Cinnamon is one of the most widely used and studied spices in the world. From baking to herbal teas, this aromatic spice is beloved for its flavor — but also praised for its health benefits. One of the most talked-about uses is its effect on blood sugar levels, particularly its potential to help reduce A1C. But how true is this claim? Let’s take a closer look at the evidence and how cinnamon might (or might not) support A1C reduction.
The A1C test gives an average of your blood sugar levels over the past 2–3 months. It’s a key metric for diagnosing and managing diabetes. The higher your A1C, the more glucose is sticking to your red blood cells, increasing the risk of diabetes-related complications. Naturally, people look for safe and easy ways to lower A1C levels — and cinnamon often comes up as a natural remedy.
There are two main types of cinnamon: Cassia and Ceylon. Cassia is the most commonly available and cheaper, but it contains higher levels of coumarin, which can be harmful in large doses. Ceylon, often called “true cinnamon,” is milder and safer for long-term use. When using cinnamon for health, Ceylon is the preferred choice.
Several studies have investigated cinnamon’s role in blood sugar control. One meta-analysis of 16 trials found that cinnamon consumption was associated with a significant decrease in fasting blood glucose and A1C levels in people with type 2 diabetes. The spice appears to enhance insulin sensitivity, which helps the body process glucose more efficiently.
Another study published in the journal Annals of Family Medicine concluded that cinnamon reduced A1C by an average of 0.36%. While this isn’t dramatic, it’s still meaningful when combined with lifestyle changes like diet and exercise.
Despite the promise, cinnamon is not a standalone solution. It’s most effective when used as part of a larger strategy that includes a healthy diet, physical activity, and medication (if prescribed). Cinnamon supports better blood sugar control, but you still need to make lifestyle choices to see real improvements in your A1C.
Most people tolerate cinnamon well, especially when used in small amounts. However, those taking blood-thinning medications, pregnant women, or individuals with liver conditions should consult a doctor before using large amounts regularly. Also, always ensure you're using food-grade cinnamon, not essential oils or high-dose extracts.
Cinnamon can be a flavorful and beneficial addition to your daily routine, especially if you're looking to lower your A1C naturally. While it won’t replace the need for proper medical care or lifestyle adjustments, it can complement your efforts. Choose the right type (preferably Ceylon), stay within safe dosage limits, and use it consistently — the results might surprise you.