I smile as I tap the small, glass cinnamon spice jar over my cup of morning coffee. A dash or two of my favorite sweet spice takes my daily coffee from something I enjoy to pure indulgence. Plus, the health benefits of cinnamon strengthen and tone the body in so many ways!
It almost makes you feel like you’re getting away with something when you add cinnamon to your drinks and dishes. It has such an exciting, tempting flavor but it’s also incredibly good for you.
Not all cinnamon is the same. There are different kinds of cinnamon, one of them is excellent for your health and another can actually damage your health! In this article, I’ll tell you everything you need to know about which cinnamon to choose and how much is safe.
I’ll give you the symptoms that could warn you if you have a cinnamon allergy. If you have certain health conditions, you might want to get the ok from your doctor before adding a lot of cinnamon to your diet. I’ll let you know what those are and talk about other situations where you might want to be cautious about consuming cinnamon, like during pregnancy and breastfeeding.
Here’s what I’ll cover in this post:
- Three health benefits of cinnamon
- Ceylon vs. Cassia cinnamon: Which is safer and how much to use?
- Cinnamon allergies
- Cinnamon and safety for pregnancy, breastfeeding and small children
- How to use cinnamon and delicious cinnamon tea recipes (new one with honey and lime!)
But first, let’s start with all the incredible health benefits of cinnamon. There are so many!
Health Benefits of Cinnamon 1: Weight Loss
When you add cinnamon to your nut butter toast (preferably on high-fiber bread like Ezekiel bread!) you’re actually turning up the heat under the fat cells on your body.
Cinnamaldehyde, the essential oil that gives cinnamon its unique spicy-sweet flavor, was studied for its effects on obesity. Scientists noticed an increase in fat metabolism and certain genes causing thermogenesis (1), an activation of fat-burning processes in the body.
It targets belly fat in particular, which is a major problem spot for many women, and is linked to serious health problems (2).
Cinnamon benefits the body by also making it more sensitive to insulin (3), which helps prevent extra fat storage. More importantly, though, this also helps protect your body against diabetes and can help diabetics manage their blood sugar levels (4) to stay healthier.
Another way cinnamon benefits you is by mimicking the sweetness of sugar, without wreaking havoc on your glucose levels. In fact, it improves them (5)!
When you replace sugar and sweet drinks with cinnamon, you help your blood sugar stabilize, avoid excess fat storage and satisfy your sweet tooth. You get to enjoy a gentle spicy sweet taste and all the sweet benefits that come along with it.
Health Benefits of Cinnamon 2: Antioxidants
Cinnamon has the third-highest antioxidant content (6) compared to other antioxidant-rich herbs and spices — only cloves and allspice containing more.
A study in Nutrition Journal showed that cinnamon is a powerful natural antioxidant and prevents the dangerous oxidation of lipids in foods. This fights free radicals, which is a well-known way to prevent cancer.
Some research even suggests that cinnamon has anti-tumor properties to prevent further cancer growth and “can decrease the chances of metastasis or the spread of cancer through tumorous growth (7).”
Another benefit of zapping free radicals is minimizing age spots (7) and other signs of aging that show on the face. It’s antimicrobial properties also make cinnamon a great way to treat acne (8).
It also slows the growth of bacteria (8) causing the common cold, the flu, and other illnesses.
Cinnamon benefits you further by improving blood flow (4) and preventing blood clots. All of these things help reduce your risk of heart disease and stroke (4).
Who knew a sweet little spice could have such a big impact?!
Health Benefits of Cinnamon 3: Anti-inflammatory
Inflammation is natural in the body. It’s your natural defense against foreign invaders and helps the body heal itself. However, inflammation can become a problem when it’s chronic (long-term) and directed against the body’s own tissues (9). This can happen with autoimmune diseases such as multiple sclerosis (MS).
Studied for its effects on MS, researchers found that cinnamon seems to have anti-inflammatory effects on the central nervous system (10). This could reduce symptoms and help the body and mind function better.
Cinnamon’s anti-inflammatory properties also help improve cholesterol (11), lower the risk of heart disease, and slow brain function decline (8).
Reducing heart disease risk factors such as high blood pressure and high triglyceride levels (12),are another incredible example of the health benefits of cinnamon. It can even lower “bad” LDL cholesterol and maintain “good” HDL cholesterol (13) levels in the blood.
Studies have also found the anti-inflammatory compounds in cinnamon could be used for treatment or prevention of inflammation-related neurodegenerative diseases (13) such as Parkinson’s and Alzheimer’s diseases.
As if cinnamon wasn’t doing enough, its antiviral, antifungal (10), and antiseptic properties boost immunity (14) and help your body fight common infections.
Ceylon vs. Cassia Cinnamon
Did you know there are different kinds of cinnamon? It’s not just a subtle difference in taste that differentiates them.
The two most common types of cinnamon are ceylon and cassia. Here are some major differences between them.
There is one BIG difference between Ceylon and cassia cinnamon. Cassia cinnamon contains a compound called coumarin, which can be toxic in large doses.
Coumarin has been linked to kidney, liver and lung damage or even cancer in rodents. Unfortunately, there are also isolated incidents of similar negative effects in humans (20). Too much cassia cinnamon could actually supply carcinogens (which can lead to cancer) in humans.
Coumarin might worsen (or cause) liver or kidney damage (16). If you have a kidney or liver condition, avoid cinnamon and check with your doctor about whether it’s safe for you at all.
How Much Cinnamon Is Safe?
It would be fairly easy to have too much coumarin if you are consuming a lot of Cassia cinnamon. More than 1 teaspoon could bring someone over the daily limit. Therefore, if you eat a lot of cinnamon on a regular basis or take a cinnamon supplement, only use Ceylon cinnamon, not Cassia.
Ceylon cinnamon is safer, but still a powerful herb. Healthline advocates up to 2 and a half teaspoons a day as safe (15).
Test starting with lower amounts and see what agrees with you. A sprinkle here or there throughout your day is perfectly safe.
Risks and Side Effects of Cinnamon
Cinnamon is generally safe for most people in small amounts. Healthline says up to 1 teaspoon (0.5 to 2 grams) of Cassia cinnamon or up to 2 and a half teaspoons (5 grams) of the Ceylon type per day is safe (15).
But cinnamon isn’t for everyone. Some people might have a cinnamon allergy. But cinnamon isn’t for everyone, though it’s a very small number of people. Around 2 percent of people with food allergies are allergic to spices, and of those, cinnamon is a common spice allergy. (21)
Possible cinnamon allergic reaction:
You may have an allergy to cinnamon if you experience these symptoms (16) after having it:
- A runny nose
- Eyes itch and water
- Skin rash
- Shortness of breath
- Upset stomach
- Slightly swollen throat, tongue, or lips
Your doctor can do allergy testing to determine your tolerance for cinnamon. You may only be allergic to one type of cinnamon such as cassia, whereas Ceylon cinnamon (17) would be ok. Your doctor will be able to tell you if this is the case.
Other Things to Consider with Any Cinnamon
Cinnamon is a powerful spice. In fact, it could even interfere with medicine for diabetes (22) or other medications to help you manage your blood sugar levels (4).
It also has blood-thinning effects. If you’re taking any prescription blood thinners, such as anticoagulants (like warfarin) or anti-platelets (such as aspirin), cinnamon may negatively interact with these. (22,16)
Talk to your doctor about adding cinnamon to your diet, and be sure to mention any other herbal or over-the-counter supplements you’re taking.
Cinnamon could also interfere with prescription antibiotics. So if you’re taking a round of antibiotics, leave the cinnamon on the shelf until you’re done with your medicine.
Cinnamon and Hormones:
Cinnamon could potentially impact your hormone levels. If you’ve had any hormone-dependent condition or cancer, ask your doctor before adding cinnamon to your spice drawer (16).
Cinnamon and Pregnancy:
Cinnamon is generally safe during pregnancy in the regular amounts you would get in food. But medicinal doses like capsules or essential oils could potentially increase miscarriage risk by increasing blood flow to the uterus and possibly contractions (25).
There’s not a lot of scientific research to back this up. But to be on the safe side, avoid large doses of cinnamon in early pregnancy and talk to your doctor about how much cinnamon is safe while you’re pregnant.
Breastfeeding is another time where you’ll want to ask your doctor if cinnamon will be ok. If your doctor says cinnamon is fine, start with small amount of cinnamon and monitor your baby for any of the above signs of cinnamon allergy. Exposing a newborn to cinnamon through breast milk could possibly trigger an allergy.
Cinnamon and Babies/Toddlers
Sometimes babies and small children might experience irritation, burning or even swollen lips, mouth and tongue. Especially if the child has a cinnamon allergy.
When a child is at least 6 months to 1 year old (26), try testing just a little pinch or two of cinnamon in their food. If you notice any of the signs of allergy, wait until they’re older to try cinnamon. If they seem fine, it’s probably okay for them to have up to half a teaspoon a day.
For extra caution, ask your pediatrician when might be a good time to introduce cinnamon to your child, and start with small amounts. But they’ll probably just tell you what I did.
Cinnamon Tea Recipes
There are so many different ways to enjoy this powerful spice. You can enjoy cinnamon sprinkled on your coffee, fruit, salads, even veggies, and meat!
One of the best methods for getting the maximum benefits of cinnamon is in a delicious tea. Tea makes it easy for your digestive system to absorb all the nutrients and healthy compounds in cinnamon. This means you’ll start seeing the benefits sooner!
I have three easy, delicious cinnamon tea recipes in my article Cinnamon tea to reshape your body.
Get specific ideas on how to get more cinnamon every day with my Sweet Spice cheat sheet! It also includes my Cinnamon, Ginger and Honey tea called, “Fire Tea” because it fires away your belly fat.
Cinnamon and honey are extra powerful when you combine them, and they also taste amazing together.
Here’s another wonderful cinnamon tea recipe, from Thrift and Spice, with an unexpected ingredient, lime! I’ve never had cinnamon tea with lime before, and I absolutely love it.
She recommends using only a cinnamon stick, not ground cinnamon. Whichever you choose, I would highly recommend using Ceylon cinnamon, not Cassia. Especially since cinnamon tea is more potent than just eating it, you want the highest quality and healthiest option available.
Remember to try any of my three easy, delicious cinnamon tea recipes in my article Cinnamon tea to reshape your body.
Are you amazed by the wide range of health benefits of cinnamon? I was! What are some ways you’re going to add more cinnamon to your day? What are you hoping cinnamon can improve for you?