Does Cinnamon Improve Blood Sugar Control and Brain Health?
Cinnamon is a spice many people sprinkle on oatmeal or mix into coffee. It comes from the bark of trees and has a warm, sweet taste. For years, folks have wondered if it can help with blood sugar control, especially for those with diabetes or prediabetes. Some studies say yes, it might lower blood sugar levels a bit. Others show mixed results. As for brain health, the evidence is thinner, with hints from animal studies but not much from people yet.
Let’s start with blood sugar. A study from 2024 tested cinnamon on 18 overweight adults with prediabetes. They took 4 grams of Indonesian cinnamon daily, about the size of a sugar packet, for a month. Compared to a placebo, it lowered their blood sugar. The researchers called it safe and well tolerated.[1] Another recent look at Ceylon cinnamon, a milder type from Cinnamomum verum, found it cut fasting blood sugar too. This kind has less coumarin, a compound that can harm the liver in big doses.[1][3]
Meta-analyses, which combine many studies, back this up somewhat. One from 2019 showed cinnamon helps lower blood sugar overall.[1] Scientists think it works by making cells better at using insulin, the hormone that moves sugar from blood into cells. It might cut insulin resistance, like some diabetes drugs do.[2] In rats, cinnamon extract with exercise even reversed signs of metabolic syndrome, which includes high blood sugar.[1] But not every study agrees. Some find no change in fasting glucose, often because they used small groups.[2][5]
Ceylon cinnamon stands out. A 2025 study linked it to better heart factors like cholesterol, blood pressure, and glucose control. It seems safer for daily use than cassia cinnamon, which has more coumarin.[1] Doses around 4 grams worked in trials, but always check for lead contamination in products.
Now, brain health. Cinnamon shows promise here too, but mostly from lab or animal work. Its compounds fight inflammation and oxidation, which can harm brain cells. In rats, it reversed metabolic issues that affect thinking and memory.[1] Cinnamon also has anti-cancer effects in tests, which might tie to brain protection.[1] Human studies are lacking, though. No big trials yet prove it boosts memory or fights diseases like Alzheimer’s in people. Still, its blood sugar benefits could indirectly help the brain, since steady glucose levels support clear thinking.
If you try cinnamon, start with Ceylon for safety. Add it to food rather than pills at first. It tastes great and might give a modest boost to blood sugar control. Talk to a doctor before using it for health reasons, especially with diabetes meds. Results vary by person, dose, and cinnamon type.
Sources
https://www.peoplespharmacy.com/articles/what-are-pros-and-cons-of-cinnamon-for-blood-sugar
https://www.consultant360.com/article/chromium-and-cinnamon-supplements-patients-type-2-diabetes-how-strong-evidence
https://www.herbalgram.org/resources/herbclip/issues/2025/issue-774/ceylon-cinnamon-fasting-blood-glucose/
https://www.sabapub.com/index.php/SMHS/article/view/1224
https://www.nkchealth.org/blog/natural-remedies-diabetes-do-herbs-really-help-blood-sugar
https://foundationrelations.duke.edu/wp-content/uploads/ninja-forms/2/vivotonic_review569.pdf
