Cinnamon: Health benefits, uses and side effects you should know

cassia vs Ceylon cinnamon


Cinnamon isn't just a spice found in sweet pantries; it has been one of the most widely used herbal remedies since ancient times. This is a locally available herb in the market used in dishes and in baking due to its sweet, aromatic scent.

 Some people in Native India and parts of West Africa, like Nigeria, believe cinnamon also has spiritual benefits, such as attracting wealth and abundance. Let's break down the science of cinnamon so you can use it safely.

What is cinnamon herb?

Cinnamon is an umbrella term for various species of the genus Cinnamomum from the family Lauraceae. The useful medicinal plant is the inner bark, which is usually dried and curled into sticks (squills) or ground into powder.


Two main varieties are Ceylon cinnamon (cinnamonum verum/zeylanicum), considered to be the true cinnamon, and cassia cinnamon (cinnamonum cassia/burmanii/lourearomaticum), which has higher coumarin levels. Ceylon cinnamon forms multiple quill layers, while cassia forms single layers. 

Key active compounds in cinnamon

Cinnamon has a dull brownish appearance accompanied by a pungent aroma. It can be sweet and warm to taste.

It consists of:

Volatile oils 

  • Cinnamaldehyde (cinnamyl alcohol, cinnamic acid, and cinnamate) gives cinnamon its signature flavor.

  • Eugenol acts as an antiseptic.

  • Terpenes (pinene, cyrene, and caryophyllene) support immune defense and aroma.

Coumarins: Naturally occurring but harmful in excess.

Tannins: Provide astringent effects.

Flavonoids: Contribute to taste.

procyanidins (types A and B)

Medicinal and traditional uses of herbs


cinnamon health benefits

As a carminative and digestive aid, 

Eugenol helps balance gut flora, thus aiding in the relief of gas and flatulence. Volatile oils, on the other hand, enhance the secretion of digestive juices that ease digestion.

Antispasmodic and antidiarrheal effects

Tannins have an astringent property that reduces fluid secretion in the gastrointestinal tract, thus reducing diarrhea. Cinnamaldehyde also helps reduce the motility of the intestinal tract, hence helping with abdominal spasms.

Acts as an antibiotic and an antifungal

 Eugenol acts as an antiseptic by denaturing microbial and fungal proteins, damaging their cell membranes. It is used as a natural mouthwash to curb halitosis and has activity against Candida albicans (yeast infections).


Phenolic compounds induce antimicrobial activity by inhibition of enzyme activity and disruption of biofilms. It has activity against certain species of bacteria, such as Staphylococcus aureus.

Antidiabetic properties

 It is used as an adjuvant therapy in lowering blood sugar levels. Polyphenols such as methylhydroxychalcone polymer act as insulin mimetics, enhancing insulin signaling, thus promoting glucose uptake by cells.

As an anti-inflammatory agent

It reduces pain, swelling, and redness through the action of cinnamaldehyde. It acts by inhibiting pro-inflammatory mediators such as NF-κB and COX-2, reducing the production of inflammatory cytokines. They also modulate inflammatory pathways( as supported by the Research Gate article on Medicinal and Nutritional Perspective of Cinnamon).

It can be used as a support in inflammatory conditions such as arthritis and for the relief of menstrual cramps.

As antioxidants

 Eugenol and polyphenols act as scavengers and reduce oxidative stress, thus preventing cellular damage.


Weight loss enhancing properties by inducing a feeling of fullness, hence reducing the intake of food.

Side effects of cinnamon

  • Cassia cinnamon causes hepatotoxicity if not used in moderation

  • Cinnamon stomatitis (mouth irritation and sores)

  • Mild allergic reactions, such as stomach upsets and skin itchiness.

  • Hypoglycemia for people actively on other antidiabetic medications. Moderation is required.

  • Interacts with blood thinners such as aspirin and may increase the risk of bleeding.



natural remedies for blood sugar


How to use cinnamon

  • Cinnamon can be taken as a powder by sprinkling it on desserts and in soups. 

  • The dried bark can be chewed directly. 

  • Roast and use in culinary dishes for flavor and warmth.

  • Soak in warm water and use as a mouthwash.


1 to 2 teaspoons daily is normally safe. Cassia cinnamon should be reduced to one teaspoon, and you should take it on alternate days. Cassia has higher levels of coumarin that, if consumed in large doses, may damage the liver.

Remember

Cinnamon is not a substitute for active medication. It is a support therapy and should be used accordingly. Have you tried any of these uses? Share your experience in the comments; we'd love to hear from you!



Disclaimer!
This article is for informational purposes only and should not replace professional medical advice.

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