Everything You Need to Know About

Cinnamon (Cinnamomum verum)

Botanical family: Lauraceae
Parts used: Bark Inner bark, stripped from coppiced branches
Cinnamon (Cinnamomum verum)
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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).

Key Benefits:

  • Metabolic Support
  • Digestive Aid
  • Anti-inflammatory and Antioxidant Activity
  • Antimicrobial Effects
  • Menstrual Health
  • Nervous System

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).

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.

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).

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).

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).

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.

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Key Body Systems Cinnamon (Cinnamomum verum) relates to

Cinnamon (Cinnamomum verum)
Cardiovascular and Circulatory
Cinnamon (Cinnamomum verum)
Immune System
Cinnamon (Cinnamomum verum)
Digestive System
Cinnamon (Cinnamomum verum)
Nervous system

Energetics

Cinnamon (Cinnamomum verum)
Warming
Cinnamon (Cinnamomum verum)
Drying

Key actions

  • Circulatory stimulant
  • Diaphoretic
  • Relaxant
  • Carminative
  • Hypoglycemic
Cinnamon (Cinnamomum verum)

Key uses

  • High blood sugar
  • Gastrointestinal infections
  • High cholesterol and triglycerides
  • Supporting liver function

Where to Find Cinnamon (Cinnamomum verum)

Cinnamon (Cinnamomum verum)

Cinnamon, botanically known as Cinnamomum verum (Ceylon cinnamon) is a tree belonging to the Lauraceae family, a group characterised by aromatic leaves and bark. This family also includes notable plants like bay laurel (Laurus nobilis) and avocado (Persea americana), which share a common trait of having highly fragrant, essential oil-rich parts.

Ceylon cinnamon comes from a small to medium-sized evergreen tree that can reach up to 15 metres in height. It has smooth, thin bark that curls into quills as it dries. The bark is pale brown and delicate, easily crumbling under pressure. The leaves are oval, with a distinctive three-vein pattern running parallel along the leaf, and emit a mild, sweet aroma when crushed. Ceylon cinnamon is prized for its mild, sweet flavour, and it’s often referred to as "true cinnamon."

On the other hand, often used in commercial ground cinnamon, Cassia cinnamon (Cinnamomum cassia) is a larger, more robust tree with thicker, darker bark. The bark of cassia is tougher, harder to break, and tends to roll into double scrolls or thicker quills when dried. The leaves of cassia are also more leathery, with a stronger aroma when crushed. Cassia cinnamon is more intense and spicier than Ceylon cinnamon, so it is often used in food preparations instead of true cinnamon, though it contains higher levels of coumarin, a compound that can be harmful in large amounts (FSSAI, n.d.).

Both trees are native to the tropical regions of Asia, with Ceylon cinnamon primarily found in Sri Lanka and southern India, while cassia is more widespread, growing in China, Indonesia, and Vietnam (FSSAI, n.d.). These trees thrive in warm, humid climates with well-drained soils, often in lower-altitude regions where they can soak in the abundant tropical sunlight. Whether growing in the rich, red soils of Sri Lanka or the dense forests of Southeast Asia, the aromatic presence of these trees is unmistakable, making them a cornerstone of traditional spice markets and a treasured component in both culinary and medicinal practices.

References

Akilen, R., Tsiami, A., Devendra, D., & Robinson, N. (2012). Cinnamon in glycaemic control: Systematic review and meta analysis. Clinical Nutrition, 31(5), 609-615. https://doi.org/10.1016/j.clnu.2012.04.003

Baker, I., Choan, M., & Opara, E. I. (2013). Impact of cooking and digestion, in vitro, on the antioxidant capacity and anti-inflammatory activity of cinnamon, clove and nutmeg. Plant Foods for Human Nutrition, 68(4), 364-369. https://doi.org/10.1007/s11130-013-0379-4

Beejmohun, V., Peytavy-Izard, M., Mignon, C., Muscente-Paque, D., Deplanque, X., Ripoll, C., & Chapal, N. (2014). Acute effect of Ceylon cinnamon extract on postprandial glycemia: Alpha-amylase inhibition, starch tolerance test in rats, and randomized crossover clinical trial in healthy volunteers. BMC Complementary and Alternative Medicine, 14, 351. https://doi.org/10.1186/1472-6882-14-351

Easley, T., & Horne, S. (2016). The modern herbal dispensatory: A medicine-making guide. North Atlantic Books.

European Medicines Agency. (2011). Assessment report on Cinnamomum verum J. S. Presl, cortex and corticis aetheroleum. https://www.ema.europa.eu/en/documents/herbal-report/assessment-report-cinnamomum-verum-j-s-presl-cortex-corticis-aetheroleum_en.pdf

Food Safety and Standards Authority of India. (n.d.). Guidance note on cinnamon (dalchini) and cassia (taj). https://fssai.gov.in/upload/uploadfiles/files/Guidance_Note_Cinnamon_CCASIA_10_03_2014(1).pdf 

Gunawardena, D., Karunaweera, N., Lee, S., van der Kooy, F., Harman, D. G., Raju, R., ... & Münch, G. (2015). Anti-inflammatory activity of cinnamon (C. zeylanicum and C. cassia) extracts – identification of E-cinnamaldehyde and o-methoxycinnamaldehyde as the most potent bioactive compounds. Food & Function, 6(3), 910-919. https://doi.org/10.1039/c4fo00680a

Jaafarpour, M., Hatefi, M., Khani, A., & Khajavikhan, J. (2015). Comparative effect of cinnamon and ibuprofen for treatment of primary dysmenorrhea: A randomized double-blind clinical trial. Journal of Clinical & Diagnostic Research, 9(4), QC04-QC07. https://doi.org/10.7860/JCDR/2015/12084.5783

McIntyre, A. (2019). The complete herbal tutor. Aeon. 

Oliveira, J. A., da Silva, I. C., Trindade, L. A., Lima, E. O., Carlo, H. L., Cavalcanti, A. L., & de Castro, R. D. (2014). Safety and tolerability of essential oil from Cinnamomum zeylanicum Blume leaves with action on oral candidosis and its effect on the physical properties of the acrylic resin. Evidence-Based Complementary and Alternative Medicine, 2014, Article ID 325670. https://doi.org/10.1155/2014/325670

Ody, P. (1993). The complete medicinal herbal: A practical guide to the healing properties of herbs, with more than 250 remedies for common ailments. DK publishing.

Ranasinghe, P., Pigera, S., Premakumara, G. A., Galappaththy, P., Constantine, G. R., & Katulanda, P. (2013). Medicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum): A systematic review. BMC Complementary and Alternative Medicine, 13, 275. https://doi.org/10.1186/1472-6882-13-275

Tisserand, R., & Young, R. (2014). Essential oil safety (2nd ed.). Churchill Livingstone.