Cinnamon is a common spice derived from the inner bark of trees belonging to the Cinnamomum genus. While valued globally for its warm flavor, the common grocery store variety is often not the “true” cinnamon used in health studies. The distinction between the main commercial types is significant, especially when considering regular consumption for health benefits.
The Primary Types of Cinnamon
The spice sold as cinnamon worldwide primarily comes from two different tree species: Cinnamomum verum and Cinnamomum cassia. Cinnamomum verum, known as Ceylon cinnamon or “true cinnamon,” is native to Sri Lanka and Southern India, and is generally more expensive due to its labor-intensive harvesting.
Cassia cinnamon, including related species, is the most common and affordable type found in North American supermarkets, originating in China, Indonesia, and Vietnam.
The two types can be easily distinguished in their whole form: Cassia sticks are hard, thick, reddish-brown, and rolled into a single scroll. In contrast, Ceylon sticks are light brown, soft, fragile, and consist of multiple thin layers rolled together like a cigar.
The Critical Safety Distinction (Coumarin)
The most significant difference between the two varieties lies in their concentration of coumarin, a naturally occurring flavor compound.
Cassia cinnamon contains substantially higher levels, typically ranging from 0.1 to 3.5 milligrams per gram of spice. Ceylon cinnamon contains only trace amounts, making it approximately 250 times safer for consistent consumption.
Coumarin is known to cause liver damage (hepatotoxicity) when ingested regularly in high doses. Regulatory bodies, such as the European Food Safety Authority (EFSA), have established a tolerable daily intake (TDI) for coumarin at 0.1 milligrams per kilogram of body weight.
Consuming just half a teaspoon of Cassia can easily exceed this limit, raising the risk of liver damage over time. The negligible coumarin content in Ceylon, however, allows for its safe use in larger, more frequent therapeutic doses.
Comparison of Therapeutic Attributes
Beyond the safety profile, both types of cinnamon are recognized for their beneficial health properties, largely due to compounds like cinnamaldehyde and various polyphenols.
Both varieties exhibit strong antioxidant and anti-inflammatory effects that help combat oxidative stress. Some research suggests Ceylon cinnamon contains higher levels of specific antioxidants, such as proanthocyanidins, which contribute to its anti-inflammatory capacity.
A major focus of research centers on cinnamon’s potential to regulate blood sugar levels and improve insulin sensitivity. While Cassia is sometimes cited for a stronger immediate effect on blood glucose, its high coumarin content limits its usefulness for long-term management.
Ceylon cinnamon supports better insulin sensitivity, reduces blood sugar spikes, and helps lower fasting glucose levels over time. For individuals seeking to use cinnamon as a daily supplement, the Ceylon variety offers comparable efficacy in blood sugar management with a superior long-term safety profile.
Practical Guidance for Choosing
Based on the distinct differences in chemical composition, Ceylon cinnamon is the healthier choice for regular, daily, or medicinal consumption.
Its minimal coumarin level allows individuals to safely incorporate it into their diet for therapeutic benefits, such as blood sugar support and antioxidant intake, without concern for liver toxicity. This makes it the preferred option for supplements or daily use.
Cassia cinnamon, while more readily available and less expensive, should be reserved for occasional culinary use only.
When shopping, consumers should look for products explicitly labeled “Ceylon cinnamon” or Cinnamomum verum. If a product is simply labeled “cinnamon” or has a lower price, it is almost certainly the high-coumarin Cassia variety.