Cinnamon is a popular spice that has been used for thousands of years as both culinary seasoning and medicinal remedy. More recently, cinnamon has gained popularity for its potential health benefits, including effects on heart health. But is cinnamon truly good for your heart? Let’s explore what the science says.
What is Cinnamon?
Cinnamon is a spice derived from the inner bark of trees from the Cinnamomum genus. There are several different varieties, including:
- Ceylon cinnamon: Also known as “true” cinnamon, it is native to Sri Lanka
- Cassia cinnamon: The most common variety today, originally from southern China
- Saigon cinnamon: A variety from Vietnam known for its high oil content
Cinnamon contains compounds like cinnamaldehyde, cinnamic acid, and cinnamate, which give it its signature spicy-sweet flavor and fragrance. It has a long history of use in traditional medicine systems like Ayurveda and traditional Chinese medicine to treat conditions like respiratory infections, diarrhea, and menstrual cramps.
Cinnamon and Heart Health
Research on cinnamon indicates it may offer several benefits for heart health:
Blood Pressure
Some studies have found daily cinnamon supplementation may modestly reduce blood pressure in people with hypertension or prediabetes.
For example, in a 2015 study of 58 people with prediabetes, taking 2 grams of cinnamon per day for 12 weeks reduced systolic blood pressure by 5.39 mmHg and diastolic by 2.6 mmHg compared to placebo.
The blood pressure-lowering effects are likely due to cinnamon compounds inhibiting angiotensin-converting enzyme (ACE). ACE leads to constriction of blood vessels, so inhibiting it allows blood vessels to relax and widen.
Blood Lipids
Cinnamon may also improve levels of total cholesterol, “bad” LDL cholesterol, and triglycerides. This can lower risk of atherosclerosis, heart attacks, and strokes.
A 2016 meta-analysis of 10 randomized controlled trials found:
- Cinnamon lowered total cholesterol by 9.4 mg/dL
- Lowered LDL cholesterol by 5.4 mg/dL
- Lowered triglycerides by 29.6 mg/dL
Researchers concluded cinnamon supplementation significantly improves blood lipids. The effects may stem from cinnamon’s ability to reduce hepatic HMG-CoA reductase activity, which is involved in cholesterol production.
Blood Sugar
Multiple studies demonstrate cinnamon can lower fasting blood sugar levels in people with type 2 diabetes. It may also improve sensitivity to the hormone insulin.
This is important for heart health since diabetes is a major risk factor for cardiovascular disease. Keeping blood sugar and insulin in check can help prevent diabetic complications.
For example, a randomized controlled trial in 109 people with type 2 diabetes found:
- 1 gram per day of cinnamon reduced fasting blood sugar by 10.3% after 12 weeks
- Also lowered HbA1c (a measure of long-term blood sugar control) by 0.83%
Researchers noted cinnamon’s anti-diabetic effects make it “an ideal addition to diabetes treatment.”
Inflammation
Chronic inflammation is involved in atherosclerosis and cardiovascular damage. Research indicates cinnamon has potent anti-inflammatory properties.
For instance, a study in 44 people found taking 250 mg of an aqueous cinnamon extract daily for 12 weeks decreased levels of hs-CRP, a key marker of systemic inflammation, compared to placebo.
Cinnamon’s inflammation-fighting effects likely come from compounds like cinnamaldehyde that inhibit activation of inflammatory pathways like NF-κB.
Cinnamon Dosage for Heart Health
Many studies use 1-2 grams of cinnamon daily, either as a supplement or powder added to food or drinks.
Taking cassia cinnamon in capsules makes it easier to standardize the dose. Look for Ceylon cinnamon powder if you prefer adding it to smoothies or oatmeal.
Stick to 1 gram or less daily if taking Coumadin/warfarin, since cinnamon may potentiate the effects and increase risk of bleeding.
Are There Any Side Effects?
Cinnamon is generally well tolerated by most people at usual culinary doses. Potential side effects at higher supplemental doses may include:
- Heartburn
- Mouth sores
- Nausea
- Dizziness
- Low blood sugar (hypoglycemia) in diabetics
Cassia cinnamon also contains small amounts of coumarin, which may be harmful in very high doses. But research shows intake below the tolerable daily intake (TDI) of 0.1 mg per pound (0.2 mg/kg) of body weight is safe.
For a 150 pound (68 kg) adult, that equates to 6,800 mg coumarin daily. This far exceeds the amount in capsules or cinnamon powder. Those with liver disease should still limit cassia cinnamon intake though.
Ceylon cinnamon has ultra-low coumarin content and is considered safe even in high amounts.
Conclusion
Research indicates cinnamon may promote heart health by:
- Lowering blood pressure
- Improving cholesterol and triglyceride levels
- Lowering blood sugar
- Decreasing inflammation
1-2 grams per day may provide benefits. Cassia cinnamon is very affordable, while Ceylon offers ultra-low coumarin for minimal risk.
Of course, cinnamon alone is not a replacement for medications or lifestyle changes recommended by your doctor. But adding some delicious cinnamon to your diet could be a tasty way to boost heart health.
Frequently Asked Questions
How much cinnamon should you take per day for heart health?
Most studies use doses of 1-2 grams of cinnamon per day for heart benefits. Taking cinnamon capsules or adding cinnamon powder to food makes it easy to consume therapeutic amounts.
What type of cinnamon is healthiest for the heart?
Both Ceylon and Cassia cinnamon appear beneficial, but Ceylon has very low levels of coumarin. This makes Ceylon safer if you want to consume cinnamon in high amounts or take a supplement long-term.
Can cinnamon lower blood pressure and cholesterol?
Research shows cinnamon supplementation can modestly reduce blood pressure, total and LDL cholesterol, and triglycerides. Effects may be due to cinnamon’s impact on pathways involved in constricting blood vessels and cholesterol synthesis.
Is cinnamon good for diabetics hearts?
Yes, cinnamon is especially beneficial for heart health in those with diabetes. Cinnamon enhances insulin sensitivity, lowers fasting blood sugar, and reduces inflammatory markers like hs-CRP. This may help prevent cardiovascular complications.
Does cinnamon have side effects?
Ceylon cinnamon has minimal side effects. Cassia cinnamon contains coumarin, but intake below the tolerable upper limit is considered safe. Those with liver disease should still moderate cassia cinnamon intake though. Other side effects like low blood sugar or mouth sores are mainly reported at high doses.