Cinnamon, a fragrant spice derived from the bark of trees in the Cinnamomum genus, is a staple in kitchens worldwide. Beyond its culinary uses, there is a growing public interest in cinnamon as a natural remedy for various health concerns, including anxiety. This interest stems from its beneficial compounds and long history of use in traditional medicine. A thorough examination of the existing scientific evidence is necessary.
Scientific Findings on Cinnamon and Mood
The direct evidence supporting cinnamon’s use for anxiety in humans is currently limited, with most findings originating from controlled animal studies. Research involving rodents suggests that certain cinnamon components may possess properties that reduce anxiety-like behaviors. These studies frequently utilize the elevated plus-maze test, a standard method for assessing anxiolytic effects.
Cinnamon essential oil and its primary active component, trans-cinnamaldehyde, have been shown to increase the time mice spend in the open arms of the elevated plus-maze. This behavior is interpreted as a reduction in anxiety, as rodents typically avoid the exposed areas. Repetitive administration of the essential oil has demonstrated a measurable anti-anxiety effect in mice.
The positive results observed in animal models are promising, yet they cannot be directly translated to human clinical anxiety. Robust human clinical trials specifically investigating cinnamon extract as a treatment for anxiety conditions are either lacking or have yielded inconclusive results. The observed effects indicate a potential therapeutic area, but they are not sufficient to recommend cinnamon as a substitute for established anxiety treatments.
How Cinnamon Might Influence Stress Responses
Even without strong human trial evidence, researchers have proposed several biological pathways through which cinnamon could theoretically affect mood and stress regulation. One primary mechanism involves the spice’s potent antioxidant and anti-inflammatory activity. Chronic inflammation and elevated oxidative stress are increasingly linked to the severity of mood disorders, including anxiety.
Cinnamon is rich in polyphenolic compounds and proanthocyanins, which help mitigate the body’s inflammatory response. By reducing neuroinflammation and oxidative damage, these components may protect neural pathways and support a balanced neurological environment. This suggests a supportive role in overall brain health, which is important for emotional stability.
Another pathway focuses on cinnamon’s established role in glucose metabolism and blood sugar stabilization. Unstable blood glucose levels can trigger physiological stress responses, leading to symptoms like irritability, nervousness, and anxiety spikes. Cinnamon compounds have been shown to exert an insulin-mimetic effect, enhancing the body’s ability to regulate glucose.
The spice appears to increase the translocation of glucose transporter-4 (GLUT4) to cell membranes, improving insulin sensitivity. By promoting steadier blood sugar levels, cinnamon may prevent the metabolic fluctuations that contribute to mood swings and anxiety. This stabilizing effect on metabolism is one of the most well-documented actions of cinnamon.
Dosage, Safety, and Quality Concerns
When considering regular consumption of cinnamon for health benefits, distinguishing between the two main types is important. Cassia cinnamon (Cinnamomum cassia), the most common variety, contains high levels of coumarin. Ceylon cinnamon (Cinnamomum verum), often called “true cinnamon,” contains significantly lower amounts of coumarin.
Coumarin can be toxic to the liver (hepatotoxic) when consumed in large quantities over time. The European Food Safety Authority (EFSA) established a tolerable daily intake (TDI) of 0.1 milligrams of coumarin per kilogram of body weight. Consistently consuming Cassia cinnamon, even at levels as low as one teaspoon per day, can exceed this recommended safe limit for a standard adult.
Ceylon cinnamon is the safer choice for daily or therapeutic use because its coumarin content is nearly negligible. Anyone who consumes cinnamon regularly, particularly in supplement form, should verify the type to avoid potential liver strain.
High coumarin intake from Cassia cinnamon may also interact with certain medications, specifically blood thinners and drugs metabolized by the liver. Consultation with a healthcare professional is necessary if you take these medications.