Is cinnamon good for you? Understand the health benefits of this popular fall spice.

Favorite foods are often the centerpiece of holiday gatherings. Pumpkin bread and caramel apples at Halloween, turkey and stuffing on Thanksgiving, and honey-glazed ham and gingerbread cookies at Christmastime. No holiday dishes would be complete, however, without a host of herbs and spices flavoring them. These often include herbs like rosemary, sage and thyme; and spices like peppermint, nutmeg and pumpkin. 

Another favorite holiday (and year-round) spice is cinnamon − a spice that's often purported to be as good for one's health as it is tasty in dishes like cinnamon rolls, snickerdoodles and apple pie. 

What is cinnamon?

A versatile and popular spice used for thousands of years, cinnamon comes from various species of cinnamon trees scientifically known as Cinnamomum, per The National Institutes of Health National Center for Complementary and Integrative Health (NCCIH). Such trees are native to Sri Lanka and India, but they are also found in Indonesia, China, Vietnam, and South America. Each locale harvests and processes various types of the spice, but the two most popular kinds are cassia cinnamon and ceylon cinnamon.

Cinnamon is unique because, unlike the many spices that come from the root, stem, or leaves of a plant, cinnamon comes from the inner bark of a tree. After being cut from young cinnamon trees and peeled, the bark curls into the familiar rolls people associated with cinnamon. These rolls are called quills or sticks. Cinnamon is often sold as these bundles, but it's also commonly ground into powder or processed into pill or oil form. 

Depending on its form, cinnamon can be used as a spice in cooking, for aromatherapy, or as a health supplement.

Is cinnamon good for you?

Though cinnamon has been studied extensively for many purported health benefits including ones involving diabetes, insulin resistance, and irritable bowel syndrome, collectively the studies don't show that cinnamon clearly supports any health condition. Some such studies are certainly promising, but results have been mixed and inconclusive overall. One reason why is because "some of these studies used different types and amounts of cinnamon, and some studies were of poor quality," explains Jill Weisenberger, MS, RDN, a Virginia-based registered dietician and author of "Prediabetes: A Complete Guide."

Still, cinnamon has been associated with some general health benefits. As aromatherapy, for instance, cinnamon can be relaxing and stress reducing. Cinnamon is also known to have anti-inflammatory properties, which could matter because inflammation is linked to a host of medical conditions including heart disease.

Also promising are studies that show that cinnamon may lower LDL cholesterol, known as "bad" cholesterol, though such research is ongoing. "Cinnamon also contains antioxidants that can help protect the body from oxidative stress and free radicals which can play a role in reducing the risk of chronic diseases," adds Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition.

What's more, "some studies have also found a positive effect of cinnamon on metabolism," she says. But she cautions to be wary of anyone who over exaggerates such effects, "especially any claims that push cinnamon's ability to reduce belly fat or promote significant weight loss." She also warns anyone taking cinnamon for the purpose of improving insulin resistance to remember that, "its effects on blood sugar can vary, so cinnamon should never replace medical treatment for these conditions."

Is cinnamon safe to take as a supplement? 

Even though cinnamon may not have all the health benefits it's purported to, it's also not likely to do harm in modest amounts. 

As a health supplement, the NCCIH notes that cinnamon appears to be safe when taken as directed. But in large amounts - not typically cooking amounts - or when taken over long periods of time, "cinnamon may become harmful to the liver," cautions Weisenberger. In high quantities, cinnamon is also associated with side effects like gastrointestinal issues, mouth sores, or allergic reactions. 

When used in cooking or added to tea or milk, however, Weisenberger says "you should be comfortable using cinnamon regularly." 

Is nutmeg good for you?Maybe, but be careful not to eat too much.