Overview and Health Benefits
On top of being a delicious aromatic spice in everyday baking and cooking, cinnamon (Cinnamomum verum, or Cinnamomum zeylanicum) is also used in herbal medicine as a warming remedy with a wide range of therapeutic properties. Also known as Ceylon cinnamon, its primary uses include supporting metabolic health, enhancing digestive function, alleviating tension, and offering potent anti-inflammatory and antimicrobial benefits to help keep winter infections at bay (McIntyre, 2019). This versatile spice is prized for its ability to harmonise various bodily systems, making it a staple in both traditional (including Ayurveda) and modern herbal practices (Ranasinghe et al., 2013; Gunawardena et al., 2015).
- Metabolic Support: Cinnamon is renowned for its potential to support healthy blood sugar levels, particularly in individuals with type 2 diabetes. Several studies have demonstrated that cinnamon can improve insulin sensitivity and reduce fasting blood glucose levels, although the effects can vary depending on the form and dosage used (Akilen et al., 2012). The active components, such as cinnamaldehyde, may slow carbohydrate digestion, helping to moderate postprandial glucose spikes (Beejmohun et al., 2014).
- Digestive Aid: Traditionally used as a digestive stimulant, cinnamon is effective in relieving gastrointestinal discomfort, including bloating, gas, and indigestion. Its carminative properties help to ease spasms in the digestive tract, and it protects the gut lining against irritation and infection (McIntyre, 2019). These benefits make cinnamon a valuable remedy for conditions such as dyspepsia and flatulent colic.
- Anti-inflammatory and Antioxidant Activity: Cinnamon's anti-inflammatory effects are well-documented, with studies identifying compounds like cinnamaldehyde and o-methoxycinnamaldehyde as key agents in reducing inflammation (Gunawardena et al., 2015). Additionally, cinnamon possesses significant antioxidant properties, which help to combat oxidative stress and may offer protective benefits against chronic diseases such as heart disease and neurodegenerative conditions (Baker et al., 2013).
- Antimicrobial Effects: Cinnamon exhibits strong antibacterial and antifungal properties, making it useful in preventing and treating infections. The essential oil derived from cinnamon bark is particularly potent, capable of inhibiting the growth of harmful bacteria and fungi, including Candida albicans (Oliveira et al., 2014). These antimicrobial properties extend its use to treating oral infections and preserving food. It is also often used in formulas to address coughs, colds, flu and fevers (McIntyre, 2019).
- Menstrual Health: Cinnamon is effective in managing symptoms of primary dysmenorrhea, or painful menstrual cramps. A clinical trial found that cinnamon was as effective as ibuprofen in reducing menstrual pain, likely due to its antispasmodic and anti-inflammatory actions (Jaafarpour et al., 2015). Additionally, its astringent properties are employed in herbal medicine to help control excessive menstrual bleeding (McIntyre, 2019).
- Nervous System: Cinnamon may help lift fatigue and low spirits, and reduce tension (McIntyre, 2019).
Safety
As a food, cinnamon is generally considered safe – but the use of large doses of the powder or of any extracts should be considered with care, particularly during pregnancy or if you have any underlying medical conditions (European Medicines Agency [EMA], 2011; McIntyre, 2019). Large doses of the spice are contraindicated for those with gastrointestinal ulcers or compromised liver function, particularly because certain types of cinnamon, such as cassia, contain high levels of coumarin, which can be toxic in large amounts (Food Safety and Standards Authority of India [FSSAI], n.d.). Additionally, topical use of cinnamon bark essential oil should be approached with caution, as it is a potent sensitiser and may cause irritation to the skin and mucous membranes. This means it can cause allergic reactions or skin irritation, especially if used in high concentrations. It is not recommended for children, and even adults should adhere to low concentrations when applying it dermally (Tisserand & Young, 2014).
As with any herbal remedy, it is important to consult with a healthcare professional before using cinnamon in large doses with a medicinal intent, especially if you are pregnant, if you have pre-existing medical conditions or are taking prescription medications.
