Ceylon cinnamon health benefits: what research shows

Ceylon cinnamon health benefits are still being studied, and the evidence is early. Studies of cinnamon supplements in general report mixed blood sugar and blood pressure findings. These findings may not apply to Ceylon cinnamon. Ceylon cinnamon contains much less coumarin than cassia cinnamon. This difference alone does not set a daily dose.

This guide covers the possible benefits, how Ceylon and cassia differ, how much to use, and the risks. You may also like our article on cinnamon tea benefits and side effects.

Key takeaways

These points summarize what is known about Ceylon cinnamon.

• Ceylon cinnamon, or true cinnamon, comes from the inner bark of the Cinnamomum verum tree. Most is grown in Sri Lanka (1).
• Cassia cinnamon contains much more coumarin than Ceylon, and coumarin can affect the liver in high amounts (2, 3).
• A review of true cinnamon found possible effects on blood sugar. Most of the studies it included were lab or animal studies (4).
• An umbrella review found cinnamon supplements were linked with small drops in blood pressure (5).
• Cinnamon has not been proven to treat any health condition (3).
• Culinary use and concentrated supplements are different; ask a doctor before taking supplements.
• People taking diabetes or liver-affecting medicines should get medical advice first.

What is Ceylon cinnamon?

Ceylon cinnamon is a type of cinnamon from Cinnamomum verum, native to Sri Lanka. Its sticks are thin, light brown, and roll into soft, layered quills. It tastes sweet and delicate compared with the stronger cassia variety.

Ground cinnamon in US stores is often cassia, also called Chinese cinnamon. Check labels for “Ceylon” or “Cinnamomum verum” if you want the real cinnamon.

Is cinnamon a spice or herb?

Cinnamon is a spice. Spices come from bark, seeds, roots, or fruit, while herbs come from leaves. Cinnamon comes from the dried inner bark of the cinnamon tree.

What are the main health benefits of Ceylon cinnamon?

The main health benefits of Ceylon cinnamon studied so far relate to blood sugar, blood pressure, and antioxidant activity. Most human trials used cassia or general cinnamon supplements, and results are small and mixed. Treat them as possible benefits that need more research.

Antioxidant compounds

Cinnamon contains polyphenols that act as antioxidants in lab tests (1). Antioxidant activity in a test tube does not prove a health benefit in people.

Blood sugar levels

Some studies suggest cinnamon may modestly lower fasting blood sugar levels. A review of true cinnamon found promising results, mostly from lab and animal studies (4). Most clinical trials have used cassia, not Ceylon (6).

Blood pressure

An umbrella review of meta-analyses linked cinnamon supplements with small reductions in systolic and diastolic blood pressure (5). Study quality varied, and amounts used were often higher than in food.

Inflammation markers

The same umbrella review found cinnamon lowered IL-6, an inflammation marker, but not C-reactive protein (5). These findings do not show that cinnamon treats inflammatory conditions.

Is cinnamon good for people with diabetes?

Cinnamon is not a treatment for diabetes. Some trials in people with type 2 diabetes found lower fasting glucose and lipids with cassia supplements (7). Other studies found no clear effect, so results are mixed (3).

People with type 2 diabetes should not replace medicines with cinnamon. Adding supplements may affect blood sugar, so speak with a health care provider first.

Can cinnamon support heart health and blood pressure?

Pooled trials linked cinnamon supplements in general with small drops in blood pressure (5). These results may not apply to Ceylon cinnamon alone. Cinnamon does not replace blood pressure treatment.

Heart health also depends on overall diet, activity, sleep, and not smoking. Cinnamon can flavor oatmeal, yogurt, or fruit in place of added sugar.

Can Ceylon cinnamon support brain health and memory?

There is no good human evidence that Ceylon cinnamon improves brain health or memory. A lab study found a cinnamon extract affected tau protein clumping in test tubes (8). Results from lab studies often do not hold up in people.

How does Ceylon cinnamon compare with cassia cinnamon?

Ceylon and cassia cinnamon differ mainly in coumarin, flavor, appearance, and price. Cassia contains far more coumarin (2). That difference matters most if you use large amounts every day.

Saigon cinnamon is a cassia-type species from Vietnam with a strong flavor. Like other cassia types, it is higher in coumarin.

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How can you use Ceylon cinnamon in food?

You can use Ceylon cinnamon as a spice in oatmeal, yogurt, coffee, or stews. There is no official daily dose of Ceylon cinnamon. Research doses for supplements vary widely (3).

• Stir ground cinnamon into oatmeal, yogurt, or coffee.
• Simmer Ceylon cinnamon sticks in water for cinnamon tea.
• Add powdered cinnamon to roasted vegetables or stews.
• Sprinkle it on fruit instead of sugar.

Cinnamon capsules and cinnamon oil are much more concentrated. Ask a doctor before using them, especially for long-term use.

What are the possible side effects and risks of Ceylon cinnamon?

Ceylon cinnamon can cause irritation or allergic reactions, and lower coumarin does not remove all risks. Large amounts of any cinnamon can irritate the mouth, and some people are allergic. Cassia’s coumarin is the main concern for the liver (3).

• Mouth sores or irritation from heavy use or cinnamon gum
• Allergic reactions such as rash
• Possible liver effects from high-coumarin cassia
• Low blood sugar risk when combined with diabetes medicines

What should you not mix cinnamon with?

Cinnamon supplements may not mix well with diabetes medicines or medicines that affect the liver. People taking these medicines or blood thinners should talk to a doctor before using cinnamon supplements. Pregnant and breastfeeding people are usually advised to avoid supplement doses.

What are the benefits and risks of cinnamon consumption?

The benefits of cinnamon in food are mainly flavor and small amounts of plant compounds. The risks of cinnamon depend on the type and amount. Ceylon contains less coumarin than cassia. Large or regular supplement doses are still worth discussing with a doctor.

There are two types of cinnamon sold most often: Ceylon and cassia. Other cinnamon species and varieties exist, but these two dominate cinnamon products. The cinnamon bark, powder, and extracts differ in strength.

Research on the effect of cinnamon on glucose has mixed results (6). Some trials found that cinnamon lowered fasting glucose, while others did not. Cinnamon may also affect lipids, though findings vary.

Ceylon cinnamon powder and sticks are common in cooking. A Ceylon cinnamon extract or capsule delivers much more than food does. The oils in cinnamon can irritate the skin and mouth in concentrated form.

Cinnamon’s health benefits for general health, digestive health, or long-term health are not established (3). Taking cinnamon supplements is a choice to discuss with a doctor.

Is Ceylon cinnamon healthier than other types?

Ceylon cinnamon is a lower-coumarin option. That alone does not prove broader health benefits or set one suitable amount for everyone. Read our turmeric and cinnamon guide for a warm drink idea.

Frequently Asked Questions

• Can I take Ceylon cinnamon every day?

There is no established daily dose for health benefits. Use cinnamon as a flavoring in food, and discuss regular supplements with a doctor.

• Does cinnamon help with weight loss?

There is no strong evidence that cinnamon causes weight loss. It can add flavor to meals without adding sugar.

• How can you tell if cinnamon is Ceylon?

Look for “Ceylon” or “Cinnamomum verum” on the label. Ceylon sticks are thin and papery with many layers.

The bottom line

Ceylon cinnamon health benefits remain possible rather than proven. Research on cinnamon supplements in general does not establish Ceylon-specific blood sugar or blood pressure benefits. Ceylon contains far less coumarin than cassia. Enjoy it in food, and talk to a doctor before taking supplements.