Ceylon cinnamon

botanicalbark spice

What is it

Ceylon cinnamon, also called true cinnamon or Sri Lankan cinnamon, is derived from the dried inner bark of Cinnamomum verum (synonym Cinnamomum zeylanicum ), a small evergreen tree native to Sri Lanka and the western Indian Ghats. It differs importantly from cassia cinnamon (Cinnamomum cassia, C. burmannii, C. loureiroi), which dominates commercial cinnamon in North America and much of Europe; Ceylon cinnamon has a finer flavour, lower content of coumarin (a coumarinogenic hepatotoxin) - typically below 0.04% versus 0.5-12% in cassia varieties - and a softer, easily crumbled bark texture. Active constituents include cinnamaldehyde, eugenol, cinnamic acid, and proanthocyanidins, which underlie its glucose-modulating, antimicrobial, and antioxidant activity.

Evidence for 5 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Lower coumarin exposure versus cassia (substitution benefit)

Good Evidence

Ceylon cinnamon contains markedly lower coumarin than cassia varieties, supported by quantitative analytical data; substituting Ceylon for cassia in regular culinary or supplemental use substantially reduces cumulative coumarin exposure and the associated hepatotoxicity risk in susceptible individuals.

Glycaemic control in type 2 diabetes

Limited Evidence

Meta-analyses of cinnamon (predominantly cassia in older trials, more recent trials use Ceylon) in type 2 diabetes show small reductions in fasting glucose (about 0.5-1 mmol/L) and modest reductions in HbA1c (0.1-0.5 percentage points), though heterogeneity is substantial and not all trials are positive. Effects are modest and should not replace standard antidiabetic therapy.

Lipid profile

Limited Evidence

Meta-analyses suggest small reductions in total and LDL cholesterol and triglycerides with cinnamon supplementation, with effects typically of small clinical magnitude. Confidence is limited by trial quality and heterogeneity.

Postprandial glucose response

Limited Evidence

Adding cinnamon (1-6 g) to a meal modestly reduces postprandial glucose excursions in some short-term studies; effects vary by dose, food matrix, and population. May provide small benefit alongside dietary management.

Antimicrobial and oral health

Mixed Evidence

Cinnamon essential oil and cinnamaldehyde have broad antimicrobial activity in vitro, including against oral cariogenic bacteria. Clinical evidence for oral health applications in mouthwash or chewing-gum formats is preliminary.

Dosage

Common culinary intake is 0.5-2 g (about 1/4 to 1 teaspoon) per day; supplemental doses in clinical trials range from 1-6 g/day of cinnamon powder or 100-500 mg/day of standardised extract. Studies of glycaemic effects often use 1-3 g/day for 8-16 weeks. Choosing Ceylon cinnamon over cassia is preferable for any chronic daily supplemental dose above approximately 1-2 g because of cumulative coumarin exposure considerations. The European Food Safety Authority sets a tolerable daily intake of coumarin at 0.1 mg/kg body weight, easily exceeded with daily cassia at supplemental doses but not with Ceylon.

Safety

Ceylon cinnamon is generally safe at typical culinary and supplemental doses, with mild gastrointestinal upset and rare contact allergy as the principal adverse effects. Unlike cassia cinnamon, Ceylon cinnamon's low coumarin content makes chronic daily use much lower risk for hepatotoxicity. Theoretical interactions with antidiabetic medications could produce additive hypoglycaemic effects; patients on insulin or sulfonylureas should monitor blood glucose if adding regular cinnamon supplementation. Drug interactions involving CYP enzymes have been suggested mechanistically but lack robust clinical evidence. Safety in pregnancy at culinary doses is not a concern; high supplemental doses in pregnancy lack data and should be avoided.

References

Wikidata: Cinnamomum verum (Q370239) — Wikidata link
NIH Dietary Supplement Label Database: Ceylon Cinnamon — DSLD link
EFSA Scientific Opinion on coumarin — EFSA link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.