Polycystic ovary syndrome (PCOS) is a complex endocrine disorder that not only compromises reproductive health but also increases cardiovascular risk in women. Fortunately, a study published in the European Journal of Obstetrics, Gynecology and Reproductive Biology suggests that cinnamon, a staple of traditional Chinese medicine, may hold the key to minimizing these risks.
Known for its anti-inflammatory, antioxidant and insulin sensitivity enhancing properties, cinnamon has emerged as a promising natural treatment for PCOS-related complications.
Read more: Winter PCOS diet: What to eat and avoid this coming season
Understanding the Relationship Between Cinnamon and PCOS
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Here we take a closer look at the evidence-based benefits of cinnamon supplements for women with PCOS.
Weight loss
Taking cinnamon supplements has been shown to significantly reduce weight in women with PCOS. An 8-week study demonstrated that regular consumption of cinnamon can lead to significant weight loss, making it a great addition to any weight management plan.
Improves insulin resistance
PCOS and insulin resistance go hand in hand. Insulin resistance increases insulin levels in the blood, which can lead to overproduction of androgens (male hormones) in the ovaries, worsening PCOS symptoms like irregular menstrual periods, acne, and hair loss. Cinnamon combats this condition by:
- Decreased insulin resistance (measured by HOMA-IR score)
- Improves insulin sensitivity
- Delays the absorption of glucose after a meal
Studies have shown that taking cinnamon supplements can lower fasting blood sugar levels by 10-29%, a significant step forward in managing PCOS and its associated complications.
Cholesterol and Heart Health
Women with PCOS often have high levels of LDL (bad cholesterol) and low levels of HDL (good cholesterol), which increases their risk of heart disease. A pioneering study published in the European Journal of Obstetrics, Gynecology and Reproductive Biology found that cinnamon can:
- Reduces total cholesterol, LDL and triglycerides
- Increases HDL cholesterol
- Cinnamon’s main active ingredient, cinnamalaldehyde, helps lower blood pressure.
By improving these cardiovascular markers, cinnamon offers a natural and effective way to reduce the risk of heart disease in women with PCOS.
Rich in Antioxidants and Anti-Inflammatory Compounds
PCOS is associated with high oxidative stress (an imbalance between antioxidants and free radicals in the body) and chronic inflammation. Cinnamon is rich in powerful antioxidants such as polyphenols, which help neutralize free radicals and reduce oxidative stress. Its anti-inflammatory properties prevent long-term complications of PCOS, making it an essential ingredient in a PCOS-friendly diet.
Manages blood sugar levels and reduces sugar cravings
Cinnamon’s natural sweetness helps curb sugar cravings, balance blood sugar levels, and prevent insulin spikes after meals, which not only helps with weight management, but also supports overall metabolic health.
Easy to incorporate into your diet
One of cinnamon’s greatest benefits is its versatility and flavor. Its warm, savory taste makes it the perfect addition to sweet and savory dishes. Sprinkled on oatmeal, blended into a smoothie, or used in savory dishes, cinnamon enhances the flavor and nutritional value of any meal.
Read more: How much cinnamon should you have per day, according to experts
Easy Ways to Incorporate Cinnamon into Your PCOS Diet
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- It can also be added to rice, pulav or added to curries to add sweetness.
- Simply add it to any hot beverage (tea or coffee) or you can add it to a detox drink.
- If you enjoy baking, adding a pinch of cinnamon to your pie fillings or cake mixes will do more than just add flavor: it will have a whole host of other benefits.
- If you love overnight oats, sprinkle a little cinnamon on them when you eat them to enjoy an incredibly healthy cinnamon roll-like taste.
Don’t leave your cinnamon sticks lying around in a random box.
Cinnamon is not only a flavorful spice, but also a natural powerhouse with great potential for combating PCOS and its associated cardiovascular risks. From improving insulin resistance and lowering cholesterol to suppressing inflammation and reducing oxidative stress, cinnamon offers a comprehensive approach to managing this complex hormonal disorder.
So why not start adding a little cinnamon to your diet today? It’s a simple, delicious and effective way to support your health and control PCOS and some of the risks that come with it.
