Is Cinnamon Good for Cholesterol? What the Science Says

October 5, 2025 •

3 min read

According to the World Heart Federation, approximately 39 percent of adults worldwide have cholesterol-related problems. A common query is whether adding the aromatic spice cinnamon to one's diet can positively impact cholesterol levels. Scientific evidence, however, presents a nuanced and sometimes conflicting picture regarding cinnamon's effect on cholesterol.

Quick Summary

An analysis of studies on cinnamon's effect on lipid levels reveals mixed results, with some finding minor reductions in total and LDL cholesterol, particularly in individuals with metabolic conditions. Cassia cinnamon is high in coumarin and should be consumed in moderation, while Ceylon is safer for regular use. Diet and lifestyle changes are more consistently effective for managing cholesterol.

Key Points

Mixed Scientific Evidence: Research on cinnamon and cholesterol is inconclusive, with some studies showing modest benefits while others find no significant effect.
Impact on Metabolic Conditions: Beneficial effects from cinnamon are most often seen in individuals with metabolic syndrome, diabetes, or related conditions, not necessarily in healthy people.
Ceylon vs. Cassia: The type of cinnamon is critical; Ceylon (true cinnamon) has low levels of coumarin and is safer for regular use, whereas Cassia cinnamon is high in coumarin and can be toxic to the liver in high amounts.
Mechanisms of Action: Cinnamon's potential benefits are linked to its antioxidant, anti-inflammatory, and insulin-sensitizing properties, which can indirectly affect cholesterol levels.
Not a Replacement for Medication: Cinnamon should not be used as a substitute for prescribed cholesterol-lowering medication or for making essential lifestyle changes.
Safe Consumption: Incorporating cinnamon into your diet through foods like oatmeal or tea is generally safe in moderation, but supplements should be approached with caution and medical consultation.

Understanding the Effects of Cinnamon on Cholesterol

Cinnamon has long been touted for its potential health benefits, but its impact on cholesterol levels is a subject of ongoing research. Several studies have explored this relationship, yielding varied and sometimes contradictory results. Many of the positive findings seem to be most pronounced in specific populations, such as those with metabolic syndrome or type 2 diabetes. The primary active compounds in cinnamon, like cinnamaldehyde and polyphenols, are thought to be responsible for any beneficial effects.

The Mixed Evidence from Clinical Studies

Reviews of clinical trials paint a complex picture of cinnamon's role in cholesterol management. Some studies indicate that regular supplementation with cinnamon can lead to modest reductions in total cholesterol and triglycerides, along with slight improvements in LDL (bad) cholesterol and HDL (good) cholesterol levels in certain groups.

A 2017 meta-analysis, for example, found a significant reduction in total cholesterol and triglycerides but no statistically significant effect on LDL or HDL cholesterol across the studies examined.
Another review found that participants with metabolic syndrome who took cinnamon daily over a period experienced a decrease in total cholesterol, LDL, and an increase in HDL.
Conversely, some studies involving healthy participants or those with type 2 diabetes have shown no significant effect on blood lipid profiles after cinnamon supplementation.
The Mayo Clinic states that there is little evidence that cinnamon can lower cholesterol and does not recommend it for treating high cholesterol.

Ceylon vs. Cassia: Why the Type of Cinnamon Matters

Not all cinnamon is created equal. The two main types are Ceylon ('true cinnamon') and Cassia, and they differ significantly in their chemical composition, particularly in their coumarin content. This distinction is crucial for anyone considering regular cinnamon consumption for health purposes.


Feature	Ceylon Cinnamon ('True Cinnamon')	Cassia Cinnamon ('Chinese Cinnamon')
Origin	Sri Lanka, India	China, Indonesia, Vietnam
Appearance	Tan/light brown, thin, brittle layers	Reddish-brown, thick, rough texture
Coumarin Content	Very low	Significantly higher
Flavor	Mild, sweet, with floral and citrus notes	Strong, intense, and spicy
Regular Use	Safer for consistent, long-term consumption	High intake over time can potentially cause liver damage

Mechanisms of Action and How to Incorporate Cinnamon

Despite the mixed evidence, cinnamon's potential benefits for cardiovascular health are linked to its bioactive compounds, such as cinnamaldehyde and polyphenols. These compounds may help by:

Increasing Antioxidant Activity: Combatting oxidative stress, which is a risk factor for heart disease.
Improving Insulin Sensitivity: Aiding in glucose metabolism, which can indirectly impact cholesterol levels, especially in those with insulin resistance.
Anti-inflammatory Effects: Reducing inflammation associated with high LDL levels.

If you choose to add cinnamon to your diet, moderation is key, especially if you use Cassia cinnamon. Here are some simple, heart-healthy ways to consume it:

Cinnamon Tea: Steep a cinnamon stick or add ground cinnamon to hot water.
Spiced Oatmeal: Sprinkle it on your morning oats, which are already known for their soluble fiber.
Smoothies: Add a dash to smoothies with berries, bananas, and other nutrient-rich ingredients.
Yogurt or Cereal: Mix a pinch into your morning yogurt or whole-grain cereal.

Conclusion: A Complementary Approach, Not a Cure

While some research suggests that cinnamon, particularly Ceylon, may offer modest cholesterol-improving effects for certain individuals, it is not a cure-all or a replacement for medical treatment. The evidence is not strong or consistent enough to make it a first-line therapy for high cholesterol. The most significant and proven impacts on cholesterol come from broad lifestyle changes, including a heart-healthy diet, regular exercise, and, if necessary, prescribed medication. As with any dietary change for a medical condition, it is vital to consult with your doctor before using cinnamon supplements, especially given the potential coumarin-related risks associated with high intake of Cassia cinnamon. Think of cinnamon as a potential supportive flavor and antioxidant boost, rather than a primary treatment for high cholesterol.

Potential Outbound Link:

Healthline - 10 Evidence-Based Health Benefits of Cinnamon

Frequently Asked Questions

Some studies have found that cinnamon supplementation may lead to a modest reduction in LDL cholesterol, especially in people with metabolic disorders. However, other trials have shown no effect, and the evidence is not strong enough to make definitive recommendations.

Ceylon ('true') cinnamon has very low levels of a compound called coumarin, making it safer for regular, long-term consumption. Cassia cinnamon, the most common type, contains much higher levels of coumarin, which can be hepatotoxic (damaging to the liver) with high intake.

There is no standard recommended intake for cholesterol management using cinnamon. The amount used in studies varies, and the effectiveness is not consistently proven. It is important to consult with a healthcare provider before using cinnamon for health purposes, especially regarding potential interactions or appropriate amounts.

Research has indicated that cinnamon supplementation can significantly reduce blood triglycerides, which are another type of fat in the blood that, like cholesterol, is a risk factor for heart disease.

Simply adding cinnamon to your food is unlikely to have a significant effect on high cholesterol on its own. The most powerful impact comes from a combination of a heart-healthy diet, regular exercise, and potentially, prescribed medication.

No, cinnamon is not a replacement for prescribed cholesterol medication. Never stop taking medication without consulting your doctor, as lifestyle interventions like dietary changes should be complementary to, not a substitute for, medical treatment.

To potentially enhance cinnamon's benefits for heart health, pair it with other heart-healthy foods. Examples include sprinkling it on fiber-rich oatmeal, adding it to berry smoothies, or mixing it with nuts and healthy fats.