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October 9, 2026Quick Summary
Researchers split 48 young military cadets into four groups for six weeks: hard interval training, cinnamon capsules, both, or neither. The training groups got fitter — no surprise there. The surprise was the spice: the group that paired cinnamon with training got the biggest jump in a hormone linked to fat burning, and even the cadets who took cinnamon without exercising lost body fat and gained lean muscle compared to the control group. Here is the full breakdown — and why it still does not mean you can skip the gym.
A pinch of cinnamon in your oatmeal is a cozy ritual. But 1.5 grams of the stuff, three times a day, next to brutal four-minute workouts? That turned out to be the combination behind one of the more eye-catching supplement trials of the month — and the spice pulled off a trick few would have predicted: it helped even the cadets who never broke a sweat.
| Topic | What the research shows |
|---|---|
| The trial | 48 male military cadets (average age 23), split into four groups for six weeks: training only, cinnamon only, both, or neither |
| The workouts | Tabata intervals, three days a week: eight rounds of 20 seconds all-out effort with 10 seconds of rest, at 87–95% of max heart rate |
| The spice | Ceylon cinnamon (Cinnamomum zeylanicum), 1.5 grams per day split into three doses |
| Fitness scores | The training and training-plus-cinnamon groups improved their Army fitness test scores versus the control group |
| The hormone | The biggest increase in irisin — an exercise-linked hormone tied to fat metabolism — was in the cinnamon-plus-training group |
| Body composition | All three active groups lost weight, BMI, and visceral fat and gained lean mass compared to the control group |
What the researchers actually tested
Scientists at the University of Mohaghegh Ardabili in Iran wanted to know whether cinnamon could make high-intensity training work even better. They recruited 48 male cadets and divided them into four groups for six weeks. One group did Tabata-style workouts. One group took cinnamon and did not train. One group did both. The last group did neither, as the comparison.
The workouts were no joke. Tabata means short, vicious intervals — eight rounds of 20 seconds of near-maximum effort with only 10 seconds of rest, three times a week, heart rates pushed to 87–95% of maximum. The cinnamon group took 1.5 grams of Ceylon cinnamon per day, divided into three doses.
Before and after, the researchers ran everyone through the Army Combat Fitness Test — a deadlift, a standing power throw, push-ups, a sprint-drag-carry, leg tucks, and a two-mile run. They also measured irisin, a hormone released during exercise that researchers link to how the body burns fat, plus body fat percentage, visceral fat, lean muscle, and BMI.
What happened after six weeks
| Group | Fitness test scores | Irisin | Body fat and muscle |
|---|---|---|---|
| Training + cinnamon | Improved versus control | Biggest jump of any group | Less fat, more lean mass versus control |
| Training only | Improved versus control | — | Lowest body fat percentage of all groups; more lean mass versus control |
| Cinnamon only | No improvement | — | Less fat, more lean mass versus control — without exercising |
| Control | No meaningful change | — | No meaningful change |
The training groups got fitter across the board — deadlift, sprint, run, all of it. That part is exactly what you would expect from six weeks of hard intervals. Cinnamon did not add extra performance on top: the combo group and the training-only group improved their test scores by similar margins.
Where cinnamon earned its keep was elsewhere. The biggest rise in irisin came in the group that trained and took cinnamon — a significantly larger jump than in any other group. And here is the part that raises eyebrows: the cinnamon-only group, which did not train at all, still lost weight and visceral fat and gained lean muscle compared to the control group. A kitchen spice moved the needle on body composition by itself.
Now for the fine print, and it matters. This was a small study — 48 people, split four ways, over just six weeks, all young men in military training who were already active. The results are a hint, not a verdict, and they say nothing about women, older adults, or anyone who is not already training hard.
Cinnamon and your workout: how to read this
- Cinnamon (Ceylon): the trial used Cinnamomum zeylanicum — true or Ceylon cinnamon — at 1.5 grams per day in three divided doses. Research suggests it may support healthy blood sugar handling and fat metabolism, but the evidence is still early and this trial is a small piece of it.
- Training did the heavy lifting: fitness scores improved only in the groups that trained. Think of cinnamon as a possible sidekick, not a substitute for the workout itself.
- Ceylon versus cassia matters: most grocery-store cinnamon is cassia, which is high in a natural compound called coumarin. At supplement-level doses, Ceylon cinnamon — the type used in this trial — is the lower-coumarin choice. Check the label.
- Do not megadose: more spice is not better. The trial dose was 1.5 grams a day, and nobody in the study took more than that. Talk to a healthcare professional before starting any new supplement, especially alongside medication.
If you are curious about what is actually on shelves, our Best Cinnamon Capsules in Canada roundup breaks down the options.
A quick note for Canadians
In Canada, cinnamon supplements are natural health products — licensed ones carry an eight-digit NPN on the label. The Ceylon type used in this trial is widely available here, often labelled “Ceylon” or Cinnamomum verum (another name for the same plant). One small six-week study in young male cadets is an interesting hint, but a long way from proof — keep expectations modest and the workouts consistent.
References
- Sabzevari Rad, R., & Siahkouhian, M. (2026). Effects of Tabata-style functional training and cinnamon supplementation on army combat fitness test performance, serum irisin, and body composition in military cadets: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 23(1), 2743157. https://pubmed.ncbi.nlm.nih.gov/42841356/
This article reports on recent health research and is for general information only — it isn’t medical advice and doesn’t replace your doctor, pharmacist, or another qualified professional. Study findings describe what researchers observed, not a promise of results, and nothing here claims any supplement can diagnose, treat, cure, or prevent a disease. These statements have not been evaluated by Health Canada. Check with a healthcare professional before starting any new supplement, especially if you’re pregnant, nursing, taking medication, or managing a health condition.