How much Ceylon cinnamon should you take daily?

January 12, 2026 •

3 min read

Unlike the common Cassia variety, true Ceylon cinnamon contains only trace amounts of coumarin, a compound that can be harmful to the liver in high doses. This critical difference makes choosing an appropriate daily intake important for individuals interested in cinnamon's potential health benefits.

Quick Summary

This guide discusses generally considered safe daily intake amounts for Ceylon cinnamon, distinguishing it from Cassia and detailing its potential health benefits and general usage guidelines.

Key Points

Generally Safe Intake: Incorporating moderate culinary amounts of Ceylon cinnamon daily is generally considered safe for long-term use due to its low coumarin levels.
Ceylon vs. Cassia: Ceylon is a preferable option for regular intake, as common Cassia cinnamon contains significantly higher levels of coumarin, a compound that can potentially be toxic to the liver in large amounts.
Blood Sugar Support: Some studies suggest that certain amounts of cinnamon may potentially help with blood sugar management, but this should be discussed with medical supervision.
Check the Label: Always look for "Ceylon" or Cinnamomum verum on the product label to help ensure you are purchasing true cinnamon and not high-coumarin Cassia.
Consult Your Doctor: Those taking medications for diabetes, high blood pressure, or blood thinners should consult a healthcare provider before incorporating cinnamon beyond typical food use.

Understanding Ceylon vs. Cassia Cinnamon

Before considering daily intake, it is crucial to understand the fundamental difference between Ceylon and Cassia cinnamon. Most cinnamon found in American supermarkets is Cassia, which is cheaper and has a stronger flavor. Ceylon, primarily from Sri Lanka, has a milder flavor and a lighter tan color. The main health concern with Cassia is its high coumarin content, which can potentially cause liver damage in large amounts over time. The tolerable daily intake of coumarin is 0.1 mg per kg of body weight, a limit Cassia can exceed with regular consumption, making Ceylon a preferred option for frequent use.

Generally Considered Daily Intake for Ceylon Cinnamon

For general health and culinary use, a moderate daily intake of Ceylon cinnamon is widely considered safe for most adults. If exploring potential therapeutic benefits, such as blood sugar management, study amounts vary. It is imperative to consult a healthcare professional before using higher amounts, especially with existing conditions or medications. For supplements, ensure the product specifies "Ceylon" or Cinnamomum verum and follow label instructions, consulting a healthcare provider as needed.

Potential Health Benefits of Ceylon Cinnamon

Ceylon cinnamon may offer several health advantages:

Blood Sugar Regulation: May help improve insulin sensitivity and support healthy blood sugar levels.
Heart Health Support: May help support factors related to heart health by potentially helping to maintain healthy levels of cholesterol and triglycerides.
Anti-inflammatory Properties: Contains compounds with potential anti-inflammatory effects.
Antioxidant Effects: May help combat oxidative stress and protect cells.

Ceylon vs. Cassia: A Critical Comparison

This table summarizes the key differences between the two main types of cinnamon.


Feature	Ceylon Cinnamon (Cinnamomum verum)	Cassia Cinnamon (Cinnamomum cassia)
Origin	Mainly Sri Lanka	Primarily China, Indonesia, Vietnam
Appearance	Multiple, thin layers; lighter tan	Thick, hard, single-layer roll; darker, reddish-brown
Flavor	Mild, sweeter, and more delicate	Stronger, spicier, and pungent
Coumarin Content	Very low	Significantly higher, potentially harmful in large doses
Daily Use	Generally considered safe for daily culinary use	Should be used in strict moderation, especially daily

Practical Tips for Incorporating Ceylon Cinnamon

Incorporating Ceylon cinnamon can be easy and flavorful:

Morning Boost: Add to oatmeal, smoothies, or coffee.
Cinnamon Tea: Steep a stick in hot water.
Baking Substitute: Use in cakes, cookies, and other desserts.
Savory Dishes: Add a pinch to curries or stews.

Potential Risks and Who Should Be Cautious

While generally safe in culinary amounts, caution is advised with larger amounts or certain health conditions. Cinnamon may interact with medications for diabetes, blood pressure, or blood thinners. Pregnant or breastfeeding women should generally stick to food amounts unless advised otherwise by a doctor. Discuss supplement use with a doctor before surgery. Allergic reactions are rare but possible.

Conclusion

Using moderate culinary amounts of Ceylon cinnamon daily is generally safe and potentially beneficial due to its low coumarin content. Choosing Ceylon over Cassia helps mitigate risks. While it may potentially support blood sugar and heart health, consult a healthcare professional before using amounts beyond typical food use, especially if you have pre-existing conditions or are on medication. You can make informed choices by following these guidelines and consulting with a healthcare provider. For further details on the health benefits of cinnamon, you can visit Healthline's article on the subject.

Frequently Asked Questions

The main difference lies in their coumarin content. Ceylon cinnamon, also known as 'true' cinnamon, contains only trace amounts of coumarin, whereas the more common and cheaper Cassia cinnamon contains significantly higher levels, which can potentially be harmful to the liver with regular, high intake.

Yes, due to its low coumarin content, Ceylon cinnamon is generally considered safe for daily and long-term consumption in moderate culinary amounts.

While it can vary slightly, one teaspoon of ground cinnamon is often approximately 2 to 3 grams.

Some studies have shown that certain amounts of cinnamon may potentially help support healthy blood sugar levels and insulin sensitivity, but this should always be discussed with a doctor and never replace prescribed medication.

When taken in standard culinary amounts, Ceylon cinnamon is generally very safe. When considering higher amounts, potential side effects can include stomach upset or allergic reactions. It may also interact with certain medications. Consult a healthcare provider if you have concerns.

Yes, Ceylon cinnamon is typically more expensive than Cassia cinnamon because it is more labor-intensive to produce and is less widely available in standard grocery stores.

If you have sticks, Ceylon cinnamon is often described as fragile and having multiple thin, paper-like layers. Cassia sticks are typically thick, hard, and single-layered. In powdered form, Ceylon is a lighter tan color with a milder taste, while Cassia is darker and spicier.

Pregnant and breastfeeding women should generally stick to regular, food-related amounts of cinnamon and consult a healthcare provider regarding supplements, as there is limited data on their safety in these situations.

While not a direct weight-loss solution, Ceylon cinnamon may potentially support weight management efforts by helping to regulate blood sugar levels, which could influence cravings and metabolic health when combined with a balanced diet and exercise.