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The smell of cinnamon is always inviting—and, as it turns out, cinnamon’s benefits match its warm, welcoming scent. Derived from trees belonging to the Cinnamomum genus, cinnamon bark contains potassium, manganese, and calcium, along with protective polyphenols, or plant compounds with antioxidant properties.
“Cinnamon has been used for centuries for its various health benefits and aromatic properties,” notes Juhi Singh, CEO and founder of The Juhi Ash Center. To wit, cinnamon features in ancient medicinal traditions like Ayurveda, traditional Chinese medicine, and more. “Cinnamon has been used in food preparations and in traditional medicine by the Egyptians and the Chinese since ancient times,” states a recent scientific overview, going on to note that “the bark of cinnamon has been used as an herbal remedy for the treatment of common colds, cardiovascular diseases, and chronic gastrointestinal and gynecological disorders… treating sore throats, cough, indigestion, abdominal cramps, intestinal spasms, nausea, flatulence, and diarrhea.”
With such an impressive therapuetic history, it is no wonder modern scientists have been studying ways to use the ancient spice to treat some of the most pressing issues of our current era. Read on to learn about some of the proven health benefits of cinnamon—and to find out how to broaden your (perhaps sweets-centric) cinnamon use to reap the rewards.
Types of cinnamon
Though there are several types of cinnamon, you are most likely to be most familiar with cassia cinnamon and Ceylon cinnamon. “Cassia is the most common and generally affordable variety, and includes Chinese, Indonesian, and Saigon cinnamon,” says Rachelle Robinett, founder of Pharmakon Supernatural. “Verum or Ceylon cinnamon is processed differently, to deliver a sweeter, more nuanced flavor that’s floral, sweet, and delicately spicy.” (According to Singh, Ceylon cinnamon, which originates from Sri Lanka, is sometimes referred to as “true cinnamon.”)
Robinett notes that all varieties contain phytochemicals, and the tastes and benefits are either enhanced or lost based on how the plants are grown, harvested, and processed. Still, there’s a reason the aromatic bark is so popular. “Cinnamon is accessible, exceedingly simple to use, and profoundly beneficial,” says Robinett.
What are the benefits of cinnamon?
There’s a reason cinnamon has long been used in traditional medicine. Aside from being rich in antioxidants, it contains therapeutic compounds that may help lower blood sugar, treat insulin resistance, and even protect against high blood pressure, heart disease, and neurodegenerative diseases.
“In recent decades, scientific research has increasingly explored the potential health benefits of cinnamon, shedding light on its bioactive compounds and their physiological effects,” says Los Angeles and London-based naturopathic Dr. Nigma Talib. “Naturopathic doctors, or NDs, have continued the tradition of using cinnamon in their holistic approaches to patient care, recognizing its potential benefits for conditions such as diabetes, digestive discomfort, inflammation, and more.”
Cinnamon for skin and digestion
Externally, cinnamon works as an antimicrobial that can help with breakouts and other skin conditions. One study even found that Ceylon cinnamon extract may support collagen synthesis when applied topically, while another found that it may help improve skin elasticity.
Internally, it acts as a digestive aid that relieves gas and bloating while regulating blood glucose. “Studies suggest that when cinnamon is ingested before or with a meal it can inhibit digestive enzymes that help digest carbohydrates, and by doing so slows the blood sugar rise after a meal,” says Los Angeles-based naturopathic Dr. Brendan Courneene. “This, along with improving insulin sensitivity and glucose uptake, has a blood sugar-lowering effect, similar to diabetic medications.”
Cinnamon for inflammation
As noted above, cinnamon contains antioxidants that can help combat oxidative stress and reduce the risk of chronic diseases. “These antioxidants may help protect the body from damage caused by free radicals, supporting overall health and vitality,” says Talib. Cinnamon is also thought to increase circulation and even lower cholesterol and blood pressure, reducing hypertension and thus the risk of heart disease. Finally, the bark boasts antibacterial and anti-fungal properties. “These properties can alter the microbiome and may show some [external] anti-inflammatory benefits,” says Courneene.
Why not eat cinnamon?
Cassia cinnamon contains coumarin, a phytochemical that is considered a carcinogen, and can also cause damage to the liver. “Chinese, Saigon, and Indonesian cinnamon can contain significant amounts of coumarin which is believed to have moderate hepatotoxic (liver toxicity) potential,” says Robinett. She adds, however, that a Japanese study of people who regularly took Kampo, a traditional herbal formula containing high levels of Cinnamomum cassia, “did not exhibit any signs of coumarin-induced liver damage.”
As always, chat with your health care provider when approaching a new ingredient for its medicinal properties, particularly before ingesting therapeutic or high doses (aka large amounts). And should you opt to apply cinnamon topically, do so with care. “Cinnamon can be very irritating due to the cannamalderhydres it contains,” says Courneene. “Due to its composition, it is never recommended to apply concentrated cinnamon oil directly to the skin—and it may increase photosensitivity when exposed to sunlight, creating a sunburn even with limited sun exposure.”
For the most part (and with some intentional thought) cinnamon is safe, simple, and easy to incorporate into your routine. Here’s how:
Different ways to eat cinnamon
If you’re anything like us, the first thing that comes to mind when the word “cinnamon” is mentioned is baked goods. Like, cinnamon rolls, pumpkin bread, apple pie, and carrot cake—just to name a few.
If that sort of sweet cinnamon consumption comes with some healthy upsides, all the better. Although, you don’t necessarily need to up your sugar consumption to enjoy the sweetness of cinnamon: Thanks to cinnamon’s naturally warm flavor, it easily brings out the innate sweetness of almost any food. For example, try stirring your coffee with a cinnamon stick to intensify the aroma, or, sprinkle ground cinnamon over chia pudding or oatmeal to enhance the grains’ floral notes. (Or, okay, simply bake more of your favorite cinnamon-focused desserts.)
Add cinnamon to savory foods
There are, of course, other ways to eat your cinnamon. In fact, cinnamon makes an incredible “secret” ingredient in non-sweet dishes, too. As Jerry Seinfeld so famously noted, “Anytime anyone says, ‘Ooh, this is so good. What’s in it?’ The answer invariably comes back: cinnamon. Cinnamon, again and again.”
Of course, the spice is often used in the beloved savory dishes of Moroccan, Indian, Mexican, and Chinese cultures—just think of a fragrant tagine, curry, mole, or five-spice stir fry.
“Cinnamon is amazing in savory dishes,” agrees Robinett, who suggests adding the warming seasoning to baked squash, meats, and roasted vegetables. Or, try adding a dash of cinnamon to tomato-based sauces, dishes, or soups. You’ll be amazed at how it adds warmth and depth without over-taking the dish—or even being outrightly noticeable.
Spice up your wellness routine with cinnamon
For non-food consumption, you also have the option of sipping cinnamon tea or taking cinnamon supplements. Alternatively, “cinnamon can be used as an essential oil, which when properly diluted, possesses antimicrobial properties that can help with issues like acne and fungal infections,” notes Singh. Remember, dilution is essential to avoid irritation, as is spot testing.
Cinnamon, a natural mood booster
The scent of cinnamon can also be used to boost your mood. When used for aromatherapy—either in incense form or a diffused essential oil—the warming, spicy scent is thought to improve feelings of well-being and ease anxiety.
Some recent studies even suggest that inhaling cinnamon might help ease depression: “Cinnamon essential oil largely contains volatile compounds, such as cinnamaldehyde and its derivatives, which are small molecules that easily penetrate the brain by crossing the blood-brain barrier (BBB) and could be involved in the regulation of the neuroendocrine system and neurotransmitters and thus affect behavioral outcomes,” one study noted, while another states that “cinnamon essential oil could have beneficial effects in improving depressive and anxiety disorders and might be used as an adjunctive therapy to conventional drugs.”
While more research is needed, it’s exciting to think that there could be a real scientific reason why the scent of cinnamon is so enticing.
