10 Science-Backed Health Benefits of Cinnamon

The smell of cinnamon can make you melt with a sentiment. Whether it reminds you of the holidays, fresh-baked cookies, or your favorite candle, cinnamon is one of the most recognizable spices. It fills your kitchen with warm smells and adds amazing flavor to so many dishes. If you needed any more reason to sprinkle cinnamon onto your overnight oats or over your latte, here are 10 health benefits of cinnamon, along with a few side effects you should be made aware of. Cinnamon is actually bark that comes from various cinnamon tree species. The cinnamon tree is cut down, the outer bark is removed, and the inner bark is harvested and then dried to make cinnamon sticks. It naturally curls in from both sides as it dries due to the circular shape of a tree trunk. Cinnamon has been found to benefit health in a number of ways. However, research that directly links cinnamon as a treatment for different ailments has been inconclusive. It may improve blood sugar regulation. A 2019 meta-analysis of 16 randomized control trials with patients with type 2 diabetes or prediabetes identified that cinnamon reduced fasting blood glucose, but not hemoglobin and see a long-term measure of blood glucose levels. Cinnamon may improve insulin sensitivity. Cinnamon has been studied to make insulin more efficient in people with diabetes and metabolic syndrome. It may improve blood lipid levels. Cinnamon reduces levels of LDL cholesterol the bad kind, as well as triglycerides. It also increases the level of HDL the good kind of cholesterol. It's antimicrobial. Cinnamon is high in the compound cinnamaldehyde, which has been found to inhibit the growth of different types of bacteria, including E. coli and salmonella. It may prevent neurological disorders. Research has found that cinnamon may be able to help prevent Alzheimer's and dementia. Studies show that the compound cinnamaldehyde and epicatechin may prevent the development of tau protein tangles seen in people with Alzheimer's. May prevent cell damage or inflammation. Cinnamon is packed with polyphenols, a type of antioxidant that has been found to prevent cell damage, making it an anti-inflammatory. May improve gut health. A Journal of Food Science study found that cinnamon could help in the regulation of intestinal microbiota and acts as a probiotic, promoting the growth of beneficial bacteria in the gut. Cinnamon may help manage polycystic ovary syndrome symptoms. Columbia University researchers found cinnamon to help manage symptoms of polycystic ovary syndrome. Specifically, cinnamon may improve insulin resistance, hence restoring a regular menstrual cycle. It may help prevent colon cancer. A 2015 study in mice found that cinnamaldehyde helped the animal's cells protect themselves against exposure to a carcinogen through detoxification and repair. It may help prevent tooth decay. Cinnamon has been studied to help prevent tooth decay and plaque by reducing the oral bacteria that cause both. And bonus, it also takes care of the bacteria that cause bad breath. How much cinnamon should you eat to reap any of these benefits? Although studies have uncovered countless health benefits of cinnamon, it's hard to say how much you can or should consume to reap these benefits. Experts agree that the different varieties of cinnamon, delivery mechanisms, and serving sizes makes it difficult to recommend a specific dosage. The research is complicated, given that there are different varieties of cinnamon and different forms of ingestion like food, supplement, essential oil, and tea. There is no established recommended dose of cinnamon. Some recommend ½ to 1 teaspoon 2 to 4 grams of powder a day. Some studies have used between 1 gram and 6 grams of cinnamon to see benefits. Are there any negative side effects of cinnamon? Like any food, drug, or herb, there are upper-limit toxicities. Cashew cinnamon, the most common variety, can actually have blood coagulation effects and interact with certain blood thinners like calmedin if ingested at high doses. This negative side effect is due to high levels of calmarin in cashew cinnamon. In many cases, consuming just 1 to 2 teaspoons could cause you to ingest toxic levels of the compound. Cinnamon may also negatively affect your liver. High doses of cinnamon can be toxic to the liver. This would not be of concern to those adding cinnamon to actual foods, but is more of a concern for those taking supplements where the dose is much higher than what we would ever consume through foods. Cinnamon can also be an allergen. While supplementation is a personal choice, you should take caution before starting any cinnamon supplements. You can use cinnamon in both sweet and savory dishes. It's amazing in savory dishes like soups, stews, and protein like meat, poultry, or tofu. That's it for today. Check out the channel for more health and weight loss content. You can also purchase our weight loss course. And please, like and subscribe to be notified of our next tip. See you next time!