5 Possible Health Benefits of Cinnamon, According to Science

Adding cinnamon to your food is a tasty way to boost flavor. But can it also come with health benefits? 

For centuries, people have used cinnamon in traditional medicine to treat common health problems. But what does modern science say about cinnamon’s effects? Let’s take a look at the evidence behind the possible health benefits of cinnamon.

Health benefits of cinnamon

Cinnamon is a spice that comes from the bark of Cinnamomum trees. It contains natural compounds — like cinnamaldehyde — that may improve your health. Here’s what the evidence shows about its possible benefits.

1. Supports blood sugar management

Cinnamon may help the body respond better to insulin. This can be particularly useful for people with prediabetes or Type 2 diabetes. 

Researchers have found that taking cinnamon supplements may lower fasting blood sugar levels and hemoglobin A1C, a marker of longer-term blood sugar control. 

One study looked at people with prediabetes. Participants who took cinnamon supplements for 12 weeks had better blood sugar levels during fasting and after meals. More studies are needed to know if cinnamon can help prevent people with prediabetes from developing diabetes. 

To be clear: Cinnamon shouldn’t be used in place of medicine or other treatments. But it may help when added to a treatment plan. 

2. May improve heart health

The research on cinnamon and heart health is mixed. But, overall, it suggests that cinnamon may improve risk factors for heart disease. Here’s what we know so far.

There’s research showing that the compounds in cinnamon may support heart health. They do this by improving blood pressure and cholesterol levels in some people.

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Lab and animal studies have found that cinnamon may also help with atherosclerosis (fatty deposits in the arteries). 

But human studies are lacking. Two trials involving people with Type 2 diabetes didn’t find that cinnamon helped with inflammation or plaque in the arteries.

Researchers are still figuring out important details. For example, we still don’t know what type of cinnamon works best, how much to take, and how long to take it. More high-quality studies are needed before we can say for sure whether cinnamon can help prevent or treat heart disease. 

3. Might boost brain health

Lab and animal studies suggest that cinnamon may improve memory and learning. But these studies used a wide range of dosages, and most are higher than the recommended amount for humans.

Animal research also suggests that cinnamon may protect against brain conditions like Alzheimer's and Parkinson’s diseases. 

There are no studies to suggest that cinnamon can prevent or treat brain conditions in humans. So more research is needed.

4. May lower inflammation and risk of infection

Cinnamon is rich in anti-inflammatory and antioxidant compounds. Both of these can help with a range of health conditions. This may be why people have long used cinnamon in traditional medicine to treat colds and other minor illnesses. 

In one small study, people with rheumatoid arthritis took 2 g of cinnamon per day, in addition to their regular medication. They experienced fewer swollen joints after 8 weeks.

Lab studies suggest cinnamon has antimicrobial properties (meaning it kills germs). For this reason, cinnamon may help treat bad breath, among other things. And there’s some evidence that cinnamon may also help prevent certain bacterial infections. 

5. Treats hay fever

Cinnamon may help reduce symptoms of allergic rhinitis (hay fever). 

In one study, people who used a nasal spray containing cinnamon bark extract twice a day for 7 days had fewer symptoms of nasal congestion and eye tearing. Another study found that cinnamon nasal spray was effective for treating hay fever, with no side effects. 

Other possible benefits of cinnamon

While more studies are needed, scientists are exploring whether cinnamon may:

• Slow the growth of certain cancer cells

• Help with migraine symptoms

• Repel mosquitoes

How to use cinnamon

You can add cinnamon to your routine in a few simple ways:

• Ground cinnamon: Sprinkle it into oatmeal, yogurt, baked goods, or your morning coffee. You can also use cinnamon to help flavor savory dishes. 

• Cinnamon sticks: Add a stick or two to soups, stews, teas, or mulled drinks. A single stick adds a lot of flavor.

• Cinnamon tea: You can buy cinnamon tea or make your own by steeping cinnamon sticks in hot water. This can be a refreshing way to start your day or a soothing way to end it. 

• Cinnamon supplements: Available in capsules or powders, these offer a more concentrated dose. Just be sure to talk to your primary care provider before starting a supplement, especially if you have health conditions or take medications.

Types of cinnamon 

Not all cinnamon is the same. There are two main types:

• Ceylon cinnamon: Often called “true” cinnamon, this type mostly comes from Sri Lanka. It has a milder, sweeter flavor.

• Cassia cinnamon: This is the more common type sold in North America. It’s stronger in flavor and less expensive. But it also contains a compound called coumarin, which can be harmful in large amounts (more on this below).

How much cinnamon should you take? 

There are no official recommendations to take cinnamon as a treatment for any condition. But if you decide to take cinnamon, aim for a daily dose of about ½ to 1 tsp. If you’re using a cinnamon supplement, doses of 1 mg to 6 mg per day are generally considered safe. 

Keep in mind that your ideal dose may vary based on factors like your weight. People with a smaller body size may need less, while people with a larger body size may need more. It’s a good idea to ask a healthcare professional to help determine the right dose for you. 

Are there any downsides to cinnamon?

For most people, small amounts of cinnamon are safe to eat. Most people have no side effects. Still, it’s important to keep the following points in mind:

• Too much cassia cinnamon can be harmful. Both Ceylon and cassia cinnamon contain coumarin. But cassia contains higher amounts of it. In high doses, coumarin can damage your liver. So, if you’re using cassia cinnamon, don’t take more than a teaspoon a day.

• Cinnamon may interact with medications. Cinnamon can interact with blood thinners like warfarin, so talk to a healthcare professional if you’re taking any medications.

• Some cinnamon products may contain lead. Some brands of ground cinnamon have been recalled because of potentially harmful levels of lead. The FDA recommends checking your home for any of these recalled brands.

• Avoid the “cinnamon challenge.” A dangerous social media challenge involves ingesting a tablespoon of cinnamon powder. Inhaling large amounts of cinnamon powder can damage your lungs and lead to serious health problems. 

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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