How Much Cinnamon Should You Use in a Day?

November 5, 2025 •

4 min read

According to the European Food Safety Authority (EFSA), the Tolerable Daily Intake (TDI) for coumarin, a compound found in many cinnamon types, is 0.1 mg per kilogram of body weight. This crucial information helps inform how much cinnamon you should use in a day to understand potential consumption limits, especially for Cassia cinnamon which contains higher levels of this substance.

Quick Summary

The coumarin content in cinnamon varies by type, with Cassia containing much higher levels than Ceylon. Health risks such as liver damage are associated with excessive Cassia intake, while Ceylon is considered to have a lower risk for regular consumption.

Key Points

Know Your Cinnamon Type: Cassia, the common supermarket variety, contains higher levels of coumarin, while Ceylon, or 'true' cinnamon, contains lower levels.
Consider Cassia Intake: Due to its coumarin content, mindful consumption of Cassia cinnamon may be considered, especially for those who use it regularly, to understand potential concerns like liver effects.
Consider Ceylon for Regular Use: If you use cinnamon frequently or in larger amounts, opting for Ceylon cinnamon may be a consideration due to its lower coumarin content.
Individual Factors Matter: Tolerable intake of coumarin may be based on body weight, suggesting that children or smaller individuals may wish to be particularly mindful of Cassia cinnamon intake.
Avoid Inhaling Powder: Inhaling dry cinnamon powder is dangerous and can lead to serious breathing problems, including aspiration pneumonia.
Consult a Professional: Individuals with diabetes, liver disease, or those taking certain medications may wish to consult a doctor before significantly increasing their cinnamon intake or considering supplements.

Understanding the Two Main Types of Cinnamon

Not all cinnamon is created equal, and understanding the difference is key to informing your daily intake. The two primary types are Cassia and Ceylon.

Cassia Cinnamon: The Common Spice Rack Variety

Cassia cinnamon, often labeled simply as "cinnamon" in grocery stores across North America, is more pungent, spicier, and considerably cheaper than its Ceylon counterpart. However, it contains high levels of a compound called coumarin, which can be toxic to the liver in large doses. Because of this, Cassia cinnamon is often recommended to be consumed in moderation, particularly by those who use cinnamon frequently or have pre-existing liver conditions. The coumarin content can vary significantly based on the specific species and origin, with Vietnamese or Saigon cinnamon often having higher levels.

Ceylon Cinnamon: The 'True' Cinnamon

Referred to as "true cinnamon," Ceylon cinnamon is native to Sri Lanka and has a sweeter, more delicate flavor. Crucially, it contains lower amounts of coumarin, making it a potentially safer option for regular consumption. Its layered, cigar-like sticks are visually distinct from the thick, single-roll Cassia sticks, and its lower coumarin content suggests a reduced risk of liver concerns.

Understanding Coumarin Intake and Cinnamon Type

Determining potential safe amounts of cinnamon involves considering the coumarin content and individual factors. Here is a breakdown of general information based on the European Food Safety Authority (EFSA) TDI.

Cassia Cinnamon and Coumarin

For a healthy 150-pound (68 kg) adult, the TDI for coumarin is 6.8 mg per day. Given that one teaspoon of ground Cassia cinnamon can contain varying levels of coumarin, a single teaspoon could potentially exceed this limit depending on the source. Therefore, some experts suggest being mindful of Cassia cinnamon intake to understand the potential risk of liver concerns.

Ceylon Cinnamon and Coumarin

With its significantly lower coumarin levels, Ceylon cinnamon may be consumed more regularly. For the same 150-pound adult, the coumarin levels in Ceylon cinnamon are typically low. For most people, consuming Ceylon cinnamon in amounts typically used in cooking is considered generally safe.

Comparison Table: Cassia vs. Ceylon Cinnamon


Feature	Cassia Cinnamon	Ceylon Cinnamon (True Cinnamon)
Coumarin Content	Higher levels (0.1–7% or more)	Very Low levels (trace amounts)
Flavor	Strong, pungent, and spicier	Milder, sweeter, and more delicate
Appearance	Thick, single-roll bark sticks	Thin, layered, and multi-rolled sticks
Cost	Less expensive and widely available	More expensive and found in specialty shops
Consumption Recommendation	Often suggested for use in moderation	Generally considered suitable for regular use

Health Benefits of Cinnamon Consumption

Beyond its culinary use, cinnamon is celebrated for its health-promoting properties, supported by various studies.

Antioxidant Power: Cinnamon is rich in polyphenols and antioxidants that protect the body from free radicals and reduce inflammation.
Blood Sugar Management: Research suggests cinnamon may help improve insulin sensitivity and support healthy blood sugar levels, which is particularly beneficial for people with type 2 diabetes or pre-diabetes. Some studies show potential effects with varying amounts.
Heart Health: Cinnamon consumption has been linked to potential positive effects on levels of triglycerides, total cholesterol, and LDL (bad) cholesterol in people with metabolic disease.
Antimicrobial Properties: The spice possesses natural antimicrobial and antifungal properties, which have been used traditionally and are supported by laboratory studies.

Potential Risks of Excessive Cinnamon Consumption

While moderate intake is generally safe for most, excessive use, especially of Cassia cinnamon, may carry risks.

Liver Concerns: As mentioned, the high coumarin content in Cassia cinnamon has been linked to potential liver toxicity in sensitive individuals, especially if consumed in large doses over time.
Low Blood Sugar: Although beneficial for supporting healthy blood sugar, consuming very large amounts of cinnamon could potentially cause blood sugar levels to drop too low, especially for those on diabetes medication. This can lead to hypoglycemia, with symptoms like dizziness and fatigue.
Mouth Sores: The cinnamaldehyde in cinnamon can trigger an allergic reaction, leading to mouth sores in some individuals.
Breathing Problems: Inhaling large amounts of dry, ground cinnamon is a known risk. The fine particles can irritate the throat and lungs, and in severe cases, lead to aspiration pneumonia.

Making an Informed Choice for Regular Use

For those who frequently add cinnamon to their diet, such as in oatmeal, coffee, or baked goods, opting for Ceylon cinnamon may be a choice to consider to potentially lower coumarin-related risks. While Cassia can be used occasionally in moderate amounts, choosing Ceylon may offer peace of mind for more frequent consumption.

Conclusion

Navigating how much cinnamon should you use in a day involves understanding the type of cinnamon. For casual, infrequent use, the common Cassia variety found in most stores is often used in small quantities. For regular or frequent users, considering Ceylon cinnamon may be a more prudent choice due to its minimal coumarin content. By understanding the potential differences associated with coumarin and considering your cinnamon type and intake accordingly, you can enjoy the flavor and potential benefits of this ancient spice.

This article is for informational purposes and should not replace professional medical advice. Always consult a healthcare provider for personalized recommendations, especially if you have pre-existing health conditions or are taking medication.

Additional Resources

For more detailed information on coumarin content and cinnamon varieties, consult the European Food Safety Authority.

Frequently Asked Questions

Using Ceylon cinnamon daily is generally considered very safe due to its low coumarin content. Daily use of Cassia cinnamon may be considered, but some sources suggest limiting intake to understand potential effects.

A main consideration of consuming too much cinnamon, especially the Cassia variety, is potential liver effects due to its coumarin content. This may be a particular consideration for sensitive individuals or those with pre-existing liver conditions.

Cassia cinnamon sticks are typically thick and single-layered, while Ceylon cinnamon sticks are thin, brittle, and multi-layered. Ceylon is also often described as sweeter and milder in flavor, whereas Cassia can be stronger and spicier.

Consuming significant amounts of cinnamon could potentially interact with certain medications, including blood thinners, diabetes drugs, and those for liver health. Always speak with a healthcare provider, especially before using cinnamon as a supplement or in larger-than-typical food amounts.

Yes, Ceylon cinnamon is typically more expensive and less widely available than Cassia cinnamon, which is the standard option sold in many grocery stores.

Studies have shown that cinnamon may help improve insulin sensitivity and support healthy blood sugar levels, particularly for people with type 2 diabetes. However, it is not a substitute for prescribed medication and should be discussed with a doctor.

Cinnamon is likely safe in the small amounts typically found in food during pregnancy. However, there is insufficient data on the safety of larger supplemental amounts, and it is generally advisable to stick to food amounts and consult a healthcare provider.