Health Benefits of Cinnamon

Updated November 2024

Cinnamon is arguably the most well-known and prolific spice and has long been cherished for its culinary and medicinal properties. Some people might be surprised to discover what cinnamon actually is.

Cinnamon comes from the inner bark of trees belonging to the Cinnamomum genus. Yes, it’s tree bark (sort of). This delicious spice has an ancient history, but in modern times, the scientific community has discovered many health benefits associated with our favorite baking ingredient.

There’s More Than One Kind of Cinnamon

While there are more than two types of cinnamon, there are two main varieties that most people are familiar with: Ceylon cinnamon and Cassia cinnamon.

Ceylon cinnamon is sometimes called “true” cinnamon. It’s esteemed for its delicate flavor and lower coumarin content (coumarin can be toxic in large quantities). Cassia cinnamon is the more common variety and what you are almost guaranteed to find at a typical grocery store. It possesses a bolder taste. While both types offer health benefits, the coumarin content in Cassia cinnamon raises concerns for some experts.

The Health Benefits of Cinnamon

Powerful Medicinal Properties

Cinnamon is a treasure trove of medicinal compounds, particularly cinnamaldehyde, which imparts the spice’s distinctive aroma and numerous health benefits, including metabolic health.

Rich in Antioxidants

Cinnamon is loaded with antioxidants, including potent polyphenols, which help to shield the body from oxidative stress caused by free radicals. Research has indicated that cinnamon supplements can boost antioxidant levels while reducing inflammation markers in the blood.

Anti-inflammatory Effects

Chronic inflammation comes before various diseases, but cinnamon has properties that can offer a natural way to defend against inflammation. Its antioxidants work together to mitigate inflammation and potentially reduce the risk of inflammatory conditions.

Improved Insulin Sensitivity

For individuals grappling with insulin resistance, cinnamon can be a friend in the fight. Studies suggest that cinnamon can enhance insulin sensitivity, which can facilitate better blood sugar control and potentially lower the risk of metabolic disorders.

Blood Sugar Regulation

Cinnamon’s ability to lower blood sugar levels is well documented, so much so that this benefit is pretty much common knowledge. By inhibiting digestive enzyme, cinnamon aids in glucose uptake and regulation, making it a valuable tool in managing diabetes and promoting overall metabolic health.

Potential Cancer Protection

Some preliminary research indicates that cinnamon may help in the fight against cancer by inhibiting tumor growth and inducing programmed cell death in cancer cells. The findings are promising, but further studies are needed to figure out exactly what cinnamon can do in this area of preventive health.

Oral Health Enhancement

Cinnamon has antibacterial properties, which is why you may sometimes see cinnamon oil in herbal mouth rinses. It can combat the bacteria responsible for bad breath and even dental infections.

Considerations and Risks when Using Cinnamon

While the benefits of cinnamon are numerous, it’s also important to exercise caution and be aware of potential risks.

Cassia cinnamon contains higher levels of coumarin than Ceylon cinnamon. Coumarin can be toxic to the liver in large doses. Consuming enough cinnamon to make this risk a reality would probably be difficult, but it still can be good to keep this in mind. If this is concerning to you, then opt for Ceylon cinnamon.

Excessive cinnamon consumption may also exacerbate gastrointestinal conditions and precipitate low blood sugar levels, especially when combined with diabetes medications.

And finally, cinnamon oil and skin care products that contain cinnamon oil may trigger skin irritation, particularly in those with sensitive skin.

Embracing Cinnamon’s Potential

Incorporating cinnamon into your daily or weekly regimen can be a delicious and healthful choice. You can use it in a virtually endless array of foods. Whether sprinkled on oatmeal, blended into smoothies, infused into tea, or a million other things, cinnamon offers a versatile means of enhancing both your culinary creations and your overall health.