Everyone's Favorite Fall Spice Has Been a Superfood All Along

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Say hello to a rising star in the world of spices: Ceylon cinnamon. This cool little spice is getting all the attention these days, with some TikTokers calling it "the only TRUE cinnamon." But what exactly is Ceylon cinnamon and what makes it so special? As a registered dietitian, let me clue you into all the fuss.

Ceylon cinnamon is indeed referred to as "true cinnamon" by some, hailing from the beautiful island of Sri Lanka. It's often considered to have a lighter, brighter flavor than cinnamon from other regions (think more floral, less spicy), and is often thinner and lighter in appearance. While you may see cinnamon as just another ingredient in your pumpkin pie recipe, it's also linked to a slew of health benefits, especially when consumed consistently at certain doses. Ceylon cinnamon for example, is said to improve blood sugar, support heart health, and reduce inflammation. However, it's crucial to remember that while Ceylon cinnamon is beneficial, it's not a cure-all.

Read on to learn more about the budding spice, including Ceylon cinnamon health benefits and side effect. Plus, find out where to find your own Ceylon cinnamon just in time for the holiday season.

Experts Featured in This Article:

Jen Scheinman, MS, RDN, CDN, is a registered dietitian and women's health advocate.

Ceylon Cinnamon Benefits

Consuming Ceylon cinnamon is linked to a surprising amount of potential health benefits, from better neurological health to lower blood sugar. Here are a few of the most notable benefits.

Reduces Inflammation: One perk of Ceylon cinnamon is its anti-inflammatory properties. Chronic inflammation is linked to various health conditions, such as heart disease, diabetes, and cancer. Over time, low levels of inflammation can also accelerate signs of aging (in a process called "inflammaging"). Incorporating Ceylon cinnamon into your diet may help your body combat inflammation, thanks to the spice being a good source of antioxidants, substances that reduce oxidative stress and inflammation.
Lowers Blood Sugar: Another remarkable benefit of Ceylon cinnamon is its potential blood sugar-lowering properties. Research suggests Ceylon cinnamon can help manage blood glucose levels by increasing insulin sensitivity. Other data shows that consuming cinnamon is linked to a decrease in levels of fasting blood sugar levels. However, it should never replace medication or other prescribed treatments, as more data is needed to confirm this link. Always consult your doctor before using Ceylon cinnamon as a supplementary approach to managing blood sugar levels.
Improves Neurological Health: One less commonly known benefit of Ceylon cinnamon is its potential role in neurological health, particularly in terms of cognitive function and neurodegenerative diseases. Preliminary research suggests that certain compounds in Ceylon cinnamon may inhibit the buildup of a protein called tau in the brain, which is a hallmark of Alzheimer's disease. Animal studies also indicate that cinnamon consumption can help improve memory and learning capacity. While these findings are certainly promising, more extensive human studies are needed to fully understand the potential of Ceylon cinnamon in this domain.
Improves Heart Health: An additional benefit of Ceylon cinnamon is its potential to support heart health. Studies have indicated that this spice can help reduce levels of total cholesterol, LDL "bad" cholesterol, and triglycerides, while maintaining (or even boosting) "good" HDL cholesterol. This protective effect on the heart could be attributed to the presence of antioxidant compounds and anti-inflammatory properties in Ceylon cinnamon. By incorporating this spice into your diet, you may be contributing to a healthier cardiovascular system.
Relieves Arthritis Pain: Research suggests that Ceylon cinnamon may benefit individuals with arthritis. The anti-inflammatory properties of this spice could potentially alleviate inflammation associated with arthritis, thereby reducing joint pain and swelling. While further research on human subjects is needed to validate these results, the findings to date provide a promising indication of the potential benefits of Ceylon cinnamon for those with arthritis.
Thins the Blood: Ceylon cinnamon is believed to have blood-thinning properties due to the presence of a compound named cinnamaldehyde. This compound is thought to inhibit clotting factors in the blood, thereby reducing the risk of thrombosis (abnormal blood clot formation). However, it's essential to note that scientific research in this area is still ongoing, and while early findings are promising, more extensive studies are needed to solidify these claims. Consequently, individuals with blood clotting disorders or those on anticoagulant medication should consult their healthcare provider before incorporating Ceylon cinnamon into their diet or supplement regimen.
Supports a Low-Sodium Diet: Ceylon cinnamon can contribute to a healthier diet by reducing one's sodium intake. Incorporating this spice into your culinary repertoire can enhance the flavor profile of your dishes, allowing you to reduce the amount of salt used. For reference, high-sodium diets are linked to hypertension and heart disease, among other health problems. So substituting salt with Ceylon cinnamon not only adds a burst of flavor, but also aids in the journey towards better health.
Has Anti-Microbial Properties: The cinnamaldehyde component of cinnamon allows Ceylon cinnamon to have anti-microbial activity. In fact, it's been shown to inhibit the growth of Listeria and Escherichia coli (e. coli) in food products, and oral candidiasis among certain populations.

Ceylon Cinnamon Side Effects

While Ceylon cinnamon offers many potential health benefits, it's important to be aware of possible side effects as well. Here's a few to consider before trying it out.

Allergic Reactions: In some individuals, consuming cinnamon, even in moderate amounts, can cause allergic reactions, including skin irritation, itching, and rashes.
Digestive Issues: Consuming Ceylon cinnamon can also lead to digestive problems such as stomach cramps, nausea, and diarrhea.
Liver Damage: Overconsumption of cinnamon could potentially damage the liver, as it contains a compound called coumarin. Although Ceylon cinnamon contains far less coumarin than other types of cinnamon, it's still advised not to exceed the recommended dosage. According to Drugs.com, dosing of ground cinnamon typically falls between one to three grams a day.

"Most of the health concerns seen with cinnamon come from the more commonly consumed type in the US, [called] Cassia," says Jen Scheinman, MS, RDN, CDN, owner of Jen Scheinman Nutrition. This is due to the higher concentration of coumarin, which has been linked to the potential to act as a carcinogen and also cause liver damage. "Ceylon cinnamon has a much lower level of coumarin than Cassia, so, if you are eating it as part of a regular diet, there is very little risk," she says. With this in mind, you can reap many (if not all) of these health benefits from Cassia cinnamon as well. The main differences have to do with flavor and coumarin content.

Worth noting: pregnant people and those with liver disease should exercise extra caution with Ceylon cinnamon or avoid it altogether. And as with any health supplement, always consult your health care provider for personalized advice before incorporating Ceylon cinnamon into your diet.

Where to Buy Ceylon Cinnamon

If you're looking to purchase Ceylon cinnamon, there are several options available. Many health food stores and higher-end grocery stores stock Ceylon cinnamon, though it may not be as readily available as Cassia cinnamon. Alternatively, Ceylon cinnamon can be conveniently purchased online. Websites like Amazon and health-specific e-commerce platforms carry a wide range of brands. Ideally, always look for organic, non-irradiated Ceylon cinnamon from suppliers that emphasize sustainable practices and fair trade.

— Additional reporting by Chandler Plante

Lauren Manaker (she/her) is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way. Lauren is a PS Council member.

Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.

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