How much cinnamon a day to see benefits? A guide to types and safety

October 7, 2025 •

4 min read

Used as both a spice and traditional medicine for centuries, cinnamon is highly valued for its health-promoting properties, with one study finding it contains some of the highest antioxidant levels among popular spices. However, how it is consumed daily depends on its type and individual needs.

Quick Summary

The ideal amount of cinnamon for health benefits hinges on whether you use Cassia or Ceylon. Cassia contains a compound called coumarin, which can be harmful in high doses, while Ceylon is safer for long-term use. Moderation and type selection are key considerations.

Key Points

Choose your cinnamon wisely: For regular use, opt for Ceylon cinnamon, or 'true cinnamon', over the more common Cassia variety, as it contains significantly less coumarin and poses a lower risk of liver damage when consumed regularly.
Limit Cassia intake: Consider limiting regular consumption of Cassia cinnamon due to its high coumarin content.
Consider Ceylon for more frequent use: Due to its low coumarin content, Ceylon cinnamon is a more suitable choice for more frequent consumption.
Consult a professional: Before considering adding cinnamon to your diet in amounts exceeding typical food use, especially if you have existing health conditions or take other medications, talk to your doctor.
Look for potential health improvements: Moderate intake may contribute to better blood sugar support, improved heart health markers, and reduced inflammation due to cinnamon's antioxidant properties.
Incorporate easily: Sprinkle cinnamon into your daily meals by adding it to oatmeal, smoothies, coffee, or using it in cooking to enjoy its flavor and potential benefits.

The two types of cinnamon: Cassia vs. Ceylon

Before determining the appropriate amount, it's crucial to understand the two main types of cinnamon available, as they have different chemical compositions and safety profiles. The type commonly found in most grocery stores is Cassia, while the more expensive but safer option is Ceylon.

Cassia Cinnamon (Cinnamomum cassia)

Source: Originated in Southern China, but now widely grown across Eastern and Southern Asia.
Appearance and Taste: Tends to be a darker, reddish-brown color with thicker, rougher sticks. It has a very strong, spicy flavor.
Safety Concern: Cassia contains high levels of a naturally occurring compound called coumarin. In large amounts, especially over a prolonged period, coumarin can be toxic to the liver. The tolerable daily intake (TDI) for coumarin is set at 0.1 mg per kilogram of body weight by the European Food Safety Authority, a limit that can potentially be exceeded with the consumption of Cassia cinnamon for a person of average weight.

Ceylon Cinnamon (Cinnamomum verum)

Source: Native to Sri Lanka and parts of Southern India.
Appearance and Taste: Tan-brown in color, with many soft, tight layers when rolled into sticks. It has a more delicate, mildly sweet flavor, making it highly prized for cooking and desserts.
Safety Advantage: Ceylon cinnamon contains significantly lower, often only trace, amounts of coumarin compared to Cassia. This makes it the safer choice for consistent consumption, particularly for those with liver concerns or who use it frequently.

Potential benefits of cinnamon

Incorporating cinnamon into your diet, in sensible amounts, is associated with a variety of potential health benefits, largely due to its potent antioxidant and anti-inflammatory properties.

Blood Sugar Regulation: Cinnamon may help improve insulin sensitivity and support healthy blood sugar levels. It can potentially slow the breakdown of carbohydrates in the digestive tract and influence insulin activity.
Heart Health Support: Studies have shown that cinnamon may help support several risk factors for heart disease, including total cholesterol, LDL (bad) cholesterol, and triglycerides. Some research suggests consistent use may influence these markers and potentially blood pressure.
Antioxidant Power: The spice is loaded with antioxidants that protect the body from oxidative damage caused by free radicals, which is linked to chronic diseases.
Anti-inflammatory Effects: The antioxidants in cinnamon also have potent anti-inflammatory properties, which can help combat chronic inflammation in the body.
Antimicrobial Protection: Cinnamaldehyde, a key component, can help fight off various bacterial and fungal infections. This property makes cinnamon useful for supporting the immune system.

A comparison of cinnamon types


Feature	Cassia Cinnamon	Ceylon Cinnamon
Coumarin Content	High	Low (trace amounts)
Safety for Daily Use	Should be consumed in moderation due to liver toxicity risk at high amounts.	Generally considered safer for regular consumption.
Cost	Less expensive and widely available in most stores.	More expensive and typically found in specialty spice shops or online.
Flavor	Stronger, spicier, and more pungent.	Mildly sweet and delicate.
Best for	Occasional use in smaller quantities, such as in baked goods.	More frequent use, especially for those concerned about coumarin intake.

How to incorporate cinnamon into your diet

Integrating cinnamon into your diet is simple and can add flavor to many dishes. Here are a few ideas:

Morning boost: Sprinkle it on your oatmeal, yogurt, or in your coffee or tea.
Smoothies: Add a dash to your morning smoothie for extra flavor and potential benefits.
Baked goods: Use it in baking, but be mindful of the type if using larger quantities. Consider Ceylon for larger-scale use.
Savory dishes: Incorporate it into curries, stews, or spice rubs for a warming flavor.
Cinnamon water: Mix cinnamon powder with a glass of warm water.

Potential risks and side effects

While cinnamon is generally considered safe when consumed in typical food amounts, excessive consumption, particularly of the Cassia variety, can pose certain risks:

Liver damage: High intake of Cassia cinnamon can potentially lead to liver toxicity and damage due to its coumarin content. Individuals with pre-existing liver disease are at higher risk.
Lowered blood sugar: In people with diabetes who are already on medication, large amounts of cinnamon could potentially cause blood sugar levels to drop too low.
Medication interactions: Cassia cinnamon may interact with certain medications, including blood thinners and drugs for diabetes and liver disease. It could potentially intensify their effects or increase the risk of side effects.
Mouth sores and irritation: Prolonged contact with concentrated cinnamon, such as from supplements or chewing gum, can cause mouth sores or allergic reactions in some individuals.

Conclusion: A sensible approach to cinnamon intake

To reap the potential health benefits of cinnamon without risking harm, a balanced approach is best. Choosing Ceylon over Cassia cinnamon is a safer option for regular consumption, particularly in larger amounts, due to its negligible coumarin levels. For most individuals, adding cinnamon to food in moderation is generally considered safe. However, for those aiming for specific therapeutic effects, considering high-dose consumption, or taking other medications, consulting a healthcare provider is essential. Ultimately, cinnamon can be a delicious and potentially beneficial addition to your diet when used thoughtfully.

The National Center for Complementary and Integrative Health advises caution regarding the use of high-dose cinnamon supplements, noting that studies have not clearly supported their use for specific health conditions, and product labels may not specify the type of cinnamon.

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Consult with a healthcare professional before making any decisions about your diet or supplement intake.

Frequently Asked Questions

The primary difference lies in their coumarin content. Cassia cinnamon has high levels of coumarin, a compound that can be toxic to the liver in large amounts. Ceylon cinnamon contains only trace amounts, making it a potentially safer choice for regular consumption.

Because of its low coumarin content, Ceylon cinnamon is generally considered safer for daily use compared to Cassia. Studies have explored its health benefits with various amounts, and it has been used safely for several months.

To stay within safe limits for coumarin, it is recommended to consume Cassia cinnamon in moderation. Avoiding large amounts over prolonged periods is crucial to potentially prevent liver damage.

Yes, some studies suggest that cinnamon may help support healthy blood sugar levels and improve insulin sensitivity. However, this should not replace standard medical treatment for diabetes, and blood sugar should be monitored closely.

The advisability of cinnamon supplements depends on the type and amount. They can contain concentrated amounts of cinnamon and potentially higher levels of coumarin if made from Cassia. It's important to read labels, choose a reputable brand that specifies the type of cinnamon, and consult a healthcare provider before use.

Consuming large amounts of Cassia cinnamon can potentially cause liver damage due to its high coumarin content. It could also interact with certain medications, cause mouth irritation, and potentially lead to an allergic reaction.

Cinnamon can be easily added to your diet. Sprinkle it on oatmeal or yogurt, mix it into smoothies, add it to coffee or tea, or use it as a spice in various recipes. For more regular use, opt for Ceylon cinnamon.