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Cassia or Ceylon

The cinnamon in your cupboard probably is not cinnamon. Not exactly. There are two kinds. Ceylon, sometimes sold as true cinnamon, and cassia, which is what almost all supermarket ground cinnamon is. They taste similar. They are not the same plant and they are not interchangeable in quantity. Cassia contains coumarin, a compound that can stress the liver at high intakes. Germany's federal risk assessment body puts the tolerable daily intake at around 0.1 mg per kg of body weight, which for a woman of average weight works out at roughly 2 g of cassia a day. That is somewhere near a level teaspoon. For context: cinnamon on your porridge is nowhere near that. A tablespoon a day in a smoothie, every day, for months, gets closer than people expect. Ceylon has almost none of it. It is paler, more fragrant, and the quill crumbles into thin fragile layers rather than curling into one thick tube. If you use a lot of cinnamon, it is worth buying. This is not a scare. It is a dose question, and doses are knowable. Save this if cinnamon is a daily thing for you.