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Cinnamon's spicy secrets: what are the potential benefits?
Written byH&B editorial team
Reviewed byHeeral Patel
Cookies, curries, swirls and stews – is there anything cinnamon can’t do? Uncover the different types this vibrant spice has to offer and their potential benefits
Summary
1What types of cinnamon are there?
You’ll probably see two varieties in shops: Cassia and Ceylon cinnamon. But what's the difference?
2Which cinnamon is best?
Cassia cinnamon has a higher cinnamaldehyde content and therefore a stronger flavour, but you might prefer the more...
3What are the benefits of cinnamon?
As well as being a great addition to your PSL, it’s thought that cinnamon may be able to support the body in several ways...
Whether or not you’re a cinnamon fan, chances are you have some in the back of the cupboard.
But is cinnamon actually good for you? We’ll start with the bad news: your favourite latte or a pastry won’t provide you with many (if any) benefits of cinnamon.
In higher doses, though, there may be some upsides. Find out what cinnamon does, its potential benefits and whether it’s time to spice up your life...
What’s cinnamon and where does it come from?
The festive-smelling spice comes from the inside bark of the Cinnamomum tree. When the bark dries, it curls into ‘quills’ or cinnamon sticks.1
It's been a popular cooking ingredient throughout history – it’s made its way from Ancient Egyptian and Ayurvedic use to buns and wintry drinks today. You might have also heard it called dalchini, its Hindi name.
Historically, cinnamon has been famous for its potential benefits almost as much as its warming flavour. So, let’s get into it...
What types of cinnamon are there?
You’ll probably see two varieties of ground cinnamon powder in shops:
Cassia cinnamon is typically the cheaper, ‘everyday’ kind you’ll find in supermarkets.1,2
It originates from Southern China but is now grown across Southern and Eastern Asia. Because of this, it’s used a lot in Asian cooking and traditional Chinese herbs.
Cassia cinnamon is a dark reddish brown colour, and the sticks are usually thicker and rougher than Ceylon.
Known as ‘true’ cinnamon, Ceylon is milder and sweeter. It comes from Sri Lanka and is made from the bark inside the Cinnamomum zeylanicum tree.2
Ceylon sticks are a lighter tan colour, with softer layers than Cassia sticks. It’s less common and highly prized, which often makes it more expensive than its Cassia sibling.
Which type of cinnamon’s best?
It depends what you want to use it for. Cassia cinnamon has a higher cinnamaldehyde content and therefore a stronger flavour, but you might prefer the more delicate taste of Ceylon.1
Cassia’s a better option if you’re on a budget, or maybe if you’re making something purposely ‘cinnamon-y’ like cinnamon rolls, gingerbread or cinnamon syrup. On the other hand, Ceylon’s your choice for a more delicate taste (think pastries, sauces and curries) if you can splash out.
What are the benefits of cinnamon?
As well as being a great addition to your PSL, it’s thought that cinnamon can support the body in several ways...
- Cinnamon may help defend cells from damaging free radicals
Cinnamon contains important plant chemicals, including cinnamaldehyde and quercetin, that have antioxidant properties.3,4 Antioxidants help protect cells from damage from free radicals (unstable molecules that, in excess, can lead to disease). - Cinnamon may have natural anti-inflammatory properties
Inflammation is our body’s ‘warning signal’ - it’s what causes pain, swelling or redness when you’re ill or injured.5
It’s useful for fighting off infection, but it sometimes flares up when it’s not needed and attacks our own body.5 If you have an inflammatory condition, reducing inflammation may also help reduce certain symptoms associated with it.
A meta-analysis of 12 studies concluded that cinnamon supplements (ranging in doses from 1.5 to 4g) helped reduce inflammation and oxidative stress levels and increased the body’s antioxidant capacity.6
Unfortunately, a simple sprinkle in your dinner won’t work miracles... or likely do much for inflammation at all. Sorry! - Cinnamon might play a role in heart health (...maybe)
A 2017 Romanian study reported several important cardiovascular benefits of cinnamon, including reducing triglycerides – a type of fat found in blood that may raise your risk of developing coronary artery disease – and lowering total cholesterol levels.7
But that’s not to say your cinnamon bun is helping with heart health! The studies mentioned used cinnamon supplements containing much higher doses than you’d eat, plus more research is needed to confirm benefits in heart health. - Cinnamon may help freshen breath
Cinnamon’s pretty common in chewing gums and toothpaste. Do you dare? Not only does it mask the scent of your lunchtime sins (we’re looking at you, cheese and onion crisps), but it may help tackle bad breath at its source.8 - Cinnamon may play a role in blood sugar
Blood sugar is one of the most-researched areas for cinnamon.1 While there’s no definite link, there’s some evidence suggesting that cinnamon might play a role in blood sugar management. One 2006 study on pre-diabetic men and women found that a cinnamon supplement was more effective than a placebo in reducing fasting blood glucose and systolic blood pressure, and increasing lean body mass.9
Another study (involving Asian Indians with metabolic syndrome) showed a reduction in all components of the syndrome, including fasting blood glucose and waist-to-hip ratio, when comparing participants taking cinnamon supplements vs. wheat flour capsules.10
However, more research is needed to make any certain links between cinnamon and blood sugar. - Cinnamon shows potential for menopause symptoms
A recent triple-blind study published in Menopause journal discovered that cinnamon supplements effectively reduced certain menopausal symptoms, especially those related to mental health.11
59 postmenopausal women were given daily supplements of either 1g cinnamon or a placebo. After two months, the cinnamon group reported less severe menopause symptoms.11
However, the research on cinnamon and menopause symptoms is still emerging and further clinical trials are needed. - ...and cinnamon’s pretty tasty
The main benefit of cinnamon? It tastes and smells amazing.
The amounts of cinnamon we eat in our daily diets won’t really have a significant effect on our health. But whether it’s a mere sprinkle in your latte or spoonful into your cake mix, ground cinnamon has a warming and comforting taste that most love.
Check out Soph’s Plant Kitchen’s sunshine immunity dal, our golden milk recipe or Dr Rupy’s family nachos and beans.
How much cinnamon is safe to take?
Cinnamon’s generally safe, but the Food Standards Agency (FSA) recommends having no more than 0.1 milligrams per kilogram of body weight per day (if you weigh 70kg, that’s equal to 7 milligrams daily) because of its coumarin content.12 Luckily, this limit is well over the amount most people (even the highest consumers) eat.12
Avoid taking cinnamon supplements if you’re under 18, or if you’re pregnant, as larger amounts of cinnamon are considered unsafe in pregnancy.1 Speak to your GP before taking cinnamon supplements if you’re on any kind of medication as they may interact negatively.
Are there any side effects of taking cinnamon?
Possible cinnamon side effects include:7
- liver damage (if Cassia cinnamon is consumed in excess and for long periods)
- mouth sores
- low blood sugar
- throat irritation
The final say
Hold the cinnamon swirls! This talented spice has a whole host of other possible benefits.
Whether you take cinnamon in your tea, your toothpaste or the traditional way, there’s more to it than meets the eye.
And don’t underestimate the rest of your spice cupboard – colourful turmeric’s got plenty of uses too.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. National Center for Complementary and Integrative Health (NIH). Cinnamon [Internet]. NIH [reviewed 2024 Nov; cited 2025 June 6]. Available from: https://www.nccih.nih.gov/health/cinnamon
2. Official Journal of the European Union. Ceylon Cinnamon. Official Journal of the European Union [Internet]. 2020 Jun 22 [cited 2025 Jun 6]. Available from: https://eur-lex.europa.eu/legal-content/EN/TXT/PDF/?uri=OJ:JOC_2020_208_R_0008&rid=5
3. Rao PV, Gan SH. Cinnamon: A Multifaceted Medicinal Plant. Evid Based Complement Alternat Med [Internet]. 2014 Apr 10 [cited 2025 Jun 6]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4003790/
4. Bł aszczyk N, Rosiak A, Kaluż na-Czapliń ska. The Potential Role of Cinnamon in Human Health. Forests [Internet]. 2021 May 20 [cited 2025 Jun 6]; 12(5): 648. Available from: https://www.mdpi.com/1999-4907/12/5/648
5. National Library of Medicine (NIH). What is an Inflammation? [Internet]. NIH [reviewed 2025 Apr 11; cited 2025 Jun 6]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279298/
6. Zhu C et al. Impact of Cinnamon Supplementation on cardiometabolic Biomarkers of Inflammation and Oxidative Stress: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Complement Ther Med [Internet]. 2020 Sep [cited 2025 Jun 6]; 53. Available from: https://pubmed.ncbi.nlm.nih.gov/33066854/
7. Maierean SM et al. The effects of cinnamon supplementation on blood lipid concentrations: A systematic review and meta-analysis. J Clin Lipidol [Internet]. 2017 Nov-Dec [cited 2025 Jun 6]; 11(6): 1393-1406. Available from: https://pubmed.ncbi.nlm.nih.gov/28887086/
8. LeBel G et al. Effect of cinnamon (Cinnamomum verum) bark essential oil on the halitosis-associated bacterium Solobacterium moorei and in vitro cytotoxicity. Arch Oral Biol [Internet]. 2017 Nov [cited 2025 Jun 6]; 83: 97-104. Available from: https://pubmed.ncbi.nlm.nih.gov/28743086/
9. Ziegenfuss TN, Hofheins JE, Mendel RW, Landis J, Anderson RA. Effects of a water-soluble cinnamon extract on body composition and features of the metabolic syndrome in pre-diabetic men and women. J Int Soc Sports Nutr [Internet]. 2006 Dec 28 [cited 2025 Jun 6]; 3(2): 45-53. Available from: https://pubmed.ncbi.nlm.nih.gov/18500972/
10. Gupta Jain S, Puri S, Misra A, Gulati S, Mani K. Effect of oral cinnamon intervention on metabolic profile and body composition of Asian Indians with metabolic syndrome: a randomized double -blind control trial. Lipids Health Dis [Internet]. 2017 Jun 12 [cited 2025 Jun 6]; 16(1): 113. Available from: https://pubmed.ncbi.nlm.nih.gov/28606084/
11. Refaei M et al. Cinnamon potential in alleviating early postmenopause symptoms: a randomized clinical trial. Menopause [Internet]. 2024 Dec 1 [cited 2025 Jun 6]; 31(12): 1078-84. Available from: https://pubmed.ncbi.nlm.nih.gov/39579099/
12. Food Standards Agency (FSA). Survey on the consumption of cinnamon-containing foods and drinks [Internet]. FSA [reviewed 2015 Jan 15; cited 2025 Jun 6]. Available from: https://www.food.gov.uk/research/behaviour-and-perception/survey-on-the-consumption-of-cinnamon-containing-foods-and-drinks
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