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November 6, 2025
Marianne Waldenfels
The aromatic spice from the bark of tropical trees is more than just an ingredient for Christmas cookies. But how healthy is cinnamon really, and what should you be aware of?
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Cinnamon is one of the oldest spices in the world and was already valued as a precious commodity in ancient times. Today, we use it to season not only desserts and hot drinks but also increasingly savory dishes. However, the brown powder apparently does more than just taste good – research is intensively studying its health effects.
First, it is important to know: cinnamon is not just cinnamon. There are mainly two varieties available in the market. The cheaper cassia cinnamon originates primarily from China, Vietnam, or Indonesia and has a strong, slightly sharp taste. The higher-quality Ceylon cinnamon, also known as "true cinnamon," comes from Sri Lanka and has a finer, sweeter taste.
The crucial difference lies in the content of coumarin, a natural plant compound. Cassia cinnamon contains much more of it – and this is exactly where the problem lies: in higher doses, coumarin can burden the liver and should therefore not be consumed in large quantities. The Federal Institute for Risk Assessment recommends adults not consume more than two grams of cassia cinnamon daily. Ceylon cinnamon, on the other hand, contains only traces of coumarin and can be used more safely.
Cinnamon contains a variety of bioactive substances. Of particular interest are the polyphenols, secondary plant compounds with antioxidant properties. These can capture free radicals and thereby reduce oxidative stress – a mechanism that plays a role in the development of chronic diseases.
In addition, cinnamon provides essential oils, especially cinnamaldehyde, which is responsible for the characteristic scent and flavor. It also contains small amounts of manganese, iron, and calcium.
Research is particularly focused on the potential effect of cinnamon on blood sugar levels. Several studies suggest that regular cinnamon consumption could improve insulin sensitivity and lower fasting blood sugar. The mechanism behind this is not yet fully understood, but it is suspected to influence insulin receptors and glucose metabolism.
For people with type 2 diabetes or prediabetes, cinnamon could therefore be an interesting supplement – but by no means a substitute for medication or a balanced diet. The studies are not yet clear enough for definitive medical recommendations, and the effects vary individually.
The anti-inflammatory properties of cinnamon are also being scientifically investigated. Chronic inflammatory processes in the body are considered contributors to numerous diseases, from cardiovascular problems to neurodegenerative conditions. The antioxidants contained in cinnamon could have a preventive effect here.
Additionally, cinnamon shows antimicrobial effects against various bacteria and fungi. This property is already used in food preservation. Whether therapeutic applications can be derived from this is still to be determined by research.
Some studies suggest that cinnamon can positively affect cholesterol and triglyceride levels. In the long term, it could support the cardiovascular system by reducing inflammation in the vascular walls and stabilizing blood lipid levels.
Moreover, cinnamon has an immune-boosting effect: The essential oils it contains have mild antiviral and antibacterial properties, which is why cinnamon is often used in natural medicine for colds – for example, as a warming remedy in tea or milk.
As promising as the positive aspects sound – caution is advised. Pregnant and breastfeeding women should use cinnamon only in usual spice amounts, as higher doses could induce labor. People with liver diseases should pay special attention to the coumarin content and preferably choose Ceylon cinnamon.
Consulting with a doctor is also advisable when taking blood-thinning medications, as coumarin can affect blood clotting. Allergic reactions to cinnamon are rare but can occur – usually in the form of skin irritations or mucous membrane inflammations in the mouth.
Those who want to benefit from the health advantages should pay attention to quality. Ceylon cinnamon is the safer choice for regular use. About half to one teaspoon daily is considered safe and can be used in various ways: in muesli, smoothies, coffee, curries, or stews.
A morning 'cinnamon tea' made from hot water with a pinch of cinnamon and some honey is a simple start. Cinnamon also works well in combination with other spices like ginger or turmeric.
Cinnamon is undoubtedly more than just a flavoring. The health effects, especially on blood sugar metabolism and inflammatory processes, are promising – though more research is needed. As part of a balanced diet, cinnamon can certainly contribute to health.
However, the right variety and dosage are crucial. Ceylon cinnamon in moderate amounts is safe and enriching for most people. Those who want to be extra cautious should choose organic quality and pay attention to the origin. And as is often the case: the dose makes the poison – or in this case, the remedy.
