10 Evidence-Based Health Benefits of Cinnamon

9/28/22, 11:23 AM 10 Evidence-Based Health Benefits of Cinnamon
NUTRITION u Evidence Based
10 Evidence-Based Health Benefits of

Cinnamon
By Joe Leech, MS on July 5, 2018
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Cinnamon is a highly delicious spice.
It has been prized for its medicinal properties for thousands of years.
Modern science has now confirmed what people have known for ages.
Here are 10 health benefits of cinnamon that are supported by scientific

research.
https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#TOC_TITLE_HDR_5 1/15
1. Cinnamon Is High in a Substance With Powerful

Medicinal Properties
Cinnamon is a spice that is made from the inner bark of trees scientifically
known as Cinnamomum.
It has been used as an ingredient throughout history, dating back as far as

Ancient Egypt. It used to be rare and valuable and was regarded as a gift
fit for kings.
These days, cinnamon is cheap, available in every supermarket and found

as an ingredient in various foods and recipes.
There are two main types of cinnamon (1  ):
Ceylon cinnamon: Also known as “true” cinnamon.
Cassia cinnamon: The more common variety today and what people
generally refer to as “cinnamon.”
Cinnamon is made by cutting the stems of cinnamon trees. The inner bark
is then extracted and the woody parts removed.
When it dries, it forms strips that curl into rolls, called cinnamon sticks.
These sticks can be ground to form cinnamon powder.
The distinct smell and flavor of cinnamon are due to the oily part, which is
very high in the compound cinnamaldehyde (2  ).
Scientists believe that this compound is responsible for most of

cinnamon’s powerful effects on health and metabolism.
SUMMARY
Cinnamon is a popular spice. It’s high in cinnamaldehyde, which

is thought to be responsible for most of cinnamon’s health
benefits.
2. Cinnamon Is Loaded With Antioxidants

Antioxidants protect your body from oxidative damage caused by free
radicals.
Cinnamon is loaded with powerful antioxidants, such as polyphenols (3  ,

4  , 5  ).
In a study that compared the antioxidant activity of 26 spices, cinnamon

wound up as the clear winner, even outranking “superfoods” like garlic
and oregano (6  ).
In fact, it is so powerful that cinnamon can be used as a natural food

preservative (7  ).
SUMMARY
Cinnamon contains large amounts of highly potent polyphenol

antioxidants.
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3. Cinnamon Has Anti-Inflammatory Properties

Inflammation is incredibly important.
It helps your body fight infections and repair tissue damage.
However, inflammation can become a problem when it’s chronic and

directed against your body’s own tissues.
Cinnamon may be useful in this regard. Studies show that this spice and
its antioxidants have potent anti-inflammatory properties (8  , 9  ).
SUMMARY
The antioxidants in cinnamon have anti-inflammatory effects,

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4. Cinnamon May Cut the Risk of Heart Disease

Cinnamon has been linked to a reduced risk of heart disease, the world’s
most common cause of premature death.
In people with type 2 diabetes, 1 gram or about half a teaspoon of

cinnamon per day has been shown to have beneficial effects on blood
markers.
It reduces levels of total cholesterol, “bad” LDL cholesterol and

triglycerides, while “good” HDL cholesterol remains stable (10  ).
More recently, a big review study concluded that a cinnamon dose of just
120 mg per day can have these effects. In this study, cinnamon also
increased “good” HDL cholesterol levels (11  ).
In animal studies, cinnamon has been shown to reduce blood pressure

(3  ).
When combined, all these factors may drastically cut your risk of heart
disease.
SUMMARY
Cinnamon may improve some key risk factors for heart disease,
including cholesterol, triglycerides and blood pressure.
5. Cinnamon Can Improve Sensitivity to the

Hormone Insulin
Insulin is one of the key hormones that regulate metabolism and energy
use.
It’s also essential for transporting blood sugar from your bloodstream to
your cells.
The problem is that many people are resistant to the effects of insulin.
This is known as insulin resistance, a hallmark of serious conditions like

metabolic syndrome and type 2 diabetes.
The good news is that cinnamon can dramatically reduce insulin

resistance, helping this important hormone do its job (12  , 13  ).
By increasing insulin sensitivity, cinnamon can lower blood sugar levels,

as discussed in the next chapter.
SUMMARY
Cinnamon has been shown to significantly increase sensitivity to

the hormone insulin.
6. Cinnamon Lowers Blood Sugar Levels and Has

a Powerful Anti-Diabetic Effect
Cinnamon is well known for its blood-sugar-lowering properties.
Apart from the beneficial effects on insulin resistance, cinnamon can

lower blood sugar by several other mechanisms.
First, cinnamon has been shown to decrease the amount of glucose that
enters your bloodstream after a meal.
It does this by interfering with numerous digestive enzymes, which slows

the breakdown of carbohydrates in your digestive tract (14  , 15  ).
Second, a compound in cinnamon can act on cells by mimicking insulin

(16  , 17  ).
This greatly improves glucose uptake by your cells, though it acts much
slower than insulin itself.
Numerous human studies have confirmed the anti-diabetic effects of

cinnamon, showing that it can lower fasting blood sugar levels by 10–29%
(18  , 19  , 20  ).
The effective dose is typically 1–6 grams or around 0.5–2 teaspoons of

cinnamon per day.
For more information on how you can lower your blood sugar levels,
check out 15 easy ways to lower blood sugar levels naturally.
SUMMARY
Cinnamon has been shown to reduce fasting blood sugar levels,

having a potent anti-diabetic effect at 1–6 grams or 0.5–2
teaspoons per day.
 1:07  6:44  6:51
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7. Cinnamon May Have Beneficial Effects on

Neurodegenerative Diseases
Neurodegenerative diseases are characterized by progressive loss of the
structure or function of brain cells.
Alzheimer’s and Parkinson’s disease are two of the most common types.
Two compounds found in cinnamon appear to inhibit the buildup of a

protein called tau in the brain, which is one of the hallmarks of
Alzheimer’s disease (21  , 22  , 23  ).
In a study in mice with Parkinson’s disease, cinnamon helped protect

neurons, normalized neurotransmitter levels and improved motor function
(24  ).
These effects need to be studied further in humans.
SUMMARY
Cinnamon has been shown to lead to various improvements for

Alzheimer’s and Parkinson’s disease in animal studies. However,
human research is lacking.
8. Cinnamon May Protect Against Cancer

Cancer is a serious disease, characterized by uncontrolled cell growth.
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 (25  , 26  ,
27  , 28  , 29  ).
It acts by reducing the growth of cancer cells and the formation of blood
vessels in tumors and appears to be toxic to cancer cells, causing cell
death.
A study in mice with colon cancer revealed that cinnamon is a potent

activator of detoxifying enzymes in the colon, protecting against further
cancer growth (30  ).
These findings were supported by test-tube experiments, which showed

that cinnamon activates protective antioxidant responses in human colon
cells (31  ).
Whether cinnamon has any effect in living, breathing humans needs to be

confirmed in controlled studies.
For a list of 13 foods that could potentially lower your risk of cancer, you
might want to read this article.
SUMMARY
Animal and test-tube studies indicate that cinnamon may have

protective effects against cancer.
9. Cinnamon Helps Fight Bacterial and Fungal

Infections
Cinnamaldehyde, one of the main active components of cinnamon, may
help fight various kinds of infection.
Cinnamon oil has been shown to effectively treat respiratory tract

infections caused by fungi.
It can also inhibit the growth of certain bacteria, including Listeria and
Salmonella (32  , 33  ).
However, the evidence is limited and so far cinnamon has not been
shown to reduce infections elsewhere in the body.
The antimicrobial effects of cinnamon may also help prevent tooth decay
and reduce bad breath (34  , 35).
SUMMARY
Cinnamaldehyde has antifungal and antibacterial properties,

which may reduce infections and help fight tooth decay and bad
breath.
10. Cinnamon May Help Fight the HIV Virus

HIV is a virus that slowly breaks down your immune system, which can
eventually lead to AIDS, if untreated.
Cinnamon extracted from Cassia varieties is thought to help fight against

HIV-1, the most common strain of the HIV virus in humans (36  , 37  ).
A laboratory study looking at HIV-infected cells found that cinnamon was

the most effective treatment of all 69 medicinal plants studied (38  ).
Human trials are needed to confirm these effects.
SUMMARY
Test-tube studies have shown that cinnamon can help fight HIV-1,
the main type of HIV virus in humans.
It Is Better to Use Ceylon (“True” Cinnamon)

Not all cinnamon is created equal.
The Cassia variety contains significant amounts of a compound called

coumarin, which is believed to be harmful in large doses.
All cinnamon should have health benefits, but Cassia may cause problems
in large doses due to the coumarin content.
Ceylon (“true” cinnamon) is much better in this regard, and studies show
that it’s much lower in coumarin than the Cassia variety (39  ).
Unfortunately, most cinnamon found in supermarkets is the cheaper

Cassia variety.
You may be able to find Ceylon in some health food stores, and there is a
good selection on Amazon.
The Bottom Line

At the end of the day, cinnamon is one of the most delicious and
healthiest spices on the planet.
It can lower blood sugar levels, reduce heart disease risk factors and has
a plethora of other impressive health benefits.
Just make sure to get Ceylon cinnamon or stick to small doses if you’re
using the Cassia variety.
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9/28/22, 11:23 AM 10 Evidence-Based Health Benefits of Cinnamon

NUTRITION u Evidence Based

10 Evidence-Based Health Benefits of

Cinnamon is a highly delicious spice.

Here are 10 health benefits of cinnamon that are supported by scientific

1. Cinnamon Is High in a Substance With Powerful

It has been used as an ingredient throughout history, dating back as far as

These days, cinnamon is cheap, available in every supermarket and found

There are two main types of cinnamon (1  ):

Ceylon cinnamon: Also known as “true” cinnamon.

Scientists believe that this compound is responsible for most of

Cinnamon is a popular spice. It’s high in cinnamaldehyde, which

2. Cinnamon Is Loaded With Antioxidants

Cinnamon is loaded with powerful antioxidants, such as polyphenols (3  ,

In a study that compared the antioxidant activity of 26 spices, cinnamon

In fact, it is so powerful that cinnamon can be used as a natural food

Cinnamon contains large amounts of highly potent polyphenol

Sign up for daily nutrition tips and tricks

3. Cinnamon Has Anti-Inflammatory Properties

It helps your body fight infections and repair tissue damage.

However, inflammation can become a problem when it’s chronic and

The antioxidants in cinnamon have anti-inflammatory effects,

NUTRITION Healthy Eating Meal Prep Vitamins & Supplements Lifes

4. Cinnamon May Cut the Risk of Heart Disease

In people with type 2 diabetes, 1 gram or about half a teaspoon of

It reduces levels of total cholesterol, “bad” LDL cholesterol and

In animal studies, cinnamon has been shown to reduce blood pressure

5. Cinnamon Can Improve Sensitivity to the

This is known as insulin resistance, a hallmark of serious conditions like

The good news is that cinnamon can dramatically reduce insulin

By increasing insulin sensitivity, cinnamon can lower blood sugar levels,

Cinnamon has been shown to significantly increase sensitivity to

6. Cinnamon Lowers Blood Sugar Levels and Has

Cinnamon is well known for its blood-sugar-lowering properties.

Apart from the beneficial effects on insulin resistance, cinnamon can

It does this by interfering with numerous digestive enzymes, which slows

Second, a compound in cinnamon can act on cells by mimicking insulin

Numerous human studies have confirmed the anti-diabetic effects of

The effective dose is typically 1–6 grams or around 0.5–2 teaspoons of

Cinnamon has been shown to reduce fasting blood sugar levels,

 1:07  6:44  6:51

Proven Health Benefits of Fresh Food Fast: Fresh Food Fast:

7. Cinnamon May Have Beneficial Effects on

Two compounds found in cinnamon appear to inhibit the buildup of a

In a study in mice with Parkinson’s disease, cinnamon helped protect

These effects need to be studied further in humans.

Cinnamon has been shown to lead to various improvements for

8. Cinnamon May Protect Against Cancer

Overall, the evidence is limited to test-tube and animal studies, which

A study in mice with colon cancer revealed that cinnamon is a potent

These findings were supported by test-tube experiments, which showed

Whether cinnamon has any effect in living, breathing humans needs to be

Animal and test-tube studies indicate that cinnamon may have

9. Cinnamon Helps Fight Bacterial and Fungal

Cinnamon oil has been shown to effectively treat respiratory tract

Cinnamaldehyde has antifungal and antibacterial properties,

10. Cinnamon May Help Fight the HIV Virus

Cinnamon extracted from Cassia varieties is thought to help fight against

A laboratory study looking at HIV-infected cells found that cinnamon was

Human trials are needed to confirm these effects.

It Is Better to Use Ceylon (“True” Cinnamon)

The Cassia variety contains significant amounts of a compound called

Unfortunately, most cinnamon found in supermarkets is the cheaper

The Bottom Line