How much cinnamon should I consume every day? A guide to safe intake

October 24, 2025 •

4 min read

Not all cinnamon is created equal, with the most common supermarket variety, Cassia, containing significantly higher levels of a compound called coumarin than Ceylon cinnamon. Understanding this key difference is essential for determining how much cinnamon should I consume every day safely and avoiding potential health risks, particularly liver damage.

Quick Summary

The safe daily intake of cinnamon depends on the type, due to varying coumarin content. This guide explores Cassia vs. Ceylon, recommending caution with Cassia to prevent liver issues, while highlighting Ceylon as a safer choice for regular use within general guidelines.

Key Points

Choose Ceylon for Regular Use: Ceylon, or 'true' cinnamon, contains only trace amounts of coumarin, making it a generally safer choice for regular culinary consumption.
Be Mindful of Cassia Intake: The more common Cassia cinnamon is higher in coumarin, which can be a concern in large amounts. Consider moderate intake if using Cassia regularly.
Check Product Labels: Be aware that most supermarket cinnamon is Cassia. Look for products specifically labeled as 'Ceylon cinnamon' if you plan for consistent use.
Consult a Doctor for Supplements: If considering cinnamon supplements, which are often highly concentrated, consult a healthcare provider, especially if you have liver conditions or take medication.
Be Aware of Potential Drug Interactions: Cinnamon can potentially interact with blood thinners and diabetes medications. Always discuss your intake with your doctor if you are on medication.
Cinnamon is Not a Cure-All: While it has potential health benefits like supporting blood sugar control, it is not a replacement for prescribed medication or a balanced, healthy diet.

Cinnamon is a beloved spice celebrated for its aromatic flavor and a long history of use in traditional medicine. It is rich in potent antioxidants and anti-inflammatory compounds, which contribute to various health benefits, including support for blood sugar regulation and heart health. However, determining appropriate daily consumption is not straightforward, as it depends heavily on the type of cinnamon used. A key concern lies with coumarin, a naturally occurring compound found in cinnamon that can potentially affect the liver in high amounts. The two primary varieties, Cassia and Ceylon, have vastly different coumarin concentrations, necessitating distinct considerations for consumption.

The Crucial Difference Between Cassia and Ceylon

The vast majority of cinnamon available in grocery stores across North America is Cassia cinnamon, while Ceylon, or "true" cinnamon, is less common and often more expensive.

Cassia Cinnamon

Coumarin Content: Cassia is known for its higher coumarin content, which can be a concern when consumed in large quantities over time.
Strong Flavor: It has a more pungent, spicy, and less complex flavor profile.
Appearance: The sticks are thick, rough, and tend to form a single, dark red-brown layer.
Sources: Primarily sourced from China and Indonesia.

Ceylon Cinnamon

Coumarin Content: Ceylon contains only trace amounts of coumarin, making it generally safer for regular consumption within typical food amounts.
Mild, Sweet Flavor: It has a milder, sweeter, and more delicate flavor with citrus and floral notes.
Appearance: Its sticks are delicate, multi-layered, and light brown.
Sources: Originated in Sri Lanka, where it is often referred to as "true cinnamon".

General Intake Considerations

Because of the difference in coumarin content, general intake considerations vary significantly by type. Health authorities like the European Food Safety Authority (EFSA) have established a tolerable daily intake (TDI) for coumarin based on body weight.

Cassia Cinnamon (higher coumarin)

General Guideline: For adults, being mindful of the amount consumed is advised due to the varying coumarin concentration in Cassia products.
Consideration: A conservative approach is generally recommended when regularly consuming Cassia cinnamon.

Ceylon Cinnamon (lower coumarin)

General Guideline: Due to its negligible coumarin content, Ceylon cinnamon can be consumed more liberally within a balanced diet without the same level of concern regarding coumarin. Studies have explored daily consumption over periods of time.
Consideration: While safer, it is always best to consume it in moderation as part of a balanced diet.

A Comparison of Cassia vs. Ceylon Cinnamon


Feature	Cassia Cinnamon (Common)	Ceylon Cinnamon (True)
Coumarin Content	Higher	Trace Amounts
Primary Concern	Potential Liver effects from excessive, prolonged intake	Very Low Concern
Flavor	Strong, pungent, and spicy	Mild, sweet, and delicate
Appearance	Thick, dark red-brown sticks	Thin, multi-layered, light brown quills
Texture	Coarser, less brittle	Fragile, easily crumbled
Cost	Less expensive	More expensive
Best For	Baked goods where a strong flavor is desired, occasional use	Regular use, delicate desserts, and sweet dishes
General Safety for Regular Use	Caution Advised (moderate amounts)	Generally Safer for Consistent Consumption within typical dietary use

Potential Health Benefits of Cinnamon Consumption

Regardless of type, cinnamon contains bioactive compounds like cinnamaldehyde that offer potential health-promoting effects.

Antioxidant Properties: It is loaded with powerful antioxidants that protect the body from oxidative stress caused by free radicals, which is linked to chronic diseases.
May Support Blood Sugar Control: Cinnamon has been shown to potentially improve insulin sensitivity and may help manage blood sugar levels. However, it is not a cure for diabetes and should never replace prescribed medication.
May Promote Heart Health: Some studies indicate that cinnamon may help improve heart health by potentially reducing levels of total cholesterol, LDL ("bad") cholesterol, and triglycerides.
Potential to Reduce Inflammation: The anti-inflammatory properties of cinnamon may help reduce systemic inflammation.
Antimicrobial Effects: It has natural antibacterial and antifungal effects, which may help fight off infections.

Important Precautions and Interactions

While generally safe in typical food amounts, larger or supplemental doses of cinnamon can pose potential risks for certain individuals and may interact with medications.

Liver Conditions: Individuals with pre-existing liver conditions should be particularly cautious with higher coumarin Cassia cinnamon.
Diabetes Medication: Because cinnamon may support lower blood sugar, taking significant amounts alongside diabetes medication could potentially lead to hypoglycemia (dangerously low blood sugar).
Blood Thinners: Higher doses of Cassia cinnamon, with its coumarin content, can have potential blood-thinning effects and may interact negatively with anticoagulant drugs like warfarin.
Pregnancy and Breastfeeding: While culinary amounts are generally considered safe, there is insufficient research on the safety of higher doses during pregnancy and breastfeeding. It is generally advised to stick to food amounts.

Conclusion: Prioritize Type and Moderation

When considering how much cinnamon should I consume every day, the type of cinnamon is a critical factor. For regular, daily consumption within typical dietary use, opting for low-coumarin Ceylon cinnamon is a generally safer choice, allowing for more liberal use without significant coumarin concerns. If using the more common Cassia cinnamon, it is important to be mindful of the amount consumed. Cinnamon offers appealing flavor and a range of potential health benefits, but like any supplement or herbal remedy, it should be used thoughtfully, especially by those with underlying health conditions or on medication. Always consult with a healthcare professional before significantly changing your intake.

Frequently Asked Questions

Coumarin is a natural compound found in cinnamon, particularly in higher concentrations in Cassia varieties. In excessive and prolonged amounts, coumarin can potentially be toxic and affect liver health in some individuals.

Cassia cinnamon sticks are typically thick, rough, and dark red-brown, while Ceylon sticks are thin, brittle, multi-layered, and light brown. Ceylon also has a milder, sweeter flavor compared to Cassia's pungent taste.

Excessive intake of Cassia cinnamon can potentially lead to several side effects, including liver concerns, low blood sugar (especially for diabetics), mouth sores, and interactions with certain medications.

Cinnamon may help improve insulin sensitivity and support blood sugar control, but it is not a cure for diabetes and should never replace medication. People on diabetes medication should monitor their blood sugar closely and consult their doctor before using cinnamon or cinnamon supplements.

Consuming cinnamon in small, culinary amounts is generally considered safe during pregnancy. However, larger doses, especially those found in supplements, are not recommended due to insufficient safety data. It is generally advised to stick to food amounts and consult a doctor.

No, cooking does not reduce coumarin content; it can actually concentrate it as moisture evaporates. For dishes requiring long cooking times, it is often suggested to use Ceylon cinnamon or add Cassia later in the cooking process.

Yes. Higher doses of Cassia cinnamon, which contains coumarin, can have potential blood-thinning effects. This could potentially increase the risk of bleeding when taken with anticoagulant medications like warfarin. Always consult your doctor if you take these drugs.