Exploring the Health Benefits of Ceylon and Cassia Cinnamon in Teas and Spice Blends
- Pamela
- Feb 18
- 5 min read
Cinnamon is a beloved spice found in kitchens worldwide, but not all cinnamon is the same. There are two main types: Ceylon cinnamon (Cinnamon verum), often called true cinnamon, and cassia cinnamon, which includes varieties like Saigon, Vietnamese, Korintje, and Burmannii. Each type has unique flavors, uses, and health benefits, especially when brewed in teas or blended into spices. For herbalists, tea drinkers, and natural health enthusiasts, understanding these differences can enhance both wellness and flavor experiences.
Understanding the Two Basic Types of Cinnamon
Ceylon cinnamon, known as true cinnamon, comes from the inner bark of the Cinnamomum verum tree native to Sri Lanka. It has a delicate, sweet flavor and a lighter brown color. Cassia cinnamon, on the other hand, comes from several species such as Cinnamomum cassia (Chinese cinnamon), Cinnamomum loureiroi (Saigon or Vietnamese cinnamon), Cinnamomum burmannii (Indonesian cinnamon), and Korintje cinnamon from Indonesia. Cassia tends to have a stronger, spicier, and more pungent flavor with a darker reddish-brown hue.
Both types are widely used in cooking and traditional medicine, but their chemical compositions differ, which affects their health properties and culinary applications.
At Pamelas Apothecary, I focus on organic herbs and spices, and always buy organic cinnamon of both types, from reputable sources to ensure purity and quality for use in all of my blends.
Health Benefits of Ceylon Cinnamon
Ceylon cinnamon is prized for its lower coumarin content compared to cassia. Coumarin is a natural compound that, in high amounts, may cause liver damage. This makes Ceylon cinnamon a safer choice for regular consumption, especially in teas and daily spice blends.
Key Health Benefits
Blood sugar regulation: Research shows that Ceylon cinnamon may help improve insulin sensitivity and reduce blood sugar levels, making it a popular choice for people managing type 2 diabetes or prediabetes.
Anti-inflammatory effects: The antioxidants in Ceylon cinnamon help reduce inflammation, which supports overall health and may ease symptoms of chronic conditions.
Antimicrobial properties: Ceylon cinnamon contains compounds that can inhibit the growth of bacteria and fungi, supporting immune health.
Heart health support: Some studies suggest that Ceylon cinnamon may help lower cholesterol and triglyceride levels, contributing to cardiovascular wellness.
Because of its mild flavor, Ceylon cinnamon blends well in teas, offering a gentle warmth without overpowering other herbs or spices.
The recommended daily dose of Ceylon cinnamon is about 6 g/2.3 tsp per day for medicinal use. This should be monitored by a healthcare professional.
For normal home enjoyment, 2g/3/4 tsp a day is recommended. (Easley and Horne, 2016)
Health Benefits of Cassia Cinnamon
Cassia cinnamon varieties like Saigon, Vietnamese, Korintje, and Burmannii are more robust in flavor and contain higher levels of coumarin. While this means they should be consumed in moderation, cassia cinnamon still offers notable health benefits.
Key Health Benefits
Antioxidant power: Cassia cinnamon is rich in polyphenols, which fight oxidative stress and protect cells from damage.
Blood sugar control: Similar to Ceylon, cassia cinnamon may help lower blood sugar and improve insulin function, though caution is advised for frequent use.
Digestive aid: Cassia’s stronger flavor can stimulate digestion and relieve discomfort like bloating or indigestion.
Antimicrobial and antifungal effects: Cassia cinnamon’s essential oils have been shown to combat bacteria and fungi, supporting immune defense.
Although many of the studies done for blood sugar regulation were conducted using Cassia cinnamon, because of its higher coumarin content the recommended daily dose is 0.1 mg per kg of body weight. For most adults this equates to about .5-1.5 tsp. a day (Blumenthal et al., 2000)
Using Cinnamon in Teas and Spice Blends
Both Ceylon and cassia cinnamon enhance teas and spice blends, but their distinct profiles suit different purposes.
Cinnamon in Teas
Ceylon cinnamon tea offers a smooth, sweet flavor that pairs well with green tea, chamomile, or rooibos. It’s ideal for daily sipping to support blood sugar balance and reduce inflammation.
Cassia cinnamon tea delivers a spicier, warming experience. It works well in chai blends with cardamom, ginger, and cloves, providing digestive benefits and a robust flavor.
To make a simple cinnamon tea, steep a cinnamon stick or ground cinnamon in hot water for 5 to 10 minutes. Combining cinnamon with other herbs like ginger or turmeric can amplify health benefits. (Cinnamon tea is a wonderful aid for digestive upset.)
Cinnamon in Spice Blends
Ceylon cinnamon is perfect for delicate spice blends used in desserts, light curries, or herbal remedies where subtlety is key.
Cassia cinnamon shines in bold blends like garam masala, pumpkin spice, or Vietnamese five-spice, where its strong aroma and flavor stand out.
When creating spice blends, balancing cinnamon with complementary spices enhances both taste and health effects.
Choosing the Right Cinnamon for Your Needs
Selecting between Ceylon and cassia cinnamon depends on your health goals, flavor preferences, and usage frequency.
For daily use in teas or supplements, Ceylon cinnamon is safer due to its low coumarin content.
For occasional use in cooking or spice blends where a strong cinnamon flavor is desired, cassia varieties like Saigon or Korintje offer bold taste and antioxidant benefits.
If you enjoy traditional Asian or Vietnamese recipes, cassia cinnamon such as Vietnamese cinnamon or Burmannii is often authentic and flavorful. Because of its spicy, earthy, and rich flavor, both of these are often used in flavoring oatmeal, coffee cakes, and curries.
For natural health enthusiasts focusing on blood sugar and inflammation, Ceylon cinnamon provides gentle, consistent support.
A final caution: larger doses of either type of cinnamon should be avoided during pregnancy, and lactation. It is also best to avoid if you have gastrointestinal ulcers, or a compromised liver. (Blumenthal et al., 2000) Larger doses of cassia cinnamon may be toxic due to the higher amounts of coumarins. (Food Safety Standards Authority of India (FSSAI), 2013)
Final Thoughts on Cinnamon’s Role in Health and Flavor
Ceylon and cassia cinnamon each bring unique qualities to teas and spice blends. True cinnamon’s mild, sweet nature suits daily wellness routines, while cassia’s robust flavor enhances culinary creations and offers powerful antioxidants. Both types support blood sugar regulation, inflammation reduction, and immune health, but mindful consumption is key, especially with cassia.
Coumarins are found in many herbs and spices, so if you are a heavy cinnamon user, or have liver concerns, you might want to put your focus on Ceylon variety.
I use both types of cinnamon when creating my blends. I am always careful of the amount of cassia I use in each recipe.
For teas and spice blends I've created using both types of cinnamon, see the links below.
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