The benefits of cinnamon go far beyond a warm, comforting scent and a spicy flavor. In fact, it’s thought that cinnamon, or specifically, cinnamon capsules, might help people lose weight.
Of course, there’s no such thing as a magic diet pill in supplement form. To lose weight, you’ll likely need to reduce your portion sizes and get more physical activity — but eating more cinnamon just might help you shed a few pounds.
Cinnamon for Weight Loss
Over the years, studies about cinnamon and weight loss have yielded mixed results. But some research shows that supplementing your diet with cinnamon pills might help you lose weight.
According to a research review, people who supplemented with at least 3 grams (g) of cinnamon per day saw significant reductions in their body weight and body mass indexes. Those who took placebo supplements did not. Cinnamon was not linked with a significant reduction in waist circumference, though.
One potential reason why: Cinnamon contains several plant compounds that have antioxidant and anti-obesity properties, including cinnamaldehyde, polyphenols, and flavonols, according to a study.
Cinnamon can delay gastric emptying, or the time it takes for food to travel through your stomach, according to research. It’s thought that a slower gastric-emptying rate can help people feel fuller, longer, and therefore help them lose weight, according to The University of Texas MD Anderson Cancer Center.
“Cinnamon may help slightly with weight loss,” says Dawn Jackson Blatner, RDN, who wrote The Superfood Swap and lives in Chicago. “It’s definitely not a magic bullet, but adding cinnamon to meals may help you feel full longer.”
Plus, she says, cinnamon can make food and drinks more flavorful — no added sugar necessary. “Since cinnamon adds an almost-naturally sweet flavor, people can use less sugar in things like coffee, oatmeal, yogurt, and smoothies,” she says. “Feeling more full and using less sugar and fewer calories can be a small healthy addition to a total weight-loss program.”
Using Whole Cinnamon to Lose Weight
Much of the research on cinnamon and weight loss has been done with cinnamon capsules. But if you want to supplement your diet with the spice instead — something that Blatner recommends doing — you can purchase whole cinnamon sticks and fresh-ground, powdered cinnamon for cooking.
Use powdered cinnamon as part of a seasoning rub for chicken, or sprinkle it on top of almond butter on toast. Simmer cinnamon sticks in soups and stews, cook them in a rice pilaf, or brew them into a tea with apple juice and lemon slices.
Cinnamon Supplement Precautions
Cinnamon pills are sold over the counter in many health stores and pharmacies — and if taken in moderate amounts, they’re usually safe to use. Still, be sure to ask your doctor if cinnamon pills are right for you before you take them.
Some people may be allergic to cinnamon, whereas others — particularly those with liver disease — shouldn’t consume too much cassia cinnamon, according to the National Center for Complementary and Integrative Health (NCCIH). Cinnamon may interact with medications to treat cancer and with nicotine. It’s also not known whether cinnamon is safe in larger amounts during pregnancy or breastfeeding.
Be aware, too, that supplements aren’t regulated by the U.S. Food and Drug Administration (FDA) like medications are. So, there’s no guarantee of the product’s quality. Look for third-party certifications from ConsumerLab.com, National Sanitation Foundation (NSF), or U.S. Pharmacopeia, according to the National Institutes of Health Office of Dietary Supplements. Certifications like these mean that the product maker used good manufacturing practices to lessen the chance of incorrect labeling or contamination.
