✓ Evidence Based

11 Proven Health Benefits of Cinnamon

Cinnamon is one of the most underutilized and beneficial spices out there. For centuries, cinnamon has been helpful for its many medicinal properties.

Although you may have heard of some well-known health benefits of cinnamon, there may be several benefits that may come as a surprise.

The good news is that cinnamon can easily be a delicious addition to so many meals and snacks. Add cinnamon to cereal, smoothies, yogurt, desserts, tea, coffee, and much more. Read on to get more ideas on how to add cinnamon to your routine.

Cinnamon is typically safe as a spice for food and desserts. Cinnamon is a popular and tasty choice, so get creative on where to add it to your next bite of food.

Health Benefits of Cinnamon

Are you ready to start adding more cinnamon to your daily routine? The health benefits are far and wide, and they can make all the difference for many. Read on to find out if cinnamon is the right easy spice and addition to many meals or desserts in your diet.

Check out the information below to see the many health benefits of cinnamon, along with any potential risks and where to start eating more cinnamon today.

1. It Can Improve Bone Health

Millions of Americans have bone disorders like osteoporosis, which is many times preventable and not always genetic. There are many foods and lifestyle habits that can help prevent your chances of getting osteoporosis and other bone disorders.

Low bone density is an issue that many Americans suffer. That is from a combination of insufficient intake of magnesium, vitamin D, vitamin K, zinc, and more. Cinnamon is a powerful anti-inflammatory spice that can help reduce the risk of osteoporosis. (1)

Cinnamon can be an easy, delicious, and powerful addition to so many meals, desserts, and much more. Is it time to start adding more cinnamon to your diet?

2. It Can Boost Your Immune System

Are you sick of getting sick a few times a year? There’s good news. You do not have to get the occasional cold multiple times a year. With the right diet and lifestyle, you can prevent most colds from occurring in the first place.


Did you know that cinnamon contains many essential vitamins and minerals? Some of these include calcium, iron, magnesium, phosphorus, potassium, and vitamin A. The body requires all these nutrients and much more to function daily, stay well, and improve the immune system.

Cinnamon is an easy option for many meals that provide tons of flavor and an aromatic addition as well. It can help to give you a much-needed boost of necessary nutrients to keep your immune system flourishing.

3. It Can Lower Blood Sugar Levels

High blood sugar levels lead to one of the most prominent and widespread chronic diseases in the United States, type 2 diabetes.

Adding cinnamon to your diet can help to lower blood sugar levels and potentially prevent type 2 diabetes from the beginning. (2) Cinnamon is not a one ingredient fix-all for lowering blood sugar levels, but along with an overall healthy diet and lifestyle, cinnamon can help too.

Do you have high blood sugar levels? Talk to a nutritionist or dietician about changing up your diet to better assist you. See where you can add more cinnamon to your diet and routine to reap the many health benefits.

4. It May Minimize Free Radical Damage

Cinnamon is high in antioxidants, as well as vital vitamins and minerals. Antioxidants are necessary to reduce free radical buildup in the body and prevent disease. When the body has too many free radicals, many downstream medical issues can occur.

Factors that lead to free radical damage include a nutrient-poor diet, your environment, chronic stress, and unhealthy habits to name a few.

When the body has too many free radicals, oxidative stress and damage take place. In one study in the National Institutes of Health (NIH), cinnamon significantly reduces free radicals in the body. (3)

Adding more cinnamon can be helpful to get a significant dose of heart-healthy antioxidants.

5. It May Help with Muscle Soreness

Do you get sore often after working out? Muscle soreness is normal and a good indicator you are changing your muscle definition, but too much soreness is not necessary.

Having an adequate daily intake of antioxidants, protein, amino acids, and essential vitamins and minerals can ensure you are not too sore to continue your exercise routine for the week. Cinnamon can be an easy addition to your diet and assist with muscle soreness. The combination of cinnamon and ginger can be even more effective. (4)

See if adding some cinnamon to your routine makes a difference in your muscle soreness and exercise regimen.

6. It May Improve Memory

Cinnamon can even help to improve brain health, specifically in regards to memory. One study in the NIH shows that this spice turned poor learning mice to good learners. (5)

Several other comprehensive studies show cinnamon may have positive effects on improving memory. (6) Most of the studies exist on animals, so more research is necessary, but adding cinnamon may help to improve concentration, memory.

Cinnamon may even prevent the risk of developing and preventing Alzheimer’s disease. (7)

There are several factors involved when it comes to improving your memory. These include eating a nutrient-poor diet, having an active lifestyle, and overall healthy habits, to name a few.

7. It Can Improve Your Mood

Cinnamon may not only be a great addition to memory and concentration; it may even be an effective mood booster for optimal wellbeing.

This spice is high in mood-boosting properties, such as antioxidants, vitamins, and minerals. A cinnamon essential oil can help give a mood boost, especially in regards to depression. In one study, there was an improvement in depressive behavior in rats. (8) A cinnamon essential oil may be a helpful therapy in addition to other prescribed instructions for mood disorders.

One often-overlooked fact when it comes to mood changes and disorders is how food affects brain chemistry. Cinnamon also has many antioxidants that can improve mood disorders, anxiety, and severe stress as well.

There are many factors to consider when thinking about mood changes and depressive behavior. Add some more cinnamon to your meals to reap the many mood-boosting benefits. Always speak to a healthcare professional or doctor if you are experiencing mood changes, depression, or chronic stress.

8. It May Decrease the Risk of Cancer

This potent spice can even help to decrease the risk of cancer along with the many other health benefits. Adding this old spice can help with many aspects of health.

There are many different types of cancers that cinnamon can potentially help prevent. (9) Cinnamon can prevent cancer by inhibiting cancerous tumor growth.

There is little to no harm in adding some cinnamon to your daily routine for most people. Everyone is different in how much they should have based on health conditions. Check the list of potential health risks and side effects of consuming too much cancer below.

9. It Can Reduce Inflammation

Inflammation is the driving force behind most chronic diseases, most of which are preventable and reversible. Did you know that 60 percent of people in the United States have a chronic disease that is preventable and reversible?

Inflammation is an important concept to understand and tackle in regards to staying well for the long haul. Although some inflammation is necessary for the body, too much can cause disease and potential health issues.

This spice can even help at healing wounds due to its high antioxidant properties. (10) Add some more cinnamon to your meals to reap the many benefits.

10. It is an Antibacterial

Cinnamon is a powerful antibacterial and antifungal agent that can help to boost the immune system. Cinnamon has active components that act as potent antibacterial drivers.

Extra support to ward off common harmful bacteria, mold, and fungi like Staphylococcus, Salmonella, and even E. coli can be helpful. There are trillions of bacteria in the human gut microbiome. When foreign invaders overpopulate the gut, it can help to have as much support as possible.

Adding more nutrient-dense and antioxidant-rich foods can assist as well. See if adding more cinnamon to your diet can help improve the health of your microbiome.

11. It May Help with Weight Loss

Obesity and weight gain are some of the most common health issues that face millions, especially in the United States. Adding nutrient-dense foods and maintaining a healthy lifestyle is necessary to lose weight and keep it off over time.

And there are many tips and tricks to keeping extra weight off and keeping it off for the long-term. One of these tricks is to add more cinnamon to your diet.

Cinnamon is a great spice to add to yogurt, cereal, smoothies, and more as a healthy alternative to help with weight loss.

What Are the Health Risks of Cinnamon?

Cinnamon in small doses is generally safe to consume for most. Although, for some health conditions, cinnamon can have side effects and health risks, so be cautious if you are unsure.

For those with these health conditions, it may be best to go easy on the cinnamon or skip it altogether. Eating or consuming too much cinnamon can even have the reverse effects of the benefits listed above.

Some potential side effects of cinnamon include:

  •     Liver damage
  •     Mouth ulcers
  •     Low blood sugar issues
  •     Lung problems
  •     Increased risk of cancers

Always be cautious when adding too much of anything to your diet, especially if you are unsure about any health conditions you have.

If you have any of the health conditions that may affect the above conditions, be cautious about your reactions. Cinnamon also comes in supplement form and as an essential oil. Always ask your doctor or healthcare professional if you are on any medications as too much cinnamon can interfere with specifically prescribed meds.

The safest way to consume cinnamon is in its natural form as a spice.


Cinnamon can be an effective way to help alleviate many common conditions, in addition to a healthy diet and lifestyle.

This spice can prevent many common chronic diseases, boost the immune system, decrease the risk of cancer, and much more.

If you experience any symptoms of cinnamon-like the ones listed above, make sure the cinnamon is not making your symptoms worse. Be cautious about consuming too much cinnamon as well.

Always speak with your healthcare professional to make sure cinnamon is ok to consume on your specific medications.

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Evidence Based

This article is based on scientific evidence, and written, fact-checked & medically reviewed by health experts.

Throughout this article, you'll find scientific references (clickable links to highly trusted peer-reviewed scientific papers, links denoted by the numbers in the parentheses (1, 2, 3)).