Research suggests that cinnamon powder may be suitable for weight loss, controlling blood glucose levels, and improving memory. However, more clinical research is needed to confirm this.

Cinnamon powder comes from the bark of tropical, evergreen trees. To harvest cinnamon, workers peel it from inside of the tree’s bark.

There are two main types of cinnamon: Ceylon and Cassia. Cassia is the most common type found at the grocery store, while Ceylon grows primarily in Sri Lanka and isn’t as common.

People sometimes refer to Ceylon cinnamon to as “true” cinnamon. But there’s some debate about whether that’s the case. Ceylon and Cassia are both cinnamon, but they originate from different parts of the world and slightly different types of trees.

This article examines the potential health benefits and risks of cinnamon powder.

Cinnamon’s medicinal uses date back to ancient times. In the past, people used it to help treat several medical conditions, including respiratory illness and digestive problems.

More recently, it has shown promise as an anti-inflammatory and to help with improving cognitive function.

Still, the scientific research on this topic is limited, and further clinical studies are required to establish how much cinnamon is needed to help with various conditions.

Some smaller studies have shown that cinnamon affects blood glucose and cholesterol levels in those with type 2 diabetes.

Interestingly, there seems to be a different effect on blood glucose based on the type of cinnamon used.

Cassia cinnamon has shown the most promise in controlling blood glucose, while the Ceylon species of cinnamon is just beginning to be studied. This may be because Ceylon is harder to come by than Cassia.

One 2022 review examined 23 articles cinnamon’s effect on glucose and lipid metabolism. Researchers concluded that cinnamon could be beneficial in managing type 2 diabetes by helping to regulate blood sugar and cholesterol levels.

Similarly, a 2023 study discovered that extracting components from cinnamon bark using ethanol may effectively treat diabetes and high cholesterol.

However, it’s important to note that the authors of the 2022 review called for further, more extensive studies on this topic, as current research findings are not always consistent. Also, the 2023 study was conducted on rats, so the findings may not apply to humans.

Cinnamon may help with weight loss and obesity-related diseases.

According to a 2022 meta-analysis, cinnamon supplementation significantly reduces body weight and BMI, with the best results seen in 3 grams or more daily doses.

Similarly, a 2023 study investigated the effects of cinnamon extract on fat accumulation and obesity in lab cells and male mice.

Researchers found that cinnamon increases hormones that help regulate fat metabolism. Moreover, despite a similar calorie intake, the mice receiving cinnamon showed less weight gain and lower fat levels than those in a control group. Finally, researchers also found that cinnamon promotes fat breakdown and inhibits fat creation by affecting specific proteins and pathways in the body.

However, while these findings are promising, they may not apply to humans.

Recent research highlights cinnamon’s potential benefit for memory and cognitive function.

One 2022 study concluded that cinnamon extract might help with Alzheimer’s disease by influencing the GABA pathway, though more work is needed to understand how this works precisely.

Also, according to a 2024 systemic review of 40 studies, most studies proved that cinnamon significantly improves cognitive function in terms of memory and learning.

However, only 2 of the 33 studies reviewed were conducted on humans in a clinical setting. Ultimately, the authors called for more research on this topic.

Ceylon and Cassia cinnamon both contain coumarin. Consuming coumarin in extremely high doses may cause some dangerous side effects, such as liver damage. Ceylon cinnamon contains far less coumarin than Cassia cinnamon.

However, as a spice, it would be unusual for someone to consume large enough amounts of either type of cinnamon to cause concern.

A person should always talk with their doctor before making significant changes to their diet.

Cinnamon powder is commonly added to toast and baked into pastries, but there are numerous other delicious ways to incorporate cinnamon into a person’s diet. Many ethnic cuisines, including Indian, Mexican, Middle Eastern, and North African, use cinnamon as a primary spice in savory dishes. A person can incorporate cinnamon into their diet by trying the following recipes.

  1. Cinnamon-roasted almonds
    These cinnamon-roasted almonds are easy to take on the go and will satisfy a sweet tooth.
  2. Apple cinnamon streusel galette
    Whether it’s for Thanksgiving or just Monday night dinner, this streusel galette will make any meal feel special.
  3. Cinnamon raisin bread pudding
    This delicious version of bread pudding is simple to make in a slow cooker!
  4. Pork loin chops with cinnamon apples
    Pork loin is delicious but adding this cinnamon apple mixture takes it to a new level.
  5. Pork noodle soup with cinnamon and anise
    This unique spin on noodle soup is ideal when someone has a cold or simply needs something comforting to eat.

Not only is cinnamon powder a delicious addition to food, but it might also be beneficial to health.

Experts speculate that cinnamon may be suitable for weight loss, controlling blood glucose levels, and improving memory and cognitive function.

However, scientists must conduct more clinical research to confirm its effectiveness.