Understanding How Much Cinnamon is Safe Per Day

October 25, 2025 •

4 min read

According to the European Food Safety Authority, consuming too much of the common Cassia cinnamon can lead to liver damage due to its high coumarin content. This makes understanding how much cinnamon is safe per day a crucial health consideration, depending on the type you consume.

Quick Summary

The safe daily limit for cinnamon depends heavily on the type, specifically the coumarin content. Regular Cassia cinnamon intake should be limited, while Ceylon cinnamon poses a much lower risk, particularly for liver health, making it safer for frequent use.

Key Points

Cassia vs. Ceylon: The key to safe consumption lies in the type of cinnamon; Cassia contains high levels of coumarin, while Ceylon contains negligible amounts.
Coumarin Risks: Excessive intake of coumarin from Cassia cinnamon can lead to liver damage, particularly with long-term, high consumption.
Daily Limits: For Cassia, limit your daily intake to about 0.5 to 1 teaspoon (1-2.5 grams). Ceylon cinnamon has no strict daily limit due to its low coumarin content.
Check Labels: If a product doesn't explicitly state "Ceylon cinnamon," assume it's the higher-coumarin Cassia variety and consume it in moderation.
Supplement Caution: Cinnamon supplements can contain high concentrations of coumarin if made from Cassia, so opt for supplements derived from Ceylon cinnamon and consult a doctor.
Drug Interactions: High doses of cinnamon can interact with certain medications, including blood thinners and diabetes drugs. Consult a healthcare provider if you take these medications.

Cinnamon's Two Main Varieties: The Crucial Difference

Not all cinnamon is created equal, and the type you consume is the most important factor in determining how much cinnamon is safe per day. The two main varieties are Cassia and Ceylon, and they differ significantly in their coumarin content. Coumarin is a natural chemical compound that can cause liver damage when consumed in high doses over prolonged periods.

Cassia cinnamon, the type most commonly found in grocery stores and baked goods in the United States and Europe, contains significantly higher levels of coumarin. Ceylon cinnamon, also known as "true cinnamon," has only trace amounts of this compound, making it the safer choice for regular or medicinal use.

Cassia vs. Ceylon: A Comparison

To highlight the key differences, here is a breakdown of Cassia and Ceylon cinnamon:


Feature	Cassia Cinnamon	Ceylon Cinnamon (True Cinnamon)
Origin	Mainly grown in China, Indonesia, and Vietnam	Predominantly from Sri Lanka
Appearance	Thick, dark red-brown bark, typically a single layer	Thin, fragile, multi-layered bark with a lighter, pale brown color
Flavor	Stronger, spicier, and more pungent taste	Mild, sweeter, and more delicate flavor
Coumarin Content	High; can exceed safe daily limits in small amounts	Negligible; contains only trace amounts
Price	Less expensive and widely available	More expensive and found in specialty stores

The Coumarin Concern and Your Health

European health authorities, including the European Food Safety Authority (EFSA), have established a tolerable daily intake (TDI) for coumarin at 0.1 mg per kilogram of body weight. For an average adult weighing 68 kg (approx. 150 lbs), this limit is about 6.8 mg of coumarin per day. Since Cassia cinnamon can contain up to 1% coumarin by weight, exceeding this limit is easy with regular, high consumption.

What are the health risks of high coumarin intake?

Excessive, long-term intake of coumarin from Cassia cinnamon has been linked to potential liver damage in sensitive individuals. Signs of liver stress can include fatigue, nausea, jaundice, and abdominal discomfort. The good news is that this effect is often reversible once coumarin intake is reduced. However, individuals with pre-existing liver conditions, older adults, and those on certain medications should be especially cautious.

Safe Daily Intake Recommendations

Given the coumarin differences, safe daily intake depends entirely on the type of cinnamon you use. For most healthy adults, culinary use is generally fine, but if you consume cinnamon daily for its health benefits or in larger quantities, your choice of variety is critical.

For Cassia Cinnamon:

Safe Daily Dose: Limit intake to no more than 0.5 to 1 teaspoon (about 1–2.5 grams) per day for an average adult.
Considerations: This recommendation is a general guideline; coumarin levels can vary widely between products. For those with liver conditions, it is safest to avoid Cassia cinnamon altogether or consult a healthcare professional. Children should consume even less due to their smaller body weight.

For Ceylon Cinnamon:

Safe Daily Dose: There is no established upper limit for Ceylon cinnamon due to its negligible coumarin content, making it safe for daily consumption, even in higher therapeutic doses (e.g., 2–6 grams in some studies).
Considerations: While much safer, moderation is always wise. The main concerns with high intake of any cinnamon would be allergic reactions or digestive issues.

Potential Drug Interactions and Other Risks

Beyond coumarin, there are other considerations for heavy cinnamon use:

Blood Thinners: High doses of cinnamon can have blood-thinning properties and may interfere with anticoagulant medications like warfarin.
Diabetes Medications: Since cinnamon can affect blood sugar levels, using it alongside diabetes medication requires caution. High intake can potentially cause blood sugar to drop too low.
Supplements: Cinnamon supplements often contain concentrated, high doses that can easily exceed safe coumarin levels if they are derived from Cassia. Always consult a healthcare provider before taking supplements.

Tips for Enjoying Cinnamon Safely

Check the Label: If the package doesn't specify “Ceylon” or “Cinnamomum verum,” assume it's the more common Cassia variety.
Buy from Reputable Sources: Purchase Ceylon cinnamon from trusted specialty spice shops or online vendors that clearly label the variety.
Physical Clues: Ceylon cinnamon sticks are delicate and layered like a cigar, while Cassia sticks are hard and consist of a single thick layer. Ground Ceylon is also typically lighter in color.
Moderate Intake: For regular baking or cooking, a moderate sprinkle of Cassia is fine, but for daily medicinal use, switch to Ceylon to minimize risk.

Conclusion: Informed Choices for Healthy Flavor

The primary risk associated with daily cinnamon consumption stems from the high coumarin levels found in the common Cassia variety. To ensure you stay within safe daily limits, especially for long-term use or larger doses, choosing Ceylon cinnamon is the best practice. Regular Cassia use should be limited to about one teaspoon per day for most adults. By understanding the difference and making an informed choice, you can safely enjoy the flavour and health benefits of this popular spice. For a comprehensive overview of coumarin levels and risk assessments from a German food safety institute, you can find reliable information here.

Potential Symptoms of Liver Stress

Excessive coumarin can signal liver strain in sensitive individuals. Be aware of these symptoms:

Persistent fatigue and weakness.
Nausea or abdominal discomfort.
Yellowing of the skin or eyes (jaundice).
Dark-colored urine.
Light-colored, pale stools.

Frequently Asked Questions

Yes, it is generally safe to have cinnamon every day, but the amount depends on the variety. Regular daily consumption should preferably be of Ceylon cinnamon due to its very low coumarin content. If using Cassia cinnamon, limit your intake to no more than one teaspoon daily.

Coumarin is a natural flavoring compound found in many plants, especially high in Cassia cinnamon. In large, prolonged doses, coumarin can be toxic to the liver, causing damage in some sensitive individuals.

Visually, Ceylon cinnamon sticks are light tan, thin, and layered like a cigar, and they crumble easily. Cassia sticks are dark reddish-brown, hard, and single-layered. The safest way is to check the product label for the name 'Ceylon' or 'Cinnamomum verum'.

Yes, high doses of cinnamon can interact with certain medications. It can have blood-thinning effects, which is a concern for people on anticoagulants like warfarin. It can also affect blood sugar levels, potentially interacting with diabetes medications.

A single instance of high Cassia consumption is unlikely to cause severe issues, but it might lead to mild stomach upset or allergic reactions in sensitive people. The risk of liver damage is associated with high intake over a long period.

Yes, Ceylon cinnamon is more expensive because it is more labor-intensive to harvest. The inner bark must be carefully peeled, resulting in thin, delicate quills, unlike the thicker, simpler-to-harvest Cassia bark.

Cinnamon supplements should be approached with caution. They are often highly concentrated, and unless the label specifies Ceylon, they likely contain high-coumarin Cassia. Always consult a healthcare professional before taking cinnamon supplements, especially if you have liver issues.