Antioxidant Properties
Antioxidants play a critical role in protecting your cells from free radicals. Cinnamon extract contains phenols and other compounds that serve as powerful antioxidants. In fact, researchers believe that cinnamon extract has more antioxidant activity than vitamin E, vitamin C, or many other common antioxidants. Antioxidants can also help reduce inflammation within your body and prevent or delay damage to your cells and tissues. In addition to supporting overall health and wellness, cinnamon extracts may promote healthy blood sugar levels and offer benefits for those who are trying to lose weight. In one animal study, for example, rats fed cinnamon had healthier cholesterol levels compared to rats that were not given any cinnamon at all (2).
Anti-inflammatory properties
The polyphenols in cinnamon have powerful anti-inflammatory properties, which may help people with rheumatoid arthritis, or RA. A 2012 study found that daily consumption of 2 grams (one-half teaspoon) of powdered cinnamon for 30 days resulted in significant decreases in CRP levels (an important marker for inflammation) and other inflammatory markers. In fact, participants who took a placebo did not experience any decrease in their inflammatory markers. Another study showed that taking 1⁄2 to 1 teaspoon twice daily may help reduce symptoms like morning stiffness and pain among people with osteoarthritis (OA). The results suggest that it could potentially be used as an effective and safe complementary treatment for OA—though you should always talk to your doctor before adding anything new to your routine.
Gut health
One of cinnamon’s biggest benefits is to our gut. Not only does it help to keep food moving through our digestive tract, it also regulates blood sugar and reduces inflammation within the gut. And while that might seem too good to be true, there are plenty of studies that show just how effective cinnamon can be when it comes to soothing an upset stomach and supporting your microbiome health. You see, cinnamon contains a couple compounds (hydroxychalcone polymers) that actually create positive changes in your immune system by fighting off illness-causing bacteria like E.
Lowers bad cholesterol (LDL)
Research shows that consuming half a teaspoon of cinnamon per day can help lower LDL, or bad cholesterol. A study published in Phytotherapy Research found that individuals who took 1.5 grams of cassia cinnamon for 40 days experienced significant drops in their LDL levels. Meanwhile, another animal study showed that those who consumed 500 mg/kg (roughly 14 grams for a 150-pound person) had reduced levels of triglycerides—another factor related to heart disease risk—after only ten days. So next time you're cooking up some applesauce, consider adding a dash of cinnamon as well!
Protects heart health
Most people know that cinnamon is high in antioxidants, but did you know it can help lower your risk for heart disease? Studies have shown that consuming 1.5 grams or more per day may improve cholesterol levels. A 2011 study also found that supplementing with 500 mg/day of cinnamon lowered fasting blood glucose by an average of 16 percent, triglycerides by 27 percent and LDL (the bad cholesterol) by about 9 percent. Further research suggests that if you take one or two teaspoons daily, it may help control Type 2 diabetes and hypertension. Cinnamon has also been linked to improved insulin resistance, which helps protect against diabetes.
Helps fight diabetes
Researchers at Columbia University found that adding a half-teaspoon of cinnamon to your food daily could reduce your risk for type 2 diabetes by up to 25 percent. That’s because it improves your body’s sensitivity to insulin, which helps regulate blood sugar levels. One caveat: Make sure you’re using real cinnamon and not cassia (which has a similar flavor but different effects on blood sugar). A study in Diabetes Care suggests that cassia can raise glucose levels—and your risk for diabetes—in people who are already at risk. So before you start smothering everything with cinnamon, be sure you know what kind you have!
Good for liver health
Research suggests that cinnamon may be a safe, low-cost treatment for fatty liver disease. In a 2009 study, animals with liver damage were fed either high doses of cinnamon or no cinnamon for 8 weeks. Those who consumed cinnamon showed significant improvements in their livers; their levels of key enzymes were similar to those seen in healthy animals. Human studies are ongoing. This study also found that drinking hot water with lemon and honey before meals helps reduce abdominal pain, nausea and bloating—all common side effects of fatty liver disease. However, there’s not enough evidence to recommend it as a treatment yet.
Prevents Alzheimer’s disease
Studies show that cinnamon may help slow down, or even prevent, Alzheimer’s disease by stopping and repairing damage to neurons. Alzheimer’s disease is caused by senile plaques that form in your brain, which damage and kill neurons. The plaque build-up is what causes Alzheimer’s dementia, which affects your ability to think clearly and concentrate. Researchers aren’t sure exactly how cinnamon helps prevent these lesions; however, it seems that cinnamaldehyde (an essential oil found in cinnamon) has an inhibitory effect on an enzyme responsible for harmful cell-to-cell interactions and inflammation.