Which Cinnamon Is Toxic to the Liver? Separating Cassia from Ceylon

November 23, 2025 •

3 min read

According to the European Food Safety Authority (EFSA), the tolerable daily intake of coumarin, a compound found in cinnamon, is just 0.1 mg per kg of body weight. This compound is what makes one common type of cinnamon, Cassia, potentially toxic to the liver when consumed in large amounts over a long period.

Quick Summary

The toxicity of cinnamon to the liver depends on its type, specifically the coumarin content. Cassia cinnamon, commonly found in grocery stores, has high coumarin levels and poses a risk with excessive consumption. Ceylon cinnamon, or "true" cinnamon, contains only trace amounts of coumarin and is considered safer for regular intake.

Key Points

Cassia is toxic: Cassia cinnamon contains high levels of coumarin, a compound toxic to the liver in large doses.
Ceylon is safe: Ceylon, or "true" cinnamon, contains only trace amounts of coumarin and is the safer option for regular consumption.
Moderation is critical: Occasional use of Cassia is likely harmless, but chronic, high intake is a risk factor for liver damage.
Check your labels: Most grocery store cinnamon is the high-coumarin Cassia variety unless labeled specifically as Ceylon.
Identify by appearance: Cassia sticks are thick and tough, while Ceylon sticks are thin, papery, and brittle.
Consider supplements: Be cautious with cinnamon supplements, as many contain concentrated Cassia cinnamon and high coumarin levels.

Cassia vs. Ceylon: The Crucial Difference

The toxicity risk associated with cinnamon and liver health is primarily due to coumarin, a naturally occurring flavoring compound. Coumarin is known to be hepatotoxic, meaning it can damage the liver, especially when consumed in high doses. The significant difference lies between the two main types of cinnamon: Cassia and Ceylon. Cassia cinnamon, which is the most widely available and used type, contains considerably higher levels of coumarin. Ceylon cinnamon, often referred to as "true" cinnamon, contains only minimal or trace amounts of this compound.

Understanding the Coumarin Risk

While using small amounts of Cassia cinnamon occasionally as a spice is generally considered safe for most individuals, consuming large quantities regularly can lead to health concerns. Regular, heavy intake, such as through daily supplements or incorporating large amounts into food, has been linked to liver issues. Potential effects include liver inflammation, elevated liver enzymes, and, in severe cases with prolonged exposure, liver damage. Certain groups are particularly vulnerable to these risks, including individuals with existing liver conditions, young children, and those taking specific medications.

Regulatory bodies have established guidelines for coumarin intake. For example, the Tolerable Daily Intake (TDI) for coumarin is 0.1 mg per kilogram of body weight. This means a 60 kg adult's daily limit is approximately 6 mg of coumarin. Exceeding this limit is possible with relatively small amounts of Cassia cinnamon, highlighting the importance of mindful consumption.

How to Identify and Choose the Right Cinnamon

Distinguishing between Cassia and Ceylon cinnamon can be challenging, particularly when purchasing ground cinnamon, as product labels often simply state "cinnamon". However, whole cinnamon sticks offer clearer visual cues. Cassia sticks are typically thick, hard, and form a single, tightly rolled layer. In contrast, Ceylon sticks are more delicate, lighter in color, and made up of multiple thin, fragile layers that are easier to break. For a detailed comparison, see {Link: Spices https://spice.alibaba.com/spice-basics/ceylon-vs-cinnamon-which-one-is-the-real-deal}.

A Comparison of Cassia and Ceylon Cinnamon


Feature	Cassia Cinnamon	Ceylon Cinnamon
Botanical Name	Cinnamomum cassia	Cinnamomum verum
Common Label	"Cinnamon," "Chinese Cinnamon"	"True Cinnamon," "Sri Lankan Cinnamon"
Coumarin Content	High (1-5%), potentially higher in varieties like Saigon	Very low (0.004-0.02%)
Liver Risk	High risk with frequent, heavy consumption	Negligible risk due to minimal coumarin
Flavor	Strong, spicy, and often more pungent	Mild, delicate, and subtly sweet
Physical Form	Hard, thick sticks with a single roll	Fragile, paper-thin layers that curl tightly
Cost	Less expensive and widely available	More expensive and found in specialty stores

Practical Advice for Cinnamon Lovers

For those who use cinnamon sparingly, the coumarin content in Cassia is generally not a concern. However, individuals who consume cinnamon frequently or in large amounts should consider switching to Ceylon cinnamon. This is particularly advisable for vulnerable populations such as children, pregnant individuals, and those with existing liver conditions. Checking product labels for specific identification like "Ceylon" or "True Cinnamon" is recommended. Sourcing from reputable retailers can also help ensure you are purchasing the desired type. Resources like ConsumerLab.com can provide information on coumarin content in various cinnamon products.

Conclusion

In summary, the cinnamon variety that poses a toxicity risk to the liver is Cassia, primarily due to its higher coumarin content. Regular, heavy consumption of Cassia cinnamon is the concern. By understanding the key differences between Cassia and Ceylon cinnamon and opting for the lower-coumarin Ceylon variety, especially for frequent use, consumers can enjoy cinnamon's flavor and potential health benefits while minimizing risks to liver health. Prudent use and awareness of the type of cinnamon being consumed are essential.

Frequently Asked Questions

No, not all cinnamon is bad for the liver. Only Cassia cinnamon, which is the most common variety sold in stores, poses a risk due to its high coumarin content when consumed in large, regular doses.

The Tolerable Daily Intake (TDI) of coumarin is 0.1 mg per kg of body weight. For the average adult, this is roughly less than one teaspoon of Cassia cinnamon per day.

Excessive coumarin consumption can cause liver toxicity, leading to potential liver inflammation, elevated liver enzymes, and, in rare cases, more severe liver damage.

If you have whole sticks, Cassia is thick, dark reddish-brown, and hard, forming a single rigid roll. Ceylon is light brown, thin, brittle, and composed of multiple delicate layers that curl like a scroll.

Individuals with pre-existing liver disease, small children, and those who take cinnamon supplements or consume large amounts regularly are most at risk of liver damage from coumarin.

Saigon cinnamon is a type of Cassia cinnamon, and it is known for having some of the highest coumarin levels. Therefore, it is not recommended for regular or high-volume consumption.

Ceylon cinnamon is often available in specialty spice shops, health food stores, or online retailers. Look for products specifically labeled "Ceylon" or with the botanical name Cinnamomum verum.