10 Benefits of Cinnamon: How to Use & Healthy Recipes

Clinical review: Tatiana Zanin
Registered Dietitian

Cinnamon, scientifically known as Cinnamomum, is an aromatic spice that is rich in flavonoids like eugenol, hesperidin, and linalool. It contains anti-inflammatory and antioxidant properties that help in the prevention of cardiovascular disease, cancer and diabetes. 

Due to its high quantities of cinnamaldehyde (a compound that boosts metabolism and improves concentration), cinnamon can also improve physical and mental capabilities, and can stimulate fat burnings to help with weight loss.

Cinnamon can be found in supermarkets and natural health product stores in powder form, sticks or flakes. It is most used to sweeten meals and desserts, and can also be used in teas. 

Imagem ilustrativa número 1

Health benefits

Regular consumption of cinnamon can be beneficial for many aspects of health, including: 

1. Control diabetes

Cinnamon posses antioxidant and anti-inflammatory properties that helps to protect pancreatic cells and improve the function of insulin. It helps to prevent insult resistance and diabetes.

2. Promote weight loss

Cinnamon contain cinnamaldehyde, a compound that boosts metabolism and promotes fat burning, making it a great addition to a weight loss diet. This spice can also be used to sweeten recipes, making it a great sugar substitute to reduce calories. 

3. Treat cavities and bad breath

Cinnamaldehyde and eugenol are compounds found in cinnamon that have with bactericide properties. These can help to treat oral problems, like cavities, gingivitis and bad breath. 

4. Improve mental health 

Cinnamon contains antioxidants that prevent damage caused by free radicals in central nervous system cells. This can improve memory and prevent conditions like dementia, Alzheimer’s and Parkinson’s. 

5. Prevent cardiovascular disease

The antioxidant compounds present in cinnamon help to prevent oxidation of fat cells, which can reduce levels of  “bad” cholesterol, or LDL, as well as triglycerides. This can help to prevent illnesses like atherosclerosis, infarct and heart failure. 

In addition, cinnamaldehyde and cinnamic acid, which are bioactive compounds with anti-inflammatory actions, can promote arterial health and relaxation, which can help to control blood pressure. 

6. Improve mood 

Cinnamon contains anti-inflammatory properties, which prevents inflammation of central nervous system cells. This can boost production of serotonin, a neurotransmitter that helps to regulate mood, happiness and overall wellbeing.

7. Improve digestion 

Cinnamon improves the action of enzymes that are responsible for the absorption of nutrients. This can improve overall digestion and relieve symptoms like abdominal bloating and excess gas. Check-out other natural ways you can relieve gas at home. 

8. Help to prevent cancer  

Because it contains cinnamaldehyde and eugenol, compounds with a strong antioxidant action, cinnamon can help get rid of high levels of free radicals and prevent cellular damage. This can help to prevent the development of some types of cancer. 

9. Improve sexual health

Cinnamon is considered to be an aphrodisiac, as it contains stimulating properties and improves blood circulation. This can increase sensitivity and boost wellness, libido and pleasure. 

10. Strengthen the immune system 

Because it contains camphor, eugenol and cinnamaldehyde, which are bioactive compounds with anti-inflammatory and antioxidant properties, cinnamon is a spice that can regulate the immune system. It can improve its abilities to fight infections like the cold or flu. 

Nutritional information

The following table contains the nutritional information for 16 g or 2 tablespoons of powdered cinnamon: 


Quantity in 16 g (2 tablespoons) of powdered cinnamon


38.6 cal


0.6 g


0.2 g


12.6 g


8.3 g

Vitamin A

2.4 mcg


17.6 mcg

Vitamin C

0.6 mg


156 mg


1.3 mg


9.4 mg


66.2 mg


10 mg


2.7 mg

It is important to remember that to achieve the health benefits of cinnamon, it must be used in combination with a balanced diet with regular physical exercise. 

How to use it

Cinnamon can be founds in powder form or as sticks or flakes. It can be used to season meat, fish, chicken or rice. This spice is also used to sweeten coffee, tee or desserts like oatmeal, cookies, fruit salads, or pancakes. 

It can also be used in its essential oil form, which can be purchased in natural health stores. You can dilute 8 drops of cinnamon oil in 45 ml (1.5 oz) of bioethanol and 55 ml (about 2 oz) of distilled water. You can place this mixture in a spray-bottle and spray it in different rooms of your house to improve physical and mental health and increase libido. 

How to make cinnamon tea

Another popular way of ingesting cinnamon is through taking a cinnamon tea, which besides being aromatic also brings all the health benefits of cinnamon.


  • 1 cinnamon stick
  • 1 cup of boiling water

Preparation method

Place one cinnamon stick in boiling water and let it soak for 10 minutes. Then remove the stick and drink up to three cups a day, before meals.  If the flavor is too strong, you can reduce the time you soak the cinnamon stick and add some drops of lemon or a thin slice of ginger, for instance.

Healthy recipes

Imagem ilustrativa número 2

Some recipes that can be made with cinnamon are:

1. Cinnamon and banana bread


  • 5 eggs
  • 2 and ¼ cups of flour
  • 1 cup of cane sugar
  • 1 tablespoon of baking powder
  • ¾ cup of milk
  • 2 bananas, mashed up
  • 1 cup of oil
  • ½ cup of ground walnuts
  • Cinnamon for sprinkling

Preparation method

Beat the eggs, sugar, milk, and oil for about 5 minutes in a blender. Then, add the flour and baking powder, and beat the batter until the ingredients are well incorporated. Place the batter in a bowl and add the mashed bananas and the ground walnuts and mix well until the batter is smooth.

Pour the batter into a lined or greased baking pan and place in a pre-heated oven at 356º F (180º C) until the top is golden. Finally, sprinkle some cinnamon on top. 

2. Baked apple with cinnamon 


  • 2 apples
  • 2 cinnamon sticks
  • 2 tablespoons of unrefined cane sugar

Preparation method

Preheat the oven to 390ºF (200º C). Wash the apples and remove the core without splitting them. Place the apples in an oven-safe dish or tray, and place a cinnamon stick in the middle. Sprinkle with sugar. Bake for 15 minutes or until the apples are soft.

3. Apple and cinnamon pancakes


  • 1 egg
  • 1 tablespoon of almond flour 
  •  2 tablespoons of oat flour
  • ½ an apple, grated
  • 1 teaspoon of honey 
  • 2 tablespoons of milk or milk alternative 
  • Cinnamon alternatives

Preparation method

In a bowl, mix all the ingredients with a spoon. Heat a non-stick frying pan on high and place some of the mixture. Cook each side for 2 to 3 minutes, and serve with yogurt, peanut butter, or fruits and nuts. 

Possible side-effects

Generally speaking, it is safe to consume up to 6 g of cinnamon per day. Side effects of excessive cinnamon consumption include allergies, skin irritation, stomach irritation, and hypoglycemia. It can also worsen already-present liver disease. 

Contraindication considerations

Cinnamon is contraindicated for people with allergies or skin reactions to cinnamon. It should also be avoided if you have gastric or intestinal ulcers. Additionally, cinnamon should not be consumed in pregnancy as it may stimulate uterine contractions.  

Consumption by babies and children is can be unsafe if there is a family history of cinnamon allergies, asthma or eczema. 

Was this information helpful?

Edited by Tua Saude editing team in March 2022. Clinical review completed by Tatiana Zanin - Registered Dietitian in March 2022.


  • GUPTA Jain et al. Effect of oral cinnamon intervention on metabolic profile and body composition of Asian Indians with metabolic syndrome: a randomized double -blind control trial. Lipids in Health and Disease. 16. 1-11, 2017
  • ZAMANI Tayebe et al. The effect of oral supplementation of cinnamon on weight loss and blood pressure in patients with type 2 diabetes: a randomized clinical trial. Journal of Nutritional Science and Dietetics. 3. 1; 2017
Show more references
  • KHASNAVIS Saurabh. Cinnamon treatment upregulates neuroprotective proteins Parkin and DJ-1 and protects dopaminergic neurons in a mouse model of Parkinson's disease. Journal of Neuroimmune Pharmacology. 9. 4; 569-581, 2014
  • ADISAKWATTANA Sirichai et al. Inhibitory activity of cinnamon bark species and their combination effect with acarbose against intestinal α-glucosidase and pancreatic α-amylase. Plant Foods for Human Nutrition. 66. 2; 143-148, 2011
  • ROSHNI George et al. Interaction of cinnamaldehyde and epicatechin with tau: implications of beneficial effects in modulating Alzheimer's disease pathogenesis. Journal of Alzheimer's Disease. 36. 1; 21-40, 2013
  • HAMZA Muhammad et al. Antioxidant Activity of Cinnamon zeylanicum. Asian Journal of Pharmaceutical Research. 11. 2; 106-116, 2021
  • GOWRI Mangala et al. Effectiveness of cinnamon tea in reducing weight among late obese adolescence. Asian Journal of Pharmaceutical and Clinical Research . 10. 4; 156-159, 2017
  • MEDAGAMA Arjuna. The glycaemic outcomes of Cinnamon, a review of the experimental evidence and clinical trials. Nutrition Journal. 14. 1-12, 2015
  • NIMROUZI Majid et al. A panoramic view of medicinal plants traditionally applied for impotence and erectile dysfunction in Persian medicine. Journal of Traditional and Complementary Medicine. 10. 1; 7-12, 2020
  • JIANG Juan et al. Cinnamaldehyde induces fat cell-autonomous thermogenesis and metabolic reprogramming. Metabolism. 77. 1; 58-64, 2017
  • GOSWAMI Sumanta et al. Effect of Cinnamomum cassia Methanol Extract and Sildenafil on Arginase and Sexual Function of Young Male Wistar Rats. Journal of Sexual Medicine. 11. 6; 1475-1483, 2014
  • SADEGHI Sahand; DAVOODVANDI Amirhossein et al. Anti-cancer effects of cinnamon: Insights into its apoptosis effects. European Journal of Medicinal Chemistry. 15. 131-140, 2019
  • PARISA Nita; HIDAYAT Rachmat et al. Antidepressant Effect of Cinnamon (Cinnamomum burmannii) Bark Extract in Chronic Stress-Induced Rats. Macedonian Journal of Medical Sciences. 21. 8; 273-277, 2020
  • KWON Ho-Keun; HWANG Ji-Sun et al. Cinnamon extract induces tumor cell death through inhibition of NFκB and AP1. BMC Cancer. 10. 1-10, 2010
  • Mahmoodnia Leila; Aghadavod Esmat et al. Ameliorative impact of cinnamon against high blood pressure; an updated review. Journal of Renal Injury Prevention. 6. 3; 171-176, 2017
  • GRUENWALD, Joerg; FREDER, Janine Freder; ARMBRUESTER, Nicole. Cinnamon and Health. Crit Rev Food Sci Nutr. Vol.50(9). 822-834, 2010
  • FIGUEIREDO, Cristiane S. S.S et al. Óleo essencial da Canela (Cinamaldeído) e suas aplicações biológicas. Rev. Investig, Bioméd. Vol.9(2). 192-197, 2017
  • AGÊNCIA NACIONAL DE VIGILÂNCIA SANITÁRIA. Formulário de Fitoterápicos. 2011. Available on: <http://portal.anvisa.gov.br/documents/33832/259456/Formulario_de_Fitoterapicos_da_Farmacopeia_Brasileira.pdf/c76283eb-29f6-4b15-8755-2073e5b4c5bf>. Access in 15 Nov 2019
  • HAYWARD, J, Nicholas et al. Cinnamon Shows Antidiabetic Properties that Are Species-Specific: Effects on Enzyme Activity Inhibition and Starch Digestion. Springer. Vol.74. 544–552, 2019
  • VISWESWARA, R, Pasupuleti; GAN, H, Siew. Cinnamon: A Multifaceted Medicinal Plant. Evidence-Based Complementary and Alternative Medicine. Vol.2014. 1-12, 2014
  • AGÊNCIA NACIONAL DE VIGILÂNCIA SANITÁRIA. Formulário de Fitoterápicos - Farmacopeia Brasileira - 2ª edição. 2021. Available on: <https://www.gov.br/anvisa/pt-br/assuntos/farmacopeia/formulario-fitoterapico/arquivos/2021-fffb2-final-c-capa2.pdf>. Access in 25 Nov 2021
  • UNITED STATES DEPARTMENT OF AGRICULTURE AGRICULTURAL RESEARCH SERVICE . USDA Food Composition Database. Available on: <https://ndb.nal.usda.gov/ndb/search/list?home=true>. Access in 25 Nov 2021
  • PLATAFORMA PORTUGUESA DE INFORMAÇÃO ALIMENTAR . Composição de Alimentos: Canela. Available on: <http://portfir.insa.pt/foodcomp/food?952>. Access in 30 Jul 2019
Clinical review:
Tatiana Zanin
Registered Dietitian
Graduated in Clinical Nutrition in 2001 and has a Master’s in Clinical Nutrition. Licensed to practice under the CRN-3 in Brazil and the ON in Portugal