Cinnamon, Lent, and a 40-Day Trial
I was raised Catholic and always looked forward to the Easter season—Lent was a special time of anticipation, reflection, and renewal. Though I have since transitioned to reformed Christianity, I still cherish the heart of Lent. For those unfamiliar, Lent spans the 40 days leading up to Easter (46 days, including Sundays). It is a time dedicated to repentance, prayer, and fasting—a time to intentionally turn away from sin and turn back to God.
One prevalent temptation for many is an excessive obsession with food, particularly highly processed, sugary foods. We are constantly surrounded by sugar-laden temptations like soda, candy, cereals, snack bars, and white bread. It’s well known that these foods harm our physical health, contributing to conditions such as diabetes, dyslipidemia, and heart disease. But beyond that, they can also serve as distractions from the Lord. Many of us prioritize food—its planning, preparation, and enjoyment—over our devotion to God. We know food can be a temptation because, after Jesus fasted for 40 days in the wilderness, the Devil’s first temptation was bread (Matthew 4:1-4).
The Significance of 40 Days
Now, you might be wondering what all this has to do with cinnamon; here it is: in 2003, a study explored the effects of cinnamon supplementation on people with type 2 diabetes over 40 days. Did you see it? The study reviewed 40 days of intentional change. The number 40 is significant in Lent and throughout Scripture:
40 days and nights of rain (Genesis 7)
Moses fasting for 40 days and nights on behalf of Israel (Deuteronomy 9)
Goliath taunted Israel’s army for 40 days before David slew him (1 Samuel 17)
Elijah fleeing from Jezebel for 40 days and nights (1 Kings 19)
Jesus’ 40 days in the wilderness (Matthew 4)
40 days between Jesus' resurrection and ascension (Acts 1)
Biblically, the duration of 40 days (or years) marks a time of trial, testing, or preparation.
But let’s not get carried away with numerology. The key takeaway is that cinnamon has meaningful health benefits. It is also one of the spices mentioned in the Bible, used in anointing oil, incense, perfume, and even as a flavoring agent for wine.
The 2003 study used cassia cinnamon in daily doses of 1g, 3g, and 6g over 40 days compared to a placebo group. The results showed that all doses of cinnamon had a positive effect on fasting glucose, triglyceride, and cholesterol levels. The takeaway of this study is that the addition of 1g of cinnamon daily can reduce the risk of diabetes and cardiovascular disease. There have been many more studies that support the results that show cinnamon has a positive effect on sugar and cholesterol levels, even suggesting that cinnamon may be more effective when compared with metformin.
Now that I have given you a taste of cinnamon, let's delve deeper into it:
Cassia vs. Verum (Ceylon) Cinnamon
Cinnamomum cassia
Stronger, spicier flavor
Commonly sold in the U.S. as generic “ground cinnamon”
Thicker bark, which usually curls inward from one side
From China
Higher coumarin content (up to 1%), which can act as a blood thinner and should be used with caution when on a blood thinner such as warfarin
Shown to help lower blood sugar levels
cassia cinnamon
Cinnamomum verum (Ceylon)
Milder, sweeter taste
Considered the "true" cinnamon
Thin, delicate bark forming multiple quills
From Sri Lanka and India
May be more beneficial than cassia for brain health benefits
Lower coumarin content (<0.01%), making it safer for regular use
Known for brain health benefits
Ceylon cinnamon
Note: If you’re looking for maximum therapeutic benefits with fewer blood thinner-related risks, Ceylon cinnamon is the better choice. However, cassia cinnamon is widely available and still offers numerous health advantages, especially in moderation.
Benefits of Cinnamon
Cinnamon is a warming demulcent, meaning it warms and moistens tissues. Here are some of its key benefits:
Digestive Support
Reduces indigestion, bloating, and flatulence
Improves appetite and digestion
Helps with constipation and IBS
Warming, Circulatory Stimulant
Mild circulatory stimulant that warms cold hands and feet
Eases menstrual cramps and headaches caused by poor circulation
Psychological & Brain Health
Gently reduces anxiety and mild depression
Supports brain function and neuroprotection
Helps balance neurotransmitters and motor function
Antimicrobial
Cinnamon essential oil has antifungal and antibacterial properties
Enhances the effectiveness of antibiotics
Helps prevent oral bacteria growth and plaque formation
Heart Health
May help lower LDL (bad) cholesterol, total cholesterol, and triglycerides
Improves circulation by reducing cholesterol levels
Supports blood sugar regulation in those with type 2 diabetes or pre-diabetes
Anti-Inflammatory & Antioxidant
Cinnamon contains cinnamaldehyde which may reduce inflammation and oxidative stress in the body
Cautions
Blood Glucose Effects
If you are on medication for diabetes (metformin, insulin, etc), monitor your glucose levels closely when adding cinnamon supplements
Coumarin & Blood Thinning
Cassia cinnamon contains higher levels of coumarin, so those on blood thinners or with liver disease should use caution or avoid supplemental doses
Pregnancy
Large doses of cinnamon (beyond normal culinary use) are generally not recommended during pregnancy
Cinnamon Essential Oil
Types of Cinnamon Essential Oil
Cinnamon Leaf (Cinnamomum verum)
Warm, exotic, sweet & spicy, earthy & woodsy aroma
Useful in diffusers or diluted topical applications for circulation-enhancing, pain-relieving massages
High in eugenol (~60% or more), the same compound found in clove bud oil, which offers properties of:
analgesic
anti-inflammatory
antimicrobial
antihistamine
Cinnamon Bark (Cinnamomum verum)
Rich, warm, sweet & spicy, cozy aroma
Best for diffuser, room spray, and inhaler blends (not ideal for topical use due to skin sensitivity)
Diffusing bark oil (or combining bark and leaf) with rosemary, eucalyptus, lemon, or other can help purify the air
High in cinnamaldehyde (~65% or more), which contributes to its signature cinnamon aroma and offers the properties of:
antibacterial
antifungal
anti-inflammatory
antioxidant
neuroprotective
Cassia (Cinnamomum cassia)
Warm, spicy aroma with a hint of clove
Great for diffusing, room sprays, and use on potpourri, especially during the holiday season
More affordable than true cinnamon oil, yet still effective with the properties of:
immune support
antimicrobial
uplifts mood
stimulating & invigorating
Safety & Dilution
Cinnamon and cassia essential oils are very “hot” and can cause skin irritation and need to be used with caution
The recommended maximum dilution for topical use
cinnamon bark: 1 drop in ~1 oz of carrier oil
cinnamon leaf: 3 drops in ~1 oz of carrier oil
cassia: 1 drop in ~3.5 oz of carrier oil
Recipes & Preparations
Below are a few ways to incorporate cinnamon into your daily life—especially fitting if you will be giving up processed sugars or looking for natural methods to support balanced blood sugar for Lent.
Simple Cinnamon Decoction
A decoction is a tea that is heated on the stove for an extended time. This is an easy, cozy way to enjoy cinnamon’s warming, sweet aroma
1 cinnamon stick (preferably Ceylon)
2 cups water
A pot with a lid
Break up the cinnamon stick slightly and place it in the pot with 2 cups of water
Optionally, you can add other herbs and spices such as a piece of vanilla bean, cardamom, star anise, or citrus peels for a fuller flavor. Combining with fennel and ginger will create a nice digestive support tea
Cover and bring to a simmer - if you leave it uncovered you will create a simmer pot that will scent the house nicely, but you will lose some of the health benefits of the tea
Simmer gently for about 20 minutes
Strain and enjoy as-is or with a touch of honey
Infused Honey
1 Tbsp cinnamon powder
1/2 cup of honey
Gently warm the honey over low heat, just until it is stirrable, then stir in the cinnamon powder
Optionally can add other powdered dried herbs and spices such as ginger, clove, rose, or linden
Allow the herb(s) to infuse into the honey for 2-4 weeks, then use as desired
Infused Vinegar
Fill a half-pint jar with 1-2 cinnamon sticks (broken up)
Cover completely with apple cider vinegar
Let infuse for 2 weeks, shaking daily
Strain
Take 2-3 teaspoons diluted in water before meals to help regulate blood sugar and support digestive health. Optionally can add ginger and/or parsley for added benefits
Natural Cleaner
Infuse vinegar with cinnamon (plus lemon peel or thyme) for 2–3 weeks
Dilute 1 part infused vinegar with 3 parts distilled water for an all-purpose cleaner
Add a drop of cinnamon and lemon essential oil per oz of vinegar for extra antimicrobial power
Cinnamon Foot Soak
1 cinnamon stick, broken into pieces, or 2 Tbsp cinnamon powder
1 Tbsp ginger or cardamom powder
1/2 cup salt, Himalayan, Sea or Epsom
In a foot bath basin, add hot water and the above ingredients to create a warming, antifungal, circulation-stimulating bath for your tired feet
Aromatherapy for Focus
Diffuse a blend of cinnamon bark essential oil, peppermint, and/or rosemary for a stimulating brain boost
3 drops cinnamon bark
2 drops peppermint or rosemary
Create a room spray with a blend of rosemary, lemon, clove, and cinnamon leaf for a cozy, warm blend that doubles as a disinfectant
3 drops lemon
2 drops clove
2 drops cinnamon leaf
1 drops rosemary
1 Tbsp Everclear
1.5 oz distilled water
Add all ingredients to a 2 oz labeled glass spray bottle, and shake well before each use
Bringing It All Together
As we enter Lent, consider making intentional changes—whether in food, habits, or prayer—that draw you closer to God. Maybe reduce your consumption of sugar-rich foods while also increasing your intake of cinnamon to support both your physical health and spiritual discipline. May this Lenten season bless you as you seek to honor God by caring for the temple that is your body.
Disclaimer: This article is for informational purposes and does not replace personalized medical advice. If you have specific health concerns or are taking medications (especially for diabetes or blood thinning), consult a healthcare professional before significantly increasing your cinnamon intake.
References:
Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. 2003 Dec;26(12):3215-8. doi: 10.2337/diacare.26.12.3215. PMID: 14633804.
Silva ML, Bernardo MA, Singh J, de Mesquita MF. Cinnamon as a Complementary Therapeutic Approach for Dysglycemia and Dyslipidemia Control in Type 2 Diabetes Mellitus and Its Molecular Mechanism of Action: A Review. Nutrients. 2022 Jul 5;14(13):2773. doi: 10.3390/nu14132773. PMID: 35807953; PMCID: PMC9269353.
Moridpour AH, Kavyani Z, Khosravi S, Farmani E, Daneshvar M, Musazadeh V, Faghfouri AH. The effect of cinnamon supplementation on glycemic control in patients with type 2 diabetes mellitus: An updated systematic review and dose-response meta-analysis of randomized controlled trials. Phytother Res. 2024 Jan;38(1):117-130. doi: 10.1002/ptr.8026. Epub 2023 Oct 11. PMID: 37818728.
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Zhou Q, Lei X, Fu S, Li Z, Chen Y, Long C, Li S, Chen Q. Efficacy of cinnamon supplementation on glycolipid metabolism in T2DM diabetes: A meta-analysis and systematic review. Front Physiol. 2022 Nov 24;13:960580. doi: 10.3389/fphys.2022.960580. PMID: 36505061; PMCID: PMC9731104.
Shang C, Lin H, Fang X, Wang Y, Jiang Z, Qu Y, Xiang M, Shen Z, Xin L, Lu Y, Gao J, Cui X. Beneficial effects of cinnamon and its extracts in the management of cardiovascular diseases and diabetes. Food Funct. 2021 Dec 13;12(24):12194-12220. doi: 10.1039/d1fo01935j. PMID: 34752593.
Jamali N, Kazemi A, Saffari-Chaleshtori J, Samare-Najaf M, Mohammadi V, Clark CCT. The effect of cinnamon supplementation on lipid profiles in patients with type 2 diabetes: A systematic review and meta-analysis of clinical trials. Complement Ther Med. 2020 Dec;55:102571. doi: 10.1016/j.ctim.2020.102571. Epub 2020 Sep 29. PMID: 33220625.
de Moura SL, Gomes BGR, Guilarducci MJ, Coelho OGL, Guimarães NS, Gomes JMG. Effects of cinnamon supplementation on metabolic biomarkers in individuals with type 2 diabetes: a systematic review and meta-analysis. Nutr Rev. 2025 Feb 1;83(2):249-279. doi: 10.1093/nutrit/nuae058. PMID: 38917435.
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Khasnavis S, Pahan K. Cinnamon treatment upregulates neuroprotective proteins Parkin and DJ-1 and protects dopaminergic neurons in a mouse model of Parkinson's disease. J Neuroimmune Pharmacol. 2014 Sep;9(4):569-81. doi: 10.1007/s11481-014-9552-2. Epub 2014 Jun 20. PMID: 24946862; PMCID: PMC4167597.
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