Cinnamon has long been used around the world in both sweet and savory dishes and drinks. But a new TikTok trend claims that adding a teaspoon of cinnamon (and some cocoa to make it more delicious) to your daily coffee for a week can help you burn fat. Is there any truth to this?
Not all cinnamon is the same
There are two types of cinnamon, both of which come from grinding the bark of the cinnamon tree and may contain several naturally occurring active ingredients. Cassia cinnamon is the most common type available in grocery stores. It tastes bitter and contains high levels of the active ingredient cinnamaldehyde, a compound that gives cinnamon its flavor and smell. Cassia cinnamon is approximately 95% cinnamaldehyde. The second is Ceylon cinnamon, which tastes sweet. It contains about 50-60% cinnamaldehyde.
Does cinnamon burn fat? What does the research say?
A review of 35 studies examined whether cinnamon consumption could affect waist circumference, which is linked to increased body fat levels. It found that taking a cinnamon dose of less than 1.5 grams (about half a teaspoon) per day reduced waist circumference by 1.68 cm. However, consuming more than 1.5 grams per day had no significant effect. A meta-analysis of 21 clinical trials with a total of 1,480 participants found that cinnamon reduced body mass index (BMI) by 0.40 kg/m and body weight by 0.92 kg. But it did not change the composition of the participants’ fat or lean mass.
Another comprehensive review, which included all meta-analyses, found a small effect of cinnamon on weight loss. Participants lost an average of 0.67 kg in weight and their BMI decreased by 0.45 kg/m2. So overall, the weight loss we see from these high-quality studies is very short, two to six months, and mostly with no change in body composition. The study included people with a variety of diseases and most were from the Middle East and/or the Indian subcontinent. So we can’t be certain that we will see this effect in people with other health profiles and in other countries.
These were also conducted over varying periods of two to six months. Supplements varied depending on the study. In some the active ingredient was extracted from cinnamon, others used cinnamon powder. Dosage varies from 0.36 grams to 10 grams per day. They also used two different types of cinnamon — but neither study used cinnamon from the grocery store.
How can a small amount of cinnamon help in losing weight?
There are several possible mechanisms. It appears to allow blood glucose (sugar) to enter the body’s cells more quickly. It lowers blood sugar levels and can make insulin work more effectively. It also improves the way we break down fat when we need energy. Finally, it may make us feel full longer by slowing the movement of food from our stomach into the small intestine.
What are the risks?
Cinnamon is generally considered safe when used as a spice in cooking and food. However, in recent months the United States and Australia have issued health alerts about levels of lead and other heavy metals in some cinnamon preparations. Lead enters as a contaminant during growth (from the environment) and harvesting. In some cases, it has been suggested that contamination may have been deliberate.
Some people may have side effects from cinnamon, including gastrointestinal pain and allergic reactions. One of the active ingredients, coumarin, may be toxic to the liver of some people. This has led the European Food Authority to set a limit of 0.1 mg/kg of body weight. Cassia cinnamon contains up to 1% coumarin, and the Ceylon variety contains much less, 0.004%. So for people weighing more than 60 kg, 2 teaspoons (6 grams) of cassia cinnamon will take them above the safe limit.
What about coffee and cocoa?
Many people may think that coffee can also help us in losing weight. However there is no good evidence to support this yet. One observational study found that drinking a cup of regular coffee reduced weight gain over four years, but by very small amounts: an average of 0.12 kg. Good quality cocoa and dark chocolate have also been found to be helpful in weight loss. But still, weight loss occurred (between 0.2 and 0.4 kilograms) and after taking it for only four to eight weeks.
So what does this all mean?
Using cinnamon may have a very small effect on weight, but is unlikely to lead to meaningful weight loss without other lifestyle adjustments. We also have to remember the products used in these tests are different from cinnamon purchased in stores. How we store cinnamon and for how long can also affect or spoil the active ingredients. Consuming more will not provide additional benefits. In fact, it may increase your risk of side effects.
So if you enjoy the flavor of cinnamon in your coffee, keep adding it, but given its strong flavor, you’ll probably want to add only a little bit. And no matter how much we believe this to be true, we certainly won’t get any fat loss benefits from consuming cinnamon in donuts or buns, due to their high kilojoule count. If you want to lose weight, there are evidence-backed approaches that won’t ruin your morning coffee.
