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Herbs & Spices · Spices

Cinnamon: Benefits, Nutrition, Ceylon vs. Cassia & Side Effects

What cinnamon is, what a teaspoon gives you, what human trials show for blood sugar, cholesterol, blood pressure and PCOS, how Ceylon and cassia differ, and how much to use each day.

By Dr. Josh Axe, DC, DNM, CNS·19-min read
Meet the Medical Advisory Board
Evidence-based54 sources citedUpdated October 22, 2026
Published Oct 22, 2026Last updated Oct 22, 2026Editorial policyMedical review policyFact-checking policy
Cinnamon sticks and ground cinnamon
Cinnamon, ground and in sticks.
The Dr. Axe Score™
6.3/10
Overall Dr. Axe Score · Cinnamon

Cinnamon scores 6.3 as an easy daily spice with dozens of human trials behind its blood sugar use and one clear shopping rule: Ceylon for daily use.

Scientific Evidence
6.8/10
Dozens of placebo-controlled trials and several meta-analyses on blood sugar, cholesterol and blood pressure, lasting weeks to a few months.
Antioxidant & Anti-Inflammatory
6.6/10
Ground cinnamon ranks fourth among spices for antioxidant content, and trials of 1.5 to 4 grams a day lowered CRP and a marker of oxidative stress.
Clinical Effectiveness
6.8/10
An easy daily spice that modestly helps blood sugar, cholesterol and blood pressure.
Nutrient Density
4.4/10
A teaspoon has about 6 calories and supplies 20% of the Daily Value for manganese and 1.4 grams of fiber, with small amounts of calcium and iron.
Why this score?
Why Cinnamon scores 6.3 / 10

    Weighting: Evidence 30% · Antioxidant & Anti-Inflammatory 25% · Clinical Effectiveness 25% · Nutrient Density 20% (6.8×0.30 + 6.6×0.25 + 6.8×0.25 + 4.4×0.20 = 2.04 + 1.65 + 1.70 + 0.88 = 6.27, shown as 6.3).

    A transparent, weighted index built for foods. See how it’s calculated →
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    Cinnamon at a glance

    Cinnamon is a warm, sweet spice made from tree bark, and yes, cinnamon is good for you: in human trials it has lowered fasting blood sugar, cholesterol and blood pressure by modest amounts, and a teaspoon adds fiber and manganese for about 6 calories.1111239

    • Blood sugar: fasting glucose down about 11 to 15 mg/dL in pooled trials in type 2 diabetes
    • Also studied in people: cholesterol and triglycerides, blood pressure, PCOS and inflammation markers
    • Ceylon vs. cassia: choose Ceylon for daily use
    • Main cautions: diabetes medication, mouth reactions to cinnamon flavoring, and inhaling dry ground cinnamon, all in the side effects section

    Cinnamon is the warm, sweet spice you sprinkle on oatmeal and stir into coffee, made from the inner bark of Cinnamomum trees. A teaspoon costs you about 6 calories and brings fiber, manganese and a concentrated load of plant compounds.3924 Dozens of clinical trials have tested this kitchen spice.111

    I tell people to use healing spices daily: cinnamon for blood sugar, ginger for digestion, garlic for immunity.43 Cinnamon earns that daily place at food amounts.

    A meta-analysis of 16 studies found that cinnamon significantly reduced fasting blood sugar levels and helped fight prediabetes, diabetes and insulin resistance.Dr. Josh Axe, DC, DNM, CNSFrom Top 5 Holiday Superfoods You Didn't Know You Needed, The Dr. Josh Axe Show (2024), at 5:58

    Get the free Insulin Resistance & Prediabetes protocol

    Blood sugar is cinnamon's best-studied use, and this free protocol puts it into a full plan. It lays out:

    • The top 10 blood sugar foods, with Ceylon cinnamon at about a teaspoon a day
    • The top 8 blood sugar supports, with Ceylon cinnamon at 1 gram a day
    • The daily levers that bring insulin and HbA1c down over time

    Free with your Dr. Axe account (email or Google). You'll also get the protocol's short email series and the Dr. Axe newsletter; unsubscribe anytime.

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    Did you know?

    • Cinnamon is named four times in the King James Bible, in Exodus, Proverbs, the Song of Solomon and Revelation.4142

    • Ground cinnamon ranks fourth among dried spices for antioxidant content in a large food table, at 77.0 mmol per 100 grams.24

    • Most cinnamon sold in U.S. stores is cassia rather than Ceylon.28

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    What is cinnamon?

    Quick answer

    Cinnamon is a spice made from the dried inner bark of Cinnamomum trees, sold as sticks or ground powder. Ceylon cinnamon comes from Cinnamomum verum, and cassia types come from related species; most cinnamon sold in U.S. stores is cassia.2832

    Workers strip the bark, remove the outer layer, and let the inner bark curl into sticks as it dries; ground cinnamon is those sticks milled to a powder. Two families fill store shelves. Ceylon cinnamon comes from Cinnamomum verum, grown mainly in Sri Lanka, and only C. verum is "true cinnamon," while cassia types are also labeled "cinnamon."32 The cassia family includes C. cassia from China, C. burmannii from Indonesia and C. loureiroi from Vietnam, sold as Saigon cinnamon.28 The Ceylon vs. cassia section below covers the one difference that matters for daily use, coumarin.

    In traditional Chinese medicine, cinnamon is a warming spice, one of my super six warming spices for a cold or flu or when your body runs cold.46

    A short history of cinnamon

    Cinnamon appears early in Scripture, in the recipe for the holy anointing oil. God told Moses: "Take thou also unto thee principal spices, of pure myrrh five hundred shekels, and of sweet cinnamon half so much, even two hundred and fifty shekels, and of sweet calamus two hundred and fifty shekels, And of cassia five hundred shekels, after the shekel of the sanctuary, and of oil olive an hin" (Exodus 30:23-24).41 Both the names sweet cinnamon and cassia appear in the same recipe. Cinnamon has stayed a valued food and traditional remedy ever since, and it fits the biblical diet table as a daily spice.

    Cinnamon nutrition facts

    Quick answer

    One teaspoon of ground cinnamon (2.6 grams) has about 6 calories, 2.1 grams of carbohydrate, 1.4 grams of fiber and 0.06 grams of sugar, plus 0.455 milligrams of manganese, 20% of the Daily Value.3940

    From USDA FoodData Central record 171320, "Spices, cinnamon, ground," at USDA's weight of 2.6 grams per teaspoon. The record does not name the species, so these values describe ground cinnamon as sold. % Daily Value uses FDA reference values.3940

    NutrientPer teaspoon (2.6 g)Per 100 g% Daily Value per teaspoon
    Calories6.4 kcal247 kcaln/a
    Carbohydrate2.1 g80.6 gn/a
    Fiber1.4 g53.1 g5%
    Sugars0.06 g2.17 gn/a
    Protein0.1 g3.99 gn/a
    Fat0.03 g1.24 gn/a
    Calcium26 mg1,000 mg2%
    Iron0.22 mg8.32 mg1%
    Magnesium1.6 mg60 mgn/a
    Potassium11 mg431 mgn/a
    Manganese0.455 mg17.5 mg20%
    Vitamin K0.8 mcg31.2 mcg1%

    The standout is manganese: a teaspoon covers about a fifth of the Daily Value, and that same teaspoon adds 1.4 grams of fiber, 5% of the Daily Value, toward a high-fiber foods pattern.3940

    What is cinnamon good for?

    Quick answer

    Cinnamon is good for blood sugar support first: pooled placebo-controlled trials in type 2 diabetes and prediabetes show lower fasting blood sugar, and trials also show modest gains in cholesterol, triglycerides, blood pressure, PCOS measures and inflammation markers.1311121622 The six benefits are ranked below.

    Where the research stands

    The human research on cinnamon is broad and mostly small. The largest synthesis in type 2 diabetes pools 28 randomized trials and 3,054 adults with type 2 diabetes,1 and other syntheses cover prediabetes, cholesterol, blood pressure, PCOS and inflammation markers.311121522 An older Cochrane review's 10 trials in 577 people used mostly cassia at a mean of 2 grams a day for 4 to 16 weeks, while another analysis covered 120 mg to 6 grams a day for 4 to 18 weeks, and results vary widely from trial to trial.54

    Cinnamon benefits, graded by evidence strength. Evidence labels are editorial judgments.
    BenefitEvidenceWhat was studiedWhat the research shows

    Blood sugar in type 2 diabetes

    		Moderate

    Cinnamon capsules or powder for 30 to 120 days

    Fasting glucose down 15.26 mg/dL and HbA1c down 0.56 points1

    Blood sugar in prediabetes

    		Emerging

    1.5 g a day for 12 weeks and 4 g a day for 4 weeks in adults with prediabetes

    Fasting glucose held steady on cinnamon while it rose on placebo, a 5 mg/dL difference between groups; glucose peaks were lower on continuous glucose monitors76

    Cholesterol and triglycerides

    		Moderate

    Cinnamon in people with metabolic diseases

    Total cholesterol down 11.67, triglycerides down 16.27 and LDL down 6.36 mg/dL11

    Blood pressure

    		Mixed

    Cinnamon, mostly 2 grams a day or less

    Systolic down 5.17 and diastolic down 3.36 mmHg12

    PCOS: insulin resistance and cycles

    		Emerging

    1.5 grams a day in women with PCOS

    Fasting glucose, insulin and insulin resistance improved; cycles came more often in one trial1617

    Inflammation and oxidative stress

    		Emerging

    Cinnamon powder, 1.5 to 4 grams a day

    CRP down 2.22 mg/L and a marker of oxidative stress lower22

    Health benefits of cinnamon, ranked by evidence

    Ranked by the strength of the human evidence, cinnamon is best for blood sugar in type 2 diabetes, blood sugar in prediabetes, cholesterol and triglycerides, blood pressure, PCOS, and inflammation and oxidative stress markers.

    1

    Blood sugar in type 2 diabetes

    Moderate evidenceHuman studyMeta-analysis · 28 randomized trials · 3,054 adults

    In the largest synthesis in type 2 diabetes, 28 randomized trials in 3,054 adults with type 2 diabetes, cinnamon capsules or powder for 30 to 120 days lowered fasting glucose by 15.26 mg/dL and HbA1c by 0.56 points compared with placebo or control.1 See "Does cinnamon lower blood sugar?" below for the earlier syntheses, the prediabetes trials and how cinnamon appears to work.

    Study takeaway: fasting glucose down 15.26 mg/dL across 28 trials in type 2 diabetes.

    2

    Blood sugar in prediabetes

    Emerging evidenceHuman studyPlacebo-controlled trials of 54 and 18 adults; meta-analysis of 16 trials

    In a placebo-controlled trial in which neither the people nor the researchers knew who got what, 54 adults with prediabetes took a 500 mg capsule three times a day for 12 weeks, 1.5 grams a day in all; each capsule held 300 mg of cinnamon extract and 200 mg of Cinnamomum burmannii powder, a cassia type. Fasting glucose held steady with cinnamon while it rose on placebo, a difference of 5 mg/dL between the groups, and within the cinnamon group, blood sugar 2 hours after a glucose drink and the total glucose response fell.7 In a 4-week trial in which each person tried both, 18 adults with prediabetes took 4 grams a day and had lower glucose peaks on continuous glucose monitors.6 A meta-analysis of 16 randomized trials in type 2 diabetes and prediabetes combined found fasting glucose about 9.8 mg/dL lower and insulin resistance improved, with HOMA-IR down 0.714.3

    Study takeaway: fasting glucose held steady on cinnamon while it rose on placebo, 5 mg/dL apart.

    3

    Cholesterol and triglycerides

    Moderate evidenceHuman studyMeta-analysis · 35 trials in metabolic diseases

    Across 35 clinical trials in people with metabolic diseases, cinnamon lowered total cholesterol by 11.67 mg/dL, triglycerides by 16.27 mg/dL and LDL cholesterol by 6.36 mg/dL, and raised HDL by 1.35 mg/dL, with the lipid gains holding at doses of 1.5 grams a day or less.11 In people with type 2 diabetes, an earlier meta-analysis of 10 randomized trials and 543 adults found larger drops: total cholesterol down 15.60, LDL down 9.42 and triglycerides down 29.59 mg/dL, and HDL up 1.66 mg/dL.4 Cinnamon fits a plate built around cholesterol-lowering foods, and high triglycerides respond to the same everyday pattern.

    Study takeaway: total cholesterol down 11.67 and triglycerides down 16.27 mg/dL across 35 trials.

    4

    Blood pressure

    Mixed evidenceHuman studyMeta-analyses · 9 trials, 641 adults; 8 trials, 582 adults

    In a meta-analysis of 9 randomized trials and 641 adults, cinnamon lowered systolic blood pressure by 5.17 mmHg and diastolic by 3.36 mmHg, with the drop reaching significance in trials using 2 grams a day or less, running longer than 8 weeks, and enrolling adults with a starting BMI of 30 or higher (a second analysis of 9 trials and 641 adults found 6.23 and 3.93 mmHg).1213 A third analysis of 8 trials and 582 adults found a smaller drop, about 1 point diastolic, with systolic changing only in trials of 8 weeks or more.14 Cinnamon fits well into a high blood pressure diet.

    Study takeaway: systolic down about 5 and diastolic down about 3 mmHg in pooled trials.

    5

    PCOS: insulin resistance and cycles

    Emerging evidenceHuman studyMeta-analyses of 5 trials; trials of 45 to 100 women

    Insulin resistance drives much of PCOS, and cinnamon has been tested there directly. Across 5 trials in women with PCOS, cinnamon lowered fasting glucose by 5.32 mg/dL, fasting insulin by 4.10 µIU/mL and insulin resistance by 0.69 HOMA-IR points, with better cholesterol numbers, while weight did not change significantly.16 A separate synthesis of 5 placebo-controlled trials in women with PCOS also found insulin resistance improved.15 Cinnamon is one of the 10 foods in my PCOS protocol, which lists cinnamon in coffee, with no sugar, among its daily drinks.50

    In one placebo-controlled trial in which neither the women nor the researchers knew who got what, 45 women with PCOS took 1.5 grams a day or placebo for 6 months, and 17 finished the full 6 months. Menstrual cycles came more often with cinnamon, a median of 0.75 cycles per month against 0.25 with placebo, and ovulation was confirmed in sampled cinnamon cycles, while insulin resistance and androgen levels did not change in either group.17 In a placebo-controlled trial in which neither the women nor the researchers knew who got what, 66 women with PCOS, all of whom also took medroxyprogesterone for the last 10 days of each cycle, took 1.5 grams a day for 12 weeks, which lowered fasting insulin, insulin resistance and LDL compared with placebo, while glucose, HbA1c, testosterone and body measurements did not differ.18 In one trial of 84 overweight or obese women with PCOS, 1.5 grams a day for 8 weeks lowered fasting glucose, insulin, insulin resistance, total cholesterol, LDL and weight, and raised HDL compared with placebo, and the same trial reported higher total antioxidant capacity and lower malondialdehyde, a marker of oxidative stress.1920

    In a placebo-controlled trial of 100 women with PCOS, 83 of whom were analyzed, cinnamon at 1.5 grams a day and metformin at 1,500 mg a day each lowered insulin resistance and testosterone compared with placebo over 8 weeks.21

    Study takeaway: women with PCOS on cinnamon had more regular cycles, 0.75 vs. 0.25 per month.

    Women with PCOS on cinnamon had more regular cycles

    Women with PCOS on cinnamon had more regular cycles45 women with PCOS randomized · 17 finished 6 months · 1.5 g a day. Cinnamon, 1.5 g a day: 0.75 cycles per month (median); Placebo: 0.25 cycles per month (median)45 women with PCOS randomized · 17 finished 6 months · 1.5 ga day
    0.75 cycles per month (median)
    CINNAMON, 1.5 G A DAY
    0.25 cycles per month (median)
    PLACEBO
    Source: Kort & Lobo · American Journal of Obstetrics and Gynecology, 2014 [17]Median menstrual cycles per month over 6 months.
    6

    Inflammation and oxidative stress

    Emerging evidenceHuman studyMeta-analyses · 12 trials; 6 trials, 285 people

    Ground cinnamon is among the most antioxidant-rich dried spices, up there with cloves.2444 In people, a meta-analysis of 12 randomized trials using 1.5 to 4 grams a day found C-reactive protein fell by 2.22 mg/L and malondialdehyde, a marker of oxidative stress, fell, while the blood's total antioxidant capacity rose; interleukin-6, another inflammation marker, edged down.22 A second meta-analysis of 6 trials and 285 people found CRP lower by 0.81 mg/L, with larger drops when CRP started high.23 In a placebo-controlled trial of 50 adults with fatty liver disease, 1.5 grams a day for 12 weeks improved liver enzymes, lipids, insulin resistance and hs-CRP in the cinnamon group.25

    Study takeaway: CRP down 2.22 mg/L across 12 trials at 1.5 to 4 grams a day.

    Does cinnamon lower blood sugar?

    Quick answer

    Yes. In pooled randomized trials in type 2 diabetes, cinnamon lowered fasting blood sugar by about 11 to 15 mg/dL, and in prediabetes fasting glucose held steady with cinnamon while it rose on placebo, and glucose peaks were lower.12367

    Type 2 diabetes can be reversed in many cases with diet, exercise and lifestyle, supported with natural remedies like berberine, chromium, cinnamon and magnesium. In the DiRECT trial, in which people knew which treatment they got, 149 adults in each group across 49 primary care practices followed a structured diet and weight-loss program or usual care, and 46% reached remission at 12 months on the program against 4% with usual care.54 In an umbrella review of 11 meta-analyses in type 2 diabetes and PCOS, cinnamon lowered fasting glucose by 10.93 mg/dL, insulin by 2.01 µIU/mL and insulin resistance by 0.61 HOMA-IR points.2 An insulin resistance diet remains the foundation for normal blood sugar, and cinnamon supports that foundation.

    The 28-trial analysis above also found post-meal glucose down 39.22 mg/dL, with capsules showing the clearest effects.1 An earlier meta-analysis of 10 randomized trials and 543 adults with type 2 diabetes found fasting glucose down 24.59 mg/dL, with no significant change in HbA1c.4 An older Cochrane review of 10 trials and 577 people, searched to January 2012 before most of the trials above existed, found the evidence inconclusive.5

    Food amounts have been tested too. In a trial in which each person tried both and neither the people nor the researchers knew who got what, 18 adults with obesity and prediabetes took 4 grams a day of cinnamon spice or placebo for 4 weeks each, wearing continuous glucose monitors. The rise at glucose peaks was smaller with cinnamon, 9.56 mg/dL against 11.73 mg/dL with placebo, 24-hour glucose was also lower with cinnamon, and digestive symptoms did not differ.6 Four grams is about 1½ teaspoons, and at that daily amount the Ceylon guidance in the next section applies.

    Lower glucose peaks with cinnamon in prediabetes

    Lower glucose peaks with cinnamon in prediabetes18 adults with prediabetes · each person tried both for 4 weeks · continuous glucose monitors. Cinnamon, 4 g a day: 9.56 mg/dL glucose peak rise; Placebo: 11.73 mg/dL glucose peak rise18 adults with prediabetes · each person tried both for 4weeks · continuous glucose monitors
    9.56 mg/dL glucose peak rise
    CINNAMON, 4 G A DAY
    11.73 mg/dL glucose peak rise
    PLACEBO
    Source: Zelicha et al. · American Journal of Clinical Nutrition, 2024 [6]Average rise at glucose peaks during each 4-week period.

    For blood sugar support, I recommend cinnamon, and specifically Ceylon cinnamon.45 In lab research, cinnamon blocks several digestive enzymes, which may slow how fast sugar reaches the bloodstream after a high-carb meal.42 The chain researchers propose runs like this:

    1In the lab, cinnamon compounds act in an insulin-like way.

    Water-soluble compounds in cinnamon, type-A procyanidins, made cells use glucose in an insulin-like way, about 20-fold more in lab tests.10

    2Food leaves the stomach more slowly.

    In 14 healthy adults who each tried both meals, 6 grams of cinnamon in rice pudding slowed stomach emptying and lowered the rise in blood sugar after the meal, while fullness did not change.8

    3Less insulin is needed after a meal.

    In 15 healthy adults who each tried each amount, 3 grams lowered the insulin response and raised GLP-1, a gut hormone, although 1 to 3 grams did not change blood sugar itself.9

    4Day-to-day spikes get smaller.

    In 18 adults with prediabetes, 4 grams a day for 4 weeks gave lower glucose peaks on continuous glucose monitors.6

    5Fasting blood sugar eases down over months.

    Across pooled trials in type 2 diabetes, fasting glucose fell over 30 to 120 days of daily cinnamon.1

    If you take glucose-lowering medication, see the diabetes medication guidance in the side effects section below.

    Ceylon vs. cassia cinnamon: which should you use?

    Quick answer

    Use Ceylon cinnamon for daily use, and treat cassia as an occasional cooking spice. Cassia carries far more coumarin: a teaspoon of supermarket cassia can carry 6.9 to 18.2 mg, from just under to well above the 7 mg daily limit for a 154-pound adult, while a Ceylon sample had none detectable.2627

    The difference that decides this choice is coumarin, a natural plant compound that can stress the liver at high, sustained intakes. The European Food Safety Authority set a tolerable daily intake of 0.1 mg of coumarin per kilogram of body weight, which works out to 7 mg a day for a 154-pound (70-kg) adult and 2 mg a day for a 44-pound child.26 In 60 Czech retail samples of ground cinnamon, brand averages ran from 2,650 to 7,017 mg of coumarin per kilogram, all consistent with cassia, while a C. verum plantation sample was below the limit of detection.27 At USDA's 2.6 grams per teaspoon,39 that range means one teaspoon of supermarket cassia carries about 6.9 to 18.2 mg of coumarin. Coumarin eaten in cinnamon counts toward the same daily limit: in a study in which each of 24 healthy volunteers tried each form, absorption from cassia capsules, cinnamon tea and rice pudding ran from 54.7% to 66.1%, close to isolated coumarin at 62.8%.29

    A teaspoon of cassia can pass the daily coumarin limit

    A teaspoon of cassia can pass the daily coumarin limitCoumarin per teaspoon (2.6 g), calculated from brand averages in 60 Czech retail samples · EFSA limit for a 154-lb (70-kg) adult · a Ceylon sample had none detectable. Cassia, highest brand average (7,017 mg/kg): 18.2 mg coumarin; Daily limit, 154-lb (70-kg) adult: 7 mg coumarin; Cassia, lowest brand average (2,650 mg/kg): 6.9 mg coumarinCoumarin per teaspoon (2.6 g), calculated from brandaverages in 60 Czech retail samples · EFSA limit for a154-lb (70-kg) adult · a Ceylon sample had none detectableCassia, highestbrand average(7,017 mg/kg)18.2 mg coumarinDaily limit,154-lb (70-kg)adult7 mg coumarinCassia, lowestbrand average(2,650 mg/kg)6.9 mg coumarin
    Source: Blahova & Svobodova · ScientificWorldJournal, 2012 · EFSA, 2008 · USDA FoodData Central [27, 26, 39]Milligrams of coumarin in one teaspoon (2.6 g) of ground cassia at the lowest and highest brand averages, beside the EFSA daily limit for a 154-pound adult. The Ceylon sample tested below the limit of detection, so it carries no bar.

    Labels deserve a careful read. Coumarin was detected in all locally bought cinnamon, cinnamon-flavored foods and supplements in one U.S. market study.28 In a European survey of 104 retail samples, 66.3% failed quality criteria, food law, looked adulterated or held enough coumarin to be potentially hazardous for children, and 4 samples labeled Ceylon were wholly or partly cassia.30 A label that names the species, Cinnamomum verum, and a country of origin gives you more to go on than the word "cinnamon" alone.30 Many clinical trials do not identify the species they tested, so their results cannot be tied to one type,32 and ordinary cooking amounts of cassia fit inside the limit above.

    Ceylon itself has early trial results. In a one-meal test in which each person tried both, 10 adults with impaired glucose tolerance took 6 grams of Ceylon capsules with a glucose drink, and blood sugar and insulin responses did not change significantly.53 In a placebo-controlled trial of 210 adults with type 2 diabetes in Sri Lanka, 186 of whom finished 4 months, Ceylon extract at 250 or 500 mg a day lowered fasting glucose and HbA1c from their starting levels, with lower insulin resistance; all of the authors hold a Sri Lankan patent on the intervention.51 In a placebo-controlled trial of 150 adults funded by a Sri Lankan spice company, 127 of whom were assessed, Ceylon extract at 1,000 mg a day for 12 weeks did not change LDL cholesterol, its main outcome, while fasting glucose fell more than with placebo by 8.59 mg/dL, mostly in participants with type 2 diabetes.52

    I sprinkle cinnamon into smoothies, coffee and oatmeal, and for everyday use I choose organic Ceylon cinnamon powder, which carries only trace amounts of coumarin.42 In The Biblio Diet, I also name cinnamon oil and cinnamon tablets or capsules, covered as cinnamon pills, as ways to take cinnamon.42

    How much cinnamon per day?

    Quick answer

    About a teaspoon a day of Ceylon cinnamon is a sensible everyday amount, and 1 to 2 grams a day is a range used in trials cited here and in the protocols linked on this page.5444849

    About a teaspoon a day of Ceylon cinnamon is the amount I point people to for everyday use.44 My Insulin Resistance & Prediabetes protocol lists Ceylon cinnamon among its top 10 blood sugar foods, about a teaspoon a day, and 1 gram a day among its top 8 supports.48 The Type 2 Diabetes Protocol uses 1 to 2 grams with meals and states the shopping rule plainly: use Ceylon, low-coumarin, rather than cassia for daily use.49 One gram is about ⅜ teaspoon, between a quarter and a half teaspoon, by USDA's 2.6 grams per teaspoon,39 an easy amount to stir into a morning smoothie.47

    Short tests went up to 4 grams a day in prediabetes and 6 grams in a single meal test.68

    How to use cinnamon

    I like to add cinnamon to the diet as a powder rather than a supplement.45 Food amounts come first, and the habits below keep cinnamon where it does the most good, on food you already eat.

    Blend it into a morning smoothie. One way I get cinnamon is pumpkin pie spice in a morning smoothie.44
    Stir it into coffee in place of sugar, the daily drink in the PCOS protocol.50
    Sprinkle it on oatmeal for a warm, fiber-rich breakfast.42
    Swirl it into yogurt or kefir made from goat milk or sheep milk, or into coconut yogurt, with fruit on top.
    Brew cinnamon tea or stir cinnamon into warm water for an unsweetened drink.
    Pair cinnamon with raw local honey, at 1 teaspoon to 1 tablespoon a day, used sparingly; see honey and cinnamon for the pairing.

    For recipes, apple cinnamon baked oatmeal and pumpkin pie oatmeal put the spice to work at breakfast. Store ground cinnamon sealed in a cool, dry place, and buy amounts you will use while the aroma stays strong.

    Cinnamon side effects and who should be careful

    Quick answer

    Cinnamon as a spice is safe for most people at food amounts, and reported side effects are mostly stomach upset and allergic reactions that settle on their own, with more reports at larger medicinal doses or longer use than at spice amounts.33 The cautions are coumarin from daily high amounts of cassia, added blood-sugar lowering with diabetes medication, mouth and skin reactions to cinnamon flavoring and oil, and inhaling dry ground cinnamon.

    Is cinnamon bad for your liver?

    Coumarin is a cassia and high-intake issue, covered with its math in the Ceylon vs. cassia section above. In a review of records from 129 outpatients taking cinnamon-bark medicines, 76% of them above the coumarin limit, abnormal liver tests were no more common above the limit than below it, 17.3% against 19.4%.31 If you have liver disease, keep cinnamon to Ceylon at food amounts.

    Does cinnamon interact with diabetes medication?

    Cinnamon can add to the effect of glucose-lowering medication, because the trials above show lower fasting and post-meal blood sugar1 and lower glucose peaks on continuous glucose monitors.6 Anyone on glucose-lowering medication has their prescriber adjust doses as blood sugar improves, and a daily cinnamon habit at trial amounts belongs in that conversation. Food amounts sprinkled on a meal do not call for the same concern.

    Can cinnamon flavoring or oil irritate your mouth or skin?

    Yes. Cinnamon flavoring in gum and candy caused contact stomatitis, mouth sores, in 74 documented cases, and every case cleared within a week of stopping the product.34 Cinnamic aldehyde, the main compound in cinnamon bark oil, has also caused allergic contact reactions inside the mouth from candy, gum, mouthwash, toothpaste and similar products.35 Undiluted cinnamon oil can burn skin: in one documented case, a person who sat for 2 hours on a cushion soaked with spilled cinnamon oil developed a partial-thickness chemical burn, and the authors note that people who react to the oil typically have no reaction to cinnamon as a spice.36 Dilution guidance for the oil is on the cinnamon oil page.

    Why should you never swallow a spoonful of dry cinnamon?

    Dry ground cinnamon coats the mouth and throat, triggers coughing and choking, and its fibers neither dissolve nor break down in the lungs if inhaled. U.S. poison centers logged 178 calls about the so-called cinnamon challenge in the first half of 2012, with about 30 people needing medical care, and people with asthma face higher risk.37 In one documented case, a toddler who inhaled powdered cinnamon needed life support and recovered over the following months.38 Keep ground cinnamon out of small children's reach.

    Who should be careful with cinnamon:

    • Mouth sores from cinnamon gum, candy or toothpaste: stop the flavored product; documented cases cleared within a week

    • If eating or inhaling anything leads to throat swelling, trouble breathing or dizziness, call 911; it's an emergency

    The bottom line

    Is cinnamon good for you?

    Yes. Cinnamon is a Bible spice with human research of its own: pooled trials show fasting blood sugar down about 11 to 15 mg/dL in type 2 diabetes, modest drops in cholesterol, triglycerides and blood pressure, better insulin measures and more regular cycles in PCOS, and lower inflammation markers.121112161722 A teaspoon adds fiber and a fifth of your daily manganese for about 6 calories.39

    People have prized cinnamon since the anointing oil of Exodus named both sweet cinnamon and cassia,41 and that long history as a treasured spice and traditional remedy carries real weight beside the trials. The blood sugar support is the most established use, and the PCOS and Ceylon-specific findings are promising starts. Use about a teaspoon a day of Ceylon cinnamon on food you already eat.

    A spice you use every day, chosen well, is one of the simplest ways to support steadier blood sugar.

    Get the free Insulin Resistance & Prediabetes protocol

    The top 10 blood sugar foods and top 8 supports, Ceylon cinnamon included, plus the daily levers that bring insulin and HbA1c down. Have recent bloodwork? Analyze it free.

    Free with your Dr. Axe account (email or Google). You'll also get the protocol's short email series and the Dr. Axe newsletter; unsubscribe anytime.

    Open the free protocol →

    Cinnamon: frequently asked questions

    Is cinnamon good for you?

    Yes. Cinnamon is a low-calorie spice with human trials behind it: pooled trials show lower fasting blood sugar, cholesterol and blood pressure, and a teaspoon gives you 1.4 grams of fiber and 20% of the Daily Value for manganese for about 6 calories.1111239 For daily use, choose Ceylon cinnamon.

    What is cinnamon good for?

    Cinnamon is best supported for blood sugar. In type 2 diabetes, fasting glucose fell about 11 to 15 mg/dL in pooled trials.12 In prediabetes, fasting glucose held steady on cinnamon while it rose on placebo, 5 mg/dL apart.7 Trials also support modest gains in cholesterol and triglycerides, blood pressure, PCOS measures and inflammation markers.11121622

    Does cinnamon lower blood sugar?

    Yes. Across 28 randomized trials and 3,054 adults with type 2 diabetes, cinnamon lowered fasting glucose by 15.26 mg/dL and HbA1c by 0.56 points, and an umbrella review found fasting glucose down 10.93 mg/dL.12 In a 4-week trial of 18 adults with prediabetes in which each person tried both, 4 grams a day gave lower glucose peaks on continuous glucose monitors.6

    Does cinnamon lower blood pressure?

    In pooled trials, yes, by a modest amount. Across 9 randomized trials and 641 adults, systolic blood pressure fell 5.17 mmHg and diastolic fell 3.36 mmHg, with the clearest drops at 2 grams a day or less over more than 8 weeks.12

    Is cinnamon good for women with PCOS?

    Yes, for insulin resistance and cycle regularity. Across 5 trials, cinnamon lowered fasting glucose, insulin and insulin resistance in women with PCOS, and in one placebo-controlled trial of 45 women randomized, 17 of whom finished 6 months, cycles came 0.75 times per month with cinnamon against 0.25 with placebo.1617

    Does cinnamon help you lose weight?

    Cinnamon has lowered weight in some trials. In one trial of 84 women with PCOS, 1.5 grams a day for 8 weeks lowered weight compared with placebo,19 and in the largest diabetes synthesis, doses of 2 grams a day or less were linked to a BMI drop of 1.18 kg/m².1 Another PCOS synthesis found weight changes that were small or not statistically significant,16 and across 35 trials in people with metabolic diseases, waist size came down 1.68 cm.11 About 1,000 mg a day in a morning smoothie is an easy way to use it.47

    Ceylon vs. cassia cinnamon: which should you use?

    Use Ceylon for daily use and cassia for occasional cooking. A teaspoon of supermarket cassia can carry 6.9 to 18.2 mg of coumarin, from just under to well above the 7 mg daily limit for a 154-pound adult, while a Ceylon sample had none detectable.2627

    How much cinnamon per day?

    About a teaspoon a day of Ceylon cinnamon is a sensible everyday amount, and 1 to 2 grams a day is a range used in trials cited here and in the protocols on this page.5444849

    Is cinnamon bad for your liver?

    At food amounts of Ceylon cinnamon, no. The liver concern is coumarin at high, sustained intakes of cassia, and in a review of records from 129 patients taking cinnamon-bark medicines, abnormal liver tests were no more common above the coumarin limit than below it.2631

    What are cinnamon side effects?

    Reported side effects are mostly stomach upset and allergic reactions, more often at larger medicinal doses than at spice amounts.33 Cinnamon flavoring in gum and candy can cause mouth sores that clear within a week of stopping,34 undiluted cinnamon oil can burn skin,36 and inhaling dry ground cinnamon can injure the lungs.37

    How many calories are in cinnamon?

    About 6 calories per teaspoon. One teaspoon of ground cinnamon (2.6 grams) has 6.4 calories, 1.4 grams of fiber and 0.06 grams of sugar.39

    What does the Bible say about cinnamon?

    The King James Bible names cinnamon four times, first in the holy anointing oil: "Take thou also unto thee principal spices, of pure myrrh five hundred shekels, and of sweet cinnamon half so much, even two hundred and fifty shekels" (Exodus 30:23), with cassia named in the next verse.4142

    Should I take cinnamon pills or use the powder?

    Use the powder on food first. Trials cited here used powder or capsules, including doses of 1 to 2 grams a day,15 and adding cinnamon to the diet as a powder rather than a supplement is the food-first approach used on this page.45 Capsule products and their cautions are covered on the cinnamon pills page.

    Freshness & update log

    October 22, 2026 — Rewritten and re-sourced under Dr. Axe's byline, replacing "13 Major Cinnamon Benefits Explain Why It's the World's No. 1 Spice." Rebuilt the nutrition facts per teaspoon from USDA FoodData Central; ranked the benefits by human evidence with numbers for blood sugar in type 2 diabetes and prediabetes, cholesterol and triglycerides, blood pressure, PCOS, and inflammation markers; added the blood sugar deep dive, Ceylon vs. cassia with coumarin per teaspoon and the EFSA daily limit, daily amounts, and the Exodus 30 verses; gathered coumarin and liver, diabetes medication, flavoring and oil reactions, and inhaling dry ground cinnamon into one side effects section; and scored cinnamon with the Dr. Axe Score.

    References

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    26. European Food Safety Authority (EFSA). Coumarin in flavourings and other food ingredients with flavouring properties: Scientific Opinion of the Panel on Food Additives, Flavourings, Processing Aids and Materials in Contact with Food (AFC). EFSA J. 2008;6(10):793. doi:10.2903/j.efsa.2008.793
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    29. Abraham K, Pfister M, Wöhrlin F, Lampen A. Relative bioavailability of coumarin from cinnamon and cinnamon-containing foods compared to isolated coumarin: a four-way crossover study in human volunteers. Mol Nutr Food Res. 2011;55(4):644-53. doi:10.1002/mnfr.201000394. PMID:21462332
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    39. US Department of Agriculture, Agricultural Research Service. FoodData Central: Spices, cinnamon, ground. FDC ID 171320 (SR Legacy, NDB 2010). Values read from the FDC portal data (fdc.nal.usda.gov/portal-data/external/171320), October 20, 2026; portions 1 tsp = 2.6 g, 1 tbsp = 7.8 g.
    40. US Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (Daily Values for adults and children 4 years and older: manganese 2.3 mg, dietary fiber 28 g, calcium 1,300 mg, iron 18 mg, vitamin K 120 mcg).
    41. The Holy Bible, King James Version. Project Gutenberg eBook #10 (Exodus 30:23-25; Proverbs 7:17; Song of Solomon 4:14; Revelation 18:13).
    42. Axe J, Rubin J. The Biblio Diet. Hachette Book Group; 2025. ISBN 9781546008439 (written; spices section, cinnamon entry; honey entry; breakfast recipes with yogurt, honey and cinnamon).
    43. Axe J, Cole W. Heal Your Cells. Avery; 2026. ISBN 9798217181353 (written; healing spices, and the honey passage).
    44. Axe J. Top 5 Holiday Superfoods You Didn't Know You Needed. The Dr. Josh Axe Show. 2024 (Dr. Axe speaking; cinnamon at 5:51-7:30 on YouTube: https://www.youtube.com/watch?v=ppj8vUGgLNI).
    45. Axe J. How to Reverse Insulin Resistance Naturally in 30 Days. The Dr. Josh Axe Show. 2025 (Dr. Axe speaking; Ceylon cinnamon at 33:33-34:04 on YouTube: https://www.youtube.com/watch?v=CisGqhRrErY).
    46. Axe J. How to Prevent & Heal Cold & Flu Naturally (Foods, Supplements, & Herbs for Rapid Recovery). The Dr. Josh Axe Show. 2024 (Dr. Axe speaking; warming spices at 18:47-20:25, honey in herbal teas at 33:26-33:41 on YouTube: https://www.youtube.com/watch?v=jw-cciZ5TTY).
    47. Axe J. Top 12 Foods & Herbs for Weight Loss (BETTER THAN OZEMPIC). The Dr. Josh Axe Show. 2025 (Dr. Axe speaking; cinnamon at 29:14-30:19 and 31:06-31:28 on YouTube: https://www.youtube.com/watch?v=-Uq92QA3MKw).
    48. Axe J. Insulin Resistance & Prediabetes. DrAxe.com protocol. 2026 (Top 8 blood sugar supports, #5 Ceylon cinnamon 1 g daily; Top 10 blood sugar foods, #10 Ceylon cinnamon and green tea, 1 tsp).
    49. Axe J. The Type 2 Diabetes Protocol. DrAxe.com protocol. 2026 (Recommended tier: Ceylon cinnamon 1-2 g with meals; "Use Ceylon (low-coumarin), not cassia").
    50. Axe J. The PCOS Protocol. DrAxe.com protocol. 2026 (Top 10 PCOS-healing foods, #9 cinnamon; Phase 1 eat-freely list, cinnamon on food; daily drinks, cinnamon in coffee, no sugar).
    51. Ranasinghe P, Galappatthy P, Constantine GR, Jayawardena R, Weeratunga HD, Premakumara S, et al. Efficacy and Safety of Cinnamomum zeylanicum (Ceylon cinnamon) for diabetes mellitus: a randomized, double blind, placebo-controlled clinical trial. Diabetes Metab Syndr. 2025;19(12):103357. doi:10.1016/j.dsx.2025.103357. PMID:41412108
    52. Muthukuda D, de Silva CK, Ajanthan S, Wijesinghe N, Dahanayaka A, Pathmeswaran A. Effects of Cinnamomum zeylanicum (Ceylon cinnamon) extract on lipid profile, glucose levels and its safety in adults: A randomized, double-blind, controlled trial. PLoS One. 2025;20(1):e0317904. doi:10.1371/journal.pone.0317904. PMID:39854533
    53. Wickenberg J, Lindstedt S, Berntorp K, Nilsson J, Hlebowicz J. Ceylon cinnamon does not affect postprandial plasma glucose or insulin in subjects with impaired glucose tolerance. Br J Nutr. 2012;107(12):1845-9. doi:10.1017/S0007114511005113. PMID:21929834
    54. Lean ME, Leslie WS, Barnes AC, Brosnahan N, Thom G, McCombie L, et al. Primary care-led weight management for remission of type 2 diabetes (DiRECT): an open-label, cluster-randomised trial. Lancet. 2018;391(10120):541-551. doi:10.1016/S0140-6736(17)33102-1. PMID:29221645
    Dr. Josh Axe

    Dr. Josh Axe, DC, DNM, CNS

    Doctor of Natural Medicine · Founder, DrAxe.com

    Dr. Axe is a certified doctor of natural medicine, clinical nutritionist, and multiple New York Times bestselling author. He has spent 20+ years in clinical practice helping people heal at the root cause and founded one of the most-visited natural-health platforms in the world.

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