How much cinnamon stick per day is safe?

December 26, 2025 •

4 min read

According to research, moderate consumption of cinnamon is generally recognized as safe for most people, but the ideal daily amount depends heavily on the type of cinnamon used. This article explores how much cinnamon stick per day is appropriate for safe consumption and explains the critical differences between Cassia and Ceylon varieties that impact your health.

Quick Summary

The safe daily limit for cinnamon sticks depends on the type, primarily due to coumarin content; moderate use of Cassia is fine, but Ceylon is much safer for regular, higher consumption due to negligible coumarin levels.

Key Points

Choose Ceylon Cinnamon: Opt for Ceylon, or "true" cinnamon, for regular use because it contains very little coumarin, reducing the risk of liver toxicity.
Limit Cassia Cinnamon: The more common and cheaper Cassia cinnamon should be consumed in moderation, with some guidelines suggesting less than a half teaspoon of powder per day due to high coumarin content.
Dosage Varies by Type: A safe daily dose of cinnamon is highly dependent on whether you are using Ceylon or Cassia cinnamon, with Ceylon allowing for higher quantities.
Be Mindful of Coumarin: The compound coumarin in Cassia cinnamon can cause liver damage and interact with certain medications in large doses.
Consult a Doctor for Supplements: Before starting any supplement or consuming large daily doses, especially if you have pre-existing conditions or take medication, consult a healthcare provider.
Enjoy Sticks in Moderation: While 1-2 sticks of Ceylon cinnamon per day is considered safe for most adults, consistent, high intake of Cassia sticks requires caution.
Sticks are for Infusion: Cinnamon sticks are best for flavoring liquids like teas and broths, providing a more controlled, gradual release of flavor than powder.

Understanding the Two Types of Cinnamon

Not all cinnamon is created equal, and understanding the two main varieties is crucial for determining how much cinnamon stick per day you can safely consume. The key difference lies in the coumarin content, a natural flavoring agent that can cause liver damage in high doses.

Cassia Cinnamon

Source: The most common and widely available type in supermarkets, often simply labeled as "cinnamon".
Characteristics: Darker, thicker, and has a stronger, spicier flavor than Ceylon.
Coumarin Content: Contains significantly higher levels of coumarin, which poses a risk for liver toxicity with excessive intake.

Ceylon Cinnamon

Source: Often called "true cinnamon," it originates from Sri Lanka.
Characteristics: Lighter in color, with a milder, sweeter flavor and a softer, multi-layered texture.
Coumarin Content: Contains only trace amounts of coumarin, making it the safer option for regular and higher consumption.

Safe Daily Intake Recommendations

Health authorities recommend caution with Cassia cinnamon due to its high coumarin levels. For most adults, a daily intake of 1-2 cinnamon sticks of Ceylon cinnamon is considered safe. However, when using Cassia, the recommendations are much stricter to avoid liver-related issues. The European Food Safety Authority suggests a tolerable daily intake of 0.1 mg of coumarin per kilogram of body weight. For ground Cassia cinnamon, this often translates to about half a teaspoon or less per day for an average adult. Since a single 3-inch cinnamon stick can yield roughly half a teaspoon of powder, consuming 1-2 Cassia sticks daily on a regular basis could pose a risk.

Conversely, because Ceylon cinnamon has negligible coumarin, a higher daily intake is not associated with the same liver concerns. It is still wise to practice moderation and listen to your body, especially if you have pre-existing health conditions.

How to Safely Use Cinnamon Sticks

Cinnamon sticks are excellent for infusing flavor slowly into liquids and foods. Here are several practical ways to incorporate them into your diet:

Cinnamon Tea: Simmering 1 or 2 cinnamon sticks in hot water for 10-15 minutes creates a flavorful tea.
Mulled Beverages: Add a stick to mulled wine, cider, or hot chocolate for a festive and warm spice note.
Cooking: Incorporate whole sticks into stews, curries, or rice dishes and remove them before serving.
Infused Water: Place a cinnamon stick in a bottle of water with orange slices or other fruits for a refreshing and subtly flavored drink.
Ground at Home: For the freshest flavor, you can grind your own cinnamon powder using a spice grinder, mortar and pestle, or microplane. This is an ideal way to get the exact amount you need for recipes.

Cinnamon Stick vs. Ground Cinnamon Dosage

Understanding the conversion and potency difference between sticks and powder is vital for safe use. One standard 3-inch cinnamon stick is roughly equivalent to ½ teaspoon of ground cinnamon.


Feature	Cinnamon Sticks	Ground Cinnamon
Flavor Infusion	Slow and gradual, ideal for simmering in liquids.	Fast and intense, delivering an immediate punch of flavor.
Best For	Hot beverages, stews, broths, and curries where the stick can be removed later.	Baking, sprinkling on oatmeal, adding to sauces, and spice rubs.
Removal	Can be easily removed, preventing overpowering flavor.	Incorporates directly into the food, impossible to remove.
Storage	Retain freshness and potency longer than ground versions.	Loses flavor and aroma more quickly, requires an airtight container.
Dosage Control	Offers less precise dosing, as flavor depends on simmering time.	Allows for precise measurement using teaspoons, but requires more caution with Cassia.

Potential Side Effects and Precautions

While cinnamon offers several health benefits, consuming excessive amounts, particularly of the Cassia variety, can lead to side effects.

Liver Damage: The high coumarin content in Cassia cinnamon can cause liver toxicity over time.
Low Blood Sugar: Cinnamon can lower blood sugar, which is beneficial for some, but taking too much could cause hypoglycemia, especially for individuals with diabetes taking medication.
Medication Interactions: High doses can interfere with blood thinners like warfarin and medications for diabetes or liver conditions.
Mouth Sores: Some people may develop oral lesions due to an allergic reaction to cinnamaldehyde in high concentrations.

Consult a healthcare provider before starting any daily cinnamon regimen, especially if you have an existing health condition or are pregnant.

Conclusion

For those looking to enjoy cinnamon's flavor and potential health benefits, the type and quantity consumed are paramount. The safe daily amount of Cassia cinnamon is limited due to its high coumarin content, often equating to less than half a teaspoon of powder or a single stick for regular intake. In contrast, Ceylon cinnamon, or "true cinnamon," contains very little coumarin, making it the safer option for more consistent daily use. When using cinnamon sticks, remember that their flavor infuses gradually, and they can be removed, offering more control than powdered versions. Always prioritize Ceylon for health purposes and consult a professional for personalized advice, especially concerning supplements or large doses.

www.verywellhealth.com/cinnamon-benefits-11747891

Frequently Asked Questions

The main difference is the coumarin content. Cassia cinnamon has a high amount of coumarin, which can be toxic to the liver in large doses. Ceylon, or "true" cinnamon, has only trace amounts of coumarin, making it safer for regular consumption.

For Ceylon cinnamon, consuming one or two sticks per day is generally considered safe. However, if using Cassia cinnamon, one stick is roughly equivalent to half a teaspoon of powder, and regular daily intake can pose risks due to its coumarin content.

Ceylon sticks are lighter in color, have a mild, sweet flavor, and are composed of multiple thin, flaky layers. Cassia sticks are darker, thicker, have a stronger spicy flavor, and are made of a single, hard, rolled layer.

Yes, you can safely use cinnamon sticks for tea daily, especially if you use Ceylon cinnamon. For Cassia, it's safer to use it less frequently to minimize coumarin intake.

Excessive intake of Cassia cinnamon can lead to liver damage due to coumarin. It may also cause low blood sugar, mouth sores from cinnamaldehyde, and interact with certain medications.

To make cinnamon tea, simply bring water and one or two cinnamon sticks to a boil in a saucepan. Reduce the heat and simmer for 15 minutes, then let it rest before removing the sticks and serving.

Cinnamon sticks are ideal for infusing flavor slowly into liquids like tea or stews, as they can be easily removed. Ground cinnamon offers a more immediate and intense flavor and is best for baking and quick applications.

Individuals with diabetes on medication, people with liver conditions, and those on blood thinners should be cautious with their cinnamon intake. Pregnant and breastfeeding women are also advised to avoid large doses.