Cinnamon is a common spice in the U.S., but it has a rich role in global history and culture.
It comes from the bark of cinnamon trees, which are small evergreens found in Sri Lanka and much of Southeast Asia. The bark is scraped off the tree, and the peel forms a curl called a quill. After drying, the bark can be ground or used as a cinnamon stick.
Cinnamon adds sweetness and warmth to a wide variety of foods. It’s an important spice for curry, drinks, baked goods, and candy. It also has been used for hundreds of years in traditional medicine in China, India, and Iran. In addition, Ceylon cinnamon offers some impressive health benefits.
Ceylon cinnamon vs. cassia cinnamon
There are actually two types of cinnamon commonly available: Ceylon cinnamon (also known as Cinnamomum verum and true cinnamon) and cassia cinnamon (also known as Cinnamomum cassia and Chinese cinnamon). Both types are just sold as "cinnamon" in the U.S., but Ceylon cinnamon is considered more delicate and less pungent than cassia cinnamon. They both contain the same active ingredients and flavor but have different potencies.
Ceylon Cinnamon Benefits
The vitamins, minerals, and antioxidants in Ceylon cinnamon provide significant health benefits. For example, cinnamon is full of beta-carotene, which is part of the reason for its rich brown color. The carotene family of pigments acts as important provitamins since they can be converted into vitamin A. This vitamin is an important part of keeping your eyes healthy.
We’re still learning about how cinnamon affects health. Some studies disagree, and others are hard to compare because they use different parts of the cinnamon plant (not just the bark we usually enjoy). Nonetheless, cinnamon seems to be a promising part of a healthy diet, though it should never replace medical treatment.
Some potential health benefits of Ceylon cinnamon include:
May lessen inflammation
Ceylon cinnamon's active ingredient, cinnamaldehyde, may have anti-inflammatory properties. Cinnamaldehyde has been shown to reduce the inflammatory response in the body, leading to fewer negative symptoms. Inflammation is linked to chronic conditions like heart disease, diabetes, and arthritis. Ceylon cinnamon may be able to reduce symptoms of these conditions.
May reduce cholesterol levels
Early studies done with cinnamon have shown that it can help reduce your cholesterol. "Bad" LDL cholesterol is linked to problems like heart disease, as are high cholesterol levels overall. Cinnamon appears to help lower LDL and overall cholesterol levels without affecting "good" HDL cholesterol significantly.
Might improve insulin response
Cinnamon also seems to have benefits for people with insulin resistance or diabetes. Studies show that regularly consuming cinnamon can help your body's natural response to insulin. This can help your body moderate its blood sugar levels better and reduce your risk of hypo- or hyperglycemia incidents.
May help fight cancer
Scientists are studying whether cinnamon might help fight cancer. Cinnamon extract calms down inflammation, possibly lowering cancer risk. Some research suggests that it may stop cancer cells from growing and spreading. It also might cause cancer cells to die. But more research is needed to be sure.
May help control blood pressure
Some studies have found that cinnamon can lower blood pressure. For example, one study found that after men with hypertension were advised to eat cinnamon, their blood pressure dropped. A review of several studies found that cinnamon was most helpful for younger people (less than 50 years old) and when eaten in moderation (less than 2 grams).
Might relieve gut discomfort
It’s possible that cinnamon could help relieve digestive symptoms caused by stress, inflammatory bowel disease (IBD), and colitis. It calms down inflammation, which can lead to IBD and other disorders. Cinnamon extract also brings down levels of serotonin, which plays a role in IBD, in the gut. But more research is needed to be sure.
May help to prevent Alzheimer’s disease
Cinnamon has antioxidant and anti-inflammatory effects in the brain, possibly helping to prevent Alzheimer’s. It may interfere with the development of amyloid beta plaques and tau tangles (abnormal clusters of proteins in the brain), which play a big role in Alzheimer’s disease.
It may help in another way, too. Alzheimer’s disease is sometimes known as type 3 diabetes. This is because continued glucose imbalance can damage brain cells, leading to issues with mental skills. Cinnamon may be able to help regulate levels of glucose, potentially protecting the brain.
Ceylon Cinnamon Nutrition Facts
Cinnamon is full of antioxidants, which help your body handle free radicals and can lower your risk of health conditions like cancer, heart disease, and diabetes.
Cinnamon is also rich in the mineral manganese. This mineral helps your body manage the enzymes that produce hormones and help repair your bones. Manganese also works as an antioxidant as part of the enzyme manganese superoxide dismutase, protecting your body from free radicals.
Cinnamon is also an excellent source of:
Nutrients per serving
A one-teaspoon serving of cinnamon contains:
- Calories: 6
- Protein: Less than 1 gram
- Fat: Less than 1 gram
- Carbohydrates: 2 grams
- Fiber: 1 gram
- Sugar: Less than 1 gram
Ceylon Cinnamon Supplements
Although promising, cinnamon hasn’t been proven to treat any health condition. Talk to your doctor about the latest research to best know how to manage your specific health concerns.
If you want to take cinnamon supplements, keep in mind that companies don’t have to prove the supplements are safe or effective. Some herbal supplements may even contain heavy metals like lead. Talk to your doctor about which supplements they recommend and which brands they trust. For example, they may recommend Ceylon cinnamon over cassia cinnamon, which can contain high amounts of coumarin, a chemical that can damage the liver. Your doctor also can help you find a safe dose.
Cinnamon also may cause some medications, like those used to treat cancer, to not work as well as they should. Talk to your doctor about all your medications and herbal supplements. They can help you make sure that none interact.
If you’re pregnant, don’t take cinnamon supplements. It’s OK to enjoy some cinnamon in food, but too much can be dangerous. It’s not clear whether it’s safe to take cinnamon supplements while breastfeeding.
Side Effects of Cinnamon
Cinnamon is generally considered safe when eaten in moderation. But having too much or using it for too long can lead to side effects like stomach problems and allergic reactions. It can also cause a rash if you get it on your skin.
Potential side effects of cinnamon include:
- Stomachache
- Nausea
- Constipation
- Heartburn
- Headache
- Hives
- Allergic reactions (for example, coughing, a fever, a headache, or a sore throat)
In addition, all types of cinnamon contain a compound known as coumarin, which is known to be harmful to your liver in large amounts. Some types of cassia cinnamon are high in coumarin, but Ceylon cinnamon has much less. If you are concerned about coumarin, Ceylon cinnamon is a safer option for your spice rack.
Some cinnamon products, including ground cinnamon, may contain high levels of lead. Too much lead can be especially harmful for young children.
When you’re pregnant, it’s safe to eat regular amounts of cinnamon used in food. But avoid supplements, which contain too much cinnamon for pregnant people to use safely.
How to Use Ceylon Cinnamon
Ceylon cinnamon is a dried spice, so it can be found in your local grocery store's spice aisle all year long. If you want to be sure that you are getting Ceylon cinnamon and not cassia cinnamon, you may need to visit a specialty spice shop, since generally, people don't tend to draw the distinction between these spices in the U.S.
Ceylon cinnamon can be used in both stick and ground form. Cinnamon is equally potent in either form, and ground cinnamon is much easier to add to most dishes. Keeping your cinnamon in an airtight container can help keep it from losing its flavor.
If you’re looking to get an intense cinnamon experience, you can make cinnamon tea. Grind a tablespoon of Ceylon cinnamon and steep the powder in boiling water for three or four minutes. Strain the spice out, and you’ll be left with a sweet, spicy tea that’s just right for fall.
Ceylon cinnamon is a soothing, healthy addition to your diet. Here are some ways to use this warm spice:
- Add Ceylon cinnamon to chai lattes.
- Make cinnamon rolls.
- Add ground Ceylon cinnamon to pumpkin pie.
- Include cinnamon in curry for depth of flavor.
- Make mulled cider and stir it with a cinnamon stick.
- Use Ceylon cinnamon in rubs to season meats.
- Sprinkle cinnamon into hot chocolate.
Takeaways
Cinnamon is a warm, sweet spice that can be used in a number of cozy recipes. It also is loaded with antioxidants and might have several health benefits. But too much can cause problems like a stomachache and allergic reactions. Be careful about cinnamon supplements, which can have dangerously high amounts of cinnamon for pregnant people or people with a sensitive liver.
Ceylon Cinnamon FAQs
Is Ceylon cinnamon better than cassia cinnamon?
Ceylon cinnamon has less coumarin, a chemical that can damage the liver, than cassia cinnamon.
What are the benefits of taking Ceylon cinnamon?
Ceylon cinnamon may help reduce inflammation, manage blood sugar levels, keep blood pressure under control, and more. But more research is needed to be sure of these benefits.
Is it OK to eat Ceylon cinnamon every day?
It’s generally safe to eat the amount of cinnamon usually used to flavor foods.
Who should not use Ceylon cinnamon?
Pregnant people can enjoy cinnamon in moderation as part of their diet but should avoid cinnamon supplements.
