Ceylon Cinnamon: The Best Type of Cinnamon for Cinnamon Water

November 30, 2025 •

3 min read

Recent studies have shown that different types of cinnamon contain vastly different levels of a compound called coumarin, which can be toxic to the liver in large doses. When preparing cinnamon water, choosing the right variety is crucial for both flavor and health, making Ceylon cinnamon the best type of cinnamon for cinnamon water.

Quick Summary

This guide compares Ceylon and Cassia cinnamon for cinnamon water, detailing health and flavor differences. It recommends Ceylon for regular consumption due to low coumarin levels, and provides preparation instructions.

Key Points

Choose Ceylon for Health: Ceylon cinnamon contains very low levels of coumarin, a compound that can be toxic to the liver in large doses, making it the safest choice for regular cinnamon water consumption.
Avoid Cassia for Daily Use: Common supermarket Cassia cinnamon is high in coumarin and should only be consumed sparingly, not in regular beverages like cinnamon water.
Flavor Profile Matters: Ceylon offers a milder, sweeter, and more delicate flavor profile, whereas Cassia is stronger, spicier, and potentially bitter.
Prefer Sticks Over Powder: For cinnamon water, sticks are superior as they provide a clearer infusion of flavor without the grit of powder.
Look for Label Verification: Always check product labels for "Ceylon" or "True Cinnamon" to ensure you are buying the correct, low-coumarin variety.

Ceylon vs. Cassia: Why Your Choice Matters

Not all cinnamon is created equal. The spice commonly found in North American grocery stores is Cassia, or "common cinnamon," which is harvested from several different Cinnamomum tree species native to China and Indonesia. Ceylon, known as "true cinnamon," comes from the bark of the Cinnamomum verum tree, which is native to Sri Lanka. Beyond their origin, the two types have significant differences in flavor, appearance, and, most importantly, chemical composition.

The primary reason for choosing Ceylon over Cassia, especially for daily or frequent consumption like in cinnamon water, is the coumarin content. Coumarin is a natural flavoring that can cause liver damage when consumed in high doses over time. Cassia cinnamon has a significantly higher concentration of coumarin, whereas Ceylon cinnamon contains only trace amounts. For regular drinkers of cinnamon water, this difference is a vital health consideration.

Health and Flavor Differences

For those seeking health benefits from their cinnamon water, Ceylon is the clear winner. While both types offer antioxidant and anti-inflammatory properties, Ceylon's low coumarin content ensures that these benefits can be enjoyed regularly without the risk of liver damage. Flavor-wise, Ceylon is distinctively milder, sweeter, and more complex, with delicate citrus and floral notes. This makes for a more refined and palatable cinnamon water. In contrast, Cassia offers a stronger, spicier, and sometimes more bitter flavor, which can be overpowering.

Preparing Cinnamon Water: Best Practices

Using cinnamon sticks rather than powder is highly recommended for making cinnamon water. Sticks provide a cleaner, more controlled infusion of flavor and make straining unnecessary. To make cinnamon water with Ceylon sticks, simply simmer one or two sticks in a cup of water for about 5 to 10 minutes. The longer it steeps, the stronger the flavor. You can also let it steep overnight in cold water for a lighter infusion.

A Comparison of Cinnamon Types

Here is a quick look at the key differences to help you decide which cinnamon is best for your needs.


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka, Southern India	China, Indonesia, Vietnam
Coumarin Content	Very low (trace amounts)	High, posing a risk with frequent consumption
Flavor Profile	Mild, sweet, delicate, with citrus notes	Stronger, spicier, often slightly bitter
Appearance	Light tan, soft, papery, multi-layered rolls	Dark reddish-brown, hard, single-layer sticks
Cost	More expensive, as it is premium quality	Less expensive, more widely available
Best for Cinnamon Water	Yes, safer for regular, daily use	Use sparingly and infrequently

Making the Best Choice for Your Health

When you see a container simply labeled "cinnamon" at the grocery store, it is almost certainly the Cassia variety. For those planning to drink cinnamon water daily, the added cost of Ceylon cinnamon is a worthwhile investment for its health-conscious profile. You can often find Ceylon at specialty spice stores or online retailers. Look for product labels that specifically state "Ceylon" or "True Cinnamon" to ensure you are buying the correct variety. A simple water test can also help identify true cinnamon: a pinch of pure Ceylon powder will float or sink very slowly, whereas Cassia powder will likely sink much faster.

Choosing the right kind of cinnamon for your water is a simple decision with a significant impact on your health and flavor experience. Ceylon's low coumarin content and subtle, sweet taste make it the ideal option for a soothing and safe daily beverage, while limiting Cassia for occasional culinary uses.

Conclusion

For daily consumption in cinnamon water, Ceylon is the definitive best type of cinnamon. Its minimal coumarin content eliminates the health risks associated with regular, high-dose intake of Cassia, making it a safer and healthier choice for long-term use. The delicate, sweet flavor of Ceylon also produces a more pleasant and complex-tasting beverage. While Cassia is more common and affordable, its potential liver toxicity makes it a poor candidate for regular beverage infusions. By opting for Ceylon, you can enjoy the antioxidant and anti-inflammatory properties of cinnamon water with peace of mind.

Note: While cinnamon offers health benefits, it should be consumed as part of a balanced diet. If you have any underlying health conditions, consult a healthcare provider before using cinnamon therapeutically. For further reading on the differences between cinnamon types, see Healthline's comparison.

Frequently Asked Questions

The main health difference lies in coumarin content. Ceylon has very little coumarin, while Cassia has high levels, which can be toxic to the liver with regular, high consumption.

You can find Ceylon cinnamon at most health food stores, specialty spice shops, and reputable online retailers. It is typically more expensive than standard Cassia cinnamon found in grocery stores.

Visually, Ceylon powder is a pale tan color, while Cassia is a darker reddish-brown. A water test can also help: Ceylon powder will not dissolve quickly in water, while Cassia powder often sinks and mixes faster due to potential additives.

Cinnamon sticks are better for cinnamon water because they allow for a clean infusion without leaving behind a gritty residue. Ground cinnamon can be messy and cloudy in a drink.

The low coumarin level in Ceylon cinnamon makes it safe for regular consumption in typical culinary amounts, such as 1-2 teaspoons daily. For therapeutic doses, it's best to consult a healthcare provider.

Ceylon cinnamon water has a subtle, sweet, and mild flavor with pleasant citrus and floral undertones. It is much less spicy and robust than water made with Cassia cinnamon.

Occasional and small amounts of Cassia cinnamon are generally fine, but it's not recommended for daily cinnamon water, especially for those with liver sensitivities. It is always safer to use Ceylon for regular consumption.