This spice has surprising effects

What is cinnamon?

Cinnamon is an aromatic spice obtained from the bark of certain trees. The inner layer of the bark is carefully peeled so that the typical cinnamon sticks roll up by themselves. After drying, they are either sold whole as sticks or ground into a fine powder. The thinner the bark layer, the better the flavour and quality of the cinnamon.

The spice originally comes from tropical regions and is today mainly cultivated in Sri Lanka, China, Indonesia and other parts of Asia. Two varieties are particularly well known: Ceylon cinnamon, mainly from Sri Lanka, and Cassia cinnamon, grown primarily in China. The two types differ in aroma, composition and use.

The distinctive scent of cinnamon is indispensable in many kitchens. It lends a warm, slightly sweet note to desserts like rice pudding, baked goods or hot drinks. Savoury dishes also benefit from its fine spicing. Beyond its classic culinary use, cinnamon is found in cosmetics, perfumes and even toothpaste. Historically it was a precious trade commodity accessible only to wealthy classes. Today it is a widely used spice that enhances many dishes and beverages with its intense aroma, especially during the colder months.

What effects does cinnamon have?

Cinnamon has been valued as a remedy for centuries and is known for a range of effects. It is attributed with antibacterial, antifungal and anti-inflammatory properties that may have beneficial effects on health. It is used particularly for the gastrointestinal tract, as it stimulates digestion and may relieve complaints such as bloating, a feeling of fullness or heartburn. It also has antispasmodic effects and can stimulate appetite.

Scientific studies suggest that cinnamon can have a positive impact on the cardiovascular system. It may help regulate blood lipid levels and lower blood pressure. The antioxidants in cinnamon may also help reduce cellular damage and protect blood vessel walls. However, existing study results are not conclusive and further research is needed.

There is also evidence that cinnamon may influence hormonal processes. Early studies indicate that cinnamon might stabilise hormone balance and regulate the cycle in women with polycystic ovary syndrome (PCOS). Cinnamon may also affect the psyche, with occasional reports of positive effects on mood and stress levels. Reliable human studies are still lacking to confirm these effects definitively.

Traditionally, cinnamon is valued in various healing systems. In Ayurvedic and traditional Chinese medicine it is used, among other things, to strengthen the body and promote well‑being. In aromatherapy, cinnamon oil is used for its warming and stimulating properties.

Cassia or Ceylon cinnamon: what's the difference?

Ceylon and Cassia cinnamon are two different types that differ in origin, structure, flavour and constituents. Ceylon cinnamon, often called "true cinnamon", is mainly grown in Sri Lanka, Madagascar and Zanzibar. It comes from a smaller tree whose bark is harvested in thin, overlapping layers, giving it a delicate texture. These thin layers make Ceylon cinnamon particularly mild and high-quality.

Cassia cinnamon, on the other hand, grows primarily in countries such as China, India and Thailand and is harvested from a larger tree. Cassia's bark is thicker and rolled into a single, solid stick. Due to this structure and its stronger aroma, Cassia is often more robust in flavour, though perceived as less refined than Ceylon.

A key difference between the two types is the coumarin content. Ceylon cinnamon contains only small amounts of this compound, while Cassia cinnamon is known for its higher coumarin levels. Coumarin can be harmful at high doses and particularly affects the liver in sensitive individuals. It is therefore recommended to watch portion sizes with Cassia cinnamon, especially for children and sensitive people. Ceylon cinnamon is considered the safer choice for regular consumption because of its low coumarin content.

In the kitchen, Ceylon cinnamon is favoured for its sweeter, finer flavour in refined dishes and products such as pastries or drinks. Cassia cinnamon, being cheaper to produce, is more commonly used in industrial foods and in larger quantities, particularly in baked goods and spice mixes. Its more intense aroma makes Cassia suitable for heartier dishes and sweet foods with a pronounced cinnamon flavour.

Can cinnamon help you lose weight?

Cinnamon can play a supportive role in weight loss, mainly through its effects on blood sugar and insulin levels. Studies suggest that cinnamon may be particularly useful for people with insulin resistance or metabolic syndrome, who often struggle with elevated blood sugar. High insulin levels can hinder fat burning because they prevent fat cells from releasing their reserves. Cinnamon can help stabilise blood sugar and lower insulin levels, which could indirectly support fat burning. A more stable insulin profile may encourage fat cells to release stored fat.

In addition, cinnamon has thermogenic properties, meaning it can stimulate heat production in the body. This extra heat uses more energy and can slightly increase calorie expenditure. Compared with other substances such as caffeine or capsaicin, cinnamon's thermogenic activity is rather modest and by itself does not contribute significantly to weight loss.

What side effects can cinnamon cause?

Cinnamon can cause various side effects, especially when consumed in larger amounts. One of the main causes of these effects are compounds found in cinnamon such as coumarin and cinnamaldehyde. Coumarin, particularly present in Cassia cinnamon, can cause health problems such as liver inflammation when consumed excessively, especially in sensitive individuals.

Other possible symptoms include headaches, dizziness, nausea, as well as complaints such as rapid heartbeat, quickened breathing, increased bowel activity and sweating. A phase of drowsiness may follow the initial symptoms. Allergic reactions to cinnamon can also occur, especially to cinnamaldehyde, a component of the essential oil. These reactions often present as skin or mucous membrane irritation.

How much cinnamon is harmful?

The harmful amount of cinnamon depends primarily on the coumarin content of the cinnamon used. For adults, the tolerable daily intake of coumarin is 0.1 milligram per kilogram of body weight. This means an adult weighing about 60 kilograms should not consume more than 2 grams of Cassia cinnamon per day. That corresponds to roughly 24 small cinnamon star cookies or 400 grams of gingerbread.

For children this limit is reached much sooner. A child weighing 15 kilograms should not consume more than 0.5 grams of Cassia cinnamon, which is about 6 small cinnamon star cookies or 30 grams of pastry. For foods like cinnamon stars and gingerbread, which also contain sugar and calories, it is important not to exceed these amounts regularly.

Additionally, cinnamon should not be consumed in large quantities as is done in so‑called "cinnamon challenges" on social media. These dares, in which large amounts of cinnamon powder are swallowed without liquid, can lead to serious health problems such as coughing, vomiting, breathing difficulties or even choking.

For proper dosing in daily life, it is advisable to use cinnamon in the usual small amounts when seasoning foods. People who consume cinnamon frequently should keep an eye on the daily intake, particularly with Cassia cinnamon, to avoid excessive coumarin exposure.

How to use this unique spice: practical tips

• Cinnamon goes especially well with apples. Feel free to enhance apple fritters, strudel, apple compote and apple juice with it. Cinnamon can also brighten many other juices.
• A light cinnamon note suits a glass of milk or milk alternative, many teas, natural yoghurt and traditionally also punch or mulled wine.
• You can season coffee or hot chocolate with a pinch of cinnamon to give them an exotic sweetness.
• Many baked goods are hardly imaginable without cinnamon, for example cinnamon stars, cinnamon rolls or cinnamon buns. You can bake these tempting pastries yourself: take a slightly sweetened yeast dough, roll it out flat and spread it with a paste made from fine sugar, cinnamon and melted butter.
• Enhance minced meat dishes such as chili con carne or bolognese with a small pinch of cinnamon.
• Add cinnamon to chutneys or curries to give the dishes an exotic spice.
• When cooking with cinnamon, add it preferably at the very end so that it does not become bitter. If you use stick cinnamon, you can cook it briefly but remove it in time so it does not negatively affect the aroma.
• Store cinnamon sticks in a dark, dry place to preserve the aroma for up to three years. The same applies to ground cinnamon – it should be kept in an opaque container in a dry place to retain its flavour.
• You can use cinnamon for gum inflammations. For this you need a little diluted oil or a gargle solution with disinfectant properties.
• For diarrhoea, mix a grated apple or cooked applesauce with cinnamon and eat this tasty remedy.
• Due to its expectorant, antibacterial and anti-inflammatory properties, cinnamon oil helps with coughs, bronchitis and colds. Mix 4 drops of cinnamon essential oil with 10 millilitres of olive oil or sesame oil. Put a few drops of this oil on the elbow or on the sole of the foot. The oil acts through the skin.
• Cinnamon also helps with bad breath. Dissolve a teaspoon of cinnamon in a glass of water and rinse the mouth to kill germs, bacteria and viruses that lurk in food residues between the teeth.
• Use Ceylon cinnamon or Cassia cinnamon ground, noting that Cassia contains more eugenol, which can be harmful in large doses. Pay attention to origin and risk assessment of cinnamon. For a more intense cinnamon flavour you can also add cinnamon bark or cinnamon flowers.
• The essential oil of cinnamon has traditionally been used as a strengthening, warming agent and as a stimulant for inspiration and creativity.
• Pregnant and breastfeeding women should avoid cinnamon supplements as a precaution.

Cinnamon is a versatile spice appreciated both culinarily and for its potential health benefits. In moderate amounts it can have positive effects on the body, particularly through its anti‑inflammatory and antioxidant properties.