Cinnamon has been prized for centuries as both a spice and a medicine. From flavoring foods and teas to being used in traditional remedies, cinnamon has a long history of use across cultures. But what most people don’t realize is that there are two main types of cinnamon—Ceylon cinnamon and Cassia cinnamon—and they are not created equal when it comes to health benefits.
If you’ve ever wondered which type of cinnamon you should be using for your health, this article will break down the key differences between the two, their nutritional profiles, health benefits, and potential risks. By the end, you’ll know exactly which one deserves a spot in your pantry.
What Is Cinnamon?
Cinnamon comes from the inner bark of trees belonging to the genus Cinnamomum. When harvested, the bark is dried and curls into rolls we know as cinnamon sticks. These sticks can also be ground into the familiar powdered spice found on store shelves.
The two main types are:
Ceylon Cinnamon (Cinnamomum verum), often called “true cinnamon.”
Cassia Cinnamon (Cinnamomum cassia or Cinnamomum aromaticum), the more common and less expensive variety.
Though they look similar, they differ in flavor, chemical composition, and health impact.
The Key Differences Between Ceylon and Cassia
1. Flavor and Aroma
Ceylon: Mild, delicate, and slightly sweet with subtle citrus notes.
Cassia: Stronger, spicier, and more pungent flavor, which is why it’s commonly used in baked goods and processed foods.
2. Appearance
Ceylon: Thin, fragile sticks made of multiple layers that can easily be ground.
Cassia: Thick, hard sticks with a hollow center, more difficult to grind.
3. Coumarin Content
This is the most critical difference for health. Coumarin is a natural compound found in Cassia cinnamon at much higher levels than in Ceylon. In high doses, coumarin has been linked to liver damage and an increased risk of cancer in animal studies.
Ceylon: Contains very little coumarin.
Cassia: Can contain up to 250 times more coumarin than Ceylon.
Nutritional Profile
Both types of cinnamon contain beneficial compounds, but their profiles vary:
Ceylon Cinnamon is rich in antioxidants, cinnamaldehyde, eugenol, and essential oils.
Cassia Cinnamon also contains antioxidants and cinnamaldehyde, but with significantly higher levels of coumarin.
Both provide small amounts of manganese, calcium, iron, and fiber, though the amounts are not enough to consider cinnamon a major nutrient source.
8 Health Benefits of Cinnamon (and How the Types Compare)
1. Powerful Antioxidant Protection
Cinnamon is loaded with polyphenols and flavonoids that help neutralize free radicals, reducing oxidative stress linked to aging and chronic disease.
Both types offer antioxidants, but Ceylon is considered more balanced in its antioxidant compounds without the health risks of coumarin.
2. Supports Blood Sugar Control
Cinnamon is well studied for its ability to improve insulin sensitivity and lower blood sugar levels. Clinical studies show it can slow the breakdown of carbohydrates in the gut and reduce post-meal blood sugar spikes.
Cassia cinnamon has been used in most studies on blood sugar, and results show it can be effective in people with type 2 diabetes.
Ceylon cinnamon is believed to have similar effects, though more research is needed. Importantly, Ceylon offers these benefits without the coumarin risk.
3. Promotes Heart Health
Both types of cinnamon have been shown to help reduce risk factors for heart disease. They may lower total cholesterol, LDL (“bad”) cholesterol, and triglycerides, while raising HDL (“good”) cholesterol.
Again, Cassia has been studied more extensively, but experts recommend Ceylon for long-term use because of safety concerns.
4. Anti-Inflammatory Properties
Chronic inflammation plays a role in many modern diseases, from arthritis to heart disease. Cinnamon contains compounds that reduce inflammation and swelling at the cellular level.
Both Ceylon and Cassia provide this benefit, though Ceylon’s broader range of antioxidants makes it a safer choice.
5. Brain Health and Cognitive Function
Studies show cinnamon may protect neurons, improve motor function, and enhance cognitive processing. Some animal research suggests cinnamon compounds may reduce the risk of neurodegenerative conditions like Alzheimer’s and Parkinson’s disease.
Both types show promise, but again, Ceylon is preferable for regular consumption.
6. Antibacterial and Antifungal Effects
Cinnamaldehyde, the main active compound in cinnamon, can fight harmful bacteria, fungi, and even some viruses. This makes cinnamon useful for supporting immunity and oral health.
Both Ceylon and Cassia contain cinnamaldehyde, but Ceylon has additional compounds such as eugenol that enhance antimicrobial activity.
7. Potential Cancer-Fighting Properties
Early laboratory research shows that cinnamon extracts can inhibit the growth of certain cancer cells and reduce the formation of blood vessels in tumors. While human studies are limited, the anti-cancer potential is promising.
Since coumarin (abundant in Cassia) has been linked to cancer in high doses, Ceylon is again the safer option for long-term cancer-preventive strategies.
8. Improved Gut Health
Cinnamon may promote a healthier gut microbiome by encouraging the growth of beneficial bacteria while suppressing harmful ones. This balance supports digestion, immunity, and even mood.
Both types may provide this benefit, but Ceylon is preferred due to its safer profile.
The Risks of Cassia Cinnamon
The biggest concern with Cassia cinnamon is its coumarin content. While occasional small amounts are unlikely to cause harm, frequent or large doses can be dangerous.
Liver Toxicity: High intakes of coumarin can damage the liver, especially in people with pre-existing liver conditions.
Cancer Risk: Animal studies link coumarin exposure to an increased risk of certain cancers.
Drug Interactions: Cassia cinnamon may interact with blood-thinning medications, increasing the risk of bleeding.
European food safety authorities recommend a tolerable daily intake (TDI) of 0.1 mg of coumarin per kilogram of body weight. For an adult weighing 160 pounds (73 kg), that’s about 7 mg of coumarin per day—a limit that can easily be exceeded with just 1 teaspoon of Cassia cinnamon.
Why Ceylon Cinnamon Is the Better Choice
While both types provide health benefits, Ceylon cinnamon stands out as the safer and healthier choice for regular use. Its very low coumarin content means you can enjoy it daily without worrying about liver toxicity or other risks.
Ceylon’s milder flavor may not be as bold in baking, but it blends beautifully in teas, smoothies, and lighter dishes. Its broader spectrum of antioxidants and essential oils also gives it a unique edge for wellness.
How to Tell the Difference When Buying
Unfortunately, most cinnamon sold in grocery stores—especially in North America—is Cassia unless specifically labeled otherwise. If you want Ceylon cinnamon, look for:
Labeling: It should say “Ceylon cinnamon” or “Cinnamomum verum.”
Appearance: Ceylon sticks have thin, fragile layers, while Cassia sticks are thick and hollow.
Color: Ceylon is lighter brown, while Cassia is darker and reddish.
Price: Ceylon is more expensive due to its labor-intensive production.
Buying from reputable suppliers or health food stores ensures you get the real deal.
How to Use Cinnamon for Health
Here are some easy ways to incorporate cinnamon into your daily diet:
Stir into oatmeal, yogurt, or smoothies.
Sprinkle over fruit, especially apples or bananas.
Brew Ceylon cinnamon sticks in tea.
Use in curries, stews, and soups for a warm flavor.
Blend into healthy baked goods.
Pro tip: Pair cinnamon with foods rich in polyphenols, like blueberries, for an antioxidant-packed super combo.
Final Thoughts
Both Ceylon and Cassia cinnamon offer health benefits, but Ceylon cinnamon is the clear winner for long-term use. Its low coumarin content, milder flavor, and rich antioxidant profile make it the safer, more beneficial choice for protecting your heart, brain, and overall health.
Cassia cinnamon may be fine in small amounts, but if you’re serious about reaping the health rewards of this ancient spice without potential risks, Ceylon should be your go-to.
So the next time you reach for cinnamon, make sure you know which type you’re using. Your liver—and your long-term health—will thank you.