5 Science Backed Benefits of Ceylon Cinnamon + Recipes!

Did you know that cinnamon – the aromatic spice we love in apple pie, fresh-baked cinnamon rolls, and Chai lattes – is loaded with health-promoting properties?

It’s true! And it turns out that the type of cinnamon you choose matters when it comes to health.

Ceylon cinnamon stands out as a foodie favorite to delicately flavor baked goods, savories, and beverages, while being the preferred cinnamon to take medicinally.

Among cinnamon’s many health benefits, research shows that it may help to regulate healthy blood sugar levels, protect against neurodegenerative health issues, and support heart health, to name a few.

Here’s the scoop on Ceylon cinnamon and a few healthy recipes to help you get more of it in your diet!

About Cinnamon

Cinnamon has a fascinating history that dates back to ancient Egypt when it was used for embalming. The Hebrews used cinnamon in religious ceremonies, while the Romans burned it at funerals believing it to have a sacred fragrance.

In the latter part of the Middle Ages, cinnamon became a much-enjoyed culinary spice. It was believed to be an appetite stimulator, digestive, aphrodisiac, and remedy for sore throats and coughs.

During the Age of Exploration, cinnamon became a coveted and highly valued spice, more valuable than gold from some accounts. The Portuguese, Dutch, and English all fought to control the Ceylon spice trade from what is modern-day Sri Lanka.

Today, cinnamon is ubiquitous throughout the world and enjoyed in sweets, baked goods, and savory dishes across multiple cultures.

Cinnamon is harvested from the bark of several varieties of the evergreen cinnamon tree. These varieties are broken down into two types: Ceylon cinnamon and cassia cinnamon.

Ceylon cinnamon, also known as the “true’ cinnamon, originated from Sri Lanka. It has a subtle and delicate flavor and aroma, which has a floral and fruity quality to it and is beloved by epicureans. Some say it has a clove-like taste as well. It’s more expensive and is commonly used in Europe and Mexico, but less so here in the U.S.

Cassia cinnamon is the primary cinnamon used by Americans and is simply known as “cinnamon.” Plentiful and less expensive than Ceylon cinnamon, cassia cinnamon comes from China (Chinese cinnamon), Indonesia (Koritnje or Padang cinnamon), and Vietnam (Saigon or Vietnamese cinnamon). Cassia cinnamon has a strong, distinctive, woody and bitter flavor. It’s the cinnamon you find at grocery stores in both powder and stick forms. Cassia cinnamon offers a wallop of spicy cinnamon flavor, while Ceylon’s flavor is pronounced, but less obvious.

All cinnamon types are rich in cinnamaldehyde, the naturally occurring flavonoid that gives cinnamon its flavor and odor and has many medicinal properties. It’s more concentrated in cassia cinnamon than Ceylon.

Why Ceylon Cinnamon?

Ceylon cinnamon is preferred for its milder fruity notes and as the safest cinnamon choice when it comes to health.

It turns out that all cinnamon types contain a relatively common plant compound called coumarin. Coumarin can be harmful in high doses – potentially causing damage to the liver and other ill effects.

Cassia cinnamon contains higher levels of coumarin. It isn’t advisable to consume large quantities of it over prolonged periods of time. It’s possible to exceed the upper limit for coumarin if you consume a lot of cassia cinnamon. As little as 1-2 teaspoons of cassia cinnamon could bring someone over the daily limit, and it could be potentially dangerous if that continues over time.

However, Ceylon cinnamon only contains negligible levels of coumarin (about 250 times less than cassia cinnamon) making it the safer, better choice if you consume a lot of cinnamon or wish to take cinnamon supplements to support health.

5 Science-backed Health Benefits of Cinnamon

In traditional medicine, the bark of cinnamon (regardless of type) has been used as an herbal remedy for common colds, cardiovascular health issues, digestive health, and gynecological problems, according to research from the Journal of Traditional Complementary Medicine.

Although human clinical trials with cinnamon are limited, an abundance of pre-clinical and emerging research suggests that it supports health in a number of meaningful ways, including the following:

1. Antimicrobial Support

In one review, 30 different in vitro studies demonstrated Ceylon cinnamon’s antimicrobial action against a wide variety of bacteria. The review also noted several animal studies that demonstrated Ceylon cinnamon’s antifungal and anti-parasitic properties, as well as its antimicrobial action against anaerobic bacteria. Separate animal research has additionally suggested antiviral properties of cinnamon in fighting off respiratory infections. It appears traditional medicine was on to something!

2. Blood Sugar Regulation

Some research suggests that cinnamon may both help decrease the amount of sugar that enters your bloodstream after a meal, as well as help to reduce insulin resistance, which helps your body to maintain healthy blood sugar levels.

A number of studies involving individuals with established blood sugar regulation problems saw improvements with regular consumption of cinnamon at varying amounts from 1 to 6 grams daily. One small recent human study involving 41 patients showed evidence that cinnamon causes positive changes in the blood glucose levels of healthy individuals who consumed 3-6 grams of cinnamon daily. More human studies are needed.

3. Antioxidant and Anti-inflammatory Benefits

Antioxidant compounds in cinnamon have been shown to confer anti-inflammatory action and protect against oxidative stress. A 2020 meta-analysis focused on cinnamon supplementation and biomarkers of inflammation and oxidative stress. After evaluating 12 studies, it concluded that cinnamon may be an aid in reducing inflammation and oxidative stress levels in humans. Thus, cinnamon may help reduce the symptoms of chronic conditions linked to inflammation.

4. Neuroprotective Benefits

Emerging research suggests that cinnamon might help to protect the brain from neurodegenerative problems. One in vitro study found that an extract of Ceylon cinnamon inhibited both tau buildup and tangles, which are hallmarks of one of the most serious neurodegenerative health issues. Human studies are now needed to further explore how cinnamon may help protect the brain.

5. Heart Health Benefits

Cinnamon supplementation and consumption have protective effects on the cardiovascular system. Cinnamon’s anti-inflammatory and antioxidant effects are heart protective. Additionally, research shows that cinnamon may help to increase high-density lipoprotein HDL, the good cholesterol, as well as support healthy blood pressure levels.

Give Ceylon Cinnamon a Try

While more human studies are being conducted on cinnamon, the existing evidence is compelling. Ceylon cinnamon appears to be a safe, healthful, and flavorful addition to your culinary creations or to take as a supplement. You can find Ceylon cinnamon spice and supplements online and at many health retailers.

Try Ceylon cinnamon out in your favorite baked goods using gluten-free flour and alternative sweeteners like coconut sugar, stevia, or monk fruit. Add it to your morning smoothie to give it a flavorful twist. Or try it in savory dish. Here are several recipes to get you started!

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Meet the Author

Kim Henderson, Writer

Kim Henderson has been writing about health, beauty, wellness and the environment for more than 15 years. She’s the author of the award-winning book 50 Simple Steps to Save the World’s Rainforests and the former editor of Healthy Living magazine. She earned her Bachelor of Arts in English from UCLA.