If you think of the warm aromatic scent of cinnamon, you will realize that there is something invigorating about this classic spice. The history of cinnamon and how its natural plant-based components are still used and studied for their possible health-promoting benefits is fascinating to watch unfold.
In this blog we take a look at comparing the different types of cinnamon, the benefits of cinnamon, and the importance of speaking with your healthcare practitioner before you make any changes to your daily diet or regimen. So let’s jump in and get cinnamon savvy.
Cinnamon is a popular spice that adds a robust yet smooth flavor to so many foods and beverages. From adding a sprinkle of cinnamon to your morning oatmeal to your smoothie or midafternoon tea, this spice can really just give you that feeling of comfort.
Cinnamon comes from the Cinnamomum tree. We see cinnamon offered as cinnamon sticks or cinnamon powder but have you ever wondered how it is harvested? Cinnamon is extracted from the inner bark of the Cinnamomum tree and rolled into strips which curl and dry out to form cinnamon sticks.1 The sticks can then be ground up to produce the powdered aromatic spice we know as cinnamon.
You may also be aware of cinnamon's health benefits as well as its thousands of years of history, and the fact that it's still one of the most commonly used dietary spices in many homes today.
The use of cinnamon has also become very popular in functional medicine areas because of its powerful antioxidant properties and also because it may play a role in some areas of health-related conditions.
You may be wondering what cinnamon to use. So let us look at some different forms of cinnamon.
There are many different types of cinnamon and the main four types include1:
However, there are two types of cinnamon that come from two different plants and are the most commonly used. They include Ceylon cinnamon (Cinnamomum zeylanicum) and Cassia cinnamon (Cinnamomum aromaticum).
Ceylon cinnamon comes from the Cinnamomum verum tree. Ceylon is also referred to as true cinnamon since verum is Latin for true. Its country of origin is Sri Lanka and it is also grown in some southern parts of India. You can easily identify true cinnamon, with its light reddish-brown color and because of its multiple layers of rolled bark, as opposed to the other types of cinnamon including Cassia which is only a single rolled layer.
Ceylon is considered a high-quality cinnamon, known for its subtle, sweet taste, and is often used in teas, hot cocoa, coffee, desserts, and other dishes. It is also more expensive compared to the other cinnamon spices, such as Cassia. It is also often the preferred choice for use because Ceylon cinnamon has the lowest amount of coumarin in it.1 Coumarin is a naturally occurring compound of cinnamon that acts as a blood thinner.
If you think about the most common cinnamon that you may see on the shelves in your grocery store, it is most likely cassia cinnamon. This aromatic cinnamon comes from the Cinnamomum cassia tree and has a dark reddish-brown color, with its bark rolled in a single hollow layer.1 Cassia is derived from the Cinnamomum cassia tree, with its origin in China. It is also known as Chinese cinnamon.
This cinnamon is the most used of the cinnamon spices, because of its robust and spicy taste, and because it is very inexpensive to purchase. Additionally, cassia contains a higher amount of cinnamaldehyde—a natural oil found in the inner bark of cinnamon—than any other type of cinnamon. This contributes to its robust, aromatic taste and distinctive flavor.1,2 The one downside of using Cassia cinnamon is that it has a very high coumarin content.1,2
However, it is especially important to note that all cinnamon spices, despite the variety and form, should not be used regularly unless discussed with your healthcare practitioner (HCP), since there may be potential nutrient medication interactions and may contribute to other medical concerns.
The three primary potential health benefits of cinnamon include the following.
There are many potential benefits that may be associated with the use of cinnamon, however, ongoing studies and research need to continue to substantiate these claims. There has not been a consistent recommended dosage for cinnamon, nor guidelines established for the type of cinnamon that is considered most effective. Though cinnamon has been studied for its health-supporting mechanisms, consuming large doses of cinnamon can have adverse effects, such as interfering with certain medications and causing other health-related concerns.6
As we have explored the benefits of cinnamon, it is important to keep top of mind, that before adding cinnamon to your diet or beginning to take cinnamon extract /dietary supplements, speak with your health care practitioner. There are potential nutrient medication interactions to be aware of. Cinnamon consumed in large amounts or over a long period of time may cause serious adverse effects. Anyone who takes cinnamon or other herbs and dietary supplements should always be professionally monitored by their HCP.
In general, when looking to support your health and wellness keep regular appointments with your healthcare practitioner, continue to follow a healthy diet, get quality sleep, manage stress, and maintain a regular physical activity routine.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, mitigate, or prevent any disease. Individual results may vary.
Ken Swartz, MS is the co-founder, Chairman Emeritus, and former Chief Science Officer at C60 Power, a health and wellness company committed to delivering the highest quality Carbon 60 products available. Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University.
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