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Cinnamon

Also: dalchini (Hindi) · canela (Spanish) · Ceylon cinnamon (Cinnamomum verum) · cassia (Cinnamomum cassia)

Widely studied for blood sugar, but research does not clearly support it for any health use. Know your cassia from your Ceylon.

Overall evidence

Evidence level: Limited or early evidence

Plenty of studies, but inconsistent and hard to compare, so no clear conclusion.

A few small or low-quality studies, inconsistent results, or mostly lab and animal work. Interesting, but not enough to rely on.

Cinnamon
Photo: Simon A. Eugster, via Wikimedia Commons (CC-BY-SA-3.0)

What it is

The dried inner bark of several Cinnamomum trees. Most supermarket cinnamon is cassia, which is stronger and contains much more coumarin than Ceylon ("true") cinnamon.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Middle East and North Africa

    Cinnamon warms savoury tagines and rice dishes as well as sweets.

  • South Asia

    Cinnamon sticks are a whole spice in biryani and garam masala; cinnamon tea is a household drink for a chill.

  • Mexico

    Canela is simmered into café de olla and hot chocolate.

What the research says

Each claim graded on its own evidence.

  • Cinnamon and blood sugar or weight

    Evidence level: Limited or early evidence

    There have been many studies, especially for diabetes, but it is often unclear which species or part of the plant was tested. NCCIH concludes it is unclear whether cinnamon supplementation helps, and research does not clearly support cinnamon for any health condition.[1]

In food amounts

Recipes use a pinch to a teaspoon of ground cinnamon or a stick or two per pot. NCCIH notes that cinnamon in normal food amounts is likely safe.

We describe everyday cooking amounts only, never supplement doses.

Safety

Pregnancy and breastfeeding
Larger-than-food amounts of Ceylon cinnamon are considered unsafe in pregnancy.[1]
Allergies
Larger amounts can cause stomach upset or allergic reactions.[1]
Health conditions
Cassia cinnamon contains coumarin, which has been linked with liver problems in sensitive people. If you have liver disease, talk to your doctor before taking cinnamon supplements or eating large amounts of cassia regularly.[1]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Cinnamon — fact sheet — US National Center for Complementary and Integrative Health (NCCIH, NIH)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with cinnamon

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