High blood pressure, also known as hypertension, is a common condition that can lead to serious health problems if left uncontrolled. Blood pressure is considered high when it stays at or above 140/90 mmHg over time. Hypertension puts extra strain on the heart and blood vessels, which can eventually lead to heart disease, stroke, kidney failure and other complications. Luckily, high blood pressure can often be prevented or treated by making lifestyle changes like eating healthy, exercising, managing stress and limiting alcohol intake. Some research suggests cinnamon may also help lower blood pressure in people with hypertension. This article provides an overview of using cinnamon to reduce high blood pressure, including the recommended dosage.
What is Cinnamon?
Cinnamon is a spice derived from the inner bark of Cinnamomum trees. It has been used for thousands of years in traditional medicine systems and for flavoring foods and beverages. There are two main types of cinnamon:
- Ceylon cinnamon: Also known as “true cinnamon,” it comes from Sri Lanka and is tan-brown in color with a mildly sweet flavor.
- Cassia cinnamon: The most common variety today, it originates from southern China and is darker in color with a stronger flavor than Ceylon cinnamon.
Cinnamon contains several compounds that may provide health benefits, including antioxidants and anti-inflammatory compounds. Some of the active substances in cinnamon appear to impact insulin sensitivity as well as heart health.
Does Cinnamon Lower Blood Pressure?
Current research indicates cinnamon may help lower blood pressure in those with hypertension. Here’s what the science says so far:
Human Studies
Several human studies have suggested cinnamon may reduce high blood pressure:
- A 2015 analysis of three studies with over 200 participants found taking cinnamon supplements for 8-12 weeks reduced systolic blood pressure by 5.39 mmHg and diastolic blood pressure by 2.6 mmHg compared to placebo groups.
- A 2016 study gave 60 people with type 2 diabetes either a placebo or cinnamon capsules (1,500 mg/day) for 12 weeks. Cinnamon significantly decreased systolic and diastolic blood pressure compared to baseline.
- Research in 2017 investigated the effects of cassia cinnamon on systolic and diastolic blood pressure in 58 people with prediabetes or type 2 diabetes. After 12 weeks, the cinnamon group had significant reductions in blood pressure compared to placebo.
While these study results are promising, the blood pressure reductions were relatively modest. More large-scale human trials are needed.
Animal and Lab Studies
The blood pressure-lowering effects of cinnamon have also been shown in animal and lab studies:
- Research in rats with induced diabetes found treatment with a cinnamon extract for 3 months significantly reduced systolic blood pressure compared to a control group.
- An animal study in spontaneously hypertensive rats showed cassia cinnamon extract decreased both systolic and diastolic blood pressure compared to placebo after 12 weeks of supplementation.
- Studies using human vascular smooth muscle cells propose cinnamon compounds like cinnamaldehyde induce vascular relaxation and inhibit the formation of spontaneously hypertensive rats.
Overall, the current research suggests cinnamon may aid in lowering high blood pressure. However, more evidence from large, high-quality human clinical trials is needed.
How Does Cinnamon Lower Blood Pressure?
Researchers think cinnamon lowers blood pressure through the following mechanisms:
Improves Insulin Sensitivity
Cinnamon is shown to increase insulin sensitivity and decrease insulin resistance by enhancing glucose uptake in cells. This may lead to vasodilation (widening of blood vessels) and lower blood pressure.
Boosts Nitric Oxide Levels
Nitric oxide helps dilate blood vessels and improve circulation. Studies indicate cinnamon compounds can increase nitric oxide bioavailability and production in endothelial cells.
Reduces Oxidative Stress
Oxidative stress contributes to hypertension. The antioxidants in cinnamon help neutralize damaging free radicals and reduce oxidative stress.
Lowers Lipid Levels
Cinnamon may lower cholesterol, triglycerides and LDL (bad) cholesterol — all risk factors for hypertension. This could indirectly lower blood pressure.
The exact mechanisms are still being elucidated. However, cinnamon’s potential to enhance insulin sensitivity, reduce inflammation, boost antioxidants and improve other cardiovascular risk factors likely contribute to its blood pressure-lowering effects.
How Much Cinnamon Should You Take for High Blood Pressure?
There is no standard recommended dosage for cinnamon and high blood pressure. Effective doses in studies range from 1-6 grams per day. Most supplements provide 500 mg to 1,000 mg capsules.
Some general dosage guidelines based on the research include:
- 1,000 – 3,000 mg per day: For maintaining healthy blood pressure.
- 3,000 – 6,000 mg per day: For treating existing high blood pressure.
Start with lower doses around 1,500 mg per day and increase gradually to assess your tolerance. Take cinnamon doses in divided portions throughout the day with meals.
Stick to established brands that contain Cinnamomum cassia standardized to at least 5% flavonoids or cinnamaldehyde. Ceylon cinnamon may be better tolerated than cassia cinnamon at higher doses.
Talk to your doctor before taking cinnamon supplements, especially if you take medication for diabetes or high blood pressure. Cinnamon may enhance the effects of these drugs.
Is Cinnamon Safe?
Cinnamon is generally recognized as safe by the U.S. Food and Drug Administration. But taking too much may cause side effects like:
- Mouth sores
- Heartburn
- Nausea
- Abdominal discomfort
- Rapid heartbeat
- Low blood sugar
Cassia cinnamon also contains coumarin, which may be harmful in large amounts. Intakes above 5 mg per kg body weight per day raise the risk of liver damage and cancer.
Ceylon cinnamon contains much lower levels of coumarin and is unlikely to exceed safe limits even at high doses.
Due to the blood sugar and blood pressure-lowering effects, cinnamon may interact with medications for diabetes, hypertension, blood thinners and sedatives.
Conclusion
Current evidence suggests cinnamon supplements may aid in lowering blood pressure, especially in those with diabetes or prediabetes. However, the reductions seem relatively small.
Cinnamon dosages from 1-6 grams per day appear effective and safe for lowering high blood pressure. Start low and increase the dosage slowly while monitoring your blood pressure.
Talk to your doctor before taking cinnamon for hypertension, particularly if you take other blood pressure or diabetes medications.
Cinnamon shows promise as an adjunct therapy for high blood pressure, but more large human studies are required before stronger recommendations can be made.