Key takeaways
- Cinnamon is a spice rich in antioxidants, such as cinnamaldehyde.
- Some studies suggest that cinnamon may provide certain health benefits, including blood sugar management, protection against heart disease, and reductions in inflammation.
- Compared with Cassia cinnamon, Ceylon cinnamon is lower in coumarin, a compound that may be harmful in large doses.
Cinnamon is made by cutting the stems of cinnamon trees. The inner bark is then extracted and the woody parts removed.
The distinct smell and flavor of cinnamon are due to the oily part, which is very high in the compound cinnamaldehyde. This compound may be responsible for many of cinnamon’s powerful effects on health and metabolism.
Antioxidants
A 2020 research review found that cinnamon supplementation may increase total antioxidant capacity, which is a measure of the ability of antioxidants to counteract oxidative stress. Oxidative stress may be associated with various conditions, including respiratory, gastrointestinal, and cardiovascular diseases.
Research shows that cinnamon has potent anti-inflammatory properties and can reduce the levels of certain inflammatory markers, like C-reactive protein and interleukin-6.
Inflammation is important, as it helps your body respond to infections and repair tissue damage. However, inflammation can become an issue when it’s chronic and directed against your body’s own tissues.
Some research has linked cinnamon supplementation to a reduced risk of heart disease.
According to one research review, people with metabolic disease who supplement with at least
Cinnamon may also
When combined, all of these factors may help reduce your risk of heart disease.
Though more research is needed, some studies suggest that cinnamon may be able to reduce insulin resistance.
Insulin is one of the key hormones that help
However, some people become resistant to the effects of insulin. This is known as insulin resistance, and it means the body has to release more insulin than usual to manage its blood sugar levels.
Cinnamon may help counteract this effect by enhancing the body’s ability to use insulin.
Apart from the beneficial effects on insulin resistance, cinnamon may help lower blood sugar through a few other mechanisms.
Cinnamon has been shown to decrease the amount of sugar that enters your bloodstream after a meal. It does this by
Some human studies have suggested beneficial effects of cinnamon, showing that it
The effective dose is typically
According to a
A higher body weight may be associated with certain adverse health outcomes, including increased risks of conditions like heart disease and type 2 diabetes.
However, the review notes that the effects of cinnamon supplementation may be greater when consuming 3 g or more per day. This may not be a safe level for everyone — Cassia cinnamon, which is the more common variety, contains high amounts of coumarin, which may lead to side effects like liver damage in high doses.
Ceylon cinnamon has a far lower coumarin content, so it may be safer for daily supplementation.
Some research suggests that cinnamon may help protect against certain viruses.
A 2021 research review evaluating test tube and animal studies suggests that cinnamon bark may halt the replication of certain HIV viruses, and cinnamaldehyde may inhibit other viruses, including influenza and dengue.
Still, human trials are needed to confirm these effects.
Neurodegenerative diseases are characterized by progressive loss of the structure or function of nerve cells. Alzheimer’s disease and Parkinson’s disease are two of the
Some studies, most of which have been done in vitro (outside a living organism), suggest that compounds like cinnamaldehyde may inhibit the buildup of a protein called tau in the brain, which is one of the hallmarks of Alzheimer’s disease.
However, these effects need to be studied further in humans.
Cinnamon has been widely studied for its potential use in cancer prevention and treatment.
Overall, the evidence is limited to test tube and animal studies, which suggest that cinnamon extracts may protect against cancer through certain mechanisms.
For example, it may reduce the growth of cancer cells and the formation of blood vessels in tumors. It may also be toxic to cancer cells, causing cell death.
One 2016 study in mice with ovarian cancer found that cinnamaldehyde could block the expression of certain proteins involved in cancer growth.
These findings are supported by test tube experiments, which showed that cinnamaldehyde may reduce the growth and spread of ovarian cancer cells.
However, more research is needed to evaluate the potential anti-cancer effects of cinnamon in humans.
All cinnamon may have health benefits, but Cassia cinnamon may cause problems in large doses due to the high coumarin content. Large doses of coumarin may contribute to health issues like liver damage.
Ceylon (“true” cinnamon) is better in this regard because it’s much lower in coumarin than the Cassia variety.
Compared to Ceylon cinnamon, Cassia cinnamon is generally more affordable and more widely available. Still, you may be able to find Ceylon cinnamon in some health food stores or online.
Cinnamon is a versatile spice that may provide various health benefits.
Thanks to the many beneficial compounds it contains, it may help lower blood sugar levels, reduce heart disease risk factors, and reduce inflammation.
For safety reasons, opt for Ceylon cinnamon or stick to small doses if you’re using the Cassia variety.