What is the healthiest type of cinnamon and why it matters for your liver

January 11, 2026 •

3 min read

According to the European Food Safety Authority (EFSA), Cassia cinnamon can contain up to 400 times more coumarin than Ceylon cinnamon, a compound potentially harmful to the liver. This stark difference is critical for determining the healthiest choice for regular consumption.

Quick Summary

Ceylon cinnamon is the healthiest choice due to its significantly lower coumarin content, which makes it safer for regular consumption compared to the more common Cassia variety.

Key Points

Ceylon vs. Cassia: The two primary types of cinnamon differ significantly, especially in coumarin content, a natural compound that can be toxic to the liver.
Coumarin Risks: Regular, high intake of Cassia cinnamon can lead to liver damage due to its high coumarin levels.
Safer for Daily Use: With only trace amounts of coumarin, Ceylon cinnamon is safe for daily consumption and therapeutic purposes.
Flavor Profile: Ceylon has a mild, sweet, and delicate flavor, while Cassia is stronger, spicier, and often more pungent.
Check the Label: Since most supermarket 'cinnamon' is Cassia, look specifically for products labeled "Ceylon cinnamon" or "Cinnamomum verum".
Physical Appearance: Ceylon sticks are thin, soft, and multi-layered, while Cassia sticks are thick, hard, and single-layered.

The Cinnamon You Didn't Know You Had

Most people who purchase a container of ground cinnamon from their local grocery store assume they are getting a single, standard product. However, what is typically labeled as just "cinnamon" is usually the Cassia variety, which is cheaper and more widely available. The critical distinction lies in a naturally occurring compound called coumarin, which is present in high concentrations in Cassia but only in trace amounts in Ceylon cinnamon, often called "true cinnamon". Understanding this difference is essential for anyone who consumes cinnamon regularly, particularly for its potential health benefits.

Ceylon vs. Cassia: The Fundamental Differences

While both Ceylon and Cassia are derived from the bark of Cinnamomum trees and contain beneficial compounds like cinnamaldehyde, their coumarin content and overall properties vary significantly. Ceylon originates primarily from Sri Lanka and parts of Southern India, while Cassia is cultivated in China, Indonesia, and Vietnam. These geographic differences lead to distinct physical characteristics and health implications.

Coumarin: The Key Health Differentiator

The most important reason Ceylon is the healthiest type of cinnamon is its low coumarin content. Coumarin is a natural flavoring that can be toxic to the liver in high doses. The EFSA has established a tolerable daily intake (TDI) for coumarin, which is easily exceeded by regular Cassia consumption. Conversely, Ceylon's minimal coumarin levels make it safe for daily therapeutic use without the risk of liver toxicity.

The Health Benefits of Both

Both varieties of cinnamon contain powerful antioxidants, possess anti-inflammatory properties, and have been shown to help with blood sugar regulation. However, the high coumarin in Cassia makes it unsuitable for regular therapeutic use, especially for conditions like diabetes management, as effective doses for blood sugar may exceed safe coumarin limits. This highlights why Ceylon is the preferred choice for long-term health benefits.

How to Identify and Purchase True (Ceylon) Cinnamon

Distinguishing Ceylon from the more common Cassia cinnamon requires attention to detail. Here are ways to ensure you're getting genuine Ceylon:

Labeling: Look for packages explicitly stating "Ceylon cinnamon" or its scientific name, Cinnamomum verum. Generic "cinnamon" is likely Cassia.
Appearance of Sticks: Ceylon sticks are fragile, light brown, and composed of multiple thin, rolled layers. Cassia sticks are thicker, darker, and made of a single, hard layer.
Flavor Profile: Ceylon offers a mild, sweet, and delicate taste with citrus hints, unlike Cassia's strong, spicy, and sometimes bitter flavor.
Cost: Ceylon is generally more expensive due to its harvesting process compared to the more affordable Cassia.

Ceylon vs. Cassia: A Comparison Table


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka, Southern India	China, Indonesia, Vietnam
Flavor	Mild, delicate, sweet, citrusy	Strong, spicy, pungent, sometimes bitter
Coumarin	Very low (trace amounts)	High (can cause liver damage in large doses)
Price	More expensive	More affordable
Appearance	Thin, soft, multi-layered quills	Thick, hard, single-layer scrolls

Safely Incorporating Cinnamon into Your Diet

For regular health benefits, use Ceylon cinnamon. Enjoy it in teas, smoothies, oatmeal, or sprinkled on food.

Tips for Storage:

Use airtight containers.
Store in a cool, dark place.
Grind sticks fresh for best flavor.

The Verdict: Which Cinnamon is Healthiest?

Ceylon cinnamon is the healthiest choice, especially for regular use, due to its low coumarin content which mitigates the liver toxicity risks associated with Cassia. While both provide health benefits, Ceylon allows you to safely enjoy these without exceeding coumarin limits. Cassia is fine for occasional use, but for daily wellness, Ceylon is superior. Choosing Ceylon supports long-term health while adding flavor. For a more detailed comparison, Healthline provides further information.

Frequently Asked Questions

The main health difference is their coumarin content. Cassia cinnamon contains high levels of coumarin, which can be harmful to the liver in large doses. Ceylon cinnamon contains only trace amounts of coumarin, making it much safer for regular consumption.

Look at the sticks: Ceylon sticks are fragile, light brown, and made of many thin, soft layers. Cassia sticks are hard, reddish-brown, and made of a single thick layer. If buying ground cinnamon, check the label for "Ceylon" or its scientific name, Cinnamomum verum.

Cassia is cheaper and more common because it is easier and less labor-intensive to harvest and process than Ceylon. It is also grown in a wider range of regions, leading to higher production volumes and lower costs.

Yes, consuming Cassia cinnamon occasionally in small amounts is generally considered safe for most people. The health risk is associated with regular, long-term intake and large doses.

For individuals with pre-existing liver conditions, it is crucial to avoid Cassia cinnamon entirely and only use Ceylon cinnamon. Even then, it is best to consult a healthcare provider for personalized advice on safe dosage.

Both Ceylon and Cassia cinnamon contain compounds that can help improve insulin sensitivity and regulate blood sugar levels. However, for regular use to manage blood sugar, Ceylon is the safer option due to its low coumarin content.

Based on EFSA guidelines for coumarin, the safe daily intake of Cassia cinnamon is very small, often less than one teaspoon for many adults. For regular consumption, Ceylon is the safer alternative without these strict limits.