Uncovered Benefits Of Cinnamon: Scientific Findings Beyond Flavor and Aroma

Cinnamon is one of the most widely used spices around the world—not only for its warm, distinctive flavor, but also for its health benefits supported by dozens of scientific studies. While it is often associated with desserts and hot drinks, cinnamon’s effects extend far beyond taste, influencing blood sugar regulation, gut health, brain function, and hormonal balance.
In this article, we explore the science-backed benefits of cinnamon, how it works in the body, its different types, therapeutic uses, and important precautions.

What Is Cinnamon?

Cinnamon is the inner bark of trees from the Cinnamomum genus. It contains several bioactive plant compounds, including:

• Cinnamaldehyde
• Cinnamic acid
• Eugenol
• Polyphenols
• Potent antioxidants

These compounds are responsible for most of cinnamon’s health effects.

Cinnamon and Blood Sugar & Insulin Regulation

Research shows that cinnamon may help:

• Improve insulin sensitivity
• Increase glucose uptake into cells
• Slow gastric emptying, reducing post-meal blood sugar spikes
• Support glycogen synthesis in the liver

For this reason, cinnamon may be beneficial for individuals with:

• Insulin resistance
• Type 2 diabetes
• Reactive hypoglycemia

It is important to note that cinnamon is not a replacement for medical treatment, but rather a supportive tool within a comprehensive lifestyle approach.

Cinnamon, Weight Regulation, and Fat Metabolism

A clinical trial found that adolescents with obesity who consumed 3,000 mg of cinnamon daily for 16 weeks experienced:

• A reduction in body fat percentage
• Improved leptin sensitivity (the hormone involved in fat storage)
• More balanced appetite signaling via ghrelin

Notably, cinnamon did not work by suppressing appetite or “burning fat,” but by restoring metabolic signaling and reducing inflammation, allowing the body to manage energy and fat storage more efficiently.

Cinnamon and Brain Health & Memory

Large scientific reviews indicate that cinnamon and its compounds may:

• Improve memory and learning
• Reduce amyloid-beta plaque accumulation linked to Alzheimer’s disease
• Limit tau protein aggregation
• Reduce neuroinflammation and oxidative stress

Some studies also suggest that chewing cinnamon or inhaling its aromatic compounds may provide mild cognitive stimulation through sensory and neural pathways.

Cinnamon and Gut & Digestive Health

Cinnamon has well-documented:

• Antibacterial, antiviral, and antifungal properties
• Activity against Helicobacter pylori
• Anti-inflammatory effects in the colon
• Ability to improve gut microbiota diversity
• Support for the intestinal barrier

It can be used to support digestive health as:

• Powder mixed with warm water
• Cinnamon tea
• A culinary addition to meals

Cinnamon and Polycystic Ovary Syndrome (PCOS)

Emerging research suggests cinnamon may:

• Improve insulin sensitivity, a core issue in PCOS
• Reduce hyperandrogenism
• Support hormonal balance
• Aid fertility by improving insulin and inositol signaling pathways

Some studies indicate that cinnamaldehyde may increase progesterone and reduce testosterone levels in women.

Cinnamon and Heart & Cholesterol

Cinnamon may contribute to:

• Lowering LDL (“bad”) cholesterol
• Reducing vascular inflammation
• Supporting arterial health
• Lowering the risk of atherosclerosis

Chewing Cinnamon Bark: Is There Scientific Basis?

Short-term chewing of cinnamon bark may:

• Release bioactive compounds directly, providing mild cognitive stimulation
• Support oral health
• Provide local antioxidant effects
• Indirectly stimulate the vagus nerve and reduce stress

Chewing should be limited to short periods (no more than two minutes) and not practiced daily.

Types of Cinnamon: Ceylon vs. Cassia

 

Ceylon Cinnamon

• Known as “true cinnamon”
• Much lower coumarin content
• Safer for regular use
• Lighter color with softer, thinner layers

 

Scientific literature recommends Ceylon cinnamon especially for:

• Regular consumption
• Individuals with liver concerns
• Therapeutic dosing

Cassia Cinnamon

• More common and widely available
• Higher in coumarin (which can stress the liver)
• Not ideal for high or long-term intake

 

Cinnamon Risks and Who Should Avoid It

Cinnamon should be used cautiously or avoided in cases of:

• Use of blood thinners
• Pregnancy
• Severe acid reflux
• Diabetes with frequent hypoglycemic episodes
• Gastroparesis
• Liver disease (especially with Cassia cinnamon)

Conclusion

Cinnamon is far more than a traditional spice—it is a functional botanical rich in bioactive compounds that influence metabolism, brain function, gut health, hormones, and cardiovascular health. When used in moderation, particularly in the form of Ceylon cinnamon, it can be a valuable addition to a balanced, health-supportive lifestyle. As with any potent natural compound, the type, dose, and individual health status are key to achieving benefits safely and effectively.

If you need more details about how to treat naturally insulin resistance you can watch this full video below on Dr. Fajer AlJumairi’s YouTube Channel: