Is a Spoonful of Cinnamon a Day Good for You? The Critical Distinction Between Safe and Dangerous Intake

November 6, 2025 •

3 min read

While cinnamon has been prized for its medicinal properties for thousands of years, consuming a large dose like a spoonful is surprisingly dangerous. The risks, which range from liver damage to breathing problems, depend heavily on the type of cinnamon you use and the amount ingested.

Quick Summary

A spoonful of cinnamon can be harmful due to a liver-toxic compound called coumarin, particularly in the common Cassia variety. Daily, moderate consumption, especially of Ceylon cinnamon, offers antioxidant and anti-inflammatory benefits without the associated risks.

Key Points

A Spoonful is Dangerous: Consuming a spoonful of dry cinnamon is hazardous due to the risk of aspiration pneumonia from inhaling the powder.
Not All Cinnamon is Equal: Common Cassia cinnamon contains high levels of coumarin, a compound that can be toxic to the liver in large, consistent doses.
Choose Ceylon Cinnamon for Regular Use: Ceylon, or "true cinnamon," is low in coumarin and is the safer choice for daily consumption.
Moderation is Key: Enjoying cinnamon in small, moderate amounts, typically around half a teaspoon a day, allows you to enjoy its health benefits without risk.
Know the Health Benefits: Moderate cinnamon intake can provide antioxidants, fight inflammation, and help regulate blood sugar levels.
Consult a Doctor for High Intake: If you have liver disease, diabetes, or take certain medications, speak to a healthcare provider before increasing cinnamon consumption.

Not All Cinnamon Is Created Equal: The Tale of Two Spices

When selecting cinnamon, you're likely choosing Cassia, the more common and affordable type with a strong flavor and notable coumarin content. Ceylon, or "true cinnamon," is pricier, milder, and contains only trace amounts of coumarin. This difference is key because coumarin can be dangerous in large quantities, especially for the liver.

The Risks of a Spoonful of Cassia Cinnamon

Taking a spoonful of dry cinnamon powder is significantly riskier than using a small amount in food. The popular "cinnamon challenge," involving a tablespoon of dry cinnamon, is very dangerous. Inhaling the fine powder can lead to coughing, gagging, and a burning sensation. It can also cause aspiration pneumonia, where the lungs can't break down the spice's fibers, resulting in permanent scarring.

The Danger of Coumarin

The main long-term risk from excessive cinnamon, particularly Cassia, is coumarin, which is abundant in this variety. Health authorities, like the EFSA, have set a tolerable daily intake (TDI) for coumarin to protect against liver damage. High, regular consumption of Cassia can be toxic to the liver in sensitive individuals. A 60 kg adult's TDI is about 6 mg of coumarin, which can be exceeded with just one teaspoon of some Cassia types.

The Benefits of Moderate, Daily Cinnamon Intake

Used moderately, cinnamon is a healthy dietary addition. Both Cassia and Ceylon have benefits, but Ceylon's lower coumarin content makes it safer for daily use.

Here are some benefits of moderate cinnamon intake:

Antioxidant-Rich: Cinnamon is full of potent antioxidants that protect against damage from free radicals.
Anti-Inflammatory: Its compounds have strong anti-inflammatory effects that can help lower the risk of chronic diseases.
Blood Sugar Control: Cinnamon is known to help reduce blood sugar and improve insulin sensitivity, particularly for those with diabetes or prediabetes.
Supports Heart Health: Moderate use is linked to better cholesterol, lower triglycerides, and reduced blood pressure, contributing to a lower risk of heart disease.
Fights Infections: Cinnamaldehyde, which gives cinnamon its flavor, has antibacterial and antifungal properties that can help fight infections.

Cassia vs. Ceylon: A Comparison

Here's a comparison to help you choose the right cinnamon:


Feature	Cassia Cinnamon	Ceylon Cinnamon (True Cinnamon)
Appearance	Dark reddish-brown, thick, and rough with a single layer curl.	Tan-brown, thin, and brittle with multiple tight layers.
Flavor	Strong, spicy, and often more pungent.	Delicate, mildly sweet, and fragrant.
Coumarin Content	High.	Trace amounts (250 times less than Cassia).
Cost	Much cheaper and widely available in most supermarkets.	More expensive and often found in health food stores or online.
Daily Use Safety	Should be limited to very small amounts for occasional use due to coumarin levels.	Much safer for regular and frequent consumption.

Safe and Delicious Ways to Incorporate Cinnamon

Avoid the risks of a spoonful by enjoying cinnamon safely:

Sprinkle it on: Add a dash to oatmeal, yogurt, or coffee.
Bake with it: Use it in baking, opting for Ceylon if you bake often and use larger amounts.
Make cinnamon tea: Simmer a stick in hot water for a soothing drink.
Add to smoothies: Include half a teaspoon for flavor and nutrients.

The Final Word: Moderate, Mindful Consumption

A spoonful of cinnamon daily is not advisable due to the dangers of inhaling dry powder and the potential for liver damage from coumarin, especially with Cassia cinnamon. However, you don't need to avoid cinnamon entirely. Choose Ceylon for regular use and enjoy all varieties in moderation to benefit from its health properties without the risks. Be aware of the type and amount you consume. If you have liver issues, diabetes, or take certain medications, consult a healthcare professional before increasing your intake.

The National Center for Complementary and Integrative Health is a good resource for learning more about different cinnamon types.

Frequently Asked Questions

Coumarin is a naturally occurring compound found in high concentrations in Cassia cinnamon. In excessive amounts, particularly with prolonged use, it can cause liver toxicity and damage, especially in sensitive individuals.

If you accidentally inhale cinnamon powder, it can irritate your throat and lungs, causing coughing and gagging. The fibrous powder can accumulate in the lungs and potentially lead to aspiration pneumonia, a severe lung inflammation.

Cassia is typically a dark reddish-brown, thick, and rough spice stick, whereas Ceylon is a tan-brown, brittle stick with multiple soft layers. If the package doesn't specify, it's likely the cheaper Cassia variety.

For most healthy adults, consuming less than half a teaspoon of Cassia cinnamon daily is considered safe due to coumarin levels. However, if consuming daily, switching to Ceylon cinnamon is recommended as it has only trace amounts of coumarin.

Yes, cinnamon is known to help lower blood sugar and improve insulin sensitivity. However, if you are taking medication for diabetes, excessive cinnamon intake could cause your blood sugar to drop too low (hypoglycemia).

No, cooking does not reduce coumarin content. In fact, simmering Cassia cinnamon in recipes can actually concentrate the coumarin as moisture evaporates, potentially increasing the dosage per serving.

Daily, moderate use of Ceylon cinnamon can provide antioxidants, reduce inflammation, support heart health by improving cholesterol and blood pressure, and help control blood sugar, all with minimal coumarin-related risks.