Are Cinnamon Sticks Safe to Consume? A Look at the Risks and Benefits

January 6, 2026 •

3 min read

According to the European Food Safety Authority (EFSA), the tolerable daily intake of coumarin—a compound found in cinnamon—is 0.1 mg per kilogram of body weight. This guideline is crucial for understanding if and how cinnamon sticks are safe to consume, as the risk largely depends on the type and quantity ingested.

Quick Summary

The safety of consuming cinnamon sticks depends heavily on the type and amount ingested, primarily due to the coumarin content, which can be toxic in large doses. Differences between Cassia and Ceylon cinnamon are key to determining risk, especially for those with liver conditions or who take certain medications. Proper consumption and identification are vital.

Key Points

Type of Cinnamon: Cassia cinnamon contains high levels of coumarin, a compound that can cause liver damage in large amounts, while Ceylon cinnamon has negligible coumarin and is safer for regular consumption.
Physical Ingestion Risks: Swallowing whole cinnamon sticks is not recommended due to their woody texture, which poses a choking hazard and can irritate the digestive tract.
Aspiration Pneumonia: Inhaling fine cinnamon powder, as attempted in the dangerous 'cinnamon challenge,' can cause severe and lasting lung damage.
Medication Interactions: High doses of cinnamon, especially Cassia, can interfere with certain medications, including blood thinners and those for diabetes or liver conditions.
Heavy Metal Contamination: Recent reports have found concerning levels of lead in some commercially available cinnamon products, emphasizing the importance of choosing brands that test for contaminants.
Safe Culinary Use: The safest way to use cinnamon sticks is for infusing flavor into liquids and dishes, and removing them before consumption.

What's the Real Difference Between Cassia and Ceylon?

While often simply labeled "cinnamon," there are two main types with different health implications: Cassia and Ceylon. They originate from distinct Cinnamomum tree species and differ significantly in their coumarin content. Coumarin is a natural chemical that, in high doses, can be detrimental to liver health.

The Dangers of Cassia Cinnamon

Cassia cinnamon (Cinnamomum cassia) is the most common and inexpensive variety in North America. It has a strong, spicy-sweet flavor and is characterized by its thick, hard, single-layered quills. Cassia contains high levels of coumarin, and regular or excessive intake can lead to liver damage. Consuming even a teaspoon of Cassia can exceed the daily safe coumarin limit for some adults.

The Safety of Ceylon Cinnamon

Also known as "true cinnamon," Ceylon cinnamon (Cinnamomum verum) comes from Sri Lanka and offers a milder, sweeter flavor. It contains only trace amounts of coumarin, making it a much safer option for daily consumption. For those wishing to regularly benefit from cinnamon's properties, Ceylon is the preferred type to minimize coumarin-related risks.

The Physical Danger of Swallowing Whole Cinnamon Sticks

Aside from chemical composition, the physical act of eating a whole cinnamon stick presents dangers. Cinnamon sticks are pieces of tree bark with a hard, woody texture that makes them unsafe to chew and swallow.

Choking hazard: Swallowing a whole or large piece can obstruct the throat or airway.
Irritation: The rough texture can cause damage to the mouth, throat, and digestive tract.
Digestive issues: The body struggles to break down the woody fibers, potentially leading to indigestion.

A more severe risk is aspirated cinnamon, which occurs when dry powder or small pieces are inhaled into the lungs. This can trigger serious reactions, inflammation, scarring, and aspiration pneumonia. Therefore, cinnamon sticks are primarily for infusing flavor and should be removed before consumption.

Potential Health Concerns with Excessive Cinnamon Consumption

Even with safe types of cinnamon, excessive intake can pose risks, particularly for certain individuals. High consumption is linked to several concerns:

Liver damage: This is mainly due to high coumarin in Cassia, a concern for those with liver conditions or on certain medications.
Drug interactions: Large amounts of cinnamon can affect liver enzymes, potentially interacting with medications like blood thinners and diabetes drugs.
Allergic reactions: Cinnamaldehyde, which gives cinnamon its distinctive taste, can cause mouth sores or skin irritation in sensitive individuals.
Blood sugar regulation: While beneficial in moderation, excessive cinnamon intake, especially with diabetes medication, can lower blood sugar too much.

Comparison: Cassia vs. Ceylon Cinnamon Safety


Feature	Ceylon Cinnamon	Cassia Cinnamon
Common Name	"True" Cinnamon	"Regular" Cinnamon
Origin	Sri Lanka	China, Indonesia, Vietnam
Coumarin Content	Negligible/Very Low	High
Stick Appearance	Thin, soft, multi-layered quills, light tan	Thick, hard, single layer, dark reddish-brown
Flavor	Milder, sweeter, more delicate	Stronger, spicier, slightly bitter
Cost	More expensive, specialty spice shops	More affordable, common in stores
Safety for Regular Use	Safe for daily use	Not recommended due to coumarin risks

Safe Ways to Use Cinnamon Sticks

Cinnamon sticks are best used to add flavor without direct ingestion. Safe uses include:

Teas and beverages: Steep in hot drinks like tea or mulled wine, removing the stick before drinking.
Cooking: Use in stews or sauces for flavor infusion, removing before serving.
Aromatics: Simmer with other spices to create pleasant home scents.
Garnishes: Use as a stirrer but ensure it's not chewed or swallowed.

Conclusion

Determining if cinnamon sticks are safe to consume involves understanding the type and how they are used. Cassia cinnamon is common but contains high coumarin, posing liver risks with excessive use. Ceylon is the safer option due to its low coumarin. Swallowing the woody sticks is unsafe due to choking and digestive hazards. By choosing Ceylon and using sticks for infusion, you can enjoy this spice safely in moderation. Always consult a healthcare provider if you have health conditions or take medication.

Important Considerations for Cinnamon Consumption

Type matters: Choose Ceylon cinnamon for regular use due to low coumarin.
Moderation is key: Avoid excessive intake, even with Ceylon.
Stick to infusion: Do not eat cinnamon sticks; use them for flavor and remove them.
Consider supplements: Consult a doctor before using cinnamon supplements.
Watch for heavy metals: Buy from trusted brands that test for contaminants.

Final Thought

Use cinnamon sticks for flavor infusion, not consumption. Removing them after use is safest. Opting for Ceylon, especially for frequent use, helps mitigate coumarin risks.

Frequently Asked Questions

No, it is not recommended to chew on a cinnamon stick. Their woody, fibrous nature can be difficult to chew and swallow, posing a choking risk and potential irritation to your mouth and throat.

Coumarin is a natural chemical found in cinnamon, particularly in high levels in Cassia cinnamon. In large doses, it can cause liver toxicity and damage, which is why moderation is essential, especially with the Cassia variety.

Visually, Ceylon sticks are thinner, have multiple layers, and are light tan, crumbling easily. Cassia sticks are thicker, single-layered, hard, and dark reddish-brown. Checking the label for "Ceylon" or Cinnamomum verum is the most reliable method.

Yes, it is safe to make cinnamon tea by steeping a cinnamon stick in hot water. The key is to remove the stick before drinking. This method allows the flavor and beneficial compounds to infuse into the liquid safely.

Yes. While cinnamon can help regulate blood sugar, consuming excessive amounts, especially if you are on diabetes medication, can cause blood sugar levels to drop too low, leading to hypoglycemia.

Inhaling cinnamon powder, famously done during the "cinnamon challenge," is extremely dangerous. The lungs cannot break down the cellulose fibers, which can lead to coughing, choking, inflammation, and potentially serious conditions like aspiration pneumonia.

Yes, you should be aware of this risk. Several reports and FDA recalls have identified heavy metal contamination, including lead, in some cinnamon products. Buying from reputable brands that provide independent test results is recommended.