How much cinnamon powder can I take daily? The ultimate safety guide

According to the European Food Safety Authority (EFSA), the Tolerable Daily Intake (TDI) for coumarin—a compound present in cassia cinnamon—is 0.1 mg per kg of body weight, which directly influences how much cinnamon powder can I take daily without risking liver toxicity. Understanding this limit is crucial for regular consumers of this popular spice.

Quick Summary

Safe cinnamon powder intake depends on the variety used, primarily due to the coumarin content in Cassia. Recommended daily limits are typically based on body weight to avoid liver damage, making Ceylon cinnamon a safer option for higher, consistent consumption.

Key Points

• Choose Your Cinnamon Wisely: Cassia cinnamon, the common supermarket variety, is high in coumarin and should be limited. Ceylon cinnamon, or 'true cinnamon', has very low coumarin and is safer for regular use.

• Adhere to Dosage Limits: For Cassia, consume no more than about half a teaspoon daily to prevent potential liver damage. Ceylon cinnamon can be consumed in larger amounts without the same coumarin concern.

• Monitor Blood Sugar: Cinnamon has blood sugar-lowering effects, so those with diabetes should monitor their levels carefully, especially if on medication, to avoid hypoglycemia.

• Be Mindful of Drug Interactions: Cinnamon can interact with blood thinners, certain diabetes medications, and liver-affecting drugs. Always consult a doctor if you take medication.

• Never Inhale Dry Powder: The 'cinnamon challenge' is dangerous. Inhaling dry cinnamon powder can damage the lungs and cause aspiration pneumonia.

• Look for Labels: When purchasing, check the label to see if the product specifies "Ceylon" or Cinnamomum verum if you plan on higher, regular consumption.

Cassia vs. Ceylon: The crucial difference

The most important factor determining your safe daily cinnamon intake is the type you are using. The spice commonly found in grocery stores in North America and Europe is Cassia cinnamon, which comes from the Cinnamomum cassia tree. The 'true' cinnamon, or Ceylon, comes from the Cinnamomum verum tree, primarily grown in Sri Lanka.

The key distinction lies in their coumarin content. Coumarin is a natural flavoring compound that can be hepatotoxic, or damaging to the liver, in high doses.

• Cassia cinnamon: This variety contains significantly higher levels of coumarin, ranging from 0.1 to 3.5 mg per gram of cinnamon powder. Its robust, spicier flavor is due to its higher essential oil content, but this also makes it riskier for regular, heavy consumption.
• Ceylon cinnamon: Often called 'true' cinnamon, Ceylon contains only trace amounts of coumarin (often undetectable). This makes it a much safer choice for those who consume cinnamon frequently or in larger amounts, though it has a milder, sweeter flavor profile.

Tolerable daily intake for Cassia

For Cassia cinnamon, the daily intake should be carefully moderated based on the EFSA's TDI of 0.1 mg of coumarin per kg of body weight. A 60 kg person's limit is 6 mg of coumarin daily. Due to the variable coumarin content in Cassia, often just half a teaspoon (about 1 gram) can exceed this limit for some individuals. Experts generally suggest consuming no more than half a teaspoon of Cassia cinnamon daily to minimize liver toxicity concerns.

Side effects of excessive cinnamon consumption

Excessive intake of cinnamon, especially Cassia, can cause adverse effects, with risk increasing with dosage over time.

• Liver damage: High coumarin in Cassia is the main cause of liver toxicity, potentially leading to inflammation and damage with chronic, high consumption.
• Low blood sugar: Cinnamon can lower blood sugar. Overconsumption, particularly with diabetes medication, might cause hypoglycemia.
• Mouth sores: Cinnamaldehyde can cause allergic reactions like mouth sores or swelling in sensitive individuals.
• Breathing problems: Inhaling dry cinnamon powder is dangerous and can lead to lung irritation or aspiration pneumonia. Avoid the "cinnamon challenge".
• Drug interactions: Cinnamon may interact with blood thinners and liver-affecting drugs, potentially increasing risks.

Comparison of Cassia vs. Ceylon Cinnamon

Feature	Cassia Cinnamon	Ceylon Cinnamon	Health Implication
Coumarin Content	High	Very Low (Trace)	High coumarin increases risk of liver damage with frequent consumption. Low coumarin is safer for regular use.
Appearance	Thick, single layer of dark reddish-brown bark, hard texture.	Thin, multi-layered, and brittle tan-brown bark.	Visual clue for identifying the type.
Flavor Profile	Strong, pungent, and spicier due to higher essential oil content.	Delicate, milder, and sweeter flavor.	Cassia is more potent, but Ceylon offers a more nuanced flavor for delicate dishes.
Cost	Cheaper, more widely available in grocery stores.	More expensive and less common.	Cassia is cost-effective for general use, while Ceylon is a premium spice.
Primary Uses	Most common for baking and general cooking due to strong flavor.	Preferred for gourmet cooking and supplements, especially for daily intake.	The use case can influence the health risk.

Conclusion

Safe daily cinnamon intake depends heavily on the type used. Limit Cassia cinnamon to about half a teaspoon daily to avoid coumarin-related liver toxicity. Ceylon cinnamon, with negligible coumarin, is safer for frequent or higher doses. Moderation is important, and individuals with liver conditions, diabetes, or those on medication should consult a healthcare provider before increasing cinnamon intake.

For more detailed information on herbs and dietary supplements, visit the National Center for Complementary and Integrative Health (NCCIH) website [https://www.nccih.nih.gov/health/cinnamon].

Frequently Asked Questions

Is it safe to have cinnamon every day?

Yes, it is generally safe to have cinnamon daily when consumed in moderation, particularly if using Ceylon cinnamon, which has minimal coumarin. With Cassia cinnamon, daily intake should be limited to about half a teaspoon to avoid liver concerns.

What is coumarin and why is it dangerous?

Coumarin is a natural chemical found in high concentrations in Cassia cinnamon. In large doses, it can be hepatotoxic, causing damage to the liver. The European Food Safety Authority (EFSA) sets a tolerable daily intake to protect against this risk.

How can I tell the difference between Cassia and Ceylon cinnamon?

Ceylon cinnamon sticks are thin, brittle, and have multiple layers of light brown bark, while Cassia sticks are thick, hard, and single-layered with a darker reddish-brown color. Ground Ceylon is lighter in color than Cassia.

Can cinnamon cause liver damage?

Excessive consumption of high-coumarin Cassia cinnamon, especially over long periods, can cause liver damage, particularly in sensitive individuals or those with pre-existing liver conditions. Ceylon cinnamon has low coumarin and poses a much lower risk.

Does cinnamon interact with any medications?

Yes, cinnamon can potentially interact with blood-thinning medications (like warfarin) and certain drugs that affect the liver (like statins). It can also enhance the effects of diabetes medication, so consultation with a doctor is advised.

Is cinnamon effective for managing blood sugar?

While some studies suggest cinnamon can help lower blood sugar levels and improve insulin sensitivity, research findings are mixed. The American Diabetes Association currently does not recommend it as a treatment for diabetes, so it is not a substitute for prescribed medication.

Is it better to take cinnamon powder in the morning or at night?

You can take cinnamon at any time of day that fits your routine. Some suggest taking it just before a meal to help with blood sugar control, but timing isn't critical for general health benefits.