What is the healthiest type of cinnamon to take? Your comprehensive guide

October 11, 2025 •

4 min read

While often sold simply as 'cinnamon,' most varieties found in grocery stores are a type known as Cassia, which contains high levels of a compound called coumarin. For those who consume it frequently, this distinction matters greatly for long-term health.

Quick Summary

Discover the key distinctions between Ceylon and Cassia cinnamon. This guide explains the significant difference in coumarin content, health benefits, and how to identify the safer variety for regular consumption.

Key Points

Choose Ceylon for Daily Use: Ceylon cinnamon contains very low levels of coumarin, a compound toxic to the liver in high doses, making it a safer option for regular daily consumption.
Limit Cassia Consumption: The Cassia variety, common in most grocery stores, has high coumarin levels and should ideally be used sparingly and only for occasional cooking.
Identify Ceylon vs. Cassia: Ceylon sticks are thin, multi-layered, and brittle, while Cassia sticks are thick, hard, and single-layered. Ceylon powder is also typically a lighter tan color.
Enjoy Potential Health Benefits Safely: Both types offer potential antioxidant and anti-inflammatory properties and may help with blood sugar, but Ceylon is the safer option for potentially maximizing these benefits over time.
Read the Label: Always check the product label for 'Ceylon cinnamon' or the botanical name 'Cinnamomum verum' to help ensure you are purchasing this variety.
Incorporate into Your Routine: Add Ceylon cinnamon to your tea, oatmeal, smoothies, or desserts to safely enjoy its mild, sweet flavor.

Understanding the Two Main Types of Cinnamon

Cinnamon is a beloved spice derived from the inner bark of Cinnamomum trees. However, not all cinnamon is created equal, with two primary types dominating the global market: Cassia and Ceylon. Knowing the difference between these two varieties is crucial for anyone who regularly uses cinnamon for its health benefits or in large quantities for cooking.

Cassia Cinnamon (Cinnamomum cassia)

Cassia is the most common and inexpensive type of cinnamon, widely available in supermarkets across North America and Europe. It comes primarily from China, Indonesia, and Vietnam.

Flavor: It has a strong, spicy, and robust flavor.
Appearance: The sticks are thick, tough, and typically curled into a single layer.
Health Risk: Contains high levels of coumarin, which can be toxic to the liver if consumed in large, regular doses.

Ceylon Cinnamon (Cinnamomum verum)

Often called 'true cinnamon,' Ceylon cinnamon is native to Sri Lanka and parts of southern India. It is more expensive and has long been considered a premium spice.

Flavor: It offers a more delicate, sweet, and mild flavor with subtle floral and citrus notes.
Appearance: The sticks consist of many thin, brittle layers of bark rolled like a cigar.
Health Benefit: Contains only trace amounts of coumarin, making it safe for regular, daily consumption.

The Critical Difference: Coumarin Content

The most important distinction between Cassia and Ceylon cinnamon from a health perspective is the coumarin content. Coumarin is a naturally occurring plant compound that can cause liver damage when consumed in large quantities over a prolonged period.

High Coumarin in Cassia: Cassia cinnamon can contain up to 1% coumarin by weight. Regulatory bodies like the European Food Safety Authority (EFSA) have established safe intake levels for coumarin, which can potentially be exceeded with consistent use of Cassia.
Negligible Coumarin in Ceylon: Ceylon cinnamon contains negligible levels of coumarin—as low as 0.004%. This means you would have to consume significantly more Ceylon cinnamon to reach a potentially toxic level, making it the superior choice for daily use without significant risk of liver toxicity.

Health Benefits: A Closer Look at Both Varieties

Both types of cinnamon contain beneficial compounds, most notably cinnamaldehyde, which is responsible for many of the spice's health-promoting properties. Both have been studied for their potential to help with blood sugar regulation, anti-inflammatory effects, and antioxidant activity.

However, due to the high coumarin levels in Cassia, relying on it for its health benefits, especially through supplements or daily large doses, is not generally recommended. Ceylon cinnamon offers a potentially safer, long-term option for those seeking the therapeutic effects of cinnamon. Studies suggest that using Ceylon cinnamon may support general health.

Comparison Table: Ceylon vs. Cassia


Feature	Ceylon Cinnamon (True)	Cassia Cinnamon (Common)
Coumarin Content	Very low (trace amounts)	High
Flavor	Mild, sweet, delicate, with citrus notes	Strong, pungent, and spicy
Appearance (Sticks)	Multiple thin, soft, and brittle layers rolled into a cigar shape	Single, thick, hard bark layer rolled into a scroll
Origin	Sri Lanka, southern India	China, Indonesia, Vietnam
Common Uses	Baking, teas, subtle flavoring, desserts	Savory dishes, meat rubs, intense flavoring
Price	More expensive	Inexpensive, widely available

How to Identify and Purchase Ceylon Cinnamon

Because Cassia is often just labeled as 'cinnamon,' you need to be a savvy shopper to ensure you're buying the healthier Ceylon variety. Here's how to identify it:

Check the label: Look for products specifically labeled "Ceylon cinnamon," "True cinnamon," or "Cinnamomum verum".
Inspect the sticks: If purchasing sticks, look for a multi-layered, thin, and brittle texture that crumbles easily. Cassia sticks are hard and typically a single, thick layer.
Observe the color: Ceylon cinnamon is a lighter tan-brown, while Cassia is a darker reddish-brown.
Taste the flavor: If you get a chance to taste or smell it, Ceylon will be milder and sweeter, whereas Cassia will be intensely spicy.

How to Safely Incorporate Cinnamon into Your Diet

Adding Ceylon cinnamon to your daily routine is an excellent way to enjoy its flavor and potential health benefits without the risks associated with high coumarin levels. It can be consumed in various forms, including ground powder and whole sticks.

Brew a tea: Steep a Ceylon cinnamon stick in hot water for a fragrant and soothing beverage.
Boost your breakfast: Sprinkle ground Ceylon cinnamon over oatmeal, yogurt, or in a smoothie.
Enhance your coffee: Stir a pinch of ground Ceylon cinnamon into your morning coffee or espresso.
Use in baking: Ceylon's delicate flavor is perfect for desserts like apple pie, muffins, and cookies.
Season savory dishes: Add a stick to curries, stews, or braises for a complex flavor profile.

While Cassia is acceptable for occasional use, such as in seasonal baking, Ceylon is generally considered the safer option for those who use cinnamon frequently or in larger amounts.

Conclusion

For regular, long-term consumption, Ceylon cinnamon is generally considered the healthiest type to take due to its very low coumarin content. While both Cassia and Ceylon offer potential health benefits like antioxidant support and blood sugar regulation, Cassia's high coumarin level poses a risk of liver toxicity with frequent or heavy use. By learning to identify true Ceylon cinnamon and making the switch for your daily habits, you can enjoy this versatile spice's flavor and potential health benefits.

For more detailed information on coumarin safety, consider resources from reputable health organizations like the European Food Safety Authority (EFSA).

Frequently Asked Questions

The main difference lies in their coumarin content and flavor profile. Ceylon cinnamon is often called 'true cinnamon,' has a milder, sweeter flavor, and contains only trace amounts of coumarin. Cassia, the most common type, has a stronger, spicier flavor and significantly higher levels of coumarin, which can potentially be toxic to the liver in large doses.

Coumarin is a naturally occurring compound found in cinnamon that can potentially cause liver damage and, in some animal studies, cancer when consumed in high doses over long periods. This is primarily a concern with Cassia cinnamon, which contains very high levels of coumarin, not Ceylon.

For pre-ground cinnamon, it's very difficult to tell without a lab test, as both powders are brown. The most reliable method is to check the packaging for a label that specifically says 'Ceylon' or 'Cinnamomum verum'. If it just says 'cinnamon,' it is very likely the cheaper, high-coumarin Cassia variety.

Using Ceylon cinnamon daily is generally considered safe due to its negligible coumarin content. However, consuming Cassia cinnamon daily, especially in significant amounts, is not generally recommended due to its higher coumarin levels and potential to exceed safe intake limits.

Research suggests that consuming moderate amounts of Ceylon cinnamon daily may offer health benefits. For Cassia, regulatory bodies recommend limiting intake to avoid potential liver toxicity.

Yes, you can, but you may need to adjust the quantity. Ceylon has a milder flavor, so you might use slightly more to achieve the same taste intensity you are used to with the stronger-flavored Cassia.

Authentic Ceylon cinnamon can be found at specialty spice shops, health food stores, and online retailers that specifically advertise 'Ceylon' or 'true cinnamon'. It is often more expensive than the common grocery store variety.