Does cinnamon help with weight loss? A spicy take on the evidence

Cinnamon has long had a reputation as more than just a kitchen spice. From ancient remedies to TikTok wellness hacks, it’s often praised as a natural way to burn fat, boost metabolism, and curb cravings.

But how much of this buzz is backed by science—and how much is just hype? We're here to separate the myths from the facts.

Let’s dig into what cinnamon is, its health benefits, and what the evidence says about its role in weight loss.

What is cinnamon?

Cinnamon is an aromatic spice harvested from the inner bark of several evergreen trees belonging to the Cinnamomum genus.

With a uniquely warm, sweet, and woody flavour, cinnamon is a kitchen staple across the world—used in both sweet and savoury dishes.

You’ll usually find it sold as dried, curled sticks, finely ground powder, or chunks of bark.

But cinnamon's appeal goes way beyond the kitchen.

This versatile spice is also often used in perfumes, potpourri, aromatherapy, and even for medicinal purposes—thanks to its various health benefits, which we'll dive into in just a bit.

Not all cinnamon is the same

There are 2 main types of cinnamon:

• Ceylon cinnamon, also known as true cinnamon. Primarily grown in Sri Lanka, Ceylon cinnamon has a mild, sweet flavour with a touch of citrus and flowers, and is mainly used in desserts.
• Cassia cinnamon. Darker in colour and bolder in taste, cassia is the more common type found in most supermarkets. It can be of 3 sub-types: Saigon cinnamon (extra flavourful and aromatic), Korintje cinnamon (on the sweeter side), and Chinese cinnamon (full-on cinnamon).

Both types are delicious and good for you, and choosing between them often comes down to the flavour profile you want to achieve in your cooking.

Why is cinnamon good for the body?

Cinnamon is a powerhouse spice that supports your health in many, many ways:

Has antioxidant and anti-inflammatory properties

Cinnamon is packed full of antioxidants, including polyphenols and trans-cinnamaldehyde, which help shield your body from oxidative damage caused by free radicals.

These impressive antioxidant levels are at the root of several health benefits on this list. But in a nutshell, they support your body’s defences, keep your cells functioning at their best, and help fight inflammation [1].

In fact, some research suggests this antioxidant power may play a role in supporting many other potentially serious health conditions too [2].

May help manage blood sugar levels

Some studies have linked cinnamon to lower blood sugar and cholesterol levels, suggesting it could play a role in supporting healthy blood sugar control [3].

The credit goes to compounds like cinnamaldehyde, which may boost insulin sensitivity and glucose uptake, and polyphenols, which can mimic insulin’s effects and help the body use glucose more effectively [4].

Can promote heart health

We already know cinnamon can lower cholesterol and improve insulin resistance, which naturally contributes to cardiovascular well-being. But that’s not all.

Over time, cinnamon can also help bring down blood pressure, while its rich antioxidant profile fights inflammation, a major risk factor for heart disease [5].

Can help fight infections

Cinnamon doesn't just tackle inflammation—it combats infections too, with strong, research-backed antibacterial and anti-fungal properties.

This is largely thanks to the compound cinnamaldehyde we mentioned before, which can prevent the growth of bacteria and fungi [6].

May help protect brain cells

Although more research is needed, some studies indicate that cinnamon can help shield brain cells and support cognitive function [7]. Put it down to—you guessed it—its antioxidant and anti-inflammatory benefits.

Does cinnamon help with weight loss?

It might be surprising to hear, but yes, cinnamon can help you lose weight.

Now, cinnamon is not a magic solution that will have you shedding kilos all on its own. But as part of a healthy, reduced-calorie diet, it can promote weight loss by:

• Helping you feel fuller for longer and keeping between-meal cravings at bay, thanks to its high fibre content
• Giving your metabolism a boost, since your body burns more energy processing it than several other foods
• Helping with things like insulin resistance, high blood pressure, and cholesterol levels, which all impact your metabolic health and weight management

Who knew a simple, everyday spice like this could play such a role in your weight loss journey, hey?

Can cinnamon help you lose belly fat?

Is cinnamon a miracle fat-burner? No. But can it support your efforts to reduce body fat alongside a balanced diet and regular exercise? Research says yes.

In a 16-week trial, people with metabolic syndrome who took 3 grams of cinnamon supplementation daily saw significant reductions in waist circumference (4.8 cm), as well as body mass index (1.3 kg/m²) [8].

Plus, cinnamaldehyde has been shown to activate thermogenesis, and in lab studies, it increased the expression of genes and enzymes that enhance lipid metabolism in fat cells.

In plain English? It may well give your fat-burning efforts a gentle boost.

What are the risks?

The health benefits of cinnamon are undeniable, but this popular spice is not without its risks.

Cassia cinnamon, in particular, has high levels of coumarin—a natural compound found in many plants—which can be toxic to the liver, especially if you already have liver issues.

It's also worth mentioning that kids are extra sensitive to the toxic effects of coumarin—something to keep in mind if you've got little ones at home.

It's also possible to have allergic reactions to cinnamon, with symptoms like coughing, wheezing, and difficulty breathing. Excessive cinnamon intake can irritate the mouth and lips, sometimes even causing annoying sores to pop up.

Moral of the story? Moderation is key when enjoying cinnamon. And if you’re allergic, best to skip it entirely.

Ways to incorporate cinnamon into your diet

We mentioned cinnamon's versatility before, and it's true—this delicious spice can add depth and warmth to countless dishes, from brekkie to lunch, dinner, and of course, snacks.

Here are our favourite ways of eating cinnamon:

• Add a sprinkle of ground cinnamon to your porridge, cereal, or yoghurt bowls for a naturally sweet touch
• Add a dash of cinnamon powder to sliced apples or bananas (the perfect pre-workout snack!)
• Use it to season roast veggies or include it in marinades for chicken, turkey, or tofu
• Add a cinnamon stick to curries and stews for extra flavour and digestion-friendly benefits
• Drink it—as cinnamon tea, stirred in coffee (using a stick instead of a spoon will infuse plenty of flavour), or blended into your favourite smoothie

Is it better to take cinnamon in the morning or at night?

It all depends on what you're trying to achieve. Generally, having cinnamon in the morning can help with blood sugar and appetite control, while at night, it's better for digestion or to help relax before bed.

Morning benefits

• Having a glass of cinnamon water on an empty stomach can help kickstart your metabolism for the day
• Taking it after breakfast can help manage blood sugar spikes and keep energy levels steady

Evening benefits

• Cinnamon can reduce late-night cravings since it helps regulate blood sugar
• It can also stimulate digestive enzymes and ease bloating after dinner
• Its calming, warming properties make it a soothing drink before bed

Ultimately, will having cinnamon in the AM vs PM move the needle that much? We'd say it's more about consistency than timing. The best time is the one that fits naturally into your routine.

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