Ceylon vs. Cassia: What Cinnamon Is Good for Inflammation?

November 26, 2025 •

3 min read

According to a 2022 review, cinnamon has powerful polyphenolic compounds that can reduce multiple markers associated with inflammatory disease. But with several varieties of cinnamon available, it is essential to know which is most beneficial and safe for managing inflammation. This guide explores what cinnamon is good for inflammation, focusing on the differences between Ceylon and Cassia.

Quick Summary

This article compares Ceylon and Cassia cinnamon, detailing their unique properties, safety profiles, and effectiveness against inflammation. It highlights why Ceylon is the safer choice for regular consumption due to its low coumarin content, while Cassia can be used in moderation. The guide also covers potential interactions.

Key Points

Ceylon vs. Cassia: Ceylon is a potentially safer choice for daily anti-inflammatory use due to its low coumarin levels.
Active Compound: Cinnamaldehyde is a primary active component in cinnamon responsible for its antioxidant and anti-inflammatory properties.
Coumarin Risks: Cassia cinnamon contains high levels of coumarin, which can potentially be toxic to the liver if consumed regularly in large amounts.
Inflammatory Markers: Cinnamon has been shown to potentially reduce inflammatory markers like C-reactive protein (CRP) in human studies.
Rheumatoid Arthritis: Research indicates cinnamon may help improve clinical symptoms and inflammatory markers in women with rheumatoid arthritis.

The Anti-Inflammatory Power of Cinnamon

Cinnamon has long been recognized for its anti-inflammatory and antioxidant properties, which are attributed to its active compounds, particularly cinnamaldehyde. Inflammation is a natural bodily process, but chronic, low-grade inflammation can lead to serious health issues like heart disease, type 2 diabetes, and rheumatoid arthritis. Cinnamon's potent antioxidants help combat free radicals that cause oxidative stress and cellular damage, which are major drivers of inflammation.

Research has shown that cinnamon can reduce inflammatory biomarkers in the body. A 2020 meta-analysis found that cinnamon supplementation reduced levels of C-reactive protein (CRP), a common marker for inflammation. Another study on women with rheumatoid arthritis showed that consuming cinnamon powder daily for eight weeks led to a significant decrease in serum CRP and other inflammatory markers.

Ceylon vs. Cassia: The Critical Difference

Not all cinnamon is created equal. The two primary types of cinnamon found in most grocery stores are Ceylon and Cassia, and their key differences are crucial for anyone looking to use cinnamon for health benefits.

Ceylon Cinnamon (Cinnamomum verum)

Origin: Native to Sri Lanka, also known as "true cinnamon".
Characteristics: Light tan to pale brown, with a mild, sweet, and delicate flavor. Ceylon cinnamon sticks are fragile and made of multiple thin layers.
Coumarin Content: Contains only trace amounts of coumarin, a natural chemical that can cause liver damage in high concentrations. This makes Ceylon the safer choice for regular, long-term consumption.
Anti-inflammatory Effects: Contains beneficial compounds that reduce inflammation and provide antioxidant effects.

Cassia Cinnamon (Cinnamomum cassia)

Origin: Most commonly found in North America and sourced from China and Indonesia.
Characteristics: Dark reddish-brown, with a stronger, spicier, and more pungent flavor. Cassia sticks are hard and made of a single, thick layer.
Coumarin Content: Contains significantly higher levels of coumarin than Ceylon. Health authorities recommend limiting daily intake to avoid liver damage.
Anti-inflammatory Effects: While it does contain anti-inflammatory compounds like cinnamaldehyde, its high coumarin content makes it less ideal for regular therapeutic use.

Comparison of Ceylon and Cassia Cinnamon


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka	China, Indonesia, Vietnam
Color	Light tan	Dark reddish-brown
Appearance	Fragile, multi-layered quills	Hard, single thick layer
Flavor	Mild, sweet, delicate	Strong, spicy, pungent
Coumarin Content	Very low (safer for daily use)	Very high (limit daily intake)
Price	More expensive	More affordable and common

How to Incorporate Ceylon Cinnamon into Your Diet

Since Ceylon is the safer option for regular consumption, here are a few simple ways to add it to your diet:

Morning Oatmeal or Yogurt: Sprinkle cinnamon over your breakfast bowl.
Smoothies: Add a dash of ground Ceylon cinnamon to your favorite smoothie recipe.
Teas and Beverages: Use a stick to stir hot tea or add ground cinnamon to coffee for a warm, spicy flavor.
Baking: Incorporate it into baked goods like muffins or cakes for a milder, sweeter flavor.

Intake and Safety Precautions

Individual needs vary, and the appropriate intake can depend on the specific type of cinnamon and the reason for use. People with liver conditions or those on blood-thinning medications should consult a healthcare provider before using cinnamon supplements.

Conclusion

When considering what cinnamon is good for inflammation, the answer is clear: Ceylon cinnamon is a superior and potentially safer choice for regular, long-term use due to its minimal coumarin content. While Cassia cinnamon offers similar anti-inflammatory benefits, its high coumarin levels pose a potential risk of liver damage with consistent, high consumption. By choosing Ceylon cinnamon, you can potentially gain the anti-inflammatory benefits of this powerful spice, considering the associated health risks of Cassia.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional before starting any new supplement or treatment regimen.

Authoritative Sources

Medical News Today: Ceylon cinnamon: Health benefits, uses, and more
National Institutes of Health (NIH) PMC: Antioxidant and Anti-Inflammatory Effect of Cinnamon

Frequently Asked Questions

The main difference is their coumarin content. Ceylon cinnamon has only trace amounts of coumarin, making it potentially safer for regular, daily consumption. Cassia cinnamon contains high levels of coumarin, which can cause liver damage with high intake over time.

Cinnamon's anti-inflammatory effects come from its high concentration of antioxidants and active compounds like cinnamaldehyde. These compounds may fight oxidative stress and inhibit pro-inflammatory mediators in the body.

Coumarin is a naturally occurring flavoring found in many plants, including Cassia cinnamon. In large doses, it can be toxic to the liver. Because Cassia cinnamon has a high coumarin content, health authorities recommend limiting its intake.

Yes, Cassia cinnamon can be used for cooking and baking in moderate amounts. For therapeutic purposes or daily consumption, however, Ceylon cinnamon is a potentially safer choice to consider to avoid coumarin-related risks.

Ceylon cinnamon, often labeled as "true cinnamon," can be found at specialty spice shops, gourmet food stores, health food stores, and online retailers. Generic "cinnamon" in supermarkets is typically the cheaper Cassia variety.

Individual needs vary, and it is important to consult a healthcare provider for personalized advice.

Yes, cooking can potentially concentrate coumarin. Simmering Cassia cinnamon in long-cooked dishes may increase its coumarin density. It is recommended to use Ceylon for long-cooked meals or add Cassia near the end of cooking.