Cinnamon is a powerful natural aid not only in the kitchen but also in improving your health and mood.
The scent of cinnamon has always been an inviting and warming scent. The benefits of cinnamon are as effective as its scent. Cinnamon is a spice obtained from trees belonging to the Cinnamomum genus. Its bark contains polyphenols with protective properties along with potassium, manganese and calcium, making it a powerful source of antioxidants.
“Cinnamon has been used for centuries for its various health benefits and aromatic properties,” says Juhi Singh, CEO and Founder of The Juhi Ash Center. Cinnamon holds an important place in ancient medicinal traditions like Ayurveda, Traditional Chinese Medicine and many others. According to a scientific review, cinnamon has been used in food preparations and traditional medicine since ancient times by the Egyptians and Chinese. Cinnamon bark, on the other hand, is a preferred herbal remedy for treating colds, cardiovascular diseases, chronic digestive problems and gynecological disorders. In addition, it has been effective in treating sore throats, coughs, indigestion, abdominal cramps, intestinal spasms, nausea, gas and diarrhea.
With such an impressive therapeutic history, modern scientific studies on how cinnamon can be used against today’s most important health problems are also very promising. Read on to learn about some of the proven health benefits of cinnamon and discover how you can use this spice in a wider variety of ways beyond just desserts.
What are the Types of Cinnamon?
There are many types of cinnamon, but the most common ones include Cassia and Ceylon cinnamon . “ Cassia is the most common and generally more affordable variety, and includes Chinese, Indonesian, and Saigon cinnamon,” says Rachelle Robinett, founder of Pharmakon Supernatural. “Verum, or Ceylon cinnamon, goes through a different process and offers a sweeter, more nuanced aroma—floral, sweet, and subtly spicy.”
All varieties contain phytochemicals, Robinett says, and their flavors and benefits can be enhanced or diminished depending on how they’re grown, harvested, and processed. Still, there’s a reason why the aromatic bark is popular. “Cinnamon is an accessible, easy-to-use, and beneficial food,” Robinett says.
What are the benefits of cinnamon?
There’s a reason why cinnamon has long been used in traditional medicine. In addition to being rich in antioxidants, it contains therapeutic compounds that can help lower blood sugar, treat insulin resistance, and even protect against high blood pressure, heart disease, and neurodegenerative diseases.
“In recent years, scientific research has increasingly explored the potential health benefits of cinnamon, shedding light on its bioactive components and physiological effects,” says Dr. Nigma Talib, a naturopath based in Los Angeles and London. “Naturopathic doctors, or NDs, are continuing a tradition of using cinnamon in their holistic approach to patient care, recognizing its potential benefits for conditions such as diabetes, digestive upset, inflammation, and more.”
Benefits of Cinnamon for Skin and Nerves
Cinnamon works as an antimicrobial, which can help with acne and other skin conditions when viewed externally. One study 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, relieving gas and bloating while regulating blood glucose. “Studies show that cinnamon, when taken before or with a meal, may inhibit digestive enzymes that help digest carbohydrates, and by doing so, may slow the rise in blood sugar after a meal,” says Los Angeles-based naturopath Dr. Brendan Courneene. “This has a blood-sugar-lowering effect similar to diabetes medications, in addition to improving insulin sensitivity and glucose uptake.”
Cinnamon and Inflammation
As mentioned above, cinnamon contains antioxidants that may help block oxidative stress and reduce the risk of chronic diseases. “These antioxidants can protect the body from free radical damage and support overall health and vitality,” Talib says. Cinnamon may also improve circulation and lower cholesterol and blood pressure, which may help reduce hypertension and the risk of heart disease. Finally, the bark has antibacterial and antifungal properties. “These properties may alter the microbiome and may have some external anti-inflammatory benefits,” Courneene says.
What to Consider When Consuming Cinnamon?
Cassia cinnamon contains coumarin, a phytochemical that is considered a carcinogen and can damage the liver. “Chinese, Saigon, and Indonesian cinnamon may contain significant amounts of coumarin, which is believed to have moderate hepatotoxic (liver toxicity) potential,” Robinett says. However, he adds that a Japanese study of people who regularly took Kampo, a traditional herbal formula containing high levels of Cinnamomum cassia , “showed no evidence of coumarin-induced liver damage.”
As always, talk to your healthcare provider when approaching a new ingredient for its medicinal properties, especially before consuming therapeutic or high doses (i.e. large amounts). And if you choose to apply cinnamon topically, do so with caution. “Cinnamon can be very irritating due to the cannabinoids it contains,” Courneene says. “Due to its composition, concentrated cinnamon oil is never recommended for direct application to the skin and can increase photosensitivity when exposed to sunlight and may cause sunburn, even with limited sun exposure.”
What are the Ways to Consume Cinnamon?
When you think of cinnamon, the first thing that comes to mind might be baked goods. Cinnamon rolls, pumpkin bread, apple pie, and carrot cake, to name a few. Cinnamon’s naturally warming flavor makes it easy to bring out the natural sweetness in almost any food. For example, try mixing a cinnamon stick into your coffee to intensify the flavor, or sprinkle ground cinnamon over chia pudding or oatmeal to enhance the floral notes of cereal.
Add cinnamon to savory dishes. Of course, there are other ways to enjoy your cinnamon. In fact, cinnamon is an incredible “secret” ingredient in non-sweet dishes, too. Of course, the spice is often used in savory dishes beloved by Moroccan, Indian, Mexican, and Chinese cultures—think a fragrant tagine, curry, mole, or five-spice sauté.
“Cinnamon is great in savory dishes,” says Robinett, suggesting adding the warming spice to baked squash, meats, and roasted vegetables. Or try adding a pinch of cinnamon to tomato-based sauces, stews, or soups. You’ll be amazed at how it adds warmth and depth without overpowering the flavor or even being noticeable.
Spice Up Your Healthy Lifestyle Routine with Cinnamon
You can also consider taking cinnamon tea or cinnamon supplements. Alternatively, “cinnamon can be used as an essential oil, which has antimicrobial properties that can help with issues like acne and fungal infections when diluted properly,” says Singh. Remember, dilution and spot testing are key to avoiding irritation.
Cinnamon is a Natural Mood Booster
The scent of cinnamon can also be used to improve your mood. When used for aromatherapy—in incense form or as a diffused essential oil—the warming, spicy scent is thought to improve mood and relieve anxiety.
Some new research even suggests that inhaling cinnamon may help relieve depression: “Cinnamon essential oil contains largely volatile compounds such as cinnamaldehyde and its derivatives. These are small molecules that easily penetrate the brain across the blood-brain barrier and may play a role in the regulation of the neuroendocrine system and neurotransmitters, thus influencing behavioral outcomes,” one study notes, while another study states that “cinnamon essential oil may have beneficial effects in improving depressive and anxiety disorders and may be used as an adjunct to conventional medications.”