Is Cinnamon an Anti-Inflammatory? Unpacking the Science and Health Benefits

December 4, 2025 •

5 min read

One meta-analysis showed that cinnamon supplementation significantly reduces levels of the inflammatory marker C-reactive protein (CRP), suggesting that cinnamon is an anti-inflammatory agent. This potential stems from powerful bioactive compounds found within the spice, which have been studied for centuries for their medicinal uses.

Quick Summary

Studies suggest cinnamon possesses anti-inflammatory properties, with compounds like cinnamaldehyde helping reduce inflammation and oxidative stress. Effects are noted in animal and lab studies, and some human trials show reductions in inflammatory markers.

Key Points

Antioxidant Power: Cinnamon contains potent antioxidants, such as polyphenols, which fight free radicals and reduce oxidative stress, a major driver of inflammation.
Molecular Mechanism: Its active compounds, like cinnamaldehyde, inhibit inflammatory pathways by suppressing key regulators such as NF-κB, which reduces the production of pro-inflammatory substances.
Clinically Supported Effects: A meta-analysis showed that cinnamon supplementation significantly lowered C-reactive protein (CRP), a key inflammatory marker, especially in people with higher baseline levels.
Type Matters: The anti-inflammatory effects apply to both Cassia and Ceylon cinnamon, but Cassia has high levels of coumarin, which can be toxic to the liver in large doses. For regular use, Ceylon is the safer choice.
Supports Chronic Conditions: The anti-inflammatory properties of cinnamon show promise in helping to manage symptoms associated with inflammatory conditions like rheumatoid arthritis and colitis, though more research is needed.
Safe Consumption: Incorporating cinnamon into a balanced diet is generally safe, but high-dose supplementation should be approached with caution and discussed with a healthcare provider, especially if using Cassia.

Understanding Inflammation: When It's Good and When It's Not

Inflammation is a natural and vital process that helps the body fight off infections and repair damaged tissues. It is the immune system's first line of defense. However, when inflammation becomes chronic—long-lasting and directed against the body's own tissues—it can contribute to numerous diseases, including heart disease, arthritis, and diabetes. Spices and herbs, including cinnamon, have long been used in traditional medicine for their healing properties, with modern science now confirming many of their therapeutic effects, including the potential to combat chronic inflammation.

The Anti-Inflammatory Compounds in Cinnamon

The key to cinnamon's potential is its rich array of phytonutrients, including polyphenols, flavonoids, and essential oils. These compounds work synergistically to provide the spice's medicinal benefits. The primary bioactive component is cinnamaldehyde, which gives cinnamon its distinctive flavor and aroma and is a key driver of its anti-inflammatory effects. Other important molecules include cinnamic acid and eugenol.

How Cinnamon Reduces Inflammation

Antioxidant Effects: Cinnamon is loaded with potent antioxidants, which protect the body from oxidative damage caused by free radicals. An imbalance between free radicals and antioxidants, known as oxidative stress, can lead to chronic inflammation. By combating oxidative stress, cinnamon indirectly helps to manage inflammation. This robust antioxidant capacity is one reason cinnamon can be used as a natural food preservative.
Inhibiting Inflammatory Pathways: Research shows that cinnamon and its active compounds can interfere with key inflammatory pathways at a molecular level. Specifically, studies have shown that cinnamon can suppress the activation of Nuclear Factor-kappa B (NF-κB), a protein complex that regulates immune responses and triggers the expression of many pro-inflammatory molecules like cytokines. By inhibiting NF-κB, cinnamon can help to calm the body's inflammatory response.
Reducing Inflammatory Markers: Clinical studies have observed that cinnamon supplementation can lower levels of C-reactive protein (CRP), a prominent marker for inflammation, particularly in individuals with elevated baseline CRP levels associated with conditions like type 2 diabetes or rheumatoid arthritis.

Comparison of Cinnamon Varieties: Cassia vs. Ceylon

There are two main types of cinnamon available commercially: Cassia and Ceylon. While both contain beneficial anti-inflammatory compounds, their composition and safety profiles differ, primarily due to their coumarin content. Coumarin is a natural compound that, in large doses, can be toxic to the liver, especially for individuals with pre-existing liver conditions.


Feature	Cassia Cinnamon	Ceylon Cinnamon	Health Relevance
Coumarin Content	High	Very low	Regular high consumption of cassia may pose a risk of liver damage due to high coumarin. Ceylon is safer for consistent daily use.
Flavor	Strong, spicy, and pungent	Mild, delicate, and slightly sweet	Cassia is commonly used in baked goods. Ceylon is preferred for culinary subtlety and high-volume health applications.
Appearance	Thick, dark red-brown, coarse sticks	Thin, light brown, papery, and brittle layers	The distinctive appearance helps differentiate the two types.
Availability	Most common and affordable	Less common, often found in specialty stores	Most grocery store cinnamon is Cassia, meaning caution is needed with heavy daily intake.

The Role of Cinnamon in Managing Specific Inflammatory Conditions

Research suggests that cinnamon may help manage several inflammatory-related health conditions, though more clinical human trials are needed.

Rheumatoid Arthritis (RA)

Some studies have indicated that cinnamon may help improve the symptoms and inflammatory markers associated with RA. In one randomized trial involving women with RA, participants who took a daily cinnamon supplement experienced a significant reduction in inflammatory markers and disease activity scores compared to the placebo group. The anti-inflammatory and antioxidant properties are believed to play a role in this observed improvement.

Digestive and Gut Health

Cinnamon has been traditionally used to address various digestive issues, such as bloating and indigestion. Its anti-inflammatory properties may protect the intestinal barrier from damage caused by inflammatory cytokines, helping to improve digestion and nutrient absorption. Some animal models have also shown that cinnamon can reduce the symptoms of colitis by reducing tissue damage and immune cell infiltration.

Brain and Cognitive Health

Preliminary animal and laboratory research has shown a link between cinnamon consumption and improved cognitive function. Chronic inflammation is a factor in neurodegenerative disorders like Alzheimer’s, and cinnamon's ability to combat both inflammation and oxidative stress suggests a potential neuroprotective effect. A 2024 review of studies found that cinnamon significantly improved memory and learning in animals, although more human trials are needed to confirm these findings.

How to Incorporate Cinnamon Into Your Diet

For most people, adding cinnamon to their diet is a simple and delicious way to potentially reap its benefits. A typical daily dose studied in some trials is around 1 to 6 grams of cinnamon powder, which is about half a teaspoon to one teaspoon.

Delicious ways to add cinnamon:

Sprinkle it on oatmeal or yogurt.
Add it to smoothies.
Use it in baking for bread, muffins, or pies.
Stir it into coffee, tea, or hot chocolate.
Use cinnamon sticks to flavor hot cider or mulled wine.
Incorporate it into savory dishes like chili or curry.

While adding cinnamon to your food is generally safe, those interested in high-dose supplementation, particularly with Cassia cinnamon, should consult a healthcare provider to avoid potential liver toxicity from high coumarin levels. For regular, daily use, Ceylon cinnamon is the safer choice due to its low coumarin content.

For more detailed information on the biochemical effects, this study on anti-inflammatory effects of cinnamon extract is highly informative: https://pubs.rsc.org/en/content/articlelanding/2018/fo/c8fo01286e

Conclusion: The Final Verdict

Based on a growing body of research, the answer to the question "Is cinnamon an anti-inflammatory?" is a resounding yes. The spice contains potent antioxidant and anti-inflammatory compounds, most notably cinnamaldehyde, that work to combat inflammation and oxidative stress in the body. The effects have been demonstrated in numerous in vitro and animal studies, and some human trials support its role in reducing inflammatory markers. However, it's important to consider the type of cinnamon, with Ceylon being the safer option for regular, high-volume consumption due to its lower coumarin content. While cinnamon is not a cure-all, incorporating it into a healthy diet can be a delicious way to support your body's natural defenses against inflammation.

Frequently Asked Questions

While both Cassia and Ceylon cinnamon have anti-inflammatory properties, Ceylon is considered the best for regular consumption due to its significantly lower coumarin content, which reduces the risk of liver toxicity.

Dosages used in studies vary, but some successful trials have used daily doses ranging from 1 to 6 grams (approx. half to one teaspoon). It's best to consult a healthcare professional for personalized advice, especially if considering supplements.

Yes, incorporating cinnamon into your food provides its antioxidant and anti-inflammatory compounds. While therapeutic effects are often observed with higher concentrations in supplement form, regular dietary intake can still contribute to overall health.

Consuming high doses of Cassia cinnamon, the common supermarket variety, can lead to liver damage due to its high coumarin content. Symptoms may include liver pain or dark urine. It is less of a concern with Ceylon cinnamon or typical culinary amounts.

Both cinnamon and turmeric are potent anti-inflammatory spices, but they work through different mechanisms. Turmeric's active compound, curcumin, is known for its anti-inflammatory effects, while cinnamon primarily uses cinnamaldehyde and polyphenols. Both can be beneficial parts of an anti-inflammatory diet.

Some small human studies on rheumatoid arthritis patients showed that cinnamon supplementation helped reduce inflammatory markers and improve joint symptoms. However, more extensive research is needed to confirm its efficacy for treating joint pain.

If you are on certain medications, particularly for diabetes or blood thinners like warfarin, you should consult a doctor before taking cinnamon supplements. High doses can affect blood sugar levels and may pose risks alongside other medications.