Cinnamon supplement: Ceylon or cassia, and does it work?
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- Ceylon cinnamon capsules. Best for: Adults who want cinnamon with the lowest coumarin concern. See options on Amazon
- Cinnamon bark capsules. Best for: People who want a simple, widely sold cinnamon capsule. See options on Amazon
- Berberine with Ceylon cinnamon. Best for: Buyers who want a combination glucose formula. See options on Amazon
Ceylon vs cassia cinnamon
The National Center for Complementary and Integrative Health (NCCIH) explains that cinnamon comes from the dried bark of several Cinnamomum species:
| Type | Latin name | Key point |
|---|---|---|
| Ceylon ("true") cinnamon | Cinnamomum verum | Grows mainly in Sri Lanka; trace coumarin |
| Cassia cinnamon | Cinnamomum aromaticum | Most common in North America; can contain coumarin |
Many labels do not make this clear. NOW Foods' Cinnamon Bark, for example, lists Cinnamomum verum and/or Cinnamomum aromaticum and/or Cinnamomum burmannii, meaning the exact species may vary.
What the research shows
- Blood sugar and diabetes. NCCIH says there have been many studies, especially for diabetes, but it is unclear whether cinnamon helps. Higher quality research is needed.
- Weight loss. Also unclear.
- Hay fever. Preliminary research suggests a Ceylon cinnamon nasal spray might help allergy symptoms, which is different from swallowing a capsule.
- Mosquito repellent. Unclear for cassia cinnamon applied to the skin.
A big problem is that studies often do not say which species or plant part was tested, and NCCIH notes the types and parts of cinnamon differ in chemical makeup, which can change their effects.
Bottom line: research does not clearly support cinnamon for any health condition.
Traditional uses and how it is promoted today
NCCIH notes that cinnamon bark, leaves, flowers, fruits and roots have a long history in traditional medicine and cooking in China, India and Persia (Iran), where it was thought to help inflammation, nerve pain, heart disease and cough. Today, cinnamon products are promoted as supplements for diabetes and weight loss, Ceylon cinnamon for hay fever, and cassia cinnamon on the skin as a mosquito repellent. Popularity is not proof, so weigh these claims against the research summary above.
Safety: coumarin and the liver
- Food amounts. Cinnamon is likely safe in the amounts used as a spice.
- Larger amounts. In larger amounts or with long use, cinnamon is sometimes linked to digestive problems or allergic reactions.
- Coumarin. Interactions between coumarin in cassia cinnamon and the liver have been reported. Most cassia does not contain enough to cause problems, but some cassia products contain high levels. Prolonged use could be an issue for sensitive people, such as those with liver disease. Ceylon may contain a trace amount.
- Medicines. NCCIH notes theoretical reasons some cinnamon components might interact with an anticancer medicine or nicotine. Talk with your provider if you take any medicine, especially for diabetes.
- The cinnamon challenge. Never swallow dry cinnamon powder as a dare; serious harm is possible.
Reading a cinnamon supplement label
- Species named. Look for Cinnamomum verum (also called C. zeylanicum) if you want Ceylon. A label that lists several species, or just says cinnamon, may include cassia.
- Plant part. Bark is most common. NCCIH notes products may not say which part was used.
- Dose. NOW Foods' Cinnamon Bark gives 1,200 mg per 2-capsule serving, taken daily with food.
- Combinations. Many products pair cinnamon with berberine or chromium. Check each ingredient amount.
- Softgels and gummies. Read the full label for the cinnamon type and amount.
Who should be careful
Talk with your doctor before taking cinnamon supplements if you:
- Have liver disease, especially if the product may contain cassia
- Take diabetes medicines and are hoping cinnamon will lower blood sugar
- Take other medicines
- Are pregnant or nursing; NOW Foods advises consulting a physician
Cinnamon is not a replacement for diabetes treatment. Keep taking prescribed medicines and monitoring blood sugar as directed.
What to look for when you buy
Ceylon cinnamon capsules
Best for: Adults who want cinnamon with the lowest coumarin concern
Products that name Cinnamomum verum use Ceylon cinnamon, which NCCIH says may contain only trace coumarin.
Watch out: Benefits for blood sugar and weight are unclear. Check that only Ceylon is listed, not a mix of species.
See options on AmazonCinnamon bark capsules
Best for: People who want a simple, widely sold cinnamon capsule
NOW Foods lists 1,200 mg of cinnamon bark per 2 capsules, taken with food.
Watch out: The label allows Ceylon and/or cassia species, so coumarin content may vary. Avoid long-term use if you have liver disease.
See options on AmazonBerberine with Ceylon cinnamon
Best for: Buyers who want a combination glucose formula
Combination products pair Ceylon cinnamon with berberine in one capsule.
Watch out: Berberine has its own cautions, including pregnancy and diabetes drug interactions. See our berberine guide.
See options on AmazonQuestions people ask
- What is a cinnamon supplement good for?
- It is promoted for blood sugar and weight, but NCCIH says research does not clearly support cinnamon for any health condition.
- Do cinnamon supplements lower blood sugar?
- It is unclear. Many studies exist, but higher quality research is needed, and studies often do not name the cinnamon species used.
- Is Ceylon cinnamon better than cassia?
- For safety, Ceylon has only trace coumarin, while some cassia products contain high levels linked to liver concerns. Effectiveness differences are not clear.
- When should I take cinnamon supplements?
- Follow the label. NOW Foods directs taking 2 capsules daily with food.
- Can cinnamon supplements hurt your liver?
- Coumarin in cassia cinnamon has been linked to liver interactions. Most cassia has too little to matter, but some products are high, and people with liver disease should be careful.
- Is it safe to eat cinnamon every day in food?
- NCCIH says cinnamon is likely safe in the amounts commonly used in food as a spice or flavoring. The concerns apply mostly to larger supplement amounts and long-term cassia use.
Sources
- Cinnamon: Usefulness and Safety (nccih.nih.gov), National Center for Complementary and Integrative Health
- Cinnamon Bark 600 mg Veg Capsules (www.nowfoods.com/products/supplements/cinnamon-bark-600-mg-veg-capsules), NOW Foods