Cinnamon

Last Updated: November 20, 2024

Cinnamon is a spice derived from the bark of trees in the Cinnamomum genus. Molecules found in cinnamon have antioxidant, antimicrobial, and anti-inflammatory properties. Supplementation with cinnamon might improve blood glucose, blood lipids, blood pressure, and some biomarkers of inflammation. However, cinnamon can have adverse effects when taken in large amounts.

Cinnamon is most often used for

What is cinnamon?

Cinnamon is a spice derived from the bark of trees in the Cinnamomum genus, particularly Cinnamomum zeylanicum (also known as Cinnamomum verum, “Ceylon cinnamon”, or “true cinnamon”) and Cinnamomum cassia (also called “Chinese cinnamon”).[17][18][19] The bark is typically ground into a powder or used in its stick form. Cinnamon is used for several culinary purposes and is added to several foods, including breakfast cereals, snack foods, breads, cakes, and drinks including tea, coffee, and hot chocolate.[17][18]

Cinnamon contains several bioactive compounds, including cinnamaldehyde, cinnamic acid, eugenol, and polyphenols.[17][18][19][20] Some of these compounds are claimed to have antioxidant, anti-inflammatory, antimicrobial, and antidiabetic properties.[17][18][21][19][20] Consequently, cinnamon is used in traditional medicine to treat a range of conditions, and, due to its widespread health claims, some people choose to take cinnamon as a dietary supplement.[17][18][20]

What are cinnamon’s main benefits?

Cinnamon is claimed to treat several conditions, including diabetes and cardiovascular disease, respiratory and digestive disorders, and neurodegenerative conditions like Parkinson’s disease and Alzheimer’s disease.[17][18][19][20] Some in vitro and animal studies have yielded promising results, but clinical evidence is lacking for many of these conditions.

In humans, some meta-analyses of randomized controlled trials have shown that cinnamon can improve glycemic control (reduced blood glucose and HbA1c),[1][2][3][4][5] blood lipids (decreased triglycerides, LDL, total cholesterol),[6][7][8][9][10][11] and blood pressure.[12][13][14] Supplementation with cinnamon might also improve some biomarkers of inflammation and oxidative stress, including reduced plasma concentrations of interleukin 6 and C-reactive protein.[15][16][6] Therefore, cinnamon might be useful for the treatment of diabetes and cardiovascular disease. However, many clinical studies have a moderate to high risk of bias,[22][23][4][2][6][8][15] and many of the meta-analyses cited here find large variability (substantial heterogeneity) in the size of the effect between studies. Furthermore, large observational studies show that LDL, HDL, and HbA1c are not different between people who regularly consume cinnamon versus people who do not.[22] Consequently, more well-controlled randomized clinical trials are needed to definitively establish cinnamon's health benefits in humans.

What are cinnamon’s main drawbacks?

The main drawback is that the current evidence underpinning the clinical benefits of cinnamon is derived from studies with small sample sizes and low methodological quality (many studies lack a control group, do not blind the participants or investigators from the treatment, and are funded or authored by manufacturers of cinnamon-containing products).[22][23][4][2][6][8][15] Consequently, large high-quality clinical trials are needed to make firm conclusions about cinnamon's health benefits in humans.

A further drawback is that several studies investigating the effect of cinnamon supplements on blood glucose, lipids, and blood pressure (see What are cinnamon’s main benefits?) do not report the participants’ dietary habits (daily energy intake) or physical activity levels (daily energy expenditure). This is problematic, because several such studies also report weight loss in the cinnamon treatment groups, which could be interpreted to mean that cinnamon causes weight loss.[24][25][26][27] However, without information about daily energy intake/expenditure, the direct effects of cinnamon supplementation on changes in body weight are unclear. Furthermore, because weight loss independently improves blood glucose, lipids, and blood pressure, this further complicates the interpretation of cinnamon’s direct effect on such variables and underlines the urgent need for well-controlled clinical trials in this field.

Cinnamon also has some safety concerns. Firstly, ingesting large amounts of cinnamon can cause gastrointestinal issues (diarrhea, nausea, and vomiting).[28][29] Secondly, cinnamon contains coumarin,[30][31][32][33] which can cause liver damage and interfere with blood clotting if ingested in sufficient amounts.[34][29][35] For this reason, cinnamon might interact negatively with blood-thinning medications and hepatotoxic drugs and be harmful to people with liver conditions. However, these potential interactions have not been well studied. Because cinnamon can also lower blood glucose and blood pressure (see What are cinnamon’s main benefits?), it is possible that cinnamon could interact with glucose-lowering and blood-pressure-lowering drugs; however, such interactions have not been investigated.

Despite the above-described concerns, adverse reactions caused by ingesting cinnamon are rare and generally mild,[23][28][29][36] and cinnamon is considered to be safe for consumption at the levels typically consumed.[34][29][37]

How does cinnamon work?

Bioactive molecules found in cinnamon affect various physiological processes.[17][18] For example, cinnamon extracts have been shown to have antimicrobial properties that inhibit bacterial and fungal growth and antioxidant properties that neutralize free radicals to help lower oxidative stress.[17][18][21] Other in vitro studies have shown that cinnamon extracts and cinnamaldehyde can reduce inflammation by blocking NF-kB activity, reducing cyclooxygenase-2 (COX-2) enzyme activity, blunting nitric oxide (NO) production, and lowering the concentration of proinflammatory cytokines like interleukin 6 (IL-6).[17][18] These beneficial effects on inflammation might explain how cinnamon supplementation can lower blood glucose, blood pressure, and blood lipids, because conditions in which these variables are elevated are associated with low-grade chronic inflammation. Furthermore, cinnamon’s blood-glucose-lowering capacity might be caused by polyphenols that increase glucose uptake into cells by mimicking the function of insulin.[17][38][39] However, the precise mechanisms by which cinnamon ingestion may improve certain outcomes are not fully understood and require further exploration.

What are other names for Cinnamon?
Note that Cinnamon is also known as:
  • Cinnamomum zeylanicum
  • Cinnamomum verum
  • Ceylon (True) cinnamon
  • Cinnamomum cassia
  • Chinese cinnamon
  • Cassia cinnamon
Dosage information

Formulations:

Powder, stick, and tablets.

Range of dosages studied:

0.1 to 14 grams per day (g/day).

Effective Dosages:

Glycemic control (including blood glucose and HbA1c)

Adults: Due to a lack of dose-response studies and variable findings from meta-regression studies, the precise effective dosage for improving glycemic control is uncertain, but it might be approximately 2 to 4 grams/day.[1][2][3][4][5]

Special considerations: It is unclear whether cinnamon should be taken with food or not, because the efficacy of cinnamon on glycemic control has not been thoroughly examined in the presence vs. the absence of food.

Blood lipids (including triglycerides, LDL, and total cholesterol)

Adults: Due to a lack of dose-response studies and variable findings from meta-regression studies, the precise effective dosage for improving blood pressure is uncertain, but it might be approximately 1 to 6 grams/day.[6][7][8][9][10][11]

Special considerations: It is unclear whether cinnamon should be taken with food or not, because the efficacy of cinnamon on blood lipids has not been thoroughly examined in the presence vs. the absence of food.

Blood pressure

Adults: Due to a lack of dose-response studies and variable findings from meta-regression studies, the precise effective dosage for improving blood pressure is uncertain, but it might be less than or equal to 2 grams/day.[12][13][14]

Special considerations: It is unclear whether cinnamon should be taken with food or not, because the efficacy of cinnamon on blood pressure has not been thoroughly examined in the presence vs. the absence of food.

Inflammation and oxidative stress

Adults: Due to a lack of dose-response studies and variable findings from meta-regression studies, the precise effective dosage for improving blood pressure is uncertain, but it might be approximately 1 to 3 grams/day.[15][16][6]

Special considerations: It is unclear whether cinnamon should be taken with food or not, because the efficacy of cinnamon on blood pressure has not been thoroughly examined in the presence vs. the absence of food.

Other Considerations:

Because of its coumarin content, cinnamon has the potential to interact negatively with blood-thinning medications and hepatotoxic drugs. See What are cinnamon’s main drawbacks? for further details.

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Update History
2024-11-20 00:30:04

All new FAQs were added to this page.

major

Standard FAQs were added to this page, including:

What is cinnamon?

What are cinnamon’s main benefits?

What are cinnamon’s main drawbacks?

How does cinnamon work?

The following additional FAQs were added: Does cinnamon improve cognitive function?

We added 13 new meta-analyses to the Examine database. These additions caused the following changes:

“Fasting glucose” has been changed from “No effect” to “small decrease”.

“HbA1c” has been changed from “No effect” to “small decrease”.

“Insulin resistance” has been changed from “No effect” to “small decrease”.

“Triglycerides” has been changed from “No effect” to “small decrease”.

“Total cholesterol” has been changed from “No effect” to “small decrease”

“Low-density lipoprotein (LDL)” has been changed from “No effect” to “small decrease”.

“High-density lipoprotein (HDL)” has been changed from “No effect” to “small increase”.

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Research Breakdown

🚧 Under Renovation 🚧

The information in this section is slated for renovation — it will soon be transformed into a more usable (and readable!) form in the coming months. As such, the text in this section may be out of date and not up to Examine’s current standards for writing style.

References
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Examine Database References
  1. Blood glucose - de Moura SL, Gomes BGR, Guilarducci MJ, Coelho OGL, Guimarães NS, Gomes JMGEffects of cinnamon supplementation on metabolic biomarkers in individuals with type 2 diabetes: a systematic review and meta-analysis.Nutr Rev.(2024 Jun 25)
  2. Blood glucose - Zhou Q, Lei X, Fu S, Li Z, Chen Y, Long C, Li S, Chen QEfficacy of cinnamon supplementation on glycolipid metabolism in T2DM diabetes: A meta-analysis and systematic review.Front Physiol.(2022)
  3. Blood glucose - Leach MJ, Kumar SCinnamon for diabetes mellitus.Cochrane Database Syst Rev.(2012 Sep 12)
  4. Blood glucose - Moridpour AH, Kavyani Z, Khosravi S, Farmani E, Daneshvar M, Musazadeh V, Faghfouri AHThe effect of cinnamon supplementation on glycemic control in patients with type 2 diabetes mellitus: An updated systematic review and dose-response meta-analysis of randomized controlled trials.Phytother Res.(2024-Jan)
  5. Total cholesterol - Jamali N, Kazemi A, Saffari-Chaleshtori J, Samare-Najaf M, Mohammadi V, Clark CCTThe effect of cinnamon supplementation on lipid profiles in patients with type 2 diabetes: A systematic review and meta-analysis of clinical trials.Complement Ther Med.(2020 Dec)
  6. Total cholesterol - Maierean SM, Serban MC, Sahebkar A, Ursoniu S, Serban A, Penson P, Banach M, Lipid and Blood Pressure Meta-analysis Collaboration (LBPMC) GroupThe effects of cinnamon supplementation on blood lipid concentrations: A systematic review and meta-analysis.J Clin Lipidol.(2017 Nov-Dec)
  7. Total cholesterol - Fateh HL, Amin SMEffects of Cinnamon Supplementation on Lipid Profile: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Clin Nutr Res.(2024-Jan)
  8. Low-density lipoprotein (LDL) - Krittanawong C, Isath A, Scott CZ, Wang Z, Kaplin S, Jneid H, Lavie CJ, Virani SSAssociation Between Cinnamon Consumption and Risk of Cardiovascular Health: A Systematic Review and Meta-Analysis.Am J Med.(2022 Jan)
  9. Low-density lipoprotein (LDL) - Sarmadi B, Musazadeh V, Dehghan P, Karimi EThe effect of cinnamon consumption on lipid profile, oxidative stress, and inflammation biomarkers in adults: An umbrella meta-analysis of randomized controlled trials.Nutr Metab Cardiovasc Dis.(2023 Oct)
  10. C-Reactive Protein (CRP) - Zhu C, Yan H, Zheng Y, Santos HO, Macit MS, Zhao KImpact of Cinnamon Supplementation on cardiometabolic Biomarkers of Inflammation and Oxidative Stress: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Complement Ther Med.(2020 Sep)
  11. C-Reactive Protein (CRP) - Natalia Vallianou, Catherine Tsang, Mohsen Taghizadeh, Amirhossein Davoodvandi, Sadegh JafarnejadEffect of cinnamon (Cinnamomum Zeylanicum) supplementation on serum C-reactive protein concentrations: A meta-analysis and systematic reviewComplement Ther Med.(2019 Feb)
  12. Blood Pressure - Ghavami A, Haghighian HK, Roshanravan N, Ziaei R, Ghaedi E, Moravejolahkami AR, Askari GWhat is the Impact of Cinnamon Supplementation on Blood Pressure? A Systematic Review and Meta-Analysis.Endocr Metab Immune Disord Drug Targets.(2021)
  13. Blood Pressure - Hadi A, Campbell MS, Hassani B, Pourmasoumi M, Salehi-Sahlabadi A, Hosseini SAThe effect of cinnamon supplementation on blood pressure in adults: A systematic review and meta-analysis of randomized controlled trials.Clin Nutr ESPEN.(2020 Apr)
  14. Blood Pressure - Mousavi SM, Karimi E, Hajishafiee M, Milajerdi A, Amini MR, Esmaillzadeh AAnti-hypertensive effects of cinnamon supplementation in adults: A systematic review and dose-response Meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr.(2020)
  15. Insulin Resistance - Heshmati J, Sepidarkish M, Morvaridzadeh M, Farsi F, Tripathi N, Razavi M, Rezaeinejad MThe effect of cinnamon supplementation on glycemic control in women with polycystic ovary syndrome: A systematic review and meta-analysis.J Food Biochem.(2021 Jan)