15 Health Benefits of Cinnamon & Its Side Effects
Discover true and Chinese cinnamon, its history, 15 amazing health benefits, and possible side effects you should know
Cinnamon
Cinnamon is one of the most used spices as flavouring agent in food worldwide. It is obtained from cinnamon bark and leaves.
Cinnamomum verum (or Cinnamomum zeylanicum) is also known as “true cinnamon” and “Ceylon cinnamon tree”, belongs to Lauraceae family.
Generally, the inner bark from the genus Cinnamomum is obtained to process as a spice.
Main Varieties of Cinnamon
Cinnamon is a tropical plant that has two main varieties:
- True cinnamon
- Chinese cinnamon
True Cinnamon
True cinnamon (C. zeylanicum, also known as Ceylon cinnamon) is native to Sri Lanka and southern parts of India.
The main components of the essential oils obtained from the bark are trans-cinnamaldehyde, eugenol, and linalool.
True cinnamon has a sweet and mildly spicy flavor with subtle citrus and floral undertones. The sticks are soft, light brown in color, and have a papery texture, composed of thin, tightly rolled layers. Its sweet aroma and distinctive fragrance make it ideal for use in desserts, pastries, and beverages.
Difference between true cinnamon from other cinnamon is the soft and light color roll of layers, whereas the other cinnamon are hard, dark color and hollow rolled in one layer.
Chinese Cinnamon
Chinese cinnamon (Cinnamomum cassia) is an evergreen tree, native to South China.
Chinese cinnamon has a spicy, bold, and slightly bitter flavor. Compared to true cinnamon, it has a more intense and less sweet taste, making it ideal for recipes that require a strong cinnamon punch. Chinese cinnamon sticks are darker in color, ranging from deep reddish-brown to dark brown. They are thicker, harder, and more woody than true cinnamon sticks, typically consisting of a single curled layer that resembles a hollow tube. The aroma of Chinese cinnamon is strong, spicy, and pungent, making it well-suited for use in spice blends such as garam masala.
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Cinnamon Distribution
Cinnamon grows in south-eastern Asia, Australia, and South America. Approximately 250 cinnamon varieties are available worldwide.
Cinnamon as a Traditional Medicine
Cinnamon is one most used spice in traditional Chinese medicine over 2000 years. First evidence of cinnamon was found in Chinese medical book “Divine Husbandman’s Herbal Foundation Canon”, documented the medicinal use of cinnamon bark. They mentioned the use of cinnamon in colds, threading an occluded vasa vasorum, and controlling yin/yang (harmony in the body).
In China and Japan, cinnamon used in the treatment of fever and inflammation. It is used to stimulate appetite, especially when appetite is reduced due to influenza or the common cold
In Asia, Africa, and Europe, cinnamon used for diarrhea, nausea and chill and as spice in food.
In ancient Egypt, true cinnamon was used during embalming (process of preserving a dead body to delay decomposition) because of its antimicrobial and preservative properties, which helped prevent decomposition of bodies. Cinnamon was also mixed into food to slow spoilage and extend shelf life, again due to its ability to inhibit microbial growth.
In India, and Europe, cinnamon along with ginger used to treat respiratory tract infections. Ginger improves blood circulation, while cinnamon reduce the muscle pain other symptoms related to cold and flu.
Other traditional uses are urinary tract infections treatment, relief from abdominal discomfort, and proper digestion. Cinnamon has also been used diabetes treatment, pain-relieving, and neuroprotective effects.
Cinnamon helps relax muscle spasms, which is mainly due to a natural chemical called catechin. This relaxation helps reduce nausea and vomiting. Additionally, the essential oils also used for proper digestion.
Cinnamon has been used in meat, fruit juice, wine and cake for its unique aromatic fragrance.
Culinary use of Cinnamon
Cinnamon is used various type of food such chocolates, apple pie, soups, tea, cereals, breads, tea, and hot cocoa etc.
Cinnamon bark and leaves are commonly used as spices in household cooking and in various foods, as well as in oils used for flavouring food and beverages.
Medicinal Properties of Cinnamon
Cinnamon has multiple health benefits, including anti-inflammatory, antimicrobial, antioxidant, and cardioprotective effects, as well as improved cognitive function and a reduced risk of certain cancers.
The bark and leaves contain key compounds such as cinnamaldehyde and procyanidins, contributing to effects like antipyretic, anti-ulcer, antidiabetic, analgesic, immunomodulatory, and antiallergic activities. Additionally, cassia cinnamon has demonstrated anticancer, anti-ulcerogenic, and antitumor potential.
Antioxidant Activity
Studies shows that cinnamon extract have antioxidant activity due to their polyphenols and volatile oil compounds. Cinnamon regulates the aging processes and metabolic diseases such as glycemic disorders, by reducing inflammation-driven oxidative stress. Cinnamon decrease in inflammation-triggering oxidative stress.
Cinnamon produces tannin, non-volatile phenolic compound that possess strong antioxidant and therapeutic potential against various diseases and metabolic disorders.
The tannin content in cinnamon varies by species and is present at the percentage level. When expressed as catechin equivalents, True cinnamon contains higher tannin levels (2.18%) compared to Chinses cinnamon (0.65%).
Preservative agent
Cinnamon is not just a kitchen spice. Some of its natural chemicals, especially cinnamaldehyde can slow down browning in foods observed in fruits, vegetables, and mushrooms and reduce excess pigmentation. Because of this, cinnamon can be used as a natural preservative in food and as a useful ingredient in medicines and cosmetic products as well.
Anti-inflammatory Activities
Inflammation maintains homeostasis by fighting with pathogens and repairing tissue damage. But sometimes, chronic or excessive inflammation leads to the development of many disorders. Although non-steroidal anti-inflammatory drugs (NSAIDs) are commonly used to treat inflammatory conditions, their long-term use is associated with serious side effects.
Cinnamaldehyde, compound of Cinnamomum species, possess anti-inflammatory effects by inhibiting NF-κB activation. It also suppresses multiple pro-inflammatory mediators, such as cytokines, chemokines, eicosanoids, and reactive oxygen species, which are implicated in neuroinflammatory disorders including Alzheimer’s disease.
Maintain Blood Sugar Level
Cinnamomum zeylanicum (cinnamon) is a highly recommended for diabetes management and is widely recognized for its ability to reduce diabetes-related health complications.
Cinnamon improves insulin sensitivity and glucose metabolism through multiple mechanisms.
It enhances insulin’s ability to metabolize glucose by increasing the responsiveness of adipose cells to insulin.
Cinnamon reduces blood glucose by inhibiting intestinal glucose absorption, stimulating cellular glucose uptake, promoting glycogen synthesis, enhancing insulin secretion, potentiating insulin receptor activity, and inhibiting hepatic gluconeogenesis.
Cinnamaldehyde, the compound in cinnamon bark oil, has been reported to reduce plasma glucose levels more effectively than metformin. Cinnamon oil enhance protein expression involved in insulin signaling, glucose transport, and dyslipidemia regulation.
Neurodegenerative Disorders
Cinnamon has neuroprotective effect that play important role in neurodegenerative diseases, regulate the factors that causes the neurodegenerative diseases.
Procyanidins and cinnamaldehyde isolated from cinnamon reduces the glial swelling, regulate intracellular calcium in glial neuron cells.
Cinnamon also inhibit neuroinflammation by suppressing pro-inflammatory mediators, and the NF-κB p65 signaling pathway.
1. Alzheimer’s Disease
Alzheimer’s disease is characterized by progressive neuronal degeneration associated with cholinergic dysfunction, amyloid-β plaque formation, tau hyperphosphorylation, and oxidative stress, and current treatments fail to alter disease progression.
In Alzheimer’s disease,Cinnamomum protect the neuron cells by reducing tau aggregation, disassembling amyloid-related filaments, and attenuating oxidative stress. Thus, cinnamon help in preventing or slowing neurodegenerative processes.
2. Parkinson’s Disease
Studies suggest that cinnamon oil delay the progression of Parkinson disease. Cinnamon extract regulates intracellular pathway and control the mitochondrial functions.
Mutations in the DJ-1 gene leads to Parkinson disease, oxidative stress and mitochondrial dysfunction. Studies shows thatcinnamon extract reverse lipopolysaccharide-induced inhibition of DJ-1 expression in neurons. Cinnamon protects from Parkinson disease by regulating mitochondrial function and apoptosis.
Antibacterial Activity
Cinnamaldehyde and eugenol, inhibit bacterial β-lactamase production and damage the bacterial cell wall.
Other phenolic compounds, such as carvacrol, disrupt the cytoplasmic membrane, while terpenes alter membrane permeability, enhancing the penetration of antibacterial agents.
The essential oils contain bioactive compounds, shows antibacterial effects via multiple pathways. Studies shows that cinnamon bark oil effectively inhibits the growth of both Gram-positive and Gram-negative bacteria. Specifically, C. verum bark essential oil disrupts bacterial cell membranes, increasing intracellular antibiotic availability.
Overall, cinnamon essential oils act as complex mixtures of natural aromatic and volatile antibacterial agents.
Polycystic Ovary Syndrome
Clinical studies suggest that cinnamon supplementation therapy may help regulate menstrual cycle and reduce insulin resistance in women with PCOS.
Clinical trials observed cinnamon’s effects on BMI, body weight, oxidative stress, fertility, and glucose metabolism in PCOS patients have yielded conflicting results. Several studies found that a daily dose of 1.5 g cinnamon improved glucose balance without affecting BMI or body weight, while others reported reduced BMI and improved glycemic control at the same dose.
Insect Repellent
Cinnamon also exhibits insect-repellent properties, due to its versatile bioactive and aromatic properties, cinnamon oil is widely used in personal care, cosmetic, and household products, including nasal sprays, sunscreens, oral care products, hair oils, perfumes, scented candles, soaps, and other fragranced items.
Lipid Lowering Effects
The mechanism behind lipid lowering effects is not understood. Cinnamon has high dietary fiber content may reduce intestinal lipid absorption, while its rich vitamin and antioxidant profile may enhance lipid metabolism. Cinnamon may also increase insulin levels, and insulin helps control how fats are synthesized, stored, and used in the body.
Cardiovascular Diseases
Cinnamon help patients with cardiovascular diseases suffering from hypertension.
Studies showed that cinnamon reduce cardiovascular risk by regulating other factors, such as oxidative stress, inflammation, abnormal lipid levels (hyperlipidemia), and vascular resistance.
Anticancer Activities
Cinnamon extracts show anticancer activity in vivo and in vitro, by inducing tumor cell apoptosis through inhibition of NF-κB signaling.
Cinnamaldehyde and eugenol, shows antitumor effects against stomach cancer, melanoma, leukemia, lymphoma, colon cancer, and liver cancer.
Heat Production in Body
Cinnamon stimulates brown adipose tissue, which is responsible for heat production. It raises body temperature and helps the body cope with cold conditions. It also increases the number of mitochondria and enhances the production of thermogenic proteins that generate heat.
Antifungal Effect
Cinnamaldehyde shows strong antifungal activity, and when used as a vapor, its inhalation may serve as an effective treatment for fungal infections of the respiratory tract.
Other Applications of Cinnamon
Cinnamon used in traditional medicine to treat common ailments such as colds, coughs, indigestion, stomach disorders, and microbial infections.
Cinnamon use for the treatment of stomachache, chest tightness, diarrhea, dyspepsia, and gastritis, while cinnamon bark oil is used for the treatment of indigestion, diabetes, acne, respiratory disorders, and urinary diseases.
Cinnamon leaves extracts have been reported to promote hair growth by stimulating the proliferation of human hair dermal papilla cells, suggesting efficacy in treating alopecia.
Cinnamon inhibits the growth of Escherichia coli, a common cause of urinary tract infections. It also improves symptoms of overactive bladder syndrome and urinary incontinence.
Coumarins Side Effects
Cinnamon is mostly safe for people, but some side effects have been reported. The most common problems are stomach-related issues (such as nausea, discomfort, or irritation), especially in people with diabetes. In some cases, cinnamon use has also been linked with Helicobacter infection, PCOS-related complaints, and seasonal allergies. Rarely, a few individuals have experienced skin reactions (contact dermatitis) or fat inflammation (steatitis).
Toxic to Liver
Coumarins present in cinnamon can be toxic to the liver when consumed in high amounts. Chinese cinnamon, which contains higher levels of coumarin, may cause liver damage if taken regularly in large doses. Therefore, people with liver disorders should avoid excessive cinnamon intake.
Allergic Skin Reactions
Cinnamon may cause allergic skin reactions, organ toxicity, or interactions with foods and medicines. The commonly recommended dose of cinnamon supplements is 1–4 g per day. When used externally, cinnamon essential oil may cause skin redness, irritation, or a burning sensation.
Other Side Effects
Excessive consumption of cinnamon can cause breathing difficulty, increased heart rate, excessive sweating, drowsiness, and depressive symptoms. It may worsen rosacea (chronic skin condition) and increase the risk of oral cancer.
High levels of coumarin and cinnamaldehyde are linked to liver damage, mouth sores, low blood sugar, breathing problems, and possible cancer risk, especially with long-term high intake.
Interfere with medicines
Cinnamon can also interact negatively with several medications, specially drugs used for cholesterol, pain relief, heart conditions, seizures, fungal infections, cancer, and hypertension. Therefore, long-term use of large amounts of cinnamon should be carefully monitored.
Because cinnamon can lower blood sugar levels, consuming it in large amounts may interact with diabetes medications and cause dangerously low blood sugar (hypoglycemia). Cinnamon may also interfere negatively with tetracycline, reducing its effectiveness or increasing side effects.
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