Why cinnamon is a super spice for curbing sugar cravings, supporting PCOS and heart health

Rich in flavour and high in health benefits, cinnamon can enhance the taste of your food and support your overall wellbeing. Commonly known for helping with improving blood sugar control, there are many other reasons for taking cinnamon, including research showing support for weight management, heart health and PCOS. Due to its potential influence on our health, Cinnamon has been named Viridian Ingredient of the Year 2025.  Nutrition advisor Will Jordan uncovers its uses and the scientific evidence behind this super spice.

 The origins of Cinnamon

Cinnamon, (Cinnamomum verum), is one of the oldest and most important spices throughout human history. From being used by the ancient Egyptians, to becoming a popular commodity in the middle east, and even being referenced in religious scripture, cinnamon has been a valuable part of human society for thousands of years. ¹ Ceylon Cinnamon, known as ‘true Cinnamon’, originates from Sri Lanka, but European traders successfully cultivated the trees in Madagascar around the 17^th century, one of the only other places in the world the tree can thrive. ² There are different types of cinnamon with distinct uses and benefits.

Improving blood sugar control

Traditionally, cinnamon has been used to support health, and more recently, used to help manage type 2 diabetes and blood glucose control. Research has shown the botanical may help maintain healthy blood sugar levels by increasing glucose uptake into the cells and increasing insulin sensitivity. ³ Because of this, cinnamon can help us find more energy and help avoid energy dips which occur when blood glucose levels fluctuate. Cinnamon helps manage blood glucose in diabetic and healthy individuals, which can help provide regular and consistent blood sugar and therefore energy levels rather than high peaks and low valleys leading to fatigue and low energy. ⁴

Maintaining a healthy weight

Cinnamon may help maintain a healthy body weight. Most studies investigating cinnamon for diabetes support measure body composition as a secondary outcome. Research has found that BMI and waist circumference improved following cinnamon supplementation. ⁵

However, cinnamon may help support other areas of health, such as cardiovascular health, polycystic ovary syndrome, and migraines.

Supporting heart health

Cinnamon supports the heart and circulation. There is evidence that cinnamon contributes to maintenance of normal blood lipid levels and supports the production of high-density lipoprotein (HDL), or ‘good’, cholesterol. Improvement in both systolic and diastolic blood pressure have been reported in as little as 7 consecutive days of supplementation of Ceylon Cinnamon. ⁶

Anti-inflammatory and antioxidant effects

Ceylon Cinnamon has other benefits, including having significant antioxidant activity and the ability to reduce oxidative stress and inflammation. Interlukein-6 (IL-6) and C-Reactive Protein (hs-CRP) are commonly associated with inflammation and oxidative stress; cinnamon supplementation was found to reduce these markers significantly. ⁷

This anti-inflammatory property may help in other aspects of health. Migraines are thought to be caused by increased inflammation markers including nitric oxide and IL-6, as these both lead to inflammation and neurological pain. In clinical trials, cinnamon has been found to reduce these inflammation markers which lead to positive impact on the severity, frequency, and duration of migraine attacks. ⁸

Supporting PCOS symptoms

Polycystic Ovary Syndrome (PCOS) is a hormone disorder that affects roughly one in 15 women of a reproductive age worldwide. PCOS increases risk of metabolic disorders such as insulin resistance, obesity, and cardiovascular disease risk. ⁹ As cinnamon has been found to improve insulin resistance and blood glucose levels, improve blood lipid levels, and support weight management, it is a prime candidate for supporting PCOS. ^{10 11}

Choosing a supplement

The good news is cinnamon is available as a supplement. To ensure you receive the therapeutic benefits of this spice, choose an organic extract that provides between 1,000-6000mg (1g-6g) of Ceylon cinnamon per capsule for an effective and scientifically studied dosage to support blood sugar regulation, and other aspects of health. Always check that the supplement has no binders or fillers or anything artificial and contains 100% active ingredients. For more information, visit your local health food store for dietary, supplement and lifestyle advice. You can find your nearest one at www.findahealthstore.com.

Author: Will Jordan, BSc (Hons) MSc, is a Nutrition Advisor at Viridian Nutrition. He holds a Master’s degree in Sports and Exercise Nutrition, BSc in Food and Nutrition. 

Will has worked on the NHS Diabetes Prevention Programme as a health coach, giving personalised advice, empowering people to make effective long-terms changes to halt or reverse the progression of pre-diabetes, preventing the development of type 2 diabetes.

 

References:

¹ Suriyagoda L, Mohotti AJ, Vidanarachchi JK, Kodithuwakku SP, Chathurika M, Bandaranayake PCG, Hetherington AM, & Beneragama CK. “Celyon cinnamon”: Much more than just a spice. Plants, People, Planet. 2021; 3 (4) 319-336

² Pathirana R, & Senaratne R. An Introduction to Sri Lanka and Its Cinnamon Industry. Cinnamon. 2020; 1-38

³ Nuffer W, Bull ST, Bakhach H, & Nuffer M. Sweetly Improving Sugars? Reviewing Cinnamon's Effect on Blood Glucose. Journal of Medicinal Food. 2023; 26 (1) 68-73

⁴ Kizilaslan N, & Erdem NZ. The Effects of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals. International Journal of Food Science. 2019; 2019, 4138534

⁵ Jain SG, Puri S, Misra A, Gulati S, & Mani K. Effect of oral cinnamon intervention on metabolic profile and body composition of Asian Indians with metabolic syndrome: a randomised double-blind control trial. Lipids in Health and Disease. 2017; 16, 113.

⁶ Zhang K, Li Y, Lin X, Daneshar M, Karamian F, & Li M. Effect of cinnamon supplementation on blood pressure, oxidative stress, and inflammatory biomarkers in adults: An umbrella review of the meta-analyses of randomised controlled trials. Nutrition, Metabolism, and Cardiovascular Disease. 2024;  34 (12) 2659-2668

⁷ Delaviz E, Salehi M, Ahmadi A, Fararooei M, Vakili M, & Ashjazadeh N. Effect of Cinnamon on Inflammation Factors, Pain and Anthropometric Indices in Progressive-relapsing Multiple Sclerosis Patients: A Randomised Controlled Trial. Jundishapur Journal of Natural Pharmaceutical Products. 2021; 16 (1) e14505

⁸ Khorvash F, Askari G, & Zarei A. The effect of cinnamon on migraine treatment and blood levels of CGRP and IL-6: A double-blinded randomised controlled clinical trial. Journal of the Neurological Sciences. 2019; 405, Supplement, 106-107

⁹ Dunaif A. Insulin resistance and the polycystic ovary syndrome: mechanism and implication for pathogens. Endocrine Reviews. 1997; 18 (6) 774-800

¹⁰ Heshmati J, Sepidarkish M, Morvaridzadeh M, Farsi F, Tripathi N, Razavi M, & Razaeinejad M. The effect of cinnamon supplementation on glycaemic control in women with polycystic ovary syndrome: A systematic review and meta-analysis. Journal of Food Biochemistry. 2020; 45 (1) e13543

¹¹ Borzoei A, Rafraf M, Niromanesh S, Farzadi L, Narimani F, & Doostan. Effects of cinnamon supplementation on antioxidant status and serum lipids in women with polycystic ovary syndrome. Journal of Traditional and Complementary Medicine. 2018; 8 (1) 128-133

The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.