13 Health Benefits of Cinnamon, According to Expert Nutritionists

Cinnamon offers numerous health benefits. It's likely you've got a jar of it tucked away in the back of your spice cabinet, gradually used over time. But it's time to move it forward and here's why. We consulted with experts to understand the key differences between Cassia and Ceylon cinnamon and the best ways to incorporate more of it into your diet to enjoy its health perks.

Ceylon Cinnamon vs. Cassia Cinnamon: What's the Difference?

To begin, cinnamon comes in two primary varieties: cinnamomum zeylanicum, also referred to as Ceylon cinnamon, and Cassia cinnamon. Karen Graham, RDN, first encountered the distinct types of cinnamon during a tour of a spice farm in Costa Rica, where she observed how cinnamon is processed. (Fun fact: cinnamon actually originates from tree bark!) "It was here that I discovered that only one type is 'true cinnamon,' and it's native to Sri Lanka—Ceylon cinnamon," she says. Cassia cinnamon, on the other hand, is grown in regions like China, Indonesia, and Vietnam.

Ceylon is often referred to as the authentic cinnamon. However, Cassia cinnamon is what you'll typically find at grocery stores. Varieties like Korintje and Saigon (or Vietnamese) cinnamon are types of Cassia. The difference is easy to spot—Ceylon cinnamon sticks are lighter in color, with a fragile, crumbly texture, while Cassia sticks are darker, more reddish-brown, and have a thicker, tougher bark. Cassia's flavor is also bolder and spicier compared to Ceylon cinnamon.

Ceylon cinnamon is usually labeled separately to distinguish it from Cassia, which is the more commonly available type. "If the label doesn't specify the name, you can assume it's Cassia," explains Graham. "Ceylon, with its numerous health benefits when consumed in higher amounts, is the only type of cinnamon I recommend."

Cinnamon Nutritional Information

Cinnamon is not only a sweet spice that enhances your baked goods or adds flavor to your morning oatmeal. It’s also packed with essential nutrients, making it far more beneficial than just tasty.

Here’s a closer look at what a single tablespoon of Cassia cinnamon provides:

• Water - 0.827 grams
• Calories - 19.3 kcal
• Protein - 0.311 grams
• Fat - 0.097 grams
• Carbohydrates - 6.29 grams
• Fiber - 4.14 grams
• Sugars - 0.169 grams
• Calcium - 78 milligrams
• Iron - 0.649 milligrams
• Magnesium - 4.68 milligrams
• Phosphorus - 4.99 milligrams
• Potassium - 33.6 milligrams
• Sodium - 0.78 milligrams
• Zinc - 0.143 milligrams
• Copper - 0.026 milligrams

Both types of cinnamon have similar nutritional profiles, but Ceylon cinnamon tends to have slightly more carbohydrates while containing a bit less fiber, calcium, and sugar.

Top Health Benefits of Cinnamon

Here are some key health benefits that will make you want to move cinnamon to the front of your spice rack.

Helps Combat Infections

Cassia cinnamon boasts antiviral, antifungal, and antibacterial properties, which support your body's ability to stay healthy. "Studies reveal that cinnamon is ranked as one of the top herbs and spices for antioxidant protection," says Sara Peternell, MNT, a board-certified holistic nutritionist. Antioxidants assist in cellular repair and protect against free radicals, ultimately reducing the likelihood of infections and illnesses.

Enhances Circulation

Cinnamon has a vasodilating (relaxing) effect on your blood vessels, leading to better circulation. "Everyone processes food differently, but consuming less than a tablespoon of cinnamon two to three times a week may promote overall health," says Ashlee Inman, MPH, CPT, owner and founder of Mind Your Matter. Inman suggests sprinkling cinnamon on oatmeal, cereal, or toast for a health boost.

Helps Reduce Inflammation

A substance that alleviates inflammation (such as pain or swelling) in the body is considered anti-inflammatory—and both types of cinnamon have this property. Jennifer Weis, RD, LDN, suggests a typical cinnamon dosage is between 1 and 6 grams daily, or roughly 1/2 to 2 teaspoons. Research from the Journal of AOAC highlights cinnamon's rich content of phenolic compounds that help reduce inflammation in the body.

Lowers Blood Pressure

Reducing blood pressure protects your entire cardiovascular system. A study revealed that short-term use of Cassia cinnamon led to significant reductions in both systolic and diastolic blood pressure among individuals with prediabetes and type 2 diabetes. "Around 1 teaspoon per day is the optimal amount to enjoy the benefits without negative effects on blood pressure or blood sugar," says Peternell. She recommends adding cinnamon to yogurt for a healthy start to your day.

Lowers Cholesterol

Cassia cinnamon positively influences your cholesterol levels, which contributes to improved heart health, as elevated cholesterol is a known risk factor for heart disease. Studies show that cinnamon can help reduce both total cholesterol and triglyceride levels, ultimately supporting a healthier heart.

Protects Against Cancer

Research has demonstrated that Ceylon cinnamon offers protective effects against cancer. A study that analyzed the antioxidant and antimicrobial qualities of Ceylon cinnamon extracts found that they possess substantial antioxidant capabilities. Specifically, the phenolic compounds and flavonoids neutralize free radicals, reducing oxidative stress and preventing DNA damage that can lead to cancer.

Promotes Dental Health

Cinnamon-flavored dental products, including toothpaste, mouthwash, and chewing gum, are popular for good reason. It’s not just about the pleasant taste—cinnamon extract and its pure compounds from both types of cinnamon have antimicrobial properties that help fight harmful oral pathogens, benefiting your oral microbiome. Cinnamon plays a role in preventing periodontal disease and can even treat candidiasis.

Good for Gut Health

Ceylon cinnamon is beneficial for gut health. Thanks to its antimicrobial properties, it helps combat various bacterial and fungal pathogens that can affect the gut. Compounds such as cinnamaldehyde and eugenol are especially effective in managing microbial infections.

Improves Brain Health

Numerous studies suggest that both varieties of cinnamon can play a role in preventing and reducing cognitive decline. These studies reveal that compounds found in cinnamon, including eugenol, cinnamaldehyde, and cinnamic acid, may have a positive impact on brain health. These compounds possess antioxidant and anti-inflammatory properties, which help reduce oxidative stress and inflammation in the brain—both of which are associated with neurodegenerative conditions like Alzheimer's and Parkinson's.

Controls Blood Sugar

Cassia cinnamon has been shown to have a moderate effect on lowering blood sugar. This is largely due to active components like cinnamaldehyde and polyphenols, which help enhance insulin sensitivity and regulate glucose metabolism.

Reduces Risk of Viruses

Ceylon cinnamon is also thought to possess antiviral properties and has been investigated as a potential aid in treating the COVID-19 virus. Studies showed it had beneficial effects for patients dealing with COVID-19 symptoms, as well as those suffering from other viral infections. While further research is needed, using Ceylon cinnamon to alleviate virus symptoms may be beneficial.

Combats Bacteria

Both types of cinnamon produce essential oils with antibacterial properties. This is due to compounds like cinnamaldehyde, eugenol, and linalool. Cinnamaldehyde disrupts bacterial cell membranes, while eugenol interferes with cellular processes and blocks enzyme activity and membrane function. Linalool, on the other hand, damages bacterial membranes and prevents growth.

Fights Fungal Infections

Both types of cinnamon contain compounds that have been proven to inhibit fungal growth, including strains like Aspergillus flavus, Mucor plumbeus, and Penicillium roqueforti. Research demonstrates that cinnamon essential oils have potent antifungal properties.

Healthy Cinnamon Recipes to Spice up Your Health

Cinnamon is widely recognized for its health benefits, but how can you incorporate more of this spice into your meals? While eating large spoonfuls isn't advisable, you can add a sprinkle of cinnamon to a variety of desserts, drinks, and dishes. Here are some of our favorite ways to use it.

Homemade Hot Apple Cider

This timeless fall drink is topped with a whole cinnamon stick, allowing its warm, spiced flavors to infuse the entire beverage.

Carrot Cake-Inspired Breakfast Cookies

Indulge in the deliciousness of these guilt-free breakfast bites, packed with flavor and reminiscent of your favorite cinnamon-infused treats, offering a wholesome way to kickstart your day.

Pumpkin Spice Loaf

This rich and satisfying pumpkin bread is soft, infused with cozy spices, and topped with an irresistible pumpkin crumble that’s sure to delight.