Health Benefits of Cinnamon: The Truth Revealed

Last updated on May 6th, 2025 at 09:36 pm

Cinnamon isn't just a fragrant spice to sprinkle on your morning coffee or baked into savory dishes. This humble inner bark, harvested from cinnamon trees, has been a cornerstone in traditional medicine for centuries. Modern science now supports many of these ancient claims, revealing a range of health benefits of cinnamon that extend far beyond its flavor.

Let’s explore the fascinating world of cinnamon ^[4]—from cinnamon powder to cinnamon supplements, and how this natural compound can be a game-changer for your health.

True Cinnamon vs. Cassia: Know the Difference 

Most people don't realize there are two main types of cinnamon ^[5]: Ceylon cinnamon (known as “true cinnamon”) and Cassia cinnamon, the more common and affordable variety.

Health Benefits Comparison

Both types offer health benefits of cinnamon, supported by research, including anti-inflammatory effects, blood sugar regulation, and improved insulin sensitivity. However, because of its safer coumarin profile, Ceylon cinnamon is the preferred type in many randomized controlled trials and complementary and integrative health recommendations.

Researchers have also explored aqueous cinnamon extract and cinnamon oil from both species for their potential in cancer prevention, heart disease, and Alzheimer’s disease ^[3], with Ceylon cinnamon again emerging as the safer and more effective option for regular use.

Jen Scheinman, MS, RDN, CDN, a registered dietitian and women's health advocate, stresses the importance of choosing the right type of cinnamon for regular consumption. She notes that while both Cassia and Ceylon cinnamon offer health benefits, Cassia contains higher levels of coumarin, a compound that can be harmful in large amounts.

Scheinman advises. Most health concerns associated with cinnamon stem from the more commonly consumed type in the US, called Cassia, due to its high coumarin content. This is due to the higher concentration of coumarin, which has been linked to the … Ceylon cinnamon has a much lower concentration.

While both offer cinnamon's health benefits, Ceylon cinnamon is preferred for cinnamon supplementation due to its lower coumarin content, which can be harmful in high doses. Always check the label before taking cinnamon supplements.

Science-Backed Benefits: What Studies Reveal

Recent randomized controlled trials and publications in agricultural and food chemistry journals have shown impressive findings. From reducing inflammation to boosting insulin sensitivity, cinnamon is gaining traction in complementary and integrative health circles.

Cinnamon is rich in antioxidants, essential oils, and aqueous cinnamon extract—compounds that contribute to its medicinal properties.

Cinnamon and Blood Sugar: A Natural Ally for Diabetics

One of the most well-documented benefits of cinnamon is its ability to regulate blood sugar. Research shows it helps lower blood sugar, improves glucose metabolism, and enhances blood sugar transport into cells.

This makes cinnamon particularly effective for people with insulin resistance, metabolic disease, or type 2 diabetes. It improves blood sugar levels and promotes better insulin sensitivity, reducing the risk of metabolic syndrome.

Want to experience these effects? Add cinnamon powder to oatmeal or try brewing cinnamon tea for a daily metabolic boost.

Cardiovascular Benefits: Cinnamon and Your Heart

Cinnamon doesn’t just help with glucose—its effects on the heart are equally powerful. Studies show it can help lower systolic blood pressure ^[2] while improving cholesterol levels and total cholesterol.

By supporting blood vessels, cinnamon helps maintain healthy blood lipid concentrations, reducing the risk of heart disease and stroke. It’s also a potential aid in preventing liver disease ^[1].

Cinnamon and Chronic Diseases: More Than a Spice

In preliminary studies, cinnamon extracts have shown potential in cancer prevention, particularly against cancer cells in lab settings. It may also have neuroprotective effects against Alzheimer’s disease by reducing inflammation and oxidative stress in the brain.

The anti-inflammatory properties of cinnamon make it useful for managing chronic conditions, including polycystic ovary syndrome (PCOS).

From the Lab to the Kitchen: Food Science and Cinnamon

Cinnamon’s role in food science is expanding. Thanks to its strong antioxidant properties, cinnamon is used as a natural food preservative in the food industry.

Research using flow injection mass spectrometric techniques has confirmed the powerful bioactive compounds in cinnamon—especially in cinnamon oil and ground cinnamon.

Whether in savory dishes or sweet treats, eating cinnamon is a delicious way to support human and plant health alike.

Precautions: What to Watch Out For

While the many health benefits of cinnamon are impressive, it's important to use it wisely. Excessive intake of Cassia cinnamon, typically more than 1 teaspoon daily, can lead to liver issues due to its high coumarin content. Stick with Ceylon cinnamon for regular use.

Some people may experience allergic reactions, especially when using cinnamon oil or cinnamon sticks in large quantities. Always consult your healthcare provider before starting any cinnamon supplementation.

Final Thoughts: Cinnamon as an Integrative Health Powerhouse

Whether you're sprinkling ground cinnamon on toast, sipping cinnamon tea, or exploring cinnamon supplements, this ancient spice offers remarkable potential. From lowering blood sugar to combating high blood pressure, cinnamon is a tasty and potent tool in integrative health.

So next time you open your spice cabinet, remember: the health benefits of cinnamon are just a sprinkle away.

You Won’t Believe What Cinnamon Can Do for Your Health! 😲 From burning fat to fighting disease, this spice is a game-changer! Want faster results? Check out our Best Foods that Rapidly Slim & Heal in 7 Days — your body will thank you!

FAQ’s

What diseases does cinnamon treat?

Cinnamon may help manage or support the treatment of type 2 diabetes, heart disease, metabolic syndrome, Alzheimer’s disease, and polycystic ovary syndrome (PCOS), while also showing potential in cancer prevention due to its anti-inflammatory and antioxidant effects.

What organ is cinnamon good for?

Cinnamon is especially beneficial for the heart, brain, and liver, and supports blood vessels and the pancreas by improving insulin sensitivity and reducing oxidative stress.

 Is cinnamon kidney safe?

Ceylon cinnamon is generally considered kidney-safe in moderate amounts. Cassia cinnamon, however, contains higher levels of coumarin, which can be toxic to the liver and kidneys if consumed in excess.

 How much cinnamon is OK daily?

Up to 1/2 to 1 teaspoon (2–4 grams) of Ceylon cinnamon per day is typically safe. For Cassia cinnamon, limit intake to under 1/2 teaspoon daily (approximately 1 gram) to avoid risks associated with coumarin.

Which is better, ginger or cinnamon?

Both have unique benefits—cinnamon excels at regulating blood sugar and cholesterol levels, while ginger is better for relieving nausea, improving digestion, and reducing inflammation. The “better” option depends on your specific health goals. They also work well together!