Cinnamon

Cinnamon: A Spice with Powerful Antifungal Benefits

Cinnamon is a potent spice that has been used medicinally around the world for thousands of years. Its distinctly sweet and warming taste makes it easy to incorporate into a variety of recipes, but the spice’s true value lies in its widespread health benefits. From antifungal and antibacterial properties to its role in boosting circulation, cinnamon offers a wide array of health advantages that go beyond just enhancing the flavour of your favourite dishes.

When most of us think of cinnamon, we tend to associate it with sugary delights like cinnamon buns, festive treats, or warm drinks. However, this fragrant spice is much more than just a flavour enhancer for desserts.

In fact, cinnamon has been used as a medicinal remedy for centuries, and one of its most important applications today is in the fight against Candida overgrowth.

Benefits Of Cinnamon

Cinnamon is much more than a common kitchen spice. Its wide range of health benefits makes it a powerful tool in natural medicine, particularly for conditions like Candida overgrowth. Rich in antioxidants and equipped with antibacterial, antifungal, and anti-inflammatory properties, cinnamon has the potential to support your health in multiple ways.

Whether you’re looking to support your immune system, improve circulation, or simply enjoy its delightful flavour, adding cinnamon to your diet is an easy and effective step toward better health. From traditional medicine to modern research, the evidence points to cinnamon as one of the most versatile and beneficial spices available today. As you will learn, this is one of the most potent spices, especially when it comes to Candida overgrowth.

2 Main Types of Cinnamon: Ceylon and Cassia

A close-up of several cinnamon sticks arranged in a row on a dark marbled surface, highlighting the potential health benefits of cinnamon.

Cinnamon, a popular spice worldwide, is derived from the bark of trees belonging to the Cinnamomum genus. With approximately 250 species identified, two main types of cinnamon dominate the market today – cinnamon from Sri Lanka (fromerly Ceylon) and cinnamon from other countries, including India, called cassia

Ceylon cinnamon, often referred to as “true or real” cinnamon (left in the image), and cassia cinnamon (right in the image).

Real vs. ‘Fake’ Cinnamon

Ceylon cinnamon (also known as true cinnamon) is sweeter and less pungent than the more common cassia cinnamon, which is what you usually find in supermarkets. In fact, more than 90% of the cinnamon imported into the U.S. is cassia.

Ceylon cinnamon is believed to have stronger antifungal properties due to its composition, which includes cinnamyl alcohol, cinnamaldehyde, and cinnamyl acetate (Suriyagoda et al., 2021).

These compounds give cinnamon its antifungal and antibacterial properties. While cinnamyl alcohol is often used in cosmetics, and cinnamyl acetate in hair products, all three are present in Ceylon cinnamon, making it a potent medicinal spice.

Although both varieties offer health benefits and share a distinctive spicy flavour, they differ in their origins, chemical composition, and health impacts. Click on + for more.

Source and Availability

Ceylon Cinnamon (Cinnamomum verum):
Grown primarily in Sri Lanka, Thailand, and other tropical regions, Ceylon is rarer and more expensive due to its limited production.
Cassia Cinnamon (Cinnamomum cassia):
Commonly referred to as Saigon or Chinese cinnamon, this variety is more widely available and is produced mainly in China. Cassia is the less costly option and the type most often found in stores.

Health Benefits and Research

Cassia has been more extensively studied than Ceylon, but emerging research suggests that Ceylon may offer greater health benefits. One key difference lies in the presence of coumarin, a compound found in much higher levels in cassia than in Ceylon.

Coumarin Content

Coumarin is a flavouring substance which is contained in relatively high concentrations in cinnamon varieties collectively known as “Cassia cinnamon”. In especially sensitive persons, even comparatively small quantities of coumarin can cause liver damage, although the effect is usually reversible. (BfR)

Ceylon Cinnamon:
Contains significantly less coumarin, making it safer for regular consumption, especially in concentrated forms like extracts. Excessive intake of coumarin from cassia has been linked to potential liver damage.
Cassia Cinnamon:
Contains higher amounts of coumarin, so individuals who consume large quantities of cassia, especially in supplement form, should be cautious.

Taste and Aroma

Ceylon Cinnamon:
Known for its lighter, more floral and complex flavours, Ceylon has a delicate taste profile, making it a preferred choice in gourmet cooking and especially baking.
Cassia Cinnamon:
Offers a deeper, stronger and spicier flavour and is commonly used in baked goods and savoury dishes. Despite the differences, the two types can generally be used interchangeably in recipes.

The Power of Cinnamaldehyde

Both Ceylon and cassia cinnamon owe their distinct fragrance and spicy flavour to cinnamaldehyde, a key active compound in the spice. This compound also contributes to many of cinnamon’s antibacterial, antifungal, and anti-inflammatory properties. Though both varieties contain cinnamaldehyde, Ceylon cinnamon powder is generally considered more potent due to its higher concentration of beneficial compounds.

Which Type Of Cinnamon Should You Choose?

While both Ceylon and cassia cinnamon provide notable health benefits, Ceylon cinnamon is widely considered the superior option for health-conscious individuals. Its lower coumarin content and potentially greater therapeutic properties make it a safer and more effective choice, especially for long-term use or in high doses.

When to Use Ceylon vs. Cassia

Regular Consumption or in Supplements: Opt for Ceylon to avoid excessive coumarin intake.
Occasional Culinary Use: Cassia is more affordable, ideal for a warm, spicy kick to your recipes.

Summary

Cinnamon is a powerful spice with extensive medicinal benefits, but the type of cinnamon you choose can make a significant difference. Ceylon cinnamon is rarer, more expensive, and contains less coumarin, making it safer for regular use. Cassia cinnamon, while more widely available and studied, contains higher levels of coumarin and should be consumed in moderation. Both types are rich in cinnamaldehyde and can add a delightful flavor and fragrance to your dishes, along with a wealth of health benefits.

What Makes Cinnamon So Powerful?

True cinnamon is derived from the bark of the Cinnamomum verum (or Cinnamomum zeylanicum) tree. This particular bark contains several unique compounds responsible for its health-promoting properties, including:

These compounds work together to give cinnamon its powerful antioxidant, anti-inflammatory, and antimicrobial effects, making it a key player in natural medicine.

Cinnamaldehyde:
The primary active compound, responsible for cinnamon’s distinctive flavour and many of its health benefits.
Cinnamic acid: Known for its anti-inflammatory and antioxidant effects.
Cinnamate: Contributes to the overall therapeutic properties of cinnamon.

Traditional Medicinal Uses of Cinnamon

Throughout history, cinnamon has been prized for its wide range of medicinal applications. In traditional medicine, it has been used as:

In some cultures, cinnamon is even used as tooth powder to treat toothaches, dental problems, and bad breath. Its effectiveness in supporting oral microbiota makes it a popular natural remedy for maintaining oral health (Rao et al., 2014).

The use of cinnamon dates back to around 2800 BC, when it was first referred to as “Kwai” in Chinese. It was one of the ingredients in the anointing oil Moses used for making individuals holy, as described in the Bible (Kawatra et al., 2015).

The Romans valued cinnamon for its medicinal properties, using it to treat digestive and respiratory issues. Additionally, they burned it during funerals to mask the odour of decaying bodies. In Egypt, cinnamon played a role in the embalming process for mummies and was prized for its fragrance and flavour (Hubbell 2023).

Due to its high value and cost, cinnamon became a sought-after commodity, sparking global exploration in the 15th century. The desire for cinnamon was a driving force behind Christopher Columbus’s journey, which led to the discovery of the New World, and Vasco da Gama’s exploration of South India and Sri Lanka (Cartwright 2021).

The true source of cinnamon, known as Ceylon cinnamon, was found in Sri Lanka (formerly Ceylon). Control over this region meant control over the lucrative cinnamon trade. Over time, the Portuguese initially dominated the cinnamon trade, but were later ousted by the Dutch, followed by the British in 1815 (De Silva et al., 2021).

Today, cinnamon is primarily cultivated along Sri Lanka’s coastal regions, from Negombo to Matara.

According to one researcher, given its broad spectrum of applicability, this particular palatable spice can be used as an adjunct to the regular medications in most of the patients (Kawatra et al., 2015).

Cinnamon’s medicinal uses are vast and varied (Kowalska et al., 2021).

It has been employed in traditional medicine as:

Anti-inflammatory: Helps reduce inflammation.
Antiemetic: Assists in alleviating nausea.
Mosquito Larvicidal and Insecticidal: Effective in controlling pests.
Anti-mycotic: Treats fungal infections.
Anti-cancer Agent: Shows potential in cancer prevention.
Oral Health: Used as a tooth powder and for treating dental issues, bad breath, and oral microbiota.

Microscope view of a fungal culture displaying hyphae and spores.

Cinnamon Is Antimicrobial

Ceylon cinnamon, known for its broad-spectrum effects, has a long history of use as an antimicrobial agent in traditional medicine. Its remarkable range of benefits extends to its powerful antimicrobial, antifungal, antibiotic, and antiviral properties, which have been validated by modern scientific research. (Nabavi et al., 2015).

The essential oils in Ceylon cinnamon are rich in immune-boosting compounds, making it effective against various pathogens and infections (Suriyagoda et al., 2021).

Historically utilised in diverse cultures to combat illnesses and support immune function, Ceylon cinnamon’s efficacy is now corroborated by many contemporary studies, which confirm its ability to help prevent and manage infections by disrupting harmful microorganisms and enhancing overall immune health.

Cinnamon Fights Infections and Viruses

Cinnamon offers a range of benefits for protecting the body from illness due to its natural antimicrobial, antibiotic, antifungal, and antiviral properties. Here’s how cinnamon supports immune health:

Natural Antimicrobial and Immune-Boosting Properties: Cinnamon contains essential oils rich in immune-boosting compounds that can help defend against harmful infections and viruses.
Traditional Use: Used in many cultures, cinnamon is valued for its ability to combat infections naturally. Its antimicrobial benefits have been recognized in traditional medicine for centuries.

Cinnamon and Immune Health

Candida yeast and dysbiotic bacteria like Pseudomonas or Campylobacter can disrupt gastrointestinal balance, affecting immune function. Cinnamon oil is particularly noted for its protective and immune-boosting qualities when it comes to dysbiosis and Candida overgrowth.

Here are a few studies confirming cinnamon’s antimicrobial abilities:

Decreased Susceptibility to Illness
Disruption in a healthy gut can reduce the body’s immune-ability to fight off harmful bacteria, fungi, or viruses, making individuals more susceptible to illness. Cinnamon can help support the body’s gut-immune response by reducing inflammation and providing antioxidant support. (Pagliari et al., 2023).
Protects Against Bacterial Infections:
Cinnamon oil can help guard against bacterial infections such as the common cold, strep throat, and pneumonia (Horváth et al., 2015).
Supports Weakened Immune Systems
Cinnamon is often used as a remedy to strengthen the immune system and prevent infections in individuals with compromised immunity (Yakhchali et al., 2021).

Improved Intestinal Barrier Function
Candida overgrowth can lead to dysbiosis in the gastrointestinal tract, where a significant portion of immune cells reside, resulting in leaky gut. Cinnamon is known to support healthy gut intestinal lining and function (Blaszcyzk et al., 2021).

Cinnamon and Candida Overgrowth

Candida albicans is a common yeast that can cause various health issues when it grows unchecked in the body, particularly in the gut. Cinnamon has been shown to have powerful antibacterial and antifungal properties, making it a valuable tool in combating Candida overgrowth.

Adding cinnamon to your diet, especially during a Candida recovery plan, may enhance your body’s ability to combat the infection. Research confirms cinnamon’s potent antifungal and blood sugar-regulating properties, making it an effective tool for addressing Candida overgrowth. Here are a few studies:

Prevents Candida Growth
This study highlighted cinnamon’s antifungal properties, showing its effectiveness in treating and preventing Candida overgrowth in the digestive tract. (Shahina et al., 2018).
An Effective Medicine Plant
Cinnamaldehyde extract in comparison with Nystatin can prevent the growth of Candida albicans and Candida glabrata; given the antifungal effects of this plant, it is expected that it could be considered as an effective medicinal plant (Bakhtiari et al., 2019).
Oral cinnamon capsule is better than clotrimazole vaginal cream in the treatment and recurrence of vaginal candidiasis. Therefore, the use of these products may be an effective remedy for vaginal candidiasis (Zare et al., 2022).
Blood Sugar Controller
This study showed cinnamon’s ability to control blood sugar levels, which is crucial as high blood sugar from refined carbs can increase the risk of Candida overgrowth in the digestive system. (Kizilaslan et al., 2019).

These studies reinforce cinnamon’s role in both Candida management and blood sugar control, making it a valuable addition to a balanced diet. Including cinnamon in your diet can be a strategic addition to your Candida treatment plan.

Yeastrix Cleanse: A Comprehensive Antifungal Solution

For those looking for an all-in-one solution to tackle Candida and other fungal or bacterial infections, consider Yeastrix Cleanse, our 3rd generation antifungal supplement.

This product combines cinnamon with several other powerful antifungals, creating a balanced and effective cleanse for yeast overgrowth.

Yeastrix Candida Cleanse includes:

With Yeastrix Cleanse, you can simplify your antifungal regimen by getting the benefits of cinnamon along with other natural ingredients that promote gut health and combat yeast infections. Made with the highest-quality, non-GMO, and vegetarian ingredients, it’s designed for those looking for a natural, safe, and effective approach to Candida management.

The Treatment effect of oral cinnamon capsules is better than clotrimazole vaginal cream in the treatment and recurrence of vaginal candidiasis. Therefore, the use of oral cinnamon may be an effective remedy for vaginal candidiasis.

(zare et al., 2022)

Cinnamon’s Anti-Inflammatory Benefits

Cinnamon is a potent anti-inflammatory spice, thanks to its rich content of antioxidants. These compounds help alleviate inflammation, potentially reducing the risk of conditions like heart disease, cancer, cognitive decline, and more. Researchers have identified various types of flavonoids in cinnamon that effectively combat harmful inflammation levels throughout the body.

Reduce muscle soreness
Decrease menstrual pain
Lessen the severity of allergic reactions
Relieve age-related pain symptoms

Because of its ability to lower swelling and inflammation, cinnamon can also aid in pain management. Studies have shown that it helps:

Inflammatory Control
Candida overgrowth is often linked to inflammation, which can lead to symptoms like joint pain and arthritis (Gunawardena et al., 2015). These symptoms can be aggravated by the byproducts of Candida albicans.
Because cinnamon lowers swelling and prevents inflammation, it can also be beneficial in pain management. In fact, studies show that it helps reduce muscle soreness, decrease menstrual pain, lessen the severity of allergic reactions and relieve other age-related symptoms of pain as well. (Mashhadi et al., 2013).

In summary, cinnamon’s anti-inflammatory properties not only help with Candida-related symptoms but may also lower your risk for chronic conditions, making it a powerful addition to your health regimen.

Cinnamon and Antioxidants

Cinnamon is loaded with highly potent antioxidants that combat oxidative stress and protect against chronic diseases. Antioxidants fight oxidative stress in the body, reducing inflammation and aiding in the prevention of chronic diseases.

The unique blend of polyphenols, phenolic acid, and flavonoids found in cinnamon plays a key role in maintaining overall health and preventing long-term damage caused by free radicals (Singh et al., 2022).

The main antioxidants are:

Polyphenols
Phenolic acid
Flavonoids

Cinnamon Ranks Near The Top

Researchers have found that true cinnamon ranks almost No. 1 out of the most popular herbs and spices in the world in terms of its protective antioxidant levels. They have identified at least 41 different protective compounds in cinnamon, making it one of the most antioxidant-rich spices available. (Shan et al., 2005).

According to another study, cinnamon ranks very high among all foods, even surpassing popular antioxidant-rich herbs like thyme, garlic, and rosemary in terms of antioxidant power. (Carlson et al., 2010).

Cinnamon and Heart Health

One of the most significant health benefits of cinnamon is its potential to improve heart health. (Akilen et al., 2010). Research has demonstrated that cinnamon can reduce several key risk factors for heart disease, such as:

High cholesterol levels
High triglyceride levels
High blood pressure

By lowering blood pressure, cinnamon decreases the risk of developing heart disease or suffering a stroke.

Additionally, cinnamon acts as a natural blood coagulant, helping the body form blood clots and preventing excess bleeding. Its ability to increase circulation and improve tissue repair can be particularly beneficial in regenerating heart tissue, aiding in the fight against heart attacks, heart disease, and stroke.

Cinnamon’s Role in Blood Sugar Regulation

Cinnamon is widely recognised for its anti-diabetic effects, making it one of the best foods for managing blood sugar levels. Here’s how cinnamon supports blood sugar control:

Improves Insulin Sensitivity and Lowers Blood Sugar
Cinnamon helps lower blood sugar by improving insulin sensitivity, which assists in transporting sugar from the bloodstream to tissues (Kirkham et al., 2009). Cinnamon may help increase sensitivity to insulin, which is crucial for managing blood sugar levels and energy use (Qin et al., 2010).
Reduces Insulin Resistance
Other studies suggest that cinnamon can lower insulin resistance, a key factor in metabolic syndrome and Type 2 diabetes. (Mollazadeh et al., 2016).
Blocks Digestive Enzymes
It interferes with digestive enzymes, slowing the absorption of sugar after a high-carb meal, which may benefit those with type 2 diabetes (Adisakwattana et al., 2011).
Supports Candida Recovery
By regulating blood sugar and preventing spikes, cinnamon helps reduce the risk of Candida overgrowth. It also decreases systemic inflammation, which can support Candida recovery. (Kirkham et al., 2009).

Cinnamon Can Help Reduce Sugar Consumption

Cinnamon is a natural way to reduce sugar consumption due to its sweet flavour, making it a great substitute for added sugars in various recipes. Its sweetness allows you to lower the glycemic load of meals, which is particularly beneficial for managing blood sugar levels.

Along with its anti-diabetic properties that slow sugar absorption, cinnamon can help curb sugar cravings by stabilising blood glucose (Kizilaslan et al., 2019).

With no added sugar and minimal calories, it’s a healthy addition to foods like coffee, tea, baked goods, fruit, and oatmeal, offering a nutrient-rich alternative that supports weight management and reduces the risk of conditions like diabetes and Candida overgrowth.

Incorporating Cinnamon Into Your Diet

Cinnamon is versatile and easy to incorporate into your daily meals. It works in smoothies, yogurt, oatmeal, and even savoury dishes like soups and curries.

You can also find cinnamon supplements like pills or capsules for a more concentrated dose. Adding cinnamon to your cooking can enhance the flavor of sweet and savory dishes while providing many health benefits.

How to Use Cinnamon:

Cinnamon’s health benefits come from its pure bark, essential oils, ground spice (bark powder), or extract. These forms of cinnamon contain compounds like phenolics, flavonoids, and antioxidants, which contribute to its powerful antioxidant, anti-inflammatory, anti-diabetic, antimicrobial, and immunity-boosting properties.

To get the most benefits, opt for organic Ceylon cinnamon powder or cinnamon essential oil found in health food stores. Cassia cinnamon, more commonly found in grocery stores, is less expensive but contains higher levels of coumarin, a compound that can be harmful in large quantities.

You can also buy cinnamon sticks, grate fresh cinnamon, or use whole sticks to infuse drinks like mulled wine. Ceylon cinnamon sticks are generally thinner and more brittle compared to the thicker cassia bark.

Given its numerous health benefits, incorporating cinnamon into your daily diet is a smart way to boost your overall wellness. Here are a few easy ways to include it in your meals:

Great Ways to Use Cinnamon in Your Candida Diet:

Add to drinks like smoothies (try avocado, almond milk, cinnamon) or turmeric lattes.
Mix in with tea or coffee: add a dash to your hot drink or addd a cinnamon quill.
Use as a sugar substitute by blending with stevia or xylitol for cookies or crumbles.
Roast almonds dusted with cinnamon powder.
Add to baking, use in recipes for muffins, cookies and breads.
Mix into unsweetened or Greek yogurt for added flavour.
Add to marinades for a Middle Eastern twist on meats, especially roast lamb.
Infuse casseroles and curries with whole cinnamon quills.
Try cinnamon in a rutabaga or pumpkin pie for a unique twist.

Can You Have Too Much Cinnamon?

Cinnamon is generally safe when consumed in moderation, but excessive intake—especially of cassia cinnamon—can lead to adverse effects.

Cassia cinnamon contains high levels of coumarin, a compound that, in large quantities, may cause liver damage. To avoid this risk, it’s best to use Ceylon cinnamon, which has significantly lower coumarin content, or limit the consumption of cassia.

Eric Bakker N.D.

Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.