How much cinnamon is it safe to take in a day? A guide to daily consumption

November 3, 2025 •

3 min read

The European Food Safety Authority (EFSA) sets a tolerable daily intake (TDI) for coumarin, a compound found in some types of cinnamon, at 0.1 mg per kg of body weight. Understanding the coumarin content is important when considering how much cinnamon is it safe to take in a day?

Quick Summary

Safe daily cinnamon intake depends on the variety used, primarily due to the coumarin content, which can be toxic to the liver in large amounts. Moderation is key for Cassia cinnamon, while Ceylon is safer for frequent use due to its negligible coumarin.

Key Points

Cassia vs. Ceylon: Cassia cinnamon contains high levels of coumarin, a compound potentially toxic to the liver, while Ceylon contains only trace amounts.
Moderate Cassia Intake: For Cassia cinnamon, it is important to be mindful of coumarin content for potential liver health.
Ceylon for Regular Use: Ceylon, or 'true' cinnamon, is the safest choice for those who consume it frequently due to its negligible coumarin content.
Medication Interactions: High cinnamon intake can interact with blood thinners and diabetes medication; consult a doctor if you are on such drugs.
Check Labels: When buying cinnamon, assume it is Cassia unless explicitly labeled as Ceylon (Cinnamomum verum) and be mindful of coumarin intake accordingly.
Prioritize Whole Foods: Health benefits are best reaped from moderate amounts of cinnamon used as a spice in food, not from high-dose supplements, which carry a higher risk.

Cinnamon is a beloved spice, but its health effects are not as simple as they might seem. While moderate consumption is linked to various benefits, excessive intake, particularly of the most common variety, can pose health risks. The key to safe daily consumption lies in understanding the difference between Cassia and Ceylon cinnamon and being mindful of the compound coumarin.

The crucial difference: Cassia vs. Ceylon cinnamon

Not all cinnamon is created equal. The two primary types, Cassia and Ceylon, originate from different tree species and have distinct chemical compositions and safety profiles. Most cinnamon sold in North American grocery stores is the less expensive Cassia variety, often simply labeled as 'cinnamon'. Ceylon cinnamon, also known as 'true cinnamon,' is typically more expensive and harder to find in conventional supermarkets.

What is Cassia cinnamon?

Cassia cinnamon comes from the Cinnamomum cassia tree, predominantly grown in China and Indonesia. It has a stronger, spicier flavor and a dark, reddish-brown color. Cassia contains high levels of coumarin, a naturally occurring substance that can cause liver damage when consumed in large amounts over time. Cassia cinnamon can contain significant amounts of coumarin.

What is Ceylon cinnamon?

Ceylon cinnamon, from the Cinnamomum verum tree grown primarily in Sri Lanka, is known as 'true cinnamon'. It has a milder, sweeter flavor and a lighter, tan-brown color. Ceylon cinnamon has a very low coumarin content, containing significantly less coumarin than Cassia. This makes Ceylon a much safer option for frequent or daily consumption.

Understanding coumarin: The main safety concern

Coumarin is the primary reason why daily cinnamon intake needs careful consideration. High levels of coumarin can be toxic to the liver. The risk is most significant for sensitive individuals or those with pre-existing liver conditions. The European Food Safety Authority (EFSA) has set a Tolerable Daily Intake (TDI) for coumarin at 0.1 mg per kg of body weight. The amount of coumarin in Cassia cinnamon can easily exceed this limit for many individuals.

Potential health benefits of moderate consumption

While caution is warranted for excessive intake, moderate use of cinnamon is associated with several health benefits, particularly when using the lower-coumarin Ceylon variety. These benefits are attributed to cinnamon's antioxidant and anti-inflammatory properties.

Blood Sugar Management: Cinnamon may improve insulin sensitivity, helping the body manage blood glucose levels.
Heart Health: Some studies suggest that cinnamon can help reduce levels of total cholesterol, LDL, and triglycerides, while increasing HDL.
Anti-inflammatory Effects: The compounds in cinnamon can help combat chronic inflammation.

Who should exercise caution?

Certain individuals should be particularly cautious with cinnamon, especially the Cassia variety. This includes people with existing liver conditions, those taking certain medications like blood thinners or diabetes drugs, and pregnant or breastfeeding women.

Comparison table: Ceylon vs. Cassia cinnamon


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Mainly Sri Lanka	China, Indonesia, Vietnam
Coumarin Content	Very low, trace amounts	High, significant levels
Appearance	Light tan-brown, thin layers, fragile	Dark reddish-brown, thick bark, hard
Flavor Profile	Mild, sweet, and delicate	Stronger, spicier, and more pungent
Health Risk	Safe for regular, daily use	Potential liver damage if consumed excessively
Availability	Less common, found in specialty stores	Most common in supermarkets

Tips for safe cinnamon consumption

For safe consumption, consider choosing Ceylon cinnamon for daily use due to its low coumarin. Be mindful of the potential coumarin content in Cassia. Be cautious with supplements and always read labels. Consult a healthcare provider if you have health conditions or take medications.

Conclusion: Balancing flavor and safety

Determining how much cinnamon is it safe to take in a day? depends heavily on the type and your individual health. While moderate use of Cassia is likely fine, frequent high-volume use warrants switching to Ceylon. Being an informed consumer allows you to safely enjoy this spice while mitigating coumarin risks. Understanding the distinction between Cassia and Ceylon helps you make the best choice for your health. For general information, the National Center for Complementary and Integrative Health (NCCIH) is a reliable resource, but always consult a healthcare provider for personalized advice.

Frequently Asked Questions

Coumarin is a natural flavoring compound found in many plants, especially in Cassia cinnamon. In high, concentrated doses, it can potentially cause liver damage, making its content a major safety factor for regular cinnamon consumers.

It is important to be mindful of coumarin intake when using Cassia cinnamon regularly. Limiting consumption is generally recommended for most healthy adults to help avoid potential liver issues over time.

Look for labels specifying 'Ceylon' or the scientific name Cinnamomum verum. Visually, Ceylon sticks are tan-brown with multiple thin, paper-like layers, whereas Cassia sticks are reddish-brown, thick, and tough.

Yes, Ceylon cinnamon is generally considered safe for regular, daily consumption. It contains only trace amounts of coumarin, which makes it a much safer option, even in higher doses, compared to the Cassia variety.

Yes, high doses of cinnamon, particularly Cassia, can interact with certain medications. This includes blood thinners (like warfarin), diabetes drugs, and some liver-metabolized medications. Always consult your doctor before significantly increasing your intake.

Moderate cinnamon intake is linked to several benefits, including improved insulin sensitivity for better blood sugar control, potential reductions in cholesterol and blood pressure, and anti-inflammatory and antioxidant effects.

Cinnamon supplements often contain concentrated amounts of the spice, and their coumarin content is not always clear, posing a higher risk of liver toxicity if they contain Cassia. It is best to consult a healthcare provider before taking supplements.