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Ceylon Cinnamon vs. Cassia Cinnamon for Coumarin Safety comparison hero image

Ceylon Cinnamon vs. Cassia Cinnamon for Coumarin Safety

Ceylon cinnamon (Cinnamomum verum) vs Cassia cinnamon (C. cassia, C. burmannii, C. loureiroi)
Evidence Level: robust

For regular/daily use, choose Ceylon cinnamon to minimize coumarin exposure; cassia is fine occasionally but can reach EFSA's TDI quickly at common amounts. [2][3][4]

If coumarin safety is your priority, Ceylon clearly wins: analyses show trace-to-low coumarin versus consistently high levels in cassia varieties, and regulators advise Ceylon for frequent users. Cassia's availability and flavor are advantages, but its variability means small daily amounts can meet or exceed the TDI, especially for lighter adults and children. [1][2][3][4][11]

The Comparison

ACeylon cinnamon (Cinnamomum verum)

Standardization: Species identity: C. verum (a.k.a. C. zeylanicum). Typically very low coumarin.

Dosage: Culinary 0.5–2 g/day; supplements often 500–2,000 mg/day

Benefits

  • •Very low typical coumarin content vs cassia [1][3][8]
  • •Preferred for frequent/daily use per EU risk agencies [2]

Drawbacks

  • •Higher cost; occasional mislabeling/adulteration possible [1]

Safety:Lowest coumarin among common cinnamons, but verify species on label; rare samples show higher levels if adulterated [1][9].

BCassia cinnamon (C. cassia, C. burmannii, C. loureiroi)

Standardization: Species: C. cassia, C. burmannii, C. loureiroi. No routine coumarin-standardization; wide variation.

Dosage: Culinary 0.5–2 g/day; supplements often 500–2,000 mg/day

Benefits

  • •Strong flavor; widely available/low cost

Drawbacks

  • •High and highly variable coumarin (often 2,100–10,000 mg/kg) [1][5]
  • •TDI can be reached at small daily amounts (≈2 g for a 60-kg adult) [2]

Safety:Chronic high intake can exceed EFSA TDI; caution in liver disease or with hepatotoxic drugs [4][7].

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Head-to-Head Analysis

Measured coumarin content (mg/kg) Critical

Winner:Ceylon cinnamon (Cinnamomum verum)• Importance: high

Ceylon typically trace–low; cassia powders/sticks often 2,100–10,000 mg/kg; Ceylon sometimes non-detectable; rare higher values usually reflect adulteration. [1][3][8][9]

Ability to stay below EFSA TDI in real-world use Critical

Winner:Ceylon cinnamon (Cinnamomum verum)• Importance: high

EFSA/BfR TDI 0.1 mg/kg bw/day; BfR estimates a 60-kg adult can reach the TDI with ~2 g/day cassia, while Ceylon at typical coumarin levels stays well below. [2][4]

Bioavailability of coumarin from cinnamon matrix Critical

Winner:Tie• Importance: high

BfR human data show coumarin from cinnamon is absorbed similarly to isolated coumarin—matrix doesn't 'protect'; safety hinges on how much coumarin the species contains. [2][5]

Consistency/standardization and labeling clarity

Winner:Ceylon cinnamon (Cinnamomum verum)• Importance: medium

Cassia coumarin varies widely—even within a single tree; Ceylon is intrinsically low but verify species to avoid adulteration; authentication methods exist. [1][3]

Population risk (children, small adults, heavy users) Critical

Winner:Ceylon cinnamon (Cinnamomum verum)• Importance: high

Intake assessments show children and high consumers can exceed TDI with cassia; using Ceylon reduces this risk substantially. [10][11]

Availability and cost

Winner:Cassia cinnamon (C. cassia, C. burmannii, C. loureiroi)• Importance: low

Cassia dominates U.S. retail and is cheaper; Ceylon is less common and pricier. (Does not offset safety advantage for daily use.) [3]

Common Questions

How much cassia cinnamon could reach the TDI?

About 2 g/day may reach the TDI for a 60-kg adult at average cassia levels; children reach it with less. [2]

Does the food matrix reduce coumarin absorption?

No—human data show similar absorption from cinnamon as from isolated coumarin. [5]

Is coumarin 'banned' in the U.S.?

Added coumarin is prohibited; naturally occurring coumarin in cinnamon isn't limited—species choice matters. [6]

Can Ceylon cinnamon ever be high in coumarin?

Rarely; outliers often reflect adulteration. Verified Ceylon is typically very low. [1][9]

Are cinnamon supplements a special concern?

Yes; cassia-based products can contribute several mg coumarin/day. Prefer verified Ceylon or avoid high doses. [3][7]

Which Should You Choose?

Daily oatmeal/smoothie sprinkle (0.5–2 g most days)

Choose:Ceylon cinnamon (Cinnamomum verum)

Minimizes cumulative coumarin; unlikely to approach TDI at typical amounts with verified Ceylon. [2][4]

Holiday/occasional baking (short bursts)

Choose: Either option

Short-term TDI exceedance for 1–2 weeks is unlikely to pose risk, but Ceylon still preferred if using generous amounts. [2]

Capsule supplements (≥1,000 mg/day)

Choose:Ceylon cinnamon (Cinnamomum verum)

Cassia supplements often contain substantial coumarin; agencies advise limiting coumarin from supplements—pick Ceylon or avoid high-dose use. [3][7]

Users with liver disease or on hepatotoxic meds

Choose:Ceylon cinnamon (Cinnamomum verum)

Lower coumarin exposure is prudent; some authorities advise avoiding coumarin-rich sources. [7]

Budget/availability priority, infrequent use

Choose:Cassia cinnamon (C. cassia, C. burmannii, C. loureiroi)

Cassia is acceptable occasionally and inexpensive; keep amounts modest to stay under TDI. [2][11]

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