10 Health Benefits of Cinnamon to Spice Up Your Wellness

Used as medicine by the Chinese and Ayurvedic people for thousands of years, the health benefits of cinnamon go far beyond just a fragrant and popular spice. In fact, according to legend, true cinnamon was more valuable than gold due to its potential benefits. But what does the research say? Let’s examine the science behind the many cinnamon health benefits.

History of Cinnamon & Scriptures

Sometimes referred to by its scientific name, Cinnamomum cassia (C. cassia), the history of cinnamon is fascinating. Not only does cinnamon appear four times in the Bible, but also, according to early reports, ancient Egyptians also used it as a perfuming agent in their embalming ceremonies over 4,000 years ago.

The Holy Bible mentions cinnamon in the following verses:

• Exodus 30:21: Cinnamon is mentioned as a holy anointing oil mixed with myrrh and sweet-smelling cane.
• Proverbs 7:17: Cinnamon is used as a perfume mixed with myrrh and aloe.
• Solomon 4:14: Cinnamon is used as a symbol of the Shulamite’s attractiveness and succulent fragrance, and are listed with spikenard, myrrh and frankincense.
• Revelations 18:13: Cinnamon is used as one of the precious commodities of the last days.

Cinnamon was a popular meat preservative in the Middle Ages, wanted not only for the upper class but also for all classes and society ranks. Understand how the types of cinnamon may vary depending on the cinnamon tree used for the harvest. According to the History Channel:

“Despite its widespread use, the origins of cinnamon was the Arab merchants’ best-kept secret until the early 16th century. To maintain their monopoly on the cinnamon trade and justify its exorbitant price, Arab traders wove colorful tales for their buyers about where and how they obtained the luxury spice. One such story, related by the 5th-century B.C. Greek historian Herodotus, said that enormous birds carried the cinnamon sticks to their nests perched high atop mountains that were insurmountable by any human. According to the story, people would leave large pieces of ox meat below these nests for the birds to collect. When the birds brought the meat into the nest, its weight would cause the nests to fall to the ground, allowing the cinnamon sticks stored within to be collected. Another tall tale reported that the cinnamon was found in deep canyons guarded by terrifying snakes, and first-century Roman philosopher Pliny the Elder proposed that cinnamon came from Ethiopia, carried on rafts with no oars or sails, powered by ‘man alone and his courage.’”

The cinnamon industry, as we currently know it, dates back to 1518, when Portuguese dealers learned of the “Ceylon” variety in Ceylon (present-day Sri Lanka). After the British conquered the region in 1784, cinnamon became more commonplace and today we normally see Ceylon and C. cassia cinnamon at our local grocery stores.

10 Health Benefits of Cinnamon

Cinnamon works impressively as an organic medicine for digestive illnesses, menstrual discomfort, and joint aches because of its elevated level of cinnamaldehyde. It is the anti-inflammatory plant compound that gives cinnamon its sweet and spicy taste and smell.

1. Balance Your Blood Sugar

There’s been a lot of research done on cinnamon’s ability to enhance insulin sensitivity (which helps lower blood sugar levels). (1) This makes it super beneficial for people with type 2 diabetes, or even prediabetes. Active compounds in cinnamon actually mimic insulin, which enhances the cellular uptake of glucose and aids in better blood sugar management. Regularly consuming cinnamon through cinnamon supplements or used heavily in your diet has been shown to reduce fasting blood glucose levels. Studies report reductions ranging from 10% to up to 29%!

But the benefits of cinnamon don’t stop there. It also helps control blood sugar spikes after meals, which is crucial for overall glycemic control. By improving insulin sensitivity, cinnamon ensures your cells respond better to insulin, (3) aiding in smoother glucose metabolism. This dual action of lowering both fasting and post-meal blood sugar levels makes cinnamon a powerful natural ally for maintaining healthy blood glucose levels. (4) Try adding cinnamon to your favorite recipes, and along with a balanced diet and active lifestyle, (5) you’ll be supporting your metabolic health in a delicious way!

2. Antioxidant Powerhouse

Cinnamon is not just a delicious spice; it’s an antioxidant powerhouse that protects your body from oxidative damage caused by free radicals. These unstable molecules can harm cells, leading to aging and chronic diseases like cancer and heart disease. Cinnamon’s rich polyphenol content, especially proanthocyanidins, gives it superior antioxidant capabilities, even surpassing many well-known superfoods. By neutralizing free radicals, cinnamon reduces oxidative stress and its harmful effects on the body.

Incorporating cinnamon into your diet can bolster your body’s defenses against oxidative damage. This can help prevent or slow the progression of chronic diseases, improve skin health, and support overall longevity. Cinnamon’s antioxidant properties also enhance its anti-inflammatory effects, providing comprehensive protection against cellular damage and inflammation. Add cinnamon to your meals or beverages to easily boost your intake of these beneficial compounds, promoting better health and vitality.

3. Strongly Anti-Inflammatory

Inflammation is a common underlying factor in many chronic health issues, including heart disease, arthritis, and metabolic disorders. Cinnamon, with its potent anti-inflammatory properties, is an excellent natural remedy to help manage and reduce inflammation in the body. (8) The spice contains bioactive compounds like cinnamaldehyde, which can inhibit inflammatory pathways and reduce the production of pro-inflammatory molecules such as cytokines. This natural action helps lower the risk of inflammation-related diseases and can provide relief from chronic inflammatory conditions.

Incorporating cinnamon into your daily diet can be a simple yet effective way to combat chronic inflammation. This can help not only in preventing various diseases but also in alleviating symptoms such as joint pain and stiffness often associated with arthritis. By making cinnamon a regular part of your meals, you can benefit from its anti-inflammatory effects and support your overall health and well-being. Whether added to your morning smoothie or sprinkled over your favorite dishes, cinnamon offers a flavorful and functional boost to your health regimen.

4. Improves Overall Heart Health

One of the health benefits of cinnamon is its ability to positively impact heart health in every way. That’s because it helps with several cardiovascular risk factors. Let’s take a look – Research has shown that cinnamon can help lower total cholesterol, LDL cholesterol (the bad cholesterol) , and triglycerides. But it also helps maintain, or even improve HDL cholesterol levels, which is the good cholesterol. These improvements are all associated with minimizing your risk of heart disease. By lowering these cholesterol levels, cinnamon helps protect against cardiovascular disease that causes heart attacks and strokes too.

The medicinal properties of cinnamon also support heart health by reducing the oxidative stress and inflammation, which can both lead to cardiovascular damage. Improving blood lipid levels and enhancing the body’s antioxidant levels, are two more ways cinnamon contributes to overall cardiovascular wellness, including lowering blood pressure. You’ll notice cinnamon used often in our allergy-friendly, anti-inflammatory recipes for this reason.

5. Antimicrobial Activity

Cinnamon’s natural antimicrobial properties make it a valuable tool in fighting infections and improving immune system health. (2) The essential oils found in cinnamon, particularly cinnamaldehyde, have potent antimicrobial effects against several varieties of bacteria, fungi, and viruses. This makes cinnamon effective in treating and preventing infections, particularly in the respiratory and digestive systems. For instance, cinnamon has been shown to inhibit the growth of harmful bacteria such as E. coli and Staphylococcus aureus, which are common causes of foodborne illnesses and other infections.

You can take advantage of the antibacterial activities of cinnamon when it comes to oral health too! It’s a great tool for combatting both bad breath and tooth decay. If you want even more concentrated antibacterial properties you’ll see why cinnamon is one of the essential oils for oral health we use often.

6. Memory and Cognitive Function

Cinnamon is showing promise as a brain-booster. Emerging research suggests that compounds in cinnamon, such as cinnamaldehyde and epicatechin, can inhibit the buildup of tau protein in the brain, which is linked to Alzheimer’s disease and other neurological disorders. These antioxidant compounds help protect neurons from oxidative stress and inflammation, reducing the risk of neurodegenerative diseases. (9) Studies also indicate that cinnamon can enhance various aspects of brain function, including memory and learning capabilities, helping you to beat brain-fog!

Regular consumption of cinnamon could support cognitive health and delay age-related cognitive decline. By enhancing brain function and providing neuroprotective effects, cinnamon offers a natural way to maintain mental sharpness and support overall brain health. Add a sprinkle of cinnamon to your morning coffee latte or healthy breakfast porridge bake to give your brain a daily boost!

7. Weight Management

Did you know there are several ways cinnamon supports a health metabolism? This makes it a boon for reaching and maintaining your ideal weight. We’ve already looked at how cinnamon helps regulate blood sugar levels, which is key to preventing excessive fat storage. But by improving insulin sensitivity and reducing blood sugar spikes (6), cinnamon can help control appetite and reduce cravings for sugary foods.

Additionally, cinnamon has been shown to slow stomach emptying, helping you feel full longer and reduce how much you eat overall.

Research suggests that regular eating cinnamon or taking it as a dietary supplement can lead to reductions in belly fat and overall body weight. This makes it a valuable addition to any weight loss strategy. But of course you’ll want to eat healthy recipes, and start an exercise routine as well.

8. Digestive System Health

There’s a reason that cinnamon has been used traditionally to relieve stomach discomfort and improve overall digestive health. Its carminative properties help reduce bloating, gas, and other symptoms of indigestion. Cinnamon stimulates the digestive tract, enhancing the breakdown of food and absorption of nutrients. These natural digestive enzymes create a more balanced system for overall health and shouldn’t be overlooked if gut health is a concern for you. And of course we already covered the antibacterial benefits of cinnamon for food-borne pathogens and bacteria.

9. Oral Health

Cinnamon’s antimicrobial properties extend to oral health, where it can help fight bacteria that cause bad breath and tooth decay. The essential oils in cinnamon, particularly cinnamaldehyde, inhibit the growth of this bacteria which is why we recommend it in our oral health DIYs such as our homemade tooth polish. You can also add it to a homemade mouthwash.

10. Potential Cancer-Fighting Properties

Some research indicates that cinnamon may have anti-cancer effects. Its anti-inflammatory and antioxidant properties help neutralize free radicals, potentially protecting cells from damage that can lead to cancer. Studies suggest that cinnamon extracts can inhibit the growth of cancer cells and induce apoptosis (cell death) in some kinds of cancer. As always, more research is needed, but it’s encouraging to see the benefits of consuming healthy herbs and spices proven.

These health benefits of cinnamon make it an obvious addition to your kitchen pantry, but there are safety considerations to keep in mind.

Are There Cinnamon Side Effects?

While most people receive significant benefits when they introduce cinnamon into their daily health regimen, some sources advice against it. Several accounts claim that cinnamon puts women who are pregnant at risks of early labor.

Also, coumarin-rich varieties (such as cassia cinnamon) can damage the liver, act as a blood thinner, and can cause an increase in heart rate. (7)

Like many powerful natural healing medicines, they have a strong effect on the body for wellness, but sometimes too much can have an undesired side effect. If you have doubts, work with your trusted healthcare provider when trying to improve your health and embrace the abundant life.