How Much Cinnamon Is Healthy to Eat a Day?

December 11, 2025 •

4 min read

According to health authorities, consuming excessive amounts of Cassia cinnamon, the most common type sold in stores, can be harmful due to its high coumarin content. To safely incorporate this spice into your diet, it is essential to learn exactly how much cinnamon is healthy to eat a day and how to choose the right variety.

Quick Summary

The safe daily amount of cinnamon depends on the type, specifically the coumarin level, which is high in Cassia and very low in Ceylon cinnamon. Moderation is key to gaining benefits while avoiding potential liver damage and other side effects.

Key Points

Know Your Cinnamon: Cassia is high in coumarin and should be consumed in moderation, while Ceylon is low in coumarin and safer for regular use.
Cassia Dosage Limit: For most healthy adults, limit daily Cassia intake to about one-half teaspoon to avoid liver damage from coumarin.
Ceylon for Regular Use: For daily or therapeutic use, Ceylon cinnamon is the recommended choice due to its minimal coumarin content.
Consider Health Risks: Excessive intake of Cassia can lead to liver damage, mouth sores, and potential medication interactions, especially for those with pre-existing conditions.
Cinnamon's Benefits: In moderation, cinnamon offers potent antioxidant, anti-inflammatory, and blood-sugar-regulating benefits.
Read the Label: Since most supermarket cinnamon is Cassia, look for packaging specifically labeled "Ceylon" or "True Cinnamon" to ensure low coumarin levels.

Understanding the Two Main Types of Cinnamon

Not all cinnamon is created equal, a crucial point when considering your daily intake. The two primary types available commercially are Cassia and Ceylon, and they differ significantly in their chemical makeup and safety profile.

Cassia Cinnamon

This is the most common and cheapest variety, often simply labeled as "cinnamon" in grocery stores. It comes from the Cinnamomum cassia tree, primarily grown in China and Indonesia. Cassia is known for its strong, pungent, and slightly bitter flavor, and it contains high levels of a compound called coumarin. Coumarin, in large doses, has been shown to potentially cause liver damage in sensitive individuals.

Ceylon Cinnamon

Often called "true cinnamon," Ceylon cinnamon comes from the Cinnamomum verum tree native to Sri Lanka and parts of Southern India. It is more expensive and less common than Cassia. Ceylon cinnamon is characterized by its delicate, sweet flavor with subtle citrus notes. Critically, it contains only trace amounts of coumarin, making it the much safer option for regular, long-term consumption.

Safe Daily Intake Recommendations

Because of the vast difference in coumarin content, the recommended safe daily intake varies dramatically between Cassia and Ceylon cinnamon.

For Cassia cinnamon, experts, referencing European Food Safety Authority (EFSA) guidelines, recommend limiting intake to about 0.1 mg of coumarin per kg of body weight per day. For an average 60 kg (132 lb) adult, this means no more than approximately one-half teaspoon (around 1 gram) of Cassia cinnamon per day to stay within safe coumarin limits. Children, with lower body weight, should consume even less.

For Ceylon cinnamon, due to its minimal coumarin content, there is no set upper limit for intake in amounts typically used for seasoning, though moderation is always wise. For therapeutic or supplement use, doses of up to 4 grams (1.5 teaspoons) daily have been considered safe for up to six months.

The Health Benefits of Cinnamon

Despite the risks associated with excessive Cassia intake, cinnamon offers numerous potential health benefits when consumed in moderation. These benefits are attributed to its wealth of antioxidants and other beneficial compounds.

Blood Sugar Regulation: Cinnamon is known for its anti-diabetic effects, helping to improve insulin sensitivity and lower blood sugar levels.
Antioxidant Properties: The spice is packed with powerful antioxidants that protect the body from oxidative stress and free radical damage.
Anti-inflammatory Effects: Compounds in cinnamon have anti-inflammatory properties that can help reduce swelling throughout the body.
Heart Health: Some studies suggest that cinnamon can help reduce risk factors for heart disease by lowering cholesterol and triglyceride levels and improving blood pressure.
Antimicrobial Properties: Cinnamon has natural antimicrobial, antifungal, and antibacterial properties, which may help fight infections.

Side Effects of Overconsumption

Exceeding the recommended daily intake for Cassia cinnamon or consuming cinnamon improperly can lead to adverse effects:

Liver Damage: The high coumarin content in Cassia can be toxic to the liver, especially in sensitive individuals or those with pre-existing liver disease.
Mouth Sores: The compound cinnamaldehyde, present in cinnamon, can cause an allergic reaction leading to mouth sores, particularly with prolonged contact.
Low Blood Sugar (Hypoglycemia): For individuals with diabetes, excessive cinnamon intake combined with diabetes medication could cause blood sugar levels to drop too low.
Breathing Problems: Inhaling powdered cinnamon can irritate the lungs and lead to choking, coughing, and even serious lung conditions like aspiration pneumonia, a risk highlighted by the dangerous "cinnamon challenge".

Choosing and Using Cinnamon Safely

To maximize the health benefits and minimize risks, consider the following points when purchasing and consuming cinnamon.


Feature	Cassia Cinnamon	Ceylon Cinnamon	Health Implication
Coumarin Content	High	Very Low	Cassia poses a liver risk with regular, high consumption; Ceylon is safer for daily use.
Flavor	Strong, spicy, and sometimes bitter	Mild, sweet, with floral and citrus notes	Cassia is better for bold dishes; Ceylon is ideal for delicate flavor profiles.
Appearance	Hard, thick, dark reddish-brown sticks with a single curl; coarser ground powder.	Soft, fragile, pale tan sticks with multiple thin, rolled layers; finer ground powder.	Visual cues can help distinguish the type, particularly in stick form.
Cost	Less expensive	More expensive	Ceylon's higher cost reflects its labor-intensive production and rarity.
Common Use	Ubiquitous in supermarkets for general cooking and baking.	Preferred for regular health use, delicate desserts, and supplements.	Using Ceylon for regular consumption is the safer health choice.

Conclusion: The Final Sprinkle

When it comes to the question of how much cinnamon is healthy to eat a day, the answer lies in knowing your cinnamon variety. While the common Cassia cinnamon should be used sparingly due to its coumarin content, Ceylon cinnamon can be consumed more regularly and in higher quantities with minimal risk. By understanding the key differences and embracing moderation, you can safely enjoy the numerous health benefits this potent spice has to offer without worrying about adverse effects. For those seeking health benefits through frequent intake or supplementation, choosing Ceylon cinnamon is the safest and most effective strategy. For further information on the safety of herbal products, consult resources like the National Center for Complementary and Integrative Health (NCCIH).

Frequently Asked Questions

Cassia cinnamon is not inherently bad for you when consumed in small, moderate amounts. The concern lies in its high coumarin content. Excessive, regular consumption of Cassia can cause liver damage in sensitive individuals, so a half-teaspoon daily limit is advised.

In stick form, Ceylon cinnamon is made of thin, fragile layers, while Cassia sticks are thick, hard, and single-layered. For ground powder, Ceylon is lighter and finer, while Cassia is coarser and a darker reddish-brown. If the label doesn't specify 'Ceylon,' it is likely Cassia.

Yes, studies have shown that cinnamon can help improve insulin sensitivity and lower blood sugar levels, making it beneficial for individuals with prediabetes or Type 2 diabetes when consumed consistently as part of a healthy diet.

Potential risks from consuming too much Cassia cinnamon include liver damage due to coumarin, mouth sores, low blood sugar (especially if you take diabetes medication), and interactions with certain medications like blood thinners. Inhaling powdered cinnamon can also cause serious lung issues.

Yes, Ceylon cinnamon is generally considered safe for daily consumption in food amounts because it contains only trace levels of coumarin, minimizing the risk of liver damage. For larger, therapeutic doses, usage for up to six months has been shown to be safe.

Yes, cinnamon can interact with certain medications. For example, excessive intake may pose a risk if you take medications for liver disease or blood thinners like warfarin. It can also enhance the effect of diabetes medications, potentially causing blood sugar to drop too low.

Ceylon cinnamon is more expensive because its harvesting is more labor-intensive. The delicate, inner bark of the Cinnamomum verum tree must be carefully peeled and rolled, a process that is more meticulous than the simpler, higher-yield cultivation of Cassia cinnamon.

To maintain potency, store cinnamon in an airtight container in a cool, dark, and dry place. Ground cinnamon lasts about six months, while whole sticks can last for 1–2 years. Store away from heat, light, and moisture to prevent flavor loss and spoilage.