, and has the most data on its effects in the body.
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