Ceylon Cinnamon vs Cassia: Which Type Is Best for Your Health?

When you reach for cinnamon in your kitchen cabinet, you might not realize that not all cinnamon is the same. The warm, aromatic spice you sprinkle on your morning oatmeal could be one of two very different varieties with distinct health implications. Understanding the difference between Ceylon cinnamon and Cassia cinnamon is crucial, especially if you use this popular spice regularly or take it as a supplement.

This comprehensive guide will help you understand which type of cinnamon is best for your health and why making the right choice matters more than you might think.

Understanding the Two Main Types of Cinnamon

Cinnamon is derived from the inner bark of trees belonging to the Cinnamomum family. When harvested, strips of this inner bark are dried and naturally curl into the familiar stick shapes we recognize. These sticks can then be ground into powder or processed into extracts.

The two primary varieties available are Ceylon cinnamon and Cassia cinnamon, and while they share the same basic origin story, their differences are significant enough to impact your health, especially with regular consumption.

What Is Cassia Cinnamon?

Cassia cinnamon, scientifically known as Cinnamomum cassia or Cinnamomum aromaticum, originates from Southern China and is therefore often called Chinese cinnamon. Today, various subspecies are cultivated throughout Eastern and Southern Asia.

This variety dominates the market and is likely what you’ll find in most grocery stores across America. It’s the less expensive option and accounts for the majority of cinnamon consumed worldwide.

Identifying Characteristics of Cassia

Cassia cinnamon has several distinctive features:

• Dark reddish-brown color
• Thicker, harder sticks with a rough texture
• Strong, intensely spicy flavor
• Higher concentration of cinnamaldehyde (approximately 95% of its essential oil)
• Significantly lower price point

The high cinnamaldehyde content gives Cassia its powerful, bold flavor that many people associate with traditional cinnamon. This variety has been used extensively in cooking and traditional Chinese medicine for centuries.

What Is Ceylon Cinnamon?

Ceylon cinnamon, often referred to as “true cinnamon,” comes from the Cinnamomum verum tree and is native to Sri Lanka and southern regions of India. This variety is considered the premium option and commands higher prices in specialty markets.

Identifying Characteristics of Ceylon

Ceylon cinnamon stands apart with these features:

• Lighter tan-brown color
• Thinner, more delicate sticks with multiple soft layers
• Mild, subtly sweet flavor profile
• Lower cinnamaldehyde concentration (50-63% of its essential oil)
• Higher price point reflecting its premium quality

The refined, delicate taste of Ceylon makes it particularly popular in desserts and beverages where a gentler cinnamon flavor is desired. Its softer texture also makes it easier to grind into a fine powder.

The Coumarin Concern: Why It Matters

The most significant health difference between these two cinnamon varieties centers on a naturally occurring compound called coumarin. This is where the choice between Ceylon and Cassia becomes critically important for your health.

What Is Coumarin?

Coumarin is a natural plant compound that, in high doses, can be harmful to human health. Research in rodents has demonstrated that excessive coumarin can cause damage to the kidneys, liver, and lungs. Some studies have also raised concerns about potential cancer risks. While isolated cases of similar effects have been documented in humans, they typically involve very high exposure levels.

The Dramatic Difference in Coumarin Content

Here’s the critical distinction: Cassia cinnamon contains approximately 1% coumarin, while Ceylon cinnamon contains only 0.004% – that’s roughly 250 times less coumarin than Cassia. In many laboratory tests, the coumarin levels in Ceylon are so low they’re barely detectable.

The Tolerable Daily Intake (TDI) of coumarin has been established at 0.05 mg per pound (0.1 mg per kilogram) of body weight. For a 150-pound person, this translates to just 7.5 mg of coumarin per day.

With Cassia cinnamon, it’s surprisingly easy to exceed this limit. Just one to two teaspoons of Cassia powder could push you over the recommended daily threshold. For people who enjoy cinnamon regularly in their coffee, smoothies, or baked goods, this adds up quickly.

Blood Sugar Benefits: Which Performs Better?

Both varieties of cinnamon have been studied for their potential to support healthy blood sugar levels, making them of particular interest to people managing diabetes or those concerned about metabolic health.

Ceylon Cinnamon and Blood Sugar

Research reviews examining Ceylon cinnamon powder as a supplement have shown promising results. Animal and laboratory studies suggest it may help reduce blood sugar spikes, improve insulin sensitivity, and enhance metabolic markers related to insulin function. However, comprehensive human studies establishing optimal dosages for Ceylon are still limited.

Cassia Cinnamon and Blood Sugar

Cassia has been more extensively studied in human trials involving both people with type 2 diabetes and those without the condition. Multiple studies have observed significant reductions in fasting blood sugar levels after several months of use, with standard doses ranging from 1 to 6 grams daily. These studies generally reported minimal or no adverse effects at these dosages.

While both varieties show potential for supporting blood sugar management, anyone considering cinnamon supplements for this purpose should consult with their healthcare provider before starting, especially if they’re currently taking medication for diabetes.

Overall Health Benefits: Is One Superior?

Both Ceylon and Cassia cinnamon contain beneficial bioactive compounds beyond their blood sugar effects. However, because their essential oil compositions differ, they may offer slightly different health advantages.

Brain Health Properties

Research has identified several bioactive compounds in cinnamon that appear to prevent the accumulation of tau protein in the brain. This is noteworthy because tau buildup is a hallmark characteristic of Alzheimer’s disease. Interestingly, this protective effect has been observed with both Ceylon and Cassia varieties, so neither appears superior in this specific regard.

Antioxidant and Anti-inflammatory Effects

Both types of cinnamon are rich in polyphenols and other antioxidants that help combat oxidative stress in the body. These compounds may support overall wellness by reducing inflammation and protecting cells from damage.

The current scientific literature hasn’t definitively established whether one variety offers superior health benefits overall. However, Ceylon’s significantly lower coumarin content makes it the safer choice for regular, long-term consumption.

How to Choose the Right Cinnamon for You

If You Use Cinnamon Occasionally

For people who sprinkle cinnamon on their food once or twice a week in small amounts, Cassia is generally safe and more economical. The occasional use of a half teaspoon or less is unlikely to cause coumarin-related concerns.

If You Use Cinnamon Daily or Take Supplements

For regular users, health-conscious consumers, or anyone taking cinnamon supplements, Ceylon is unquestionably the better choice. The dramatically lower coumarin levels make it safe for daily consumption without risk of exceeding recommended limits.

For Children and Sensitive Individuals

Given their lower body weight and potentially greater sensitivity, Ceylon is the recommended option for children or anyone with pre-existing liver or kidney conditions.

How to Identify Which Type You Have

Unless specifically labeled, most cinnamon sold in American supermarkets is Cassia. Here are ways to determine what you have:

Check the Label

Look for scientific names on the packaging:

• Ceylon: Cinnamomum verum or Cinnamomum zeylanicum
• Cassia: Cinnamomum cassia or Cinnamomum aromaticum

Visual Inspection of Sticks

If you have whole sticks, Ceylon features thin, paper-like layers that crumble easily, while Cassia sticks are thicker, harder, and have fewer layers.

Origin Information

Ceylon cinnamon typically comes from Sri Lanka, while Cassia is usually imported from China, Indonesia, or Vietnam.

Price Point

Ceylon is noticeably more expensive – often two to three times the cost of Cassia – due to its limited growing regions and premium quality.

Where to Buy Ceylon Cinnamon

While regular grocery stores typically stock only Cassia, you can find Ceylon cinnamon at:

• Health food stores and natural grocers
• Specialty spice shops
• Online retailers specializing in quality spices
• Stores featuring international or South Asian ingredients

When purchasing online, look for reputable sellers who clearly specify the cinnamon variety and provide information about sourcing and testing.

Practical Tips for Using Cinnamon Safely

Storage Recommendations

Store both varieties in airtight containers away from light and heat to preserve their aromatic compounds and extend shelf life. Properly stored ground cinnamon maintains quality for about six months, while sticks can last up to a year.

Cooking Applications

Ceylon’s delicate sweetness works beautifully in:

• Baked goods and desserts
• Coffee and tea beverages
• Fruit dishes
• Light sauces and glazes

Cassia’s bold flavor stands up well in:

• Savory dishes and curries
• Spice blends and rubs
• Recipes requiring intense cinnamon flavor
• Holiday baking where traditional strong cinnamon taste is desired

The Bottom Line: Making the Best Choice

Both Ceylon and Cassia cinnamon are flavorful spices with documented health benefits. However, the significant difference in coumarin content makes Ceylon the superior choice for health-conscious consumers, especially those who use cinnamon regularly or in larger amounts.

While Cassia is perfectly safe in small, occasional amounts, Ceylon offers peace of mind for daily use without the risk of coumarin accumulation. The higher price is a worthwhile investment in your long-term health, particularly if cinnamon is a regular part of your diet or supplement routine.

If you’re currently using cinnamon for its potential blood sugar benefits or other health properties, consider switching to Ceylon variety and discussing appropriate amounts with your healthcare provider. They can help you determine the right approach based on your individual health needs and any medications you may be taking.

Remember, while cinnamon can be a beneficial addition to a healthy lifestyle, it’s not a substitute for proper medical care, a balanced diet, or prescribed treatments for any health condition.

Sources:

• National Center for Biotechnology Information – Cinnamon: A Multifaceted Medicinal Plant
• PubMed – Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis
• PubMed – Coumarin in Cassia Cinnamon
• Food and Agriculture Organization – Cinnamon and Cassia
• PubMed – Effects of Cinnamon on Blood Glucose