Is Cinnamon Good for You? Benefits, Limits, and Safe Doses of Ceylon Cinnamon

Abstract Summary

Objective

To synthesize adult dosing evidence and safety data to determine when and how cinnamon confers meaningful health benefits.

Context

Human trials have explored cinnamon’s effects on post-prandial glycemia, lipids, and gastric emptying; benefits are modest and most applicable alongside diet and lifestyle changes.

Methods Used

Approach

Set practical ranges for daily wellness (1–2 g/day), digestive support (≈3 g with a meal studied for gastric emptying), and short-term trial-style dosing (up to 6 g/day with caution).

Data Collection

Consistent intake is more relevant than one-off use; verify product species and quality; monitor for interactions in those with hepatic conditions or on anticoagulants.

Researchers' Summary of Findings

Impact on Health

May support post-prandial comfort and modest glycemic improvements; overuse of high-coumarin Cassia poses liver-related risk.

Health Implications

Start low (1 g/day), titrate to 2 g/day as tolerated, consider 3 g with a meal for digestive support, and seek clinician guidance if you have liver disease or take hepatically-metabolized/anticoagulant medications.

Sustainability

Transparent sourcing and coumarin testing should be standard to protect consumers and ecosystems.

DOI

https://doi.org/10.3390/nu15030700