Key takeaways

  • While honey and cinnamon each offer health benefits on their own, no scientific evidence shows that combining them creates a more powerful remedy or cure.
  • Both honey and cinnamon may help reduce inflammation and support heart health, and they can be applied topically to help treat skin infections.
  • When using cinnamon, choose Ceylon over Cassia cinnamon when possible. Cassia contains higher levels of coumarin, which can be toxic in large doses.

Honey is a sweet liquid produced by bees. It has been used for centuries as both a food and medicine. Today it’s most commonly used in cooking and baking, or as a sweetener in beverages.

Meanwhile, cinnamon is a spice that comes from the bark of the Cinnamomum tree. People harvest and dry its bark, which curls into what are commonly known as cinnamon sticks. You can purchase cinnamon as whole sticks, ground into a powder, or as an extract.

Both honey and cinnamon have multiple health benefits on their own. However, some people assume that combining the two is even more beneficial.

In 1995, a Canadian tabloid published an article listing ailments that could be cured by a mixture of honey and cinnamon. Since then, bold claims about the combination of honey and cinnamon have multiplied.

While these two ingredients have plenty of health applications, not all of the claims about combining the two are backed by science.

Cinnamon is a popular spice in cooking and baking that can also be taken as a supplement. There are two major types:

  • Cassia cinnamon. Also known as Chinese cinnamon, this variety is the most popular type in supermarkets. It’s less expensive, of lower quality than Ceylon cinnamon, and has some potential side effects.
  • Ceylon cinnamon. This type is known as “true cinnamon.” It is much harder to find than Cassia cinnamon and has a slightly sweeter flavor.

Cinnamon’s health benefits are linked to active compounds in its essential oil. The most well-studied cinnamon compound is cinnamaldehyde, and it’s what gives cinnamon its spicy flavor and aroma.

  • May reduce blood pressure. Research has found that when consumed consistently for 3 months or more, cinnamon may help reduce blood pressure, which can lower your risk of heart disease.
  • May reduce inflammation. Long-term inflammation increases the risk of chronic disease. Studies show cinnamon may help reduce inflammation due to its antioxidant properties.
  • May help lower blood sugar levels. It may help lower fasting blood sugar levels and reduce the amount of sugar that enters your bloodstream after you’ve eaten.

However, the research cited above used cinnamon supplements, which provide a much higher, more concentrated dose of active compounds than ground cinnamon from the pantry. Further research is still needed to confirm these claims.

In addition to being a healthier alternative to table sugar, honey has several medicinal uses.

However, it’s important to note that not all types are equal. Most of the benefits of honey are associated with active compounds that are most concentrated in high quality, unfiltered honey.

Here are some science-backed benefits of honey:

  • May be an effective cough suppressant. One 2022 study found that honey was as effective as dextromethorphan, the active ingredient in most cough syrups, at suppressing nighttime coughs.
  • A powerful treatment for wounds and burns. A 2021 review found that applying honey to the skin is a powerful treatment for wounds, and it can reduce bacterial growth.

Honey is also thought to be a sleep aid, memory booster, and natural aphrodisiac, but these claims aren’t supported by science.

The theory is that if both honey and cinnamon can help on their own, combining the two must have an even stronger effect.

Studies have shown that the health benefits of honey and cinnamon are similar. For example, both are beneficial in the following areas:

May reduce the risk of heart disease

Honey and cinnamon might also help prevent heart disease because they both reduce inflammation. Chronic inflammation is a major factor in the development of heart disease.

A mixture of honey and cinnamon has the potential to lower your risk of heart disease, as it may help reduce several of its risk factors, including elevated LDL (bad) cholesterol and triglyceride levels.

May aid wound healing

Both honey and cinnamon have well-documented healing properties that could help treat skin infections when the mixture is applied topically.

Honey and cinnamon each have the ability to fight bacteria and decrease inflammation, which are two properties that are very important when it comes to healing the skin.

Packed with antioxidants

Both honey and cinnamon are excellent sources of antioxidants, which have multiple benefits for your health.

Antioxidants are substances that protect you from unstable molecules called free radicals, which can damage your cells.

Honey is rich in phenol antioxidants, which have been associated with a decreased risk of heart disease. Cinnamon is also an antioxidant powerhouse. When compared with other spices, cinnamon ranks at the very top for antioxidant content.

Consuming honey and cinnamon together can give you a powerful dose of antioxidants.

The best way to use honey in your diet is as a sugar substitute. Make sure you purchase unfiltered honey, as most of the highly processed honey on supermarket shelves doesn’t offer any health benefits.

You should also be aware that cinnamon contains a compound called coumarin, which can be toxic in large doses. Coumarin content is much higher in Cassia cinnamon than in Ceylon cinnamon.

It’s best to purchase Ceylon cinnamon, but if you consume the Cassia variety, limit your daily intake to 1/2 teaspoon (0.5–2 grams).

To use honey and cinnamon to treat a skin infection, mix honey with a small amount of cinnamon oil and apply it directly to the infected skin.

Try Our Turmeric ‘Golden Milk’ Latte Recipe

The next time you have a cold, try out the turmeric ‘golden milk’ latte recipe, which contains both honey and cinnamon. The antioxidant and anti-inflammatory properties can help with a sore throat and provide pain relief.

It’s also a great nighttime drink to have before bed if you don’t want something caffeinated.

Honey and cinnamon each have multiple health benefits, many of which are backed by science.

Both of these ingredients are especially useful for improving your heart health and healing infections.

However, no scientific evidence has shown that combining honey and cinnamon creates a miracle cure.