Cinnamon Vitamins: Actual Content and Health Implications

Cinnamon contains primarily vitamin K (approximately 8.1 micrograms per teaspoon), along with trace amounts of manganese—often grouped with vitamins in nutritional discussions. It does not provide significant quantities of vitamins A, C, D, E, or B-complex vitamins. The vitamin K content supports blood clotting and bone health, but you would need to consume unrealistic amounts of cinnamon to meet daily vitamin requirements through this spice alone.

Cinnamon remains a popular spice celebrated for its warm flavor and potential health benefits, but understanding its actual vitamin composition prevents common nutritional misconceptions. This comprehensive analysis examines cinnamon's vitamin profile based on USDA nutritional data and scientific research, separating fact from popular wellness claims.

Understanding Cinnamon's Nutritional Profile

When evaluating cinnamon nutritional facts per teaspoon, it's essential to distinguish between vitamins and minerals. Cinnamon's most significant vitamin contribution is vitamin K, while its manganese content—technically a mineral—is often mistakenly referred to as a vitamin in casual wellness discussions.

A single teaspoon (approximately 2.6 grams) of ground cinnamon contains:

Nutrient	Amount per Teaspoon	% Daily Value
Vitamin K	8.1 mcg	7%
Manganese	0.5 mg	22%
Calcium	26 mg	2%
Iron	0.4 mg	2%

Vitamin K in Cinnamon: Benefits and Limitations

The vitamin content in cinnamon spice primarily consists of vitamin K, which plays a crucial role in blood coagulation and bone metabolism. While the 8.1 mcg per teaspoon provides about 7% of the recommended daily intake, this benefit comes with important considerations:

• Cinnamon's vitamin K works synergistically with other compounds that may affect blood sugar regulation
• Individuals taking blood-thinning medications should monitor cinnamon consumption due to vitamin K's coagulation effects
• The concentration varies between Ceylon ("true" cinnamon) and Cassia varieties, with Cassia containing higher levels

Research published in the Journal of Agricultural and Food Chemistry confirms that while cinnamon contains bioactive compounds with potential health benefits, its cinnamon vitamin K benefits for blood health should be understood within the context of overall dietary patterns rather than as a primary vitamin source.

Cinnamon vs Other Spices for Vitamin Content

When comparing cinnamon vs other spices for vitamins, it ranks moderately for vitamin K but doesn't surpass many common herbs and spices:

• Thyme: Contains significantly more vitamin K (over 30 mcg per teaspoon)
• Basil: Provides approximately 14 mcg of vitamin K per teaspoon
• Oregano: Offers about 10 mcg of vitamin K per teaspoon
• Cinnamon: Provides 8.1 mcg of vitamin K per teaspoon

This comparison highlights why is cinnamon a good source of vitamins requires context—while it contributes to vitamin K intake, it shouldn't be considered a primary source compared to leafy greens or certain herbs.

Practical Considerations for Vitamin Intake

Understanding how much cinnamon for vitamin K reveals important practical limitations. To obtain 100% of the daily recommended vitamin K intake (about 120 mcg for adults) solely from cinnamon, you would need to consume approximately 15 teaspoons daily—an amount that exceeds safe consumption limits due to coumarin content in Cassia cinnamon.

Coumarin, a natural compound found particularly in Cassia cinnamon, can cause liver toxicity in high doses. The European Food Safety Authority recommends limiting daily coumarin intake to 0.1 mg per kilogram of body weight. This safety consideration further limits cinnamon's viability as a significant vitamin source.

Incorporating Cinnamon into a Balanced Diet

The most effective approach to health benefits of cinnamon vitamins involves using this spice as part of a diverse, nutrient-rich diet rather than relying on it for specific vitamin intake. Consider these evidence-based recommendations:

• Use 1/2 to 1 teaspoon of Ceylon cinnamon daily in oatmeal, smoothies, or tea
• Pair cinnamon with vitamin K-rich foods like leafy greens for synergistic effects
• Choose Ceylon cinnamon over Cassia when consuming larger quantities due to lower coumarin levels
• Understand that cinnamon supplement vitamin profile varies significantly between products and often lacks the full spectrum of compounds found in whole cinnamon

Nutrition researchers emphasize that the cinnamon vitamin K benefits for blood and other potential health effects work best within the context of the whole food matrix rather than isolated compounds. The complex interaction of cinnamon's polyphenols, fiber, and trace nutrients creates effects that cannot be replicated by vitamin supplements alone.

Conclusion: Realistic Expectations for Cinnamon Consumption

While cinnamon contains valuable nutrients including vitamin K, realistic expectations about its natural sources of vitamin K in spices are essential. This spice contributes to overall dietary diversity and offers complementary health benefits, but it should not replace conventional vitamin sources or supplements when specific deficiencies exist.

The most scientifically supported approach recognizes cinnamon as a flavorful component of a balanced diet rather than a significant vitamin source. By understanding the actual cinnamon nutritional facts per teaspoon, consumers can make informed decisions that align with evidence-based nutrition principles.

Does cinnamon contain significant amounts of vitamins?

Cinnamon contains primarily vitamin K (about 8.1 mcg per teaspoon) and trace amounts of other nutrients, but it does not provide significant quantities of vitamins A, C, D, E, or B-complex vitamins. Its most notable nutritional contribution is actually manganese, a mineral often grouped with vitamins in nutritional discussions.

Can cinnamon be considered a good source of vitamin K?

While cinnamon contains vitamin K (providing about 7% of the daily value per teaspoon), it shouldn't be considered a primary source. You would need to consume unrealistic amounts (approximately 15 teaspoons daily) to meet vitamin K requirements, which would exceed safe consumption limits due to coumarin content in Cassia cinnamon.

How does cinnamon's vitamin content compare to other spices?

Cinnamon provides moderate vitamin K compared to other spices. Thyme contains over 30 mcg per teaspoon, basil about 14 mcg, oregano about 10 mcg, while cinnamon provides 8.1 mcg. Leafy greens like kale and spinach contain significantly more vitamin K than any spice.

Should I take cinnamon supplements for vitamin benefits?

Cinnamon supplements aren't recommended as a vitamin source. The vitamin K content in supplements varies widely, and they lack the full spectrum of compounds found in whole cinnamon. For specific vitamin deficiencies, targeted supplements under medical supervision are more effective than cinnamon products.

What's the safe daily amount of cinnamon for vitamin benefits?

For Ceylon cinnamon, 1-2 teaspoons daily is generally safe. For Cassia cinnamon (higher in coumarin), limit to 1/2 to 1 teaspoon daily. This amount provides some vitamin K and other compounds without exceeding safety limits, but shouldn't be relied upon as a significant vitamin source.