Health Benefits of Cinnamon

Cinnamon is a popular spice derived from the bark of several species of cinnamon trees, including Cinnamomum verum or ceylon cinnamon and Cinnamomum aromaticum or cassia cinnamon. Cassia cinnamon is the most common type sold in the United States.

Cinnamon has a warm, subtly spicy flavor and is commonly added to baked goods, such as pies, cookies, and cakes, as well as savory dishes and drinks like cider. 

In addition to its culinary uses, cinnamon can be taken as a supplement. Cinnamon contains various medicinal compounds that may benefit those with health conditions such as diabetes and heart disease.

Contains Antioxidant and Anti-Inflammatory Compounds

The health benefits of cinnamon are largely related to its high concentration of protective plant compounds, such as coumarin, cinnamic acid, eugenol, and cinnamaldehyde.

These substances are known to have powerful anti-inflammatory, antioxidant, and anti-diabetic properties. 

Polyphenolic compounds found in cinnamon, such as cinnamaldehyde, may help reduce inflammation in the body through the regulation of pro-inflammatory proteins.

Some research suggests these compounds may also help enhance the activity of antioxidants, which help protect the body from free radicals and oxidative stress. Free radicals are a natural result of our body's metabolic processes, but they can lead to oxidative stress, which can cause cell damage and contribute to disease. Antioxidants help counteract these effects.

Because of its high concentration of anti-inflammatory and antioxidant compounds, cinnamon may benefit those with inflammatory diseases like rheumatoid arthritis (RA).

A small study that included 36 women with RA found the participants who were supplemented with two grams (g) of cinnamon per day for eight weeks experienced significant reductions in levels of inflammatory markers compared to the placebo group. The cinnamon group also experienced significant reductions in RA disease activity and tender and swollen joint count.

May Reduce Blood Pressure and Blood Lipid Levels  

Cinnamon supplements may benefit overall heart health by improving blood pressure and circulation, and reducing blood lipid levels, like LDL cholesterol. Having high blood pressure and high blood fat levels can increase your risk for heart disease, so taking cinnamon supplements may help reduce cardiovascular risk. 

Studies suggest the compounds found in cinnamon, such as cinnamaldehyde, have vasorelaxant properties, meaning it helps blood vessels relax. This could help improve blood pressure and blood circulation throughout the body.

Cinnamaldehyde may also inhibit the release of calcium, which is a mineral necessary for vasoconstriction, or the tightening of blood vessels.

A study of 40 people with high blood pressure found treatment with 1,500 milligrams (mg) of cinnamon per day for three months led to a significant decrease in average systolic blood pressure (the top number) compared to the placebo group.

In the same study, the cinnamon group also experienced significant decreases in LDL cholesterol and significant increases in levels of heart-protective HDL cholesterol.

The small study in 36 women with RA mentioned above also found the participants who were supplemented with cinnamon experienced significant reductions in diastolic (the bottom number) blood pressure.

Additionally, a review of nine studies found cinnamon supplementation resulted in significant reductions in both systolic and diastolic blood pressure. The researchers saw greater effects on systolic blood pressure in trials using two grams of cinnamon or less for at least 12 weeks.

Another recent review concluded cinnamon may help decrease cholesterol and fatty acid absorption in the gut, which could help decrease blood fat levels. The review also found cinnamon seemed to reduce cholesterol production in the body.

Findings from other studies have also shown cinnamon supplements may be effective for reducing blood fat levels like total cholesterol and triglycerides. However, more high-quality studies are needed to fully understand how cinnamon may impact heart disease risk factors like blood pressure and blood lipid levels.

Promotes Healthy Blood Sugar Regulation 

Cinnamon may be beneficial for people with elevated blood sugar levels, including people with type 2 diabetes. Studies suggest cinnamon may help reduce blood sugar by slowing the release of glucose into the bloodstream, enhancing glucose uptake, and increasing the body’s sensitivity to insulin, a hormone that helps shuttle blood sugar into cells.

A study that included 40 people showed participants who consumed between three and six grams of cinnamon per day for 40 days experienced significant reductions in both pre and post-meal blood sugar levels.

Another study in 140 people with type 2 diabetes found supplementation with one gram of cinnamon per day for three months improved fasting blood sugar, hemoglobin A1c (a marker of long-term blood sugar control), fasting insulin, and insulin resistance compared to a placebo treatment.

In the same study, the cinnamon group also experienced improvements in their cholesterol levels. The positive effects of the cinnamon supplement were more prominent in the participants with higher baseline body mass index (BMI). 

In addition to supplementing with cinnamon, studies show eating and drinking cinnamon can benefit health and may also help lower blood sugar. For example, a study of 30 adults found drinking 3.5 ounces of cinnamon tea before consuming a sugar solution led to decreased post-beverage blood sugar levels compared to a control group.

How to Take Cinnamon 

Cinnamon can be consumed as a spice on food items or as a supplement. Cinnamon supplements are usually taken in split doses throughout the day and can be taken with or without food. 

An easy way to boost your cinnamon consumption is to add this spice to your favorite meals, snacks, and drinks. Cinnamon can also be added to dishes like oatmeal, baked goods, smoothies, chia pudding, and soups for a boost of flavor.

Dosage 

The amount of cinnamon typically consumed in food is generally considered safe. Research has shown supplementing with cassia cinnamon is safe in doses of one to two grams per day for up to three months. It has also been shown as safe in doses of three to six grams for up to six weeks.

If you are taking cinnamon supplements to help treat a certain condition, it's important to talk to your healthcare provider to determine an appropriate and safe dose amount.

Is Cinnamon Safe?

When consumed as part of a normal diet, cinnamon is safe and not associated with adverse side effects. However, like many spices and herbs, taking higher doses of cinnamon in supplement form can cause side effects and isn’t safe for everyone.

Cassia cinnamon contains high levels of a compound called coumarin, which can be toxic to the liver and cause health risks when consumed in high doses on a regular basis. While most cassia cinnamon products don’t contain enough coumarin to harm health, experts recommend people with liver disease avoid taking high-dose cassia cinnamon products, like cinnamon supplements.

Cassia cinnamon contains up to 1% coumarin, whereas ceylon cinnamon contains about 0.004%.

The tolerable daily intake (TDI) for coumarin is 0.1 mg per kilogram per day. Consuming more than that could harm health.

Cinnamon supplements that contain high doses of cinnamon may also be unsafe for people who are pregnant or breastfeeding. There is not enough research on the effects of cinnamon supplements for these groups.

Potential Drug Interactions

Cinnamon supplements may interact with some anti-diabetic medications. Since cinnamon may lower blood sugar, it could have an additive effect on drugs that lower blood sugar. This can cause your blood sugar levels to drop too low.

Since cassia cinnamon may be toxic to the liver, cassia cinnamon supplements may be dangerous to take with other hepatotoxic medications, or drugs that can cause damage to the liver.

If you’re currently taking one or more medications, consult your doctor before adding any new supplement into your routine, including spices like cinnamon.

What to Look For 

When shopping for a cinnamon supplement, there are a few things to keep in mind. 

Since cassia cinnamon can contain high levels of coumarin, many experts suggest choosing ceylon cinnamon—also known as “true cinnamon”—over cassia cinnamon products when possible. Ceylon cinnamon has the lowest levels of coumarin. 

It’s also important to purchase high-quality products from trusted supplement brands.

When possible, purchase cinnamon supplements from companies that are certified by organizations like ConsumerLabs and NSF International, which set strict standards for supplement quality and safety.

If you’re interested in reaping the benefits of cinnamon without taking a dietary supplement, consider increasing your intake of this spice by adding it to your meals, snacks, and drinks. 

Can You Take Too Much Cinnamon?

The amount of cinnamon found in food is generally safe. However, taking high doses of cassia cinnamon supplements could negatively impact health due to its high levels of coumarin.

One teaspoon of cassia cinnamon may contain 7 to 18 mg of coumarin. The tolerable daily intake for coumarin is 0.1 mg per kilogram per day, which equates to about 7 mg for a 150-pound person.

Ingesting more than 50 mg of coumarin daily can lead to hepatotoxicity, or injury to the liver. While it's unlikely you would ingest this much coumarin through cinnamon, it's best avoid consuming very high amounts of cassia cinnamon. People with conditions relating to the liver may be more sensitive to smaller amounts.

If you take too much cinnamon, you may experience sweating, heavy breathing, and a rapid heart beat. Contact your healthcare provider immediately if you experience these symptoms after taking a cinnamon supplement.

Side Effects of Cinnamon

Cinnamon is generally well-tolerated and has little reported side effects. However, consuming high doses of cinnamon, including high-dose cinnamon supplements, could lead to the following side effects:

• Headache
  
• Heartburn
• Bloating
• Abdominal discomfort
• Nausea
• Diarrhea
• Allergic reactions
  

If you experience any side effects, including one or more of the symptoms listed above, after taking cinnamon supplements, stop taking the supplement and contact your healthcare provider.

Very high doses of cinnamon may lead to hepatotoxicity.

A Quick Review

Cinnamon is a popular culinary spice with antioxidant and inflammatory compounds that may benefit health in several ways.

When taken as a supplement, cinnamon may help decrease blood pressure and blood fat levels and help promote healthy blood sugar regulation.

If you’re interested in taking a cinnamon supplement, talk to your healthcare provider first. They can tell you if a cinnamon supplement is safe and appropriate for your health needs.