Cinnamon benefits, side effects, and dosage

Cinnamon health benefits

Short Note

Cinnamon has been used as an ingredient since Ancient Egypt. It used to be rare and valuable, and it was considered a kingly gift.

It is a spice that is commonly used in toast and lattes. However, extracts from the bark, leaves, flowers, fruits, and roots of the cinnamon tree have been utilized in traditional medicine for thousands of years all throughout the world. It’s also used in cooking and baking, as well as in a variety of dishes.

Cinnamon health benefits

Health Benefits

1. Protects Skin from Free Radicals (Antioxidant effects)

Free radicals cause oxidative damage to your body, which antioxidants protect you from.

Advertisement ~ Scroll to continue

It is high in polyphenols, which are potent antioxidants. Cinnamon outperformed “superfoods” like garlic and oregano in a study that compared the antioxidant activity of 26 spices.

2. Improves Gut Health

Cinnamon is one of the spices that has probiotic characteristics. These bacteria may aid in restoring the balance of bacteria in your stomach, as well as supporting digestive health and alleviating digestive problems.

3. Reduces Blood Sugar

Cinnamon has been shown to be beneficial to diabetics in some studies. It may help to lower blood sugar levels, according to a review of 18 trials studies.

It may also help diabetics lower their cholesterol levels.

4. Protects Against HIV

Cinnamon was discovered to help protect against HIV in a study using extracts of Indian medicinal herbs published in 2000.

In a lab, scientists evaluated 69 extracts. The cinnamon bark and the cinnamon shoot and fruit, Cinnamomum cassia and Cardiospermum helicacabum, were the most efficient in lowering HIV activity.

5. Reduces the Negative Effects of High-fat Meals

Researchers determined in 2011 that diets heavy in antioxidant spices, such as cinnamon, may help lessen the body’s unfavorable reaction to high-fat meals.

Six people ate food that contained 14 grams of a spice blend. Antioxidant activity increased by 13%, insulin response decreased by 21%, and triglycerides decreased by 31%, according to blood tests.

6. May Protect Against Alzheimer

Alzheimer’s disease is a progressive degeneration of brain cells that becomes more common as we become older.

The accumulation of protein fragments in the brain slows how a person thinks and remembers in Alzheimer’s disease.

Cinnamon includes two chemicals that appear to prevent these proteins from forming.

Since most of this evidence comes from animal research, we still have a lot to learn about the consequences on humans.

Side Effects 

Cinnamon is not known to cause health problems, but a heavy usage can be detrimental to your health:

  • Consuming a lot actually causes liver injury, especially if you have liver problems.
  • If you use any medications on a daily basis, consult your doctor before beginning to use cinnamon supplements. It can interact with normal functioning of antibiotics, diabetic medications, blood thinners, heart medications, and other medications might be affected.

NB: It should be avoided as a treatment for children, pregnant women, and women who are breastfeeding due to a lack of research about its safety.


According to some experts, 1/2 to 1 teaspoon or 2-4 grams each day is sufficient.

Keep reading: