Health Benefits of Cinnamon: What You Should Know

Most people are familiar with cinnamon, a staple spice that’s found in cafes, cereals, and holiday recipes alike. It’s been used for centuries all around the world.

Though most people have probably tasted the unique flavor of cinnamon, not everyone is fully aware of the many benefits it can deliver when consumed intentionally.

Below, we’ll walk through everything you need to know about this surprising superfood. We’ll explore what it is and where it comes from before diving into its nutritional profile, health benefits, common uses, potential concerns, and the important role it plays at Vibrant Health.

What is Cinnamon?

The cinnamon you know and love as a culinary staple is actually a bark. It’s harvested from cinnamon trees, dried or dehydrated, and sold as either rolled cinnamon sticks or in powder form.

Per Alibaba Spices, most cinnamon comes from Asia, where the two main types of cinnamon trees in the world—cassia and Ceylon—flourish. Cassia trees grow primarily in China, Indonesia, and Vietnam, while Ceylon trees are native to Sri Lanka. Interestingly, cassia is much more common in the US, whereas Ceylon, sometimes called “true cinnamon,” is more commonly used in other parts of the world.

Historically, cinnamon has served as a culinary staple, used primarily as a spice in cooking and in preparations like tea or chai. It imparts a warming, woody, sweet flavor that’s ideal for a wide range of creations. For instance, cinnamon plays a key role in pumpkin spice and garam masala mixes, making it a mainstay across both seasonal beverages and the most popular Indian dishes.

Nutritional Profile of Cinnamon

Cinnamon is typically used as a spice or additive rather than consumed on its own. As such, it doesn’t deliver much in the way of macronutrients (fat, protein, carbohydrates). Where this powerful spice really shines is in its micronutritional content, as it’s packed with vitamins and compounds.

Per the US Department of Agriculture’s overview of cinnamon, a single serving (1tsp) contains:

• 6.42 Calories

• 0.104g Protein

• 0.032g Fat

• 2.1g Carbohydrates

• 1.38g Fiber (dietary)

• 0.056g Sugar

In terms of vitamins and minerals, cinnamon’s most relevant contents per 1tsp are:

• 26mg Calcium

• 11.2mg Potassium

• 1.66mg Phosphorus

• 1.56g Magnesium

• 0.216mg Iron

There are also trace amounts of many other compounds, such as zinc, copper, manganese, beta carotene, vitamins A and C, and more. Even though cinnamon is usually consumed in relatively small amounts, it punches above its weight, delivering valuable bioavailable nutrients to the body.

Key Health Benefits of Cinnamon

Communities around the world have known about the health benefits of cinnamon for ages. More recent scientific studies have confirmed just how impactful this superfood can be.

The most important health benefits of cinnamon for most people include:

• Metabolic and Glucose Health – Cinnamon can help support healthy blood sugar levels by stimulating insulin responses in the body, especially when taken in moderation.

• Antioxidant Support – Cinnamon contains natural antioxidants such as polyphenols and flavonoids that support cellular health and mitigate oxidative stress on the body.

• Healthy Digestion – Cinnamon has long been used as a natural digestive aid. Its high fiber content helps promote healthy digestion, while its warm flavor makes it palatable.

• Immune Health – Cinnamon’s compounds, such as cinnamaldehyde, can support the body’s natural anti-microbial functions to help prevent sickness and hasten recovery.

There are other possible upsides, as well. Per WebMD, the health benefits of cinnamon also include possible treatments or prevention of cancer, along with healthy rates of weight loss.

Ways to Use Cinnamon

As noted above, cinnamon is most commonly used as a spice or flavor additive. One of the easiest ways to incorporate it into your diet is by simply sprinkling it into coffee, tea, or other beverage of choice. It can be added alone, as a substitution for sugar or other sweeteners, or together with these or healthy alternatives—a common pairing is nutmeg.

Cinnamon is also commonly seen in the culinary world. Home chefs who cook with popular spice blends like garam masala or Chinese five-spice powders are already using cinnamon. And cinnamon by itself (or with other spices) can serve as a delicious addition to certain fall vegetables, like sweet potatoes.

Another creative way to use cinnamon? Add it to a blended beverage. Cinnamon can balance out flavors and bring unique, warming notes to an otherwise bland or fruit-forward smoothie. It can also add a taste of cereal-like nostalgia to milk or a protein-powder shake.

Cinnamon Safety Considerations

The most up-to-date research on cinnamon suggests that consumption in normal amounts is safe for most people. While there are potential side effects and reactions to watch out for, especially in abnormal uses, cinnamon can generally be consumed without worry.

Per the National Institutes of Health, potential health concerns of cinnamon include:

• Possible gastrointestinal and/or allergen issues in large or prolonged doses

• Serious harm potential if consumed quickly (i.e., the “cinnamon challenge”)

• Possible negative interactions with the liver, especially with cassia cinnamon

• Possible skin irritation or contact dermatitis from cinnamon oil or powder

• Possible negative interactions with anticancer medications and nicotine

• Possible harm if consumed in large doses while pregnant or breastfeeding

Individuals who’ve experienced adverse effects from cinnamon in the past, and those who could be predisposed to digestive and other issues, should proceed with caution. Consult a physician or other healthcare provider before consuming cinnamon if you have any underlying conditions.

How Vibrant Health Uses Cinnamon

At Vibrant Health, cinnamon is just one of the many high-quality ingredients we source ethically and use to its fullest potential in our supplements. We value cinnamon’s natural capacity to boost metabolism and support healthy blood sugar levels, including support for GLP-1 activity. As such, we proudly incorporate cassia cinnamon bark powder into our formula for Metabolic Vibrance.

A premium metabolic support supplement, Metabolic Vibrance leverages the power of cinnamon alongside other natural superfoods—such as bitter melon and Indian Tinospora—to help meet nutritional needs, enhance insulin sensitivity, and promote greater metabolic balance. Importantly, Metabolic Vibrance helps users curb cravings and maintain a healthy weight as part of an overall vibrant lifestyle. 

At Vibrant Health, we’re proud to offer an easy and convenient way to harness the natural power of cinnamon with our science-backed, clinically formulated, and continually refined capsules.

Power Your Wellness with Cinnamon

Decades of use and modern research tell the same story: Cinnamon is a bona fide superfood. Just a teaspoon added to a beverage or dish can deliver a wealth of essential vitamins and minerals. By understanding the health benefits of cinnamon, you can easily add this flavorful, wellness-supporting spice to your everyday routine.

It’s especially easy to reap the benefits of cinnamon—and other superfoods—with Vibrant Health’s high-quality supplements. At Vibrant Health, we’re committed to supporting your wellness journey, and we do that by making key macro- and micro-nutrients as accessible and convenient as possible. We also promote transparency across our labels and processes. 

Explore our collection, including Metabolic Vibrance, today. Start enhancing your overall wellness with transparent, science-backed formulas you can trust.