How Much Cinnamon Is Allowed for Safe Daily Consumption?

December 29, 2025 •

2 min read

According to the European Food Safety Authority, the tolerable daily intake of coumarin, a natural compound in cinnamon, is 0.1 mg per kilogram of body weight. Understanding how much cinnamon is allowed is critical for health-conscious consumers, especially given the two main varieties—Cassia and Ceylon—have vastly different coumarin levels. This guide explains the daily limits, potential side effects, and how to choose the right type for your needs.

Quick Summary

This article details the safe daily amount of cinnamon based on type, focusing on the coumarin content in Cassia versus Ceylon. It outlines potential health risks associated with excessive intake, including liver damage and medication interactions, and provides practical advice for moderation.

Key Points

Type Matters: Cassia cinnamon contains high levels of coumarin, a compound toxic to the liver in large doses, while Ceylon contains only trace amounts.
Cassia Limit: For Cassia, the recommended safe daily limit is typically 1 teaspoon (about 2–4 grams) for healthy adults, and less for children.
Ceylon Is Safer: For regular, higher intake, Ceylon cinnamon is the safer option due to its significantly lower coumarin levels.
Watch for Side Effects: Excessive consumption, especially of Cassia, can lead to liver damage, mouth sores, dangerously low blood sugar, and breathing problems if inhaled.
Check Your Spices: If a spice is labeled simply "cinnamon," it is likely the more common, high-coumarin Cassia type.
Consult a Professional: Individuals with liver disease, on certain medications, or who are pregnant should consult a doctor before increasing cinnamon intake or taking supplements.

Understanding the Cinnamon Spectrum: Cassia vs. Ceylon

Not all cinnamon is created equal. The two primary types sold globally are Cassia and Ceylon, and the key difference between them lies in their coumarin content. Coumarin is a natural flavoring that can be toxic to the liver in large doses, making the choice of cinnamon type vital for frequent users. Cassia is the cheaper, more common type found in grocery stores, while Ceylon, or "true" cinnamon, is milder and safer for regular, high-volume consumption due to its negligible coumarin levels.

The Health Risks of Too Much Cassia Cinnamon

Excessive and prolonged intake of high-coumarin Cassia cinnamon carries several risks, particularly impacting the liver. This can include liver damage or hepatitis in sensitive individuals, especially when combined with other medications. Cinnamaldehyde, which gives cinnamon its flavor, can cause mouth sores in some people. High doses may also lead to dangerously low blood sugar, especially for those on diabetes medication. Inhaling dry cinnamon powder can irritate lungs. Additionally, large amounts may interact with medications for conditions like diabetes, liver disease, and heart issues.

Comparing Cassia and Ceylon Cinnamon


Feature	Cassia Cinnamon	Ceylon Cinnamon
Origin	China, Indonesia (most common)	Sri Lanka (True Cinnamon)
Appearance	Thick, hard, dark reddish-brown sticks with few layers	Multiple thin, soft, papery layers, light tan in color
Flavor Profile	Strong, spicy, and pungent	Mild, sweet, with floral and citrus notes
Coumarin Content	High (can cause liver damage in excess)	Low (contains only trace amounts)
Typical Use	Baking, savory dishes (less daily use)	Desserts, tea, supplements (safer for daily use)
Cost	More affordable and widely available	Higher price due to labor-intensive harvesting

What Is the Recommended Safe Intake?

Safe daily intake is mainly based on the coumarin content, with Cassia having the highest levels. The European Food Safety Authority sets a tolerable daily intake (TDI) of coumarin at 0.1 mg per kg of body weight. Given Cassia's coumarin variability, experts suggest limiting it to no more than 1 teaspoon (2–4 grams) daily for average adults, and less for children or those with liver conditions. Ceylon cinnamon has negligible coumarin, allowing for higher, safer intake, though moderation is still advised.

A Final Word on Cinnamon Safety

While beneficial, cinnamon should be consumed thoughtfully. Knowing your cinnamon type, adhering to safe amounts, and considering your health and medications are crucial. Consult a healthcare provider if using cinnamon as a supplement due to varying concentrations. Learn more about cinnamon's uses and safety from the National Center for Complementary and Integrative Health (NCCIH).

Conclusion

Understanding how much cinnamon is allowed depends on the type (Cassia vs. Ceylon) and your consumption amount. While small amounts of Cassia are generally safe, Ceylon is better for frequent or large use due to lower coumarin, reducing liver toxicity risk. Practice moderation and consider Ceylon for peace of mind. Always consult a doctor before starting cinnamon supplements, especially with existing conditions or medications.

Frequently Asked Questions

The main difference is their coumarin content; Cassia contains high levels of coumarin, which can be harmful to the liver in large doses, whereas Ceylon contains only trace amounts, making it safer for regular consumption.

For most healthy adults, limiting Cassia cinnamon intake to about half a teaspoon daily is a safe approach. This helps avoid exceeding the recommended tolerable daily intake for coumarin.

Yes, excessive, prolonged consumption of high-coumarin Cassia cinnamon can cause liver damage, especially in sensitive individuals or those with pre-existing liver conditions.

Ceylon sticks are multiple thin, soft, light-tan layers that roll like a cigar and crumble easily. Cassia sticks are thicker, hard, dark reddish-brown, and consist of a single thick layer. Ground cinnamon labels should specify 'Ceylon' if it's true cinnamon.

It is not safe for everyone. Before taking supplements, especially if you have a medical condition like liver disease, diabetes, or are pregnant, you should consult a healthcare provider. They can help determine a safe dose and the right type of cinnamon.

Eating too much can cause side effects like liver damage (from coumarin), mouth sores (from cinnamaldehyde), dangerously low blood sugar, and breathing problems if accidentally inhaled.

Yes, in small amounts. However, children are more susceptible to the effects of coumarin. Stick to very small, moderate amounts of Cassia cinnamon in food, or use low-coumarin Ceylon cinnamon, and avoid supplements unless advised by a pediatrician.