Ceylon vs Cassia Cinnamon: Coumarin and Other Differences
Ceylon and cassia cinnamon come from different trees. How they differ in coumarin, liver cautions and labeling, and what the research does and does not show.
Content last updated . This page has not been medically reviewed.
Safety first. Supplements can cause side effects and interact with medicines. Read mushroom safety and interactions before you use any mushroom product.
Liver note. Cassia cinnamon contains coumarin, and interactions between coumarin and the liver have been reported. NCCIH says everyday food amounts do not usually contain enough to cause significant problems, but some cassia products contain high levels, and long-term use could matter for sensitive people, such as those with liver disease. [1] If you have liver disease or take liver-affecting medicines, ask a clinician or pharmacist. See liver safety and warning signs.
The question
Is Ceylon cinnamon different from the cinnamon most people buy? Yes. They are different species, and the difference that matters most in the sources is coumarin.What each one is
- Ceylon cinnamon (Cinnamomum verum, dried inner bark), called "true" cinnamon, grows mainly in Sri Lanka. [1][2]
- Cassia cinnamon (Cinnamomum aromaticum, also called C. cassia; bark) is grown in southeastern Asia and is the most common type sold in North America. [1][2] Other cassia species, such as C. burmannii and C. loureiroi, are also sold as cinnamon. [3]
Both have a long history in traditional medicine and cooking in places such as China, India and Persia. That is traditional use, not proof of any health benefit. [1]
Documented differences
| Point | Ceylon (C. verum) | Cassia (C. aromaticum and relatives) |
|---|---|---|
| Coumarin | A trace amount. [1] In one US analysis the bark had only traces. [3] | Higher; some products contain high levels. [1] Substantial amounts were found in cassia species in the US analysis. [3] |
| Liver | NIH LiverTox: cinnamon as an herbal medicine is generally well tolerated, with isolated rare reports of acute liver injury. [4] | Coumarin and liver interactions reported; caution with long use and liver disease. [1] |
| Pregnancy | Larger amounts are considered unsafe in pregnancy. [1] | Studies suggest food amounts of both types are safe in pregnancy; little is known about larger amounts while breastfeeding. [1] |
| Skin | Powder or oil on skin may cause irritation or contact dermatitis (both types are discussed together). [1] | Same |
Labels can hide the difference
NCCIH says cinnamon products may not clearly show which species or part of the plant was used, and the chemistry differs between them. [1] In a 2010 study of 34 cinnamon samples from the Italian market, about half were cassia, 10% were probably blends, and the rest were Ceylon. [5] In a US study, coumarin was found in every store-bought cinnamon, cinnamon-flavored food and cinnamon supplement tested. [3]On regulation, the sources we read say that coumarin added to US food is banned, but coumarin from other natural ingredients is not regulated. [3] European health agencies were reported to have warned against high amounts of cassia. [5] The specific limits those agencies set are not described in the sources we read, so we do not state them.
Does either one work for a health problem?
| Use | What the source found | Strength of evidence |
|---|---|---|
| Blood sugar or weight | NCCIH: unclear whether cinnamon helps; the studies are hard to interpret because it is often unclear which species or part was tested. [1] A review of 8 trials of cassia said the evidence is inconclusive. [6] | Insufficient evidence |
| Hay fever (nasal spray with Ceylon extract) | Preliminary; more reliable evidence is needed. [1] | Promising but limited (preliminary) |
| Mosquito repellent (cassia) | Unclear. [1] | Insufficient evidence |
| Head-to-head Ceylon vs cassia in people | Proper evidence not found in the sources we read (searched NCCIH, PubMed) | None |
No universal winner
Ceylon has less coumarin; that is a documented difference. Neither has strong proof for a health use. More: cinnamon profile, cinnamon as a food, cinnamon oil and how to read a label.Frequently asked questions
Which cinnamon has less coumarin?
Ceylon cinnamon (Cinnamomum verum) may contain a trace amount; cassia can contain high levels. [1]
Is cassia cinnamon dangerous?
NCCIH says it is likely safe in the amounts used in food, but long-term or high use could be an issue for sensitive people, such as those with liver disease. [1]
How do I know which type I have?
Labels may not say. NCCIH notes products may not clearly indicate the species. [1] A pharmacist or the manufacturer can tell you what is on the label.
Does cinnamon lower blood sugar?
NCCIH says it is unclear and that research does not clearly support cinnamon for any health condition. [1]
Is cinnamon safe in pregnancy?
Food amounts of both types appear safe in studies; larger amounts of Ceylon are considered unsafe in pregnancy. [1] Ask your clinician.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety extras
- Never swallow dry cinnamon powder as a dare. NCCIH calls the "cinnamon challenge" unsafe and says serious harm is possible. [1]
- NCCIH notes theoretical reasons that some cinnamon components may interact with an anticancer medicine or nicotine. Ask your pharmacist about medicines. See medicine interactions. [1]
References
- National Center for Complementary and Integrative Health (NCCIH, NIH, United States). Cinnamon: Usefulness and Safety. Available at www.nccih.nih.gov. Read 2026-10-23.
- GBIF Backbone Taxonomy, species-match service (gbif.org); accepted names checked 2026-10-23 for Ginkgo biloba L., Panax ginseng C.A.Mey., Bacopa monnieri (L.) Pennell, Hypericum perforatum L., Cinnamomum verum J.Presl, Cinnamomum aromaticum Nees, Silybum marianum (L.) Gaertn. and Camellia sinensis (L.) Kuntze.
- Journal of Agricultural and Food Chemistry 2014. Cassia cinnamon as a source of coumarin in cinnamon-flavored food and food supplements in the United States. PubMed record 23627682. Read 2026-10-23.
- NIH LiverTox, Cinnamon entry, as indexed in PubMed. PubMed record 42551031. Read 2026-10-23.
- Food Additives & Contaminants Part A 2010. Coumarin and cinnamaldehyde in cinnamon marketed in Italy: a natural chemical hazard? PubMed record 19680836. Read 2026-10-23.
- Nutrition Journal 2016. The glycaemic outcomes of cinnamon, a review of the experimental evidence and clinical trials. PubMed record 26475130. Read 2026-10-23.