Can We Eat Raw Cinnamon Daily Safely?

January 13, 2026 •

4 min read

A 2021 study recommended limiting coumarin intake to 0.1 mg per kg of body weight, a key consideration for those asking, can we eat raw cinnamon daily. This sweet and aromatic spice is a staple in kitchens worldwide, but its safety for daily raw consumption varies dramatically depending on the specific type you are using.

Quick Summary

The daily consumption of raw cinnamon is safe in moderation, but the type used is critical due to varying coumarin levels. Cassia cinnamon, the common variety, contains high coumarin, which can cause liver damage if consumed in large amounts over time. Ceylon, or 'true' cinnamon, has negligible coumarin, making it a safer option for regular, long-term use.

Key Points

Choose Ceylon Cinnamon: Opt for Ceylon, or "true" cinnamon, for daily use as it contains minimal coumarin, reducing the risk of liver damage.
Limit Cassia Cinnamon Intake: If using the common Cassia cinnamon, consume it in small, moderate amounts, typically less than half a teaspoon per day, due to its high coumarin content.
Mindful of Over-consumption: Excessive intake, especially of Cassia, can lead to liver toxicity, low blood sugar, mouth sores, and dangerous breathing problems if inhaled.
Integrate Safely: Add small amounts to oatmeal, yogurt, smoothies, or tea. This allows for controlled daily intake without the risks associated with excessive quantities.
Consult a Professional: Individuals with liver disease, diabetes, or those on certain medications should consult a doctor before consuming cinnamon daily, especially in supplement form.
Recognize Potential Benefits: In moderation, cinnamon offers health benefits such as antioxidant and anti-inflammatory properties and support for blood sugar regulation.
Avoid the 'Cinnamon Challenge': Never attempt to eat large quantities of dry cinnamon powder at once, as it can cause serious and potentially life-threatening lung damage.

Understanding the Two Main Types of Cinnamon

Before deciding if you can eat raw cinnamon daily, it is crucial to know which type you are using. The spice comes from the inner bark of trees from the Cinnamomum family, but two varieties dominate the market: Cassia and Ceylon. Their chemical makeup and safety profiles are significantly different, primarily due to a natural compound called coumarin.

Cassia Cinnamon: The Common and Potentially Risky Choice

Cassia cinnamon is the most common and affordable variety, widely available in grocery stores. It has a strong, pungent flavor but also a high coumarin content. For regular consumers and sensitive individuals, this can pose a risk of liver damage. Regulatory bodies, like the European Food Safety Authority (EFSA), set a tolerable daily intake (TDI) for coumarin at 0.1 mg per kilogram of body weight. Consuming high doses of Cassia regularly has been linked to liver toxicity, which is often reversible but still a concern, especially for those with existing liver issues. Additionally, Cassia's blood-thinning properties can interfere with certain medications.

Ceylon Cinnamon: The Safer, "True" Cinnamon

Known as "true cinnamon" and native to Sri Lanka, Ceylon cinnamon is a safer alternative for daily consumption. It is lighter in color, has a milder, sweeter flavor, and is generally more expensive. Crucially, Ceylon cinnamon contains only trace amounts of coumarin, significantly lowering the risk of liver toxicity. Its delicate flavor is well-suited for various culinary uses, and its low coumarin content makes it safe for regular daily use in typical amounts.

Comparison of Ceylon vs. Cassia Cinnamon


Feature	Ceylon Cinnamon (Cinnamomum verum)	Cassia Cinnamon (Cinnamomum cassia)
Origin	Sri Lanka	China, Indonesia, Vietnam
Appearance	Light brown, thin, multiple flaky layers that form a tight roll	Darker brown, thick, hard, single layer that curls into a quill
Flavor	Delicate, sweeter, citrusy, and complex	Strong, pungent, spicy, less refined
Coumarin Content	Very low, trace amounts	High, poses a risk in large, regular doses
Safety for Daily Use	Considered safe for regular, daily consumption	Not recommended for daily high-dose consumption due to coumarin
Price	More expensive	Inexpensive and widely available

Safely Incorporating Cinnamon into Your Daily Diet

Incorporating cinnamon into your daily diet, especially raw, requires paying attention to the type and amount.

Tips for safe consumption:

Prioritize Ceylon: For daily use, especially in raw form or larger quantities, choose Ceylon cinnamon to minimize coumarin intake. Look for labels specifically mentioning "Ceylon".
Limit Cassia: If using Cassia, consume it in very small amounts, ideally less than half a teaspoon per day for adults, particularly if you have liver conditions or for children.
Mix with Food: Easily add raw cinnamon to oatmeal, smoothies, yogurt, or coffee.
Cinnamon Infusions: Steep ground cinnamon or sticks in hot water to make cinnamon water or tea.

Potential Health Benefits

When consumed safely in moderation, cinnamon offers potential health benefits:

Antioxidant Source: Rich in antioxidants that help protect against oxidative damage.
Anti-inflammatory: Contains compounds that may help reduce inflammation.
Blood Sugar Support: Can improve insulin sensitivity and help manage blood sugar levels.
Heart Health: May contribute to lower cholesterol and triglyceride levels.

Potential Risks of Over-consuming Raw Cinnamon

Overconsumption of cinnamon, especially Cassia, can lead to negative health effects:

Liver Concerns: High coumarin in Cassia is the main risk for liver damage.
Oral Irritation: Cinnamaldehyde can cause mouth sores in sensitive individuals.
Low Blood Sugar Risk: Excessive intake can lower blood sugar too much, especially for those on diabetes medication.
Breathing Hazards: Inhaling dry cinnamon powder is extremely dangerous and can cause choking, irritation, or aspiration pneumonia, potentially leading to permanent lung damage.
Allergic Reactions: Although rare, systemic allergic reactions are possible.

Conclusion: The Key to Safe Daily Consumption is a Smart Choice

Eating raw cinnamon daily is possible, but it depends significantly on the type and quantity. While small amounts are generally harmless, choosing Ceylon cinnamon is recommended for regular intake or for potential health benefits due to its low coumarin content. Overconsuming the more common Cassia variety, however, carries risks, primarily liver damage from high coumarin levels. Always check labels and consider consulting a healthcare provider before regular or high-dose consumption, especially with existing health conditions or medications.

A note on supplements

Cinnamon supplements can have high concentrations of Cassia and coumarin, so approach them with caution. It is advisable to consult a doctor or registered dietitian before starting any supplement to ensure it's safe for your health and won't interact with other medications. The safest way for daily intake remains moderate use of culinary cinnamon, preferably Ceylon.

For more information on the safety of coumarin, consult the Federal Institute for Risk Assessment (BfR) website: https://www.bfr.bund.de/en/service/frequently-asked-questions/topic/faq-on-coumarin-in-cinnamon-and-other-foods/

Frequently Asked Questions

The main difference is the coumarin content. Cassia is the more common and cheaper variety, containing high levels of coumarin. Ceylon, or "true" cinnamon, has very low coumarin, making it safer for frequent consumption.

For Cassia cinnamon, limit your daily intake to less than half a teaspoon. For Ceylon cinnamon, a more liberal, but still moderate, daily intake of 1 to 2 teaspoons is generally considered safe for most adults due to its low coumarin levels.

Yes, excessive, prolonged consumption of Cassia cinnamon can cause liver damage due to its high coumarin content. Ceylon cinnamon has negligible coumarin, so it poses little to no risk to the liver when consumed in moderate amounts.

When consumed in moderation, cinnamon provides antioxidant and anti-inflammatory benefits, can help regulate blood sugar, and may support heart health.

No, inhaling dry cinnamon powder is very dangerous. The fine fibers can irritate the lungs, cause choking, and potentially lead to aspiration pneumonia or permanent lung damage.

Individuals with liver disease, diabetes (especially those on medication), or people taking blood thinners should be cautious and consult a healthcare professional before regular cinnamon consumption, particularly with Cassia cinnamon.

Ceylon cinnamon sticks are lighter in color, softer, and form multiple flaky layers like a tight scroll. Cassia sticks are darker, thicker, and harder. For powders, checking the label for "Ceylon" is the most reliable method.