What Is Ceylon Cinnamon? A UK & EU Ingredient Guide

Ceylon cinnamon is one of the most familiar spices in UK and European kitchens, yet many people don't realise there are two very different kinds of cinnamon on supermarket shelves. In this ingredient guide we explain what Ceylon cinnamon is, how it differs from the more common cassia variety, what scientists are currently exploring, and how it appears alongside chromium in our Blood Sugar Complex.

What is Ceylon cinnamon?

Ceylon cinnamon comes from the inner bark of Cinnamomum verum (also called Cinnamomum zeylanicum), a tree native to Sri Lanka – the island historically known as Ceylon. It is often called "true cinnamon". The bark is peeled, dried and rolled into thin, papery quills that crumble easily, giving a delicate, slightly sweet and citrusy flavour.

Most cinnamon sold cheaply in Europe is actually cassia (Cinnamomum cassia and related species), which forms thick, hard sticks and has a stronger, spicier taste.

Ceylon vs cassia: why the difference matters

The main practical difference is a natural compound called coumarin. Cassia cinnamon can contain relatively high levels, while Ceylon cinnamon contains only trace amounts. The European Food Safety Authority (EFSA) has set a tolerable daily intake for coumarin because very high intakes may affect the liver in sensitive people. For anyone who enjoys cinnamon regularly, choosing Ceylon is a simple way to keep coumarin intake low.

• Ceylon: thin, layered quills; mild, sweet flavour; very low coumarin.
• Cassia: thick, single-layer sticks; strong, spicy flavour; higher coumarin.
• Labels: look for "Ceylon", "Cinnamomum verum" or "Cinnamomum zeylanicum".

Traditional use of cinnamon

Cinnamon has been traded for thousands of years and has a long history in traditional practices across South Asia, the Middle East and Europe. It was used to flavour food and drinks and has featured in traditional herbal systems such as Ayurveda as a warming spice for digestion. Today it is mostly enjoyed as a culinary spice in porridge, baking, curries and hot drinks.

What is research exploring?

Researchers have studied cinnamon for its natural polyphenols and its potential role in how the body handles carbohydrates. Results so far are mixed: some small studies have reported interesting findings, while others have shown no clear effect, and study designs, doses and cinnamon types vary widely. The US National Institutes of Health describes the evidence as inconclusive. In other words, cinnamon is an area of ongoing scientific interest rather than a proven solution, and no health claim is authorised for it in the UK or EU.

That is why we always describe cinnamon as a botanical ingredient with a rich traditional background – not as something that changes blood sugar on its own.

Ceylon cinnamon in Blood Sugar Complex

Our Blood Sugar Complex combines 50 mg of Ceylon cinnamon per capsule with other botanicals and micronutrients. According to the product label, each capsule provides:

• Curcumin 60 mg
• Ceylon Cinnamon 50 mg
• Gymnema 40 mg
• Bitter Melon 40 mg
• Fenugreek Seed Extract 30 mg
• Berberine 10 mg
• Vitamin C 20 mg
• Vitamin D 25 µg
• Chromium Picolinate 100 µg
• Magnesium 330 mg

What the vitamins and minerals contribute

The authorised claims in this formula come from its micronutrients:

• Chromium contributes to the maintenance of normal blood glucose levels and to normal macronutrient metabolism.
• Magnesium contributes to a reduction of tiredness and fatigue and to normal energy-yielding metabolism.
• Vitamin D contributes to the normal function of the immune system.
• Vitamin C contributes to the normal function of the immune system.

The botanicals – Ceylon cinnamon, gymnema, bitter melon, fenugreek, curcumin and berberine – are included for their traditional background and are areas of continuing research. If you'd like to learn more about the mineral side of the formula, read our UK guide to chromium picolinate.

Not a substitute for medication — speak to your doctor if you have a medical condition.

How to enjoy cinnamon as part of a balanced diet

• Sprinkle Ceylon cinnamon over porridge, yoghurt or sliced apple.
• Add a pinch to coffee or a warm milk drink instead of extra sugar.
• Use it in savoury dishes such as tagines, dhals and stews.
• Pair it with fibre-rich foods, protein and vegetables as part of a varied, balanced diet and healthy lifestyle.

If you take a supplement, the suggested use for Blood Sugar Complex is 1 capsule daily with morning food. Do not exceed the recommended dose.

Safety note

If you are pregnant or breastfeeding, taking any medication (especially for blood sugar or blood thinning), or have a medical condition, speak to your doctor or pharmacist before taking a food supplement. Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. Keep out of reach of children.

Frequently asked questions

Is Ceylon cinnamon better than cassia?

Neither is "better" for flavour – it's personal taste. Ceylon is often preferred by people who use cinnamon regularly because it contains far less coumarin than cassia.

Does cinnamon lower blood sugar?

There is no authorised health claim for cinnamon in the UK or EU, and research results are mixed. Chromium, however, contributes to the maintenance of normal blood glucose levels.

How much Ceylon cinnamon is in Blood Sugar Complex?

Each capsule contains 50 mg of Ceylon cinnamon, alongside chromium picolinate 100 µg, magnesium, vitamins C and D, and other botanicals.

Can I take Blood Sugar Complex with diabetes medication?

Please speak to your doctor first. Blood Sugar Complex is not a substitute for medication and should never replace treatment prescribed by a healthcare professional.

Where to buy

Blood Sugar Complex (30 capsules) is available to customers in the UK and Europe from our online store for £21 in the UK (approx. €24 in Europe). Shop Blood Sugar Complex here.

Food supplement. Not intended to diagnose, treat or cure any disease.