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Ceylon Cinnamon

Cinnamomum verum

Most cinnamon sold in South Africa is cassia, which is high in coumarin. We only use Ceylon ("true") cinnamon, which contains only traces, making it the safer choice for daily capsules.

What it is

Cinnamon is the inner bark of trees in the Cinnamomum genus. Ceylon cinnamon (C. verum) comes mainly from Sri Lanka and has thin, papery layers and a mild, sweet taste. Cassia (C. cassia and relatives) comes from China, Indonesia and Vietnam; it is thicker, harder and stronger.

Cassia contains a lot of coumarin — on average about 3 g per kilogram, sometimes much more. Germany’s food-safety institute sets the tolerable daily intake at 0.1 mg per kg of body weight, so about 2 g of cassia a day is enough for a 60 kg adult to reach the limit. Ceylon contains only trace amounts.

What the research says

Blood sugar in type 2 diabetes

Limited

Many studies exist, but they rarely say which species was used, and results disagree. It is unclear whether cinnamon supplements help.

Amounts used in studies

Blood-sugar trials have used about 0.5–6 g a day. Two of our capsules provide 1 g of Ceylon cinnamon.

Who should avoid it

  • Pregnancy, in supplement amounts.
  • Liver disease, if the product is cassia.
  • Never inhale or swallow dry cinnamon powder by the spoonful ("cinnamon challenge") — it can damage the lungs.

Medicines to watch

  • Diabetes medicines: may add to blood-sugar lowering; monitor your levels.
  • Medicines that affect the liver, if using cassia.

What to look for when buying

  • Ask for species confirmation: the label should say Cinnamomum verum or C. zeylanicum.
  • Ceylon costs several times more than cassia, so cheap "cinnamon" capsules are almost always cassia.

Common questions

How do I tell Ceylon from cassia in my kitchen?

Ceylon sticks are thin, brittle and rolled in many layers like a cigar. Cassia sticks are a single thick, hard curl.

Is a sprinkle of cassia on my oats a problem?

No. Occasional culinary use is fine. The concern is large daily amounts over a long time.

Read next

Sources

  1. NCCIH — Cinnamon
  2. BfR — FAQ on coumarin in cinnamon

Last reviewed 19 October 2026 by Spicewell editorial team. How we write our guides

This guide is general information, not medical advice. Speak to a doctor or pharmacist before starting any supplement, especially if you are pregnant, breastfeeding, under 18 or taking medication.