Simple overview:
Cinnamon is a spice made from the inner bark of trees of the genus Cinnamomum. It is a popular flavoring agent in a variety of foods, including desserts, curries, and coffee. Cinnamon is also used in traditional medicine for a variety of health conditions.
There are two main types of cinnamon: Cinnamomum verum, also known as “true cinnamon”, and Cinnamomum cassia, also known as “cassia cinnamon”. True cinnamon is native to Sri Lanka, while cassia cinnamon is native to China and Vietnam. True cinnamon is thinner and has a milder flavor than cassia cinnamon. Cassia cinnamon is more common and is often used in commercial products.
Cinnamon is a good source of antioxidants, which can help protect cells from damage. Cinnamon also contains compounds that help lower blood sugar levels and reduce inflammation.
Why this is important:
Here are some other health benefits of cinnamon:
- Can help lower blood sugar: Cinnamon has been shown to help lower blood sugar levels in people with type 2 diabetes. A review of 18 studies found that cinnamon supplementation reduced fasting blood sugar levels by an average of 18 mg/dL.
- Can help lower cholesterol: A review of 13 studies found that cinnamon supplementation reduced total cholesterol levels by an average of 12 mg/dL and LDL (bad) cholesterol levels by an average of 10 mg/dL.
- Protects against heart disease: Cinnamon has antioxidant and anti-inflammatory properties that help protect against heart disease. A study in people with type 2 diabetes found that cinnamon supplementation reduced the risk of heart disease by 30%.
- Helps reduce inflammation: Cinnamon has anti-inflammatory properties that help reduce inflammation throughout the body. This helps with a variety of health conditions, such as arthritis, asthma, and cancer.
- Helps boost brain function: Cinnamon contains compounds that help improve brain function and memory. A study in older adults found that cinnamon supplementation improved memory and cognitive function.
- Helps fight infection: Cinnamon has antimicrobial properties that help fight infection.
- Helps improve digestion: Cinnamon can help improve digestion and reduce bloating. A study in people with irritable bowel syndrome found that cinnamon supplementation reduced symptoms such as bloating, diarrhea, and abdominal pain.
Basic details:
The following is a keyword summary of the benefits of cinnamon:
Protective:
- antiviral
- antibiotic
- anticancer
- antifungal
- antiobesity
- antioxidant
- antidiabetic
- antibacterial
- lipid-lowering
- antimicrobial
- anti-inflammatory
- prevents periodontal disease
Enhances:
- healthy aging
- prebiotic properties
- helps with depression
- enhances testosterone
- helps lower cholesterol
- helps maintain GI health
Improves:
- anti-gastric ulcer effects
- cardiovascular-disease-lowering
- beneficial effect on glycaemic control
- relieve pain and other complications of migraine
- neuroprotective and helps relieve stress and anxiety
Into the details:
The science behind these benefits:
The following excerpts have been compiled from studies and research papers found on the website https://pubmed.ncbi.nlm.nih.gov/ . PubMed® comprises more than 35 million citations for biomedical literature from MEDLINE, life science journals, and online books. PubMed® in a website of the National Center for Biotechnology Center, of the National Library of Medicine, of the U.S. Department of Health and Human Services (HHS), of the United States Government.
There are over 3,626 trials, analyses, and scientific reviews of “Cinnamon” found on PubMed. Here are a few:
“Cinnamon: a multifaceted medicinal plant”
PMID: 24817901 2014 Apr 10
Abstract: “In addition to being an antioxidant, anti-inflammatory, antidiabetic, antimicrobial, anticancer, lipid-lowering, and cardiovascular-disease-lowering compound, cinnamon has also been reported to have activities against neurological disorders, such as Parkinson’s and Alzheimer’s diseases.”
“Medicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum): a systematic review”
PMID: 24148965 2013 Oct 22
Abstract: “The beneficial health effects of CZ identified were; a) anti-microbial and anti-parasitic activity, b) lowering of blood glucose, blood pressure and serum cholesterol, c) anti-oxidant and free-radical scavenging properties, d) inhibition of tau aggregation and filament formation (hallmarks of Alzheimer’s disease), e) inhibitory effects on osteoclastogenesis, f) anti-secretagogue and anti-gastric ulcer effects, g) anti-nociceptive and anti-inflammatory activity, h) wound healing properties and i) hepato-protective effects. The studies reported minimal toxic and adverse effects.”
“Cinnamon and its possible impact on COVID-19: The viewpoint of traditional and conventional medicine”
PMID: 34563952 2021 Sep 21
Abstract: “Cinnamomum verum J.Presl (Syn. Cinnamomum zeylanicum Blume), a popular universal spice belonging to the Lauraceae family, is commonly known as true Cinnamon, Ceylon cinnamon, and Darchini. Cinnamaldehyde, linalool, β-caryophyllene, and eugenol are the main components of Cinnamon and its essential oil. In addition, Methyl cinnamate, Cinnamyl acetate, and procyanidin-A are other important ingredients of Cinnamon [16].
Cinnamon is a valuable potent medicinal plant with several pharmacological activities including anti-inflammatory [17], antioxidant, and anti-proliferative [18], antibacterial [18], [19], antifungal [20], [21], antiviral [22], antidote [23], anti-hyperglycemia and anti-hyperlipidemic [24], antihypertensive [25], and Anti-Atherosclerotic [26] effects.”
“Anti-cancer effects of cinnamon: Insights into its apoptosis effects”
PMID: 31195168 2019 Jun 1
Abstract: “Cinnamon is a natural component showing a wide range of pharmacological functions including anti-oxidant, anti-microbial and anti-cancer activities. Impaired apoptosis plays critical roles in the initiation and progression of cancer.
Increasing evidence indicates that cinnamon, as a therapeutic agent, has anti-cancer effects via affecting numerous apoptosis-related pathways in cancer cells.“
“Efficacy of cinnamon supplementation on glycolipid metabolism in T2DM diabetes: A meta-analysis and systematic review”
PMID: 36505061 2022 Nov 24
Abstract: “These findings imply that cinnamon has a significant influence on lipid and glucose metabolism regulation. An even more pronounced effect was observed in patients with HbA1c of 8%.
The results of this study suggested that cinnamon may be utilized as hypoglycemic and lipid-lowering supplement in clinical settings with a guaranteed safety profile.“
“Cinnamon in glycaemic control: Systematic review and meta analysis”
PMID: 22579946 2012 Oct 31
Abstract: “Cinnamon seems to be highly bioactive, appearing to mimic the effect of insulin through increased glucose uptake in adipocytes and skeletal muscles. This systematic review and Meta analysis examined the effect of cinnamon on glycaemic control in patients with Type 2 Diabetes mellitus.
Conclusions: Use of cinnamon showed a beneficial effect on glycaemic control (both HbA1c and FPG) and the short term (<4 months) effects of the use of cinnamon on glycaemic control looks promising.“
“Cinnamon Shows Antidiabetic Properties that Are Species-Specific: Effects on Enzyme Activity Inhibition and Starch Digestion”
PMID: 31372918 2019 Dec 7
Abstract: “This study systematically compared the anti-hyperglycaemic properties of the four major commercial cinnamon types used around the world (Chinese; Cinnamomum cassia [CC], Indonesian; C. burmanii [IC], Vietnamese; C. loureirii [VC], and Ceylon; C. zeylanicum [SC]).
In conclusion, cinnamon demonstrates anti-hyperglycaemic properties, however effects are species-specific with best overall properties seen for Ceylon cinnamon.“
“Efficacy of cinnamon in patients with type II diabetes mellitus: A randomized controlled clinical trial”
PMID: 29605574 2019, April
Abstract: “Based on the study findings, cinnamon may improve anthropometric parameters, glycemic indices and lipid profile of patients with type II diabetes. These benefits are significantly more prominent in patients with higher baseline BMI (BMI ≥ 27).”
“Neuroprotective potential of cinnamon and its metabolites in Parkinson’s disease: Mechanistic insights, limitations, and novel therapeutic opportunities”
PMID: 33491302 2021 Jan 24
Abstract: “A growing body of evidence has revealed that cinnamon, being widely used as a spice of unique flavor and aroma, may exert neuroprotective effects in several neurodegenerative diseases, including PD.
In vitro evidence has indicated that the essential oils of Cinnamomum species, mainly cinnamaldehyde and sodium benzoate may protect against oxidative stress-induced cell death, reactive oxygen species generation, and autophagy dysregulation, thus acting in a potentially neuroprotective manner.“
“Effect of cinnamon on migraine attacks and inflammatory markers: A randomized double-blind placebo-controlled trial”
PMID: 32638445 2020 Jul 7
Abstract: “Migraine is the most common type of primary headaches. Increased levels of interleukin-6 (IL-6), calcitonin-gene-related peptide (CGRP) and nitric oxide (NO) lead to inflammation and neurogenic pain. Cinnamon has anti-inflammatory and neuroprotective properties.. The frequency, severity and duration of migraine attacks were significantly decreased in the cinnamon group compared with the control group.
Cinnamon supplementation reduced inflammation as well as frequency, severity and duration of headache in patients with migraine. Cinnamon could be regarded as a safe supplement to relieve pain and other complications of migraine.“