Cinnamon

Effects and Benefits

Core Identification

Common Names:
- Cinnamon
- Ceylon cinnamon (true cinnamon)
- Cassia cinnamon (Chinese cinnamon)
- Sweet cinnamon
- Rou gui (dried bark, Chinese)
- Dalchini (Hindi)
- Canela (Spanish)

Latin Name: Cinnamomum verum syn. C. zeylanicum (true cinnamon); Cinnamomum cassia (cassia cinnamon) — Lauraceae (laurel) family

Category: Herb

Important Note: Ceylon cinnamon has significantly lower coumarin content than cassia varieties and is safer for regular therapeutic use.

Uses

Traditional Uses

• Digestive aid (flatulence, colic, bloating) - Universal use across cultures for thousands of years
• Colds, flu, and respiratory infections - Western, Ayurvedic, and Chinese traditions; used as warming tea
• Nausea and vomiting - Ayurvedic medicine
• Loss of appetite and anorexia - Traditional Western and Eastern medicine
• Uterine bleeding and menorrhagia - Pre-20th century Western herbalism; cinnamon tinctures were standard remedy
• Toothache relief - Ayurvedic medicine
• Exhaustion and fatigue - European folk medicine
• Diarrhea and dysentery - Traditional use worldwide
• Cold extremities and poor circulation - TCM and Western herbal traditions
• Correcting unpleasant effects of other remedies - Used to improve flavor and counter nausea from other herbs

Modern Uses

• Blood sugar regulation (prediabetes/diabetes support) | Research quality: Strong
• Key findings: Multiple clinical trials demonstrate cinnamon helps regulate blood glucose levels, particularly in prediabetic individuals or those with type 2 diabetes. A study by the American Diabetes Association showed doses of 1-3 grams twice daily for 40 days decreased triglycerides, LDL cholesterol, and total cholesterol, with 1 g/day showing greatest triglyceride improvement and 2 g/day showing best cholesterol changes. Cinnamon and compounds extracted from it potentiate insulin activity and affect protein phosphorylation in fat cells. This insulin-potentiating activity is independent of chromium content.

• Source citations: Clare, B. – Spice Apothecary; Bone, K. – Clinical Guide to Blending Liquid Herbs

• Digestive support (dyspepsia, bloating, flatulence) | Research quality: Strong

• Key findings: The German Commission E has approved cinnamon for loss of appetite, dyspeptic complaints, mild spastic conditions of the gastrointestinal tract, bloating, and flatulence. Cinnamon oil decreased stomach and intestinal motility and reduced stress-induced gastric ulcers in animal studies. The warming, stimulant action makes it a favored remedy for digestive upsets including gas, bloating, nausea, and indigestion, and it speeds recovery from gastrointestinal infections.

• Source citations: Bone, K. – Clinical Guide to Blending Liquid Herbs; DK – Herbal Remedies

• Antimicrobial activity | Research quality: Strong (laboratory)

• Key findings: Cinnamon oil demonstrates antibacterial and antifungal activities in vitro, including activity against a range of dermatophytes. Cinnamic aldehyde has been identified as the active fungitoxic constituent. Cinnamon has moderate antibacterial and antifungal activity and acts against Helicobacter pylori, an organism that can cause stomach ulcers. The essential oil is powerfully antibacterial, antiviral, and antifungal, inhibiting the growth of unfriendly microorganisms including E. coli and Typhoid bacilli.

• Source citations: Bone, K. – Clinical Guide to Blending Liquid Herbs; McIntyre, A. – The Complete Herbal Tutor

• Respiratory infections (colds, flu, coughs) | Research quality: Moderate

• Key findings: Cinnamon provides pleasant treatment for colds, flu, chest infections, and coughs that can be safely given to children. The astringent tannins have a drying effect on mucosa, clearing catarrh and acting as an expectorant. Inhalations of cinnamon can be used as a decongestant for colds, sore throats, coughs, sinusitis, and catarrh—traditionally used for tuberculosis.

• Source citations: DK – Herbal Remedies; McIntyre, A. – The Complete Herbal Tutor

• Circulation support | Research quality: Moderate

• Key findings: Cinnamon's ability to stimulate circulation is often overlooked. Taken long-term, it strengthens blood flow to the hands and feet, helping those with poor peripheral circulation. It is a warming, circulatory stimulant particularly good for keeping warm in winter. Cinnamon also lowers LDL cholesterol and triglycerides.

• Source citations: DK – Herbal Remedies; McIntyre, A. – The Complete Herbal Tutor

• Uterine astringent (heavy menstrual bleeding) | Research quality: Moderate

• Key findings: Before the twentieth century, cinnamon tinctures were the standard remedy for uterine bleeding. Certain forms of cinnamon inhibit thromboxane A₂, which causes platelets to clump and form clots. Inhibiting thromboxane leads to less clotting and a more normal blood flow—paradoxically reducing uterine bleeding by stimulating blood flow away from the uterus. Cinnamon curbs heavy bleeding and can alleviate irregular or painful periods.

• Source citations: Balch, P. – Prescription for Herbal Healing; McIntyre, A. – The Complete Herbal Tutor

• Peptic ulcer protection | Research quality: Preliminary to Moderate

• Key findings: A compound found in cinnamon, propanoic acid, stops the formation of stomach ulcers without interfering with the production of gastric acid. Cinnamon protects the gut lining against irritation and infection and prevents inflammation and ulcers.
• Source citations: Balch, P. – Prescription for Herbal Healing; McIntyre, A. – The Complete Herbal Tutor

Active Compounds

Primary Active Ingredients:
- Cinnamic aldehyde (cinnamaldehyde) - The major constituent of the essential oil (80-90% of oil content); responsible for antibacterial, antifungal activities; creates the characteristic pungency
- Coumarin - Naturally occurring compound; higher in cassia varieties; potential hepatotoxicity concern at high doses
- Essential oil - Contains cinnamic aldehyde plus other volatile components; antibacterial, antifungal, antispasmodic
- Eugenol - Anesthetic compound that helps relieve pain in arthritis, toothache, headaches, muscle stiffness
- Tannins - Astringent compounds providing drying effects on mucosa
- Propanoic acid - Compound that prevents stomach ulcer formation

Dosage Information

Standard Dosage:
- Form: Powder/bark
- Amount: 1-2 grams per day (approximately ¼ teaspoon powder)
- Frequency: Sprinkled on food once or twice daily (morning oatmeal, toast, yogurt, applesauce)

Therapeutic Dosage:
- Form: Capsule/powder
- Amount: 2-4 grams bark per day
- Purpose: Blood sugar regulation, digestive support
- Duration: 40 days minimum shown in clinical trials

Essential Oil Dosage:
- Amount: 0.05-0.2 grams daily
- Warning: Must be properly diluted; internal use only with professional guidance

Tincture Dosage:
- Weak tincture (1:5, 60% alcohol, 5% glycerin): 30-60 drops up to 3 times daily
- Glycerite (1:5, sealed simmer method): 3-10 drops up to 3 times daily

Maximum Safe Dosage:
- Daily maximum: 4 grams bark for general use
- Warning threshold: More than 2 grams daily can cause gastrointestinal irritation
- Coumarin concern: If using cassia cinnamon regularly at therapeutic doses, consider switching to Ceylon cinnamon to reduce coumarin exposure

Bioavailability Notes:
- Ceylon vs. Cassia: Ceylon cinnamon (C. verum) has significantly lower coumarin content than cassia varieties and is safer for regular therapeutic use. All commercially available species show some medicinal activity, but Ceylon has shown the most clinical promise.
- Form considerations: Food-based doses are well-tolerated. Powder can be mixed with food; do not attempt to take it straight.

How to Take It

Timing:
- Best time of day: Morning is traditional; can be taken any time with food
- With food or on empty stomach? Take with food—sprinkle on oatmeal, toast, yogurt, or incorporate into meals
- Specific timing notes: One recommendation for blood sugar support is a teaspoon of cinnamon powder at night. Taking with largest meal may help with post-meal glucose regulation.

Synergies - What It Works Well With

Complementary Supplements:
1. Ginger - Both warming digestives; synergistic for respiratory infections and circulation | Traditional chai combination
2. Turmeric - Both anti-inflammatory; combined for cardiovascular health | Traditional culinary pairing
3. Garlic - Both support heart health and blood sugar regulation | Traditional Mediterranean/Asian cooking
4. Cumin - Combined for heart-healthy cooking | Spice blends for metabolic support
5. Honey - Traditional pairing for colds and throat comfort | Antimicrobial synergy

Avoidance - What NOT to Combine With

Supplement Interactions:
1. High-dose blood-thinning herbs (garlic, ginkgo) - Combined antiplatelet effects | Increased bleeding risk with therapeutic doses

Drug Interactions:
1. Blood Thinners (Warfarin, Aspirin, Heparin) - Cinnamon inhibits thromboxane A₂ and has antiplatelet properties | Increased bleeding risk | Severity: Moderate
2. Diabetes Medications (Metformin, insulin, sulfonylureas) - Cinnamon may lower blood sugar | Hypoglycemia risk | Severity: Moderate
3. Liver-metabolized drugs - High coumarin intake (from cassia varieties) may stress liver | Monitor liver function | Severity: Mild to Moderate

Food Interactions:
- No significant food interactions
- Note: Coumarin is also found in peppermint, celery, sweet clover, lavender, and carrots—avoid combining high amounts if taking therapeutic doses of cassia cinnamon

Safety Information

Long-Term Use:
- Safety of prolonged use: Safe at food-based doses (1-2 g/day) long-term
- Monitoring recommendations: If using cassia cinnamon at therapeutic doses for extended periods, consider periodic liver function monitoring due to coumarin content
- Species recommendation: For regular therapeutic use, choose Ceylon cinnamon (C. verum) to minimize coumarin exposure
- Essential oil warning: Large amounts of cinnamon oil ingested internally can cause kidney damage or coma. Cinnamon oil is very irritating—avoid internal use; for topical use, dilute 1 drop in 50-60 drops of carrier oil and test on small patch of skin before applying.
- Pregnancy caution: Cinnamon oil and bark are not recommended during pregnancy except as a seasoning in food. Medicinal doses may cause uterine contractions. Avoid while breastfeeding.
- Allergy note: People allergic to tolu balsam should avoid medicinal use of cinnamon oils and aromatherapy use. Rarely, can cause allergic skin reactions (contact dermatitis).

Primary Uses At-a-Glance

Primary: Blood sugar regulation, digestive support (gas, bloating, dyspepsia), circulation and cold extremities, colds and flu, antimicrobial support

Secondary: Heavy menstrual bleeding, cholesterol support, peptic ulcer protection, loss of appetite, respiratory infections, sore throat

Sources

Local Library:
- Balch, Phyllis – Prescription for Herbal Healing (fibroids, menstrual problems, thromboxane inhibition, peptic ulcer, antimicrobial)
- Bone, Kerry – Clinical Guide to Blending Liquid Herbs (Commission E approval, pharmacological research, traditional prescribing, tincture dosing, clinical studies)
- Clare, Bevin – Spice Apothecary (coumarin safety, cassia vs. verum comparison, blood glucose clinical trials, dosing recommendations, cholesterol studies, heart health)
- Cohen, Bevin – The Artisan Herbalist (Ceylon vs. cassia coumarin content, topical uses, pregnancy/breastfeeding cautions)
- DK – Herbal Remedies (traditional uses, digestive support, respiratory uses, circulation, blood sugar support, safety rating)
- Easley, Thomas – The Modern Herbal Dispensatory (warnings, energetics, dosage forms, specific indications, tincture/glycerite preparations)
- McIntyre, Anne – The Complete Herbal Tutor (comprehensive body system applications, nervous system protection, antimicrobial spectrum, hormonal balance)
- Schnaubelt, Kurt – The Healing Intelligence of Essential Oils (essential oil safety, sensitization potential, tropical infections use)

General Knowledge:
- Core Identification framework, basic traditional uses structure
- Commission E, WHO monograph findings (as cited through source texts)