Is Cinnamon Good for You? 4 Cinnamon Benefits: Blood Sugar, Heart, and More

There’s nothing like walking into a home and having the warm scent of cinnamon hit your nose. But did you know that cinnamon benefits more than just your sense of smell

With its more than 250 variants, cinnamon is a prevalent and popular spice worldwide, largely thanks to its many widely-researched health benefits. [1]

Although there are various species of cinnamon, there are a few that you’re more likely to encounter in your everyday life. These include: [2]

• True cinnamon (Cinnamomum zeylanicum), which is known for its slightly sweet taste;
• Indonesian cinnamon (Cinnamomum burmanni), which is known for its spicy taste;
• Vietnamese cinnamon (Cinnamomum loureiroi), which has both a sweet and spicy taste;
• Cassia cinnamon (Cinnamomum aromaticum), which features a spicy, bitter taste—and is also the most commonly used version of cinnamon.

Because it’s National Diabetes Month and cinnamon is commonly believed to help support healthy blood sugar levels, I thought it was the perfect time to take a closer look at how cinnamon benefits your body and share with you the newest research on the cinnamon-blood sugar connection as well.

Keep reading to learn all about the many ways cinnamon benefits your overall health and discover why you should consider adding this spice to your regular nutritional rotation.

4 Cinnamon Benefits for Your Health

Is cinnamon good for you? In short, the answer is a resounding yes. Here are a few of the most researched health benefits of cinnamon.

1. Contains anti-inflammatory properties

When it comes to cinnamon benefits for your health, one of the most promising is that it’s known to contain anti-inflammatory properties.

While acute inflammation can be pertinent in helping your body to fight infections, when it becomes chronic, it can be directed against your body’s own tissues and result in a myriad of health concerns.

Due to the documented anti-inflammatory properties of cinnamon, many trials have explored how consuming it may benefit those diagnosed with inflammation-related conditions, such as Alzheimer’s disease, diabetes, arthritis, and arteriosclerosis. [3]

The takeaway from those trials? Some researchers have recommended consuming cinnamon to potentially help reduce inflammation; however, more studies need to be completed to verify this research.

2. Supports healthy blood sugar levels

Perhaps one of the most popular cinnamon benefits is the common belief that it can lower blood sugar levels—and with good reason. The truth is that there are many studies supporting this belief.

According to one study on people with type 2 diabetes, researchers found that consuming between 1 and 6 g of cinnamon per day may help to reduce serum glucose levels. [4]

Meanwhile, additional researchers are conducting more trials to confirm these findings. One large study, consisting of 210 individuals with diabetes, is following how two different doses of cinnamon extract (250 mg and 500 mg) impacts blood sugar levels. [5]

The researchers noted that their findings, regardless of positive or negative, should help guide current and future policies for the use of cinnamon supplementation in people with diabetes.

So, how does cinnamon positively impact blood sugar levels? Based on research, it’s believed that it actually mimics insulin and aids in the uptake of insulin into your cells. [6]

Interestingly, newer research on how cinnamon benefits blood sugar states that pharmacological doses are required to provide the above-mentioned benefit.

It’s safe to say that more research is required to confirm the exact amount necessary, but the idea that consuming a delicious spice such as cinnamon may be supportive of healthy blood sugar levels is certainly a great reason to consider adding it to a few of your dishes.

3. Contains anti-fungal properties

Some of the health benefits of cinnamon can also be traced back to the fact that it contains anti-fungal properties.

Research has shown that cinnamaldehyde, the active organic compound in cinnamon that gives it the flavor and fragrance many love, displays anti-fungal activities toward various types of fungi. [7, 8]

In fact, research has shown that cinnamaldehyde can be used as a vapor by inhalation, which can help to treat some respiratory tract mycoses (infections caused by fungi). [9]

To take advantage of this particular potential benefit, consider diffusing some high-quality essential oil in your home or office

4. Supports cardiovascular health

We all know that having a healthy heart is important for maintaining good health. After all, it is the leading cause of death for all people of most racial and ethnic groups throughout the U.S., accounting for 1 in every 4 deaths each year. [10, 11]

Interestingly, research has shown that cinnamon may support cardiovascular health, which is just one more example of how cinnamon benefits our overall health and well-being.

In fact, according to a 2016 study completed on 137 people, consuming water extract of cinnamon experienced not only decreased serum glucose levels but also total and LDL cholesterol levels. [12]

Additional Cinnamon Benefits Worth Mentioning

While more human research is needed for confirmation, there is some interesting information alluding to the potential for cinnamon benefits in other areas of your body as well. Here are a few other potential health benefits of cinnamon to watch for as more research becomes available.

• May support gut health: In order for your gut to remain healthy, it has to have good bacteria within it. Cinnamon has been shown to potentially feed healthy gut bacteria and also display activity against certain harmful gut bacteria. [13]

• May support brain health: Interestingly, some research has shown that cinnamon can inhibit toxic oligomeric Aβ species formation—which is a known trademark of Alzheimer’s disease. These results were featured in in vivo and in vitro studies, but warrant mention due to the incredible findings. [14]

Side Effects and Usage of Cinnamon

Although research has shown potential for many health benefits of cinnamon, that doesn’t mean every person who consumes cinnamon will automatically reap those benefits. In fact, some individuals who consume cinnamon may experience a stomachache, heartburn, nausea, constipation, and/or even diarrhea. [15]

More research is needed for an accurate assessment on the evidence on this data. You should always consult with your primary care physician to obtain the best treatment plan for yourself.

The bottom line is that at the end of the day, we know that cinnamon is well known for its taste and fragrance, but it’s worth noting what the research has to say about how cinnamon benefits your health and considering adding it to your regular preferred dishes, where applicable.