When is the optimal time to take cinnamon?
Written by
Thomas Wilson
Reviewed by
Prof. Benjamin Murphy, Ph.D.The ideal timing for taking cinnamon is completely dependent on your health goals. Different times of the day offer distinct benefits, depending on how your body utilizes nutrients and energy. I have had clients time their cinnamon intake with their rhythms so they see better results. Morning and evening applications have very different and effective uses.
For blood sugar management, consume cinnamon with carbohydrate-rich meals such as breakfasts with oatmeal or dinners with rice. Cinnamon is most effective in modulating glucose levels during food digestion. The spice slows down carbohydrate breakdown most effectively during this time. I have seen clients consistently achieve better blood glucose readings with this method.
Breakfast
- Oatmeal: Stir 1 tsp into cooked oats
- Smoothies: Blend with fruits and yogurt
- Coffee: Sprinkle on latte foam
Lunch/Dinner
- Rice dishes: Mix into pilafs or biryanis
- Soups: Add to vegetable or lentil soups
- Marinades: Include in spice rubs for meats
Cinnamon enhances energy metabolism before exercising. Take it 30 minutes before working out as a small snack. This way, your body can utilize its fuel more efficiently to perform optimally during training. You can use cinnamon in pre-exercise snacks or mix it with your nut butters. My athletes report that their energy is sustained longer and does not crash.
Evening use lends itself to relaxation and transition. Golden milk blends combine cinnamon with warm milk and turmeric, creating a relaxing bedtime ritual that promotes relaxation and well-being. The compounds in the cinnamon help to lower evening cortisol levels naturally. I have incorporated this into my wind-down routine for years.
Golden Milk
- Base: 1 cup warm milk or alternative
- Spices: 1/2 tsp cinnamon, 1/4 tsp turmeric
- Sweetener: Optional honey or maple syrup
Herbal Infusions
- Tea base: Chamomile or peppermint tea
- Addition: Simmer with cinnamon stick
- Steeping: 10 minutes covered for full extraction
Regularity counts more than strict timing. Find a cinnamon routine that fits your lifestyle. The benefits of daily consumption are cumulative and are not dependent on timing. I recommend starting with a single, reliable daily application time. Gradually develop the time strategies as you build the habits.
Determine the timing that emphasizes what is most important for your health. For example, blood glucose goals should focus on meal timing and the timing of other activities. Energy needs should come from what is eaten in advance of activity. Taking time to relax can be incorporated into evening rituals. Each of these suggestions should be implemented for a period of two weeks. Note what times of the day lend themselves to supporting the body in the best way, most effectively.
Read the full article: Top 10 Science-Backed Cinnamon Health Benefits
