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8 Fall Spices to Boost Your Health & How to Use

By Ethan Boldt

October 14, 2026

Many traditional fall spices contain antioxidants, polyphenols and other plant compounds that may support overall health. Beyond adding warmth and flavor to seasonal recipes, spices such as cinnamon, ginger, turmeric and cloves have been studied for their potential effects on digestion, healthy inflammatory response and even metabolic health.

In this article, we explore each spice, the various types of each you can consume, the potential health benefits and then different ways to incorporate these versatile spices into your daily routine.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

1. Cinnamon

When it comes to fall spices, cinnamon is No. 1 for most people because it seamlessly blends into so many dishes plus produces a warm, inviting aroma. Cinnamon also happens to be one of the most antioxidant-packed spices in the world.

Made from the inner bark of the Cinnamomum verum tree, cinnamon contains multiple compounds — including cinnamaldehyde, cinnamic acid and cinnamate — that are linked to its health benefits.

There are two widely used varieties of cinnamon: ceylon cinnamon (Cinnamomum verum) and cinnamon cassia. Cassia cinnamon includes three main types or species: Cinnamomum burmannii (names include Indonesian cinnamon, korintje cinnamon and Padang cassia), Cinnamomum cassia (Chinese cinnamon) and Cinnamomum loureiroi (names include Saigon cinnamon, royal cinnamon and Vietnamese cinnamon).

Benefits

• Rich in polyphenol antioxidants

• Naturally lower in coumarin (especially compared to cassia)

• Helps promote healthy weight management (along with ashwagandha)

Type to buy

While cinnamon cassia is the most used type of all, Ceylon cinnamon is considered the true or real cinnamon. Lighter colored with a more delicate, citrusy taste, it’s more expensive because of its superior flavor, quality and benefits.

Cassia is darker in color, lower quality, inexpensive, and both stronger and hotter in taste. For the most part, however, the two can be used interchangeably in recipes.

Compared to other types of cinnamon, note that Ceylon cinnamon contains a very small amount of coumarin, which is a compound that can have negative impacts on the liver and kidneys if consumed in large amounts. As a result, Ceylon is also considered a better option for supplements or recipes.

How to use

Ground cinnamon works well for sweetening dishes like oatmeal, yogurt, smoothie (such as an apple pie smoothie) or baked goods (such as apple cider donuts) or desserts. It can add a bit of depth and warmth to savory dishes as well, so consider adding it to your next stir-fry, stew or chili.

Some people boil cinnamon sticks in water, add honey or lemon, and drink it as a tea. Ceylon cinnamon is good for making “cinnamon water,” too. It's often the top spice in chai tea lattes as well.

Amount commonly studied

Commonly 1–6 g of bark powder daily

Supplements that feature this spice

Cinnamon is now a more common supplement, by itself such as in capsule form, or included in supplements formulated along with ashwagandha to support healthy weight management.

Ancient Nutrition features two supplements with a fat loss blend that includes Ceylon cinnamon: Multi Collagen Advanced Lean Powder (cinnamon flavor) and Whey Protein + Fat Loss Blend (vanilla cinnamon flavor). Both are healthy weight management supplement formulations designed to help you burn calories and boost your metabolism.

2. Ginger

Ginger is one of the most commonly used spices in the world, known for its distinctive flavor and impressive health benefits. While ginger is a flowering plant, ginger root is widely used as a spice and for health purposes.

Its unique combination of spicy and slightly sweet flavors comes from bioactive compounds, primarily gingerol, which also drive its beneficial properties.

Benefits

• Rich in antioxidants

• Supports proper digestion

• Aids in a healthy inflammatory response

• Supports healthy immune system function

• Helps promote heart health

• Can help promote menstrual comfort

• May aid healthy weight management

• Helps promote joint and muscle comfort

• Supports healthy cognitive function

Type to buy

When purchasing fresh ginger, look for roots with smooth skin and a strong aroma. Avoid shriveled, soft or moldy pieces.

Use fresh ginger for regular dietary use and ground ginger for fall recipes,

How to use

Ginger tea, smoothies, soups and stir-fries are the easiest ways to incorporate fresh ginger regularly. For ginger tea, simply add an inch or two of thinly sliced ginger to your cup and steep in hot water for up to 10 minutes.

Make popular ginger shots, or stir into your fall soups, pear smoothies or oatmeal. Of course, ginger also works well in apple muffins and pumpkin bread.

Amount commonly studied

Commonly 500–2,000 mg daily

Supplements that feature this spice

A relatively common supplement, ginger is now often used in supplements that offer digestive comfort.

3. Turmeric

Turmeric is another spice that’s been prized for thousands of years, both in cuisines and also for health. In fact, golden milk is an ancient Ayurvedic recipe from India that used milk and turmeric to soothe sore throats.

Research indicates how turmeric supports a healthy response to inflammation, protects joints, boosts skin health and more. Curcumin is the primary compound of turmeric, and it’s studied for its antioxidant and healthy inflammatory response activity.

Benefits

• Supports joint health

• Promotes a healthy inflammatory response

• Supports muscle strength

Type to buy

For regular use, buy a reputable, independently tested ground turmeric powder or fresh turmeric root.

How to use

Use fresh turmeric root for teas, smoothies, soups, curries, roasted vegetables and more. You can make your own golden milk with coconut milk, ginger and cinnamon.

When cooking, try to use with black pepper and some healthy fats for optimum absorption.

Amount commonly studied

500–1,500 mg daily, though formulations vary considerably

Supplements that feature this spice

A common supplement, it’s often used for joint support and healthy inflammatory responses. Ancient Nutrition features Organic Turmeric tablets that contain organic fermented black pepper fruit so the turmeric is more bioavailable for the human body.

4. Cloves

Often used with cinnamon and nutmeg, cloves feature a distinctly pungent flavor that’s used in many fall and winter dishes. Cloves are very high in antioxidants, especially eugenol, which is a phenolic compound that can reduce oxidative stress.

Cloves appear to show healthy inflammatory response–supporting properties in laboratory studies, though direct human health benefits from typical food amounts are less established.

Benefits

• Contain high levels of antioxidants

• Support a healthy immune system

• Support healthy blood sugar levels

• Promote digestive health

Types to buy

Choose whole, aromatic cloves with a rich reddish-brown color from a reputable brand, preferably organic, and grind them fresh for the best flavor and freshness.

How to use

Cloves are a powerful spice, so a little goes a long way. Grind fresh cloves and add to dishes like baked goods (gingerbread cookies), oatmeal, overnight oats, pot roasts, Indian dishes, along with hot beverages like spiced lattes, chai tea, mulled wine and cider.

Amount commonly studied

No established amount

Supplements that feature this spice

Clove supplements are becoming more common, such as in capsule or extract form.

5. Nutmeg

Nutmeg is probably most synonymous with the Christmas holidays, but it’s a worthy spice for the fall season as well in multiple dishes. This rich, fragrant spice is versatile and also high in antioxidants.

With plant compounds like myristicin and other phenolics, nutmeg’s benefits extend to brain, sleep and digestive health. Just be aware that nutmeg in large quantities can be toxic, so it’s best to use in smaller culinary amounts.

Benefits

• High in antioxidants

• Promotes a healthy inflammatory response

• Support brain health

• Promote health digestion

• Promote more restful sleep

Type to buy

Choose whole nutmeg seeds, preferably organic and from a reputable brand, and grate them fresh for the best flavor, aroma and freshness. Note that their flavor and aroma can fade after six months.

How to use

Nutmeg’s warm, spicy flavor operates well in so many dishes, particularly desserts like apple pie and beverages like coffee, eggnog, chai and mulled wine. You can also add to soups, meat dishes and sauces.

Amount commonly studied

No established amount

Supplements that feature this spice

Supplements featuring nutmeg are rare.

6. Cardamom

Cardamom is another popular Indian and Pakistani spice that gets affiliated with dishes like garam masala or cardamom bread. This “queen of spices” features a warm, very aromatic flavor that adds a singular, sweet and floral flavor to foods and drinks alike.

Rich in phytonutrients and especially high in manganese, cardamom boasts many health benefits that include gut and oral health.

Benefits

• Improves bad breath

• Supports oral hygiene

• Supports healthy blood pressure levels

• Promotes health digestive system

Type to buy

While three types of cardamom exist, most recipes call for green cardamom. Note that a high-quality cardamom may be expensive, but it's potent and very little is needed to flavor a dish.

You can buy the whole seeds or the ground version. You can even buy pods with the seeds inside.

How to use

Add ground cardamom to oatmeal, smoothies, muffins or baked apples, or sprinkle a pinch into coffee or chai tea. You can also simply add a couple of seeds to your tea while it brews. It also pairs beautifully with rice dishes, curries, roasted vegetables and soups.

Amount commonly studied

3 g of green cardamom powder daily in several trials

Supplements that feature this spice

Not too commonly found in supplement form, but it may appear in some digestive support blends.

7. Star anise

With its distinctive star shape, reddish-brown color and sweet, licorice-like flavor, star anise is a fragrant spice native to China and Vietnam. Harvested from the fruit of the Illicium verum evergreen tree, it's commonly used in Chinese five-spice powder, curries, soups, teas and baked goods.

Star anise contains beneficial plant compounds, including anethole and linalool, that showcase antioxidant and microbial-balancing properties in laboratory studies, although human research is limited.

Benefits

• High in antioxidants

• Supports heart health

• Promotes healthy blood sugar levels

Type to buy

Always choose food-grade Chinese star anise from a reputable source, as some related species are toxic.

How to use

Star anise adds a sweet, licorice-like flavor to both savory and sweet dishes. Add whole star anise to soups, broths, stews and curries, or steep it in hot water for a fragrant tea. It also pairs well with cinnamon, cloves and ginger in mulled cider, chai tea and baked goods. Remove whole star anise pods before serving, and always use food-grade Chinese star anise.

Amount commonly studied

No established amount

Supplements that feature this spice

Supplements featuring star anise are uncommon.

8. Allspice

Allspice is a warm, aromatic spice with a flavor reminiscent of cinnamon, cloves and nutmeg. Despite its name, it's not a spice blend but comes from the dried berries of the *Pimenta dioica* tree, native to Jamaica, the Caribbean and Central America. It's commonly used in pumpkin pie spice, gingerbread, jerk seasoning, marinades and mulled wine.

Allspice contains plant compounds, including eugenol and other polyphenols, that have demonstrated antioxidant activity in laboratory studies. However, research on its potential health benefits in humans is limited. Allspice is an easy way to add rich, warming flavor to foods and beverages without adding sugar.

Benefits

• High in antioxidants

• Supports a healthy inflammatory response

• May help menopause symptoms

• Promotes healthy weight management

• Helps maintain balanced blood sugar levels

Type to buy

For the best flavor and freshness, choose whole allspice berries rather than pre-ground allspice, preferably organic and from a reputable brand. Look for berries with a rich brown color and strong, fragrant aroma, and grind them just before using to preserve their natural oils and flavor.

Ground allspice is also a convenient option, but be sure to check the expiration date and store it in an airtight container away from heat and light.

How to use

Sprinkle ground allspice into pumpkin pie, gingerbread, muffins, oatmeal or baked apples, or combine it with cinnamon and nutmeg in fall desserts. It also works well in jerk seasoning, meat marinades, stews and roasted vegetables. For a comforting seasonal drink, add whole allspice berries to mulled cider, chai tea or hot apple juice.

Amount commonly studied

No established amount

Supplements that feature this spice

Supplements featuring allspice are rare.