How Much Raw Cinnamon Per Day is Safe and Healthy?

December 12, 2025 •

4 min read

Cassia cinnamon, the most common variety in most supermarkets, contains significantly higher levels of a compound called coumarin than its counterpart, Ceylon cinnamon. Understanding this key difference is essential for knowing how much raw cinnamon per day is safe for regular, long-term consumption.

Quick Summary

Safe daily intake of raw cinnamon varies by type. Due to high coumarin levels, Cassia intake should be limited. Ceylon cinnamon contains minimal coumarin and is safer for regular use.

Key Points

Type is Crucial: Safe daily intake of raw cinnamon depends critically on whether you are using Cassia or Ceylon varieties due to differing coumarin levels.
Cassia Limits: For Cassia cinnamon (the common, inexpensive type), limit consumption to approximately half a teaspoon (1g) per day to avoid potential liver toxicity from high coumarin levels.
Ceylon is Safer: Ceylon, or "true" cinnamon, has very low coumarin content, making it a much safer option for regular, daily use at doses up to 1.5 teaspoons (4g).
Know Your Source: Always check product labeling to determine the cinnamon variety, as most supermarket brands are the higher-coumarin Cassia.
Consult a Doctor: Individuals with liver conditions, diabetes, or those on medication (especially blood thinners) should consult a healthcare provider before increasing cinnamon intake.
Moderation is Key: While moderate intake offers benefits like blood sugar and inflammation support, overconsumption, especially of Cassia, can lead to side effects like liver damage and digestive issues.

The Critical Difference: Cassia vs. Ceylon Cinnamon

Before determining a safe daily amount, it's crucial to understand that not all cinnamon is the same. The two primary types, Cassia and Ceylon, have dramatically different coumarin levels, a naturally occurring substance that can be harmful to the liver in large doses.

What is Cassia Cinnamon?

Most of the ground cinnamon sold in North American and European grocery stores is the Cassia variety, typically sourced from China, Indonesia, or Vietnam. It is the less expensive option, has a stronger, spicier flavor, and contains high levels of coumarin. For this reason, consuming large quantities of Cassia cinnamon over a prolonged period can pose a risk of liver damage. A conservative recommendation for Cassia is no more than half a teaspoon per day for a standard-sized adult.

What is Ceylon Cinnamon?

Known as "true cinnamon," Ceylon cinnamon comes from Sri Lanka and has a much milder, sweeter, and more delicate flavor. Crucially, it contains only trace amounts of coumarin, making it a much safer option for daily, regular consumption, especially for those who want to use cinnamon for its therapeutic benefits.

Safe Daily Limits for Raw Cinnamon

While there is no single official recommended daily intake, guidance is based on avoiding excessive coumarin from Cassia cinnamon. European food safety authorities recommend a tolerable daily intake (TDI) of 0.1 mg of coumarin per kilogram of body weight.

Calculating Your Coumarin Risk

To put this into perspective, a 60 kg (132 lb) adult should not consume more than 6 mg of coumarin daily. As the coumarin content in Cassia can vary, limiting consumption to about 1 gram (roughly half a teaspoon) is a safe, conservative estimate. For a child, the safe amount would be even less, around a quarter-teaspoon or less. Since Ceylon cinnamon has very low coumarin, it would be extremely difficult to consume a toxic amount through normal food intake.

Cassia vs. Ceylon Cinnamon Comparison


Feature	Cassia Cinnamon	Ceylon Cinnamon
Common Name	"Regular" cinnamon, Chinese/Indonesian cinnamon	"True" cinnamon, Sri Lankan cinnamon
Coumarin Content	High (up to 1,000x more than Ceylon)	Very Low (trace amounts)
Flavor Profile	Strong, spicy, pungent, slightly bitter	Mild, sweet, delicate, complex
Stick Appearance	Thick, hard, dark reddish-brown, single layered	Thin, brittle, light tan, multi-layered
Daily Limit	Approx. 0.5 tsp (1g) for adults due to coumarin	Safe for regular daily use, up to 1.5 tsp (4g)
Price	Less expensive	More expensive

How to Safely Add Cinnamon to Your Daily Diet

For general health and safety, opting for Ceylon cinnamon is the best approach for regular consumption. Here are several simple, delicious ways to incorporate it into your routine:

Morning Coffee: Add a pinch of cinnamon powder to your coffee grounds before brewing for a metabolism boost and added flavor.
Oatmeal and Smoothies: Sprinkle half a teaspoon of cinnamon over your oatmeal or blend it into your morning smoothie.
Cinnamon Water: Make a refreshing cinnamon water infusion by simmering cinnamon sticks in water for 15-20 minutes and sipping throughout the day.
Savory Dishes: Add a cinnamon stick to simmering soups, stews, or curries to infuse a warm, complex flavor.
Yogurt and Fruit: Mix a teaspoon of cinnamon into plain yogurt or sprinkle it over sliced apples or pears for a healthy snack.
Homemade Granola: Incorporate cinnamon into your own baked granola recipe for a nutritious and tasty breakfast.

Potential Health Benefits of Daily Cinnamon Intake

When consumed in safe, moderate amounts, particularly the low-coumarin Ceylon variety, cinnamon may offer several health advantages:

Supports Blood Sugar Management: Studies suggest cinnamon can help improve insulin sensitivity and lower blood sugar levels in people with type 2 diabetes.
Reduces Inflammation: The spice is rich in antioxidants with anti-inflammatory properties, which can help combat chronic inflammation associated with various age-related diseases.
Boosts Antioxidant Levels: As a powerhouse of polyphenols, cinnamon helps protect your cells from oxidative damage caused by free radicals.
Promotes Heart Health: Regular consumption may contribute to lower total cholesterol, LDL cholesterol, and triglyceride levels, especially over several weeks.

Risks and Side Effects of Overconsumption

While small amounts are typically safe, exceeding recommended daily dosages, especially with Cassia, can lead to side effects:

Liver Damage: The primary concern with high-dose Cassia cinnamon is liver toxicity due to its coumarin content. The liver damage is often reversible upon cessation but can be serious.
Medication Interactions: Large quantities of cinnamon can interfere with medications, including blood thinners and drugs for diabetes or heart disease. It's vital to consult a healthcare provider if you are taking prescription medication.
Mouth Sores: Some individuals may develop mouth sores, or cinnamon stomatitis, from prolonged contact with cinnamon, such as from gum or candies.
Gastrointestinal Distress: Excessive amounts can cause digestive issues, including stomachaches and diarrhea.
Allergic Reactions: Although rare, some people may experience allergic reactions, with symptoms ranging from mild rashes to more severe reactions.

Conclusion

Determining a safe amount of raw cinnamon per day hinges almost entirely on the type you are consuming. For most people using the inexpensive and widely available Cassia variety, limiting intake to about half a teaspoon daily is a safe, conservative guideline to prevent liver health risks from its high coumarin content. For those seeking the health benefits more regularly, swapping to Ceylon cinnamon is a much safer option due to its minimal coumarin. Always be mindful of the type of cinnamon you purchase and use moderation. If you have a pre-existing medical condition, especially related to the liver, or are on medication, consult with your healthcare provider before significantly increasing your intake. Following these guidelines ensures you can enjoy this versatile and healthful spice with peace of mind. For more information, see 6 Side Effects of Too Much Cinnamon.

Frequently Asked Questions

Yes, it is generally safe to consume raw cinnamon every day, provided you use the low-coumarin Ceylon variety. If using the more common Cassia cinnamon, daily intake should be limited to about half a teaspoon to avoid potential health risks associated with coumarin.

The main risk of consuming too much cinnamon, particularly the Cassia variety, is liver damage due to its high coumarin content. While rare, excessive intake over time can lead to liver toxicity, especially for sensitive individuals.

To identify your cinnamon, check the packaging for a label specifying 'Ceylon'. If the label simply says 'cinnamon' or 'cassia,' it is most likely the Cassia variety. Ceylon sticks are also thin and multi-layered, unlike Cassia's hard, single-layered quills.

Some studies suggest that consuming cinnamon regularly can help improve insulin sensitivity and lower fasting blood sugar levels, particularly in people with type 2 diabetes. However, it should not replace prescribed medication and a healthcare provider should be consulted.

Consuming cinnamon in typical food amounts during pregnancy is generally considered safe. However, experts advise avoiding cinnamon supplements, which contain higher, potentially unsafe concentrations. Always consult a doctor before making significant dietary changes while pregnant.

There is no evidence to suggest that you can overdose on cinnamon in the same way as a drug. However, excessive consumption of Cassia can lead to health problems, particularly liver damage from coumarin. Sticking to the recommended daily limits is the safest approach.

Yes, large doses of cinnamon, especially in supplement form, can interact with certain medications, including blood thinners, antibiotics, and drugs for diabetes or heart disease. It's crucial to speak with a healthcare provider to discuss any potential interactions.