The One Mistake To Avoid When Buying Cinnamon 

Whether you sprinkle a bit in coffee or add a tablespoon to your baked goods, cinnamon is beloved by many.

Growing scientific evidence suggests there are many health benefits of cinnamon: It may help with blood sugar control1, exert antimicrobial effects2, curb inflammation3, protect against cardiovascular disease4, boost cognition5, fight tumor growth6, and even regulate the female hormonal cycle7. Although larger, randomized controlled trials remain to be conducted, the plethora of in vitro and small-scale human studies are provocative and promising. 

Most people are totally unaware that there are actually two main kinds of cinnamon.

First, there's the more widely available cinnamon that you can find at your local grocery store, called Cassia. Cassia cinnamon sticks are tough, made up of a single layer of bark, and the flavor is strong, spicy, and pungent—it's that spice we most often encounter during the holidays in fragrant cookies, cakes, and eggnog. If the variety of cinnamon isn't specified on the label, you can safely assume it's Cassia cinnamon.

It turns out that Cassia cinnamon contains measurable amounts of a natural compound called coumarin, which acts as a blood thinner and prevents blood clotting, but at high enough doses, coumarin has been linked to liver toxicity8. 

On the other hand, "true" or Ceylon cinnamon only has trace amounts of coumarin9. While an occasional sprinkling on your French toast or in your coffee won't really matter, it may be worthwhile going out of your way to find some Ceylon cinnamon, especially if you're planning on piling on the spice.

So there you have it—enjoy cinnamon in abundance for its gorgeous flavor and potential health benefits, but choose "true" cinnamon to best protect your liver and overall health.