Is Cinnamon Ok to Take Daily? Understanding the Risks and Rewards

November 6, 2025 •

4 min read

Recent studies have shown cinnamon's potential benefits for blood sugar and heart health, but its safety for daily use depends on the type and quantity consumed. Is cinnamon ok to take daily, or are there hidden health risks to consider?

Quick Summary

The safety of daily cinnamon consumption depends largely on the type, with Cassia posing risks due to higher coumarin levels. Ceylon is generally considered safer for regular use. Moderation and awareness of potential side effects are key.

Key Points

Choose Ceylon over Cassia: For daily consumption, Ceylon cinnamon is the generally safer option because it contains negligible amounts of coumarin, a compound that can be a concern for liver health in higher doses.
Practice Moderation with Cassia: The common Cassia cinnamon should be consumed in moderation, as it contains higher levels of coumarin.
Be Cautious with Supplements: Cinnamon supplements contain concentrated amounts. Always consult a healthcare provider before use, especially if you have liver disease, diabetes, or take blood-thinning medications.
Identify Your Cinnamon: If a product isn't explicitly labeled "Ceylon," it is almost certainly Cassia. Look for lighter color, multiple thin layers, and a sweeter flavor for true Ceylon.
Recognize Side Effects: Excessive intake can lead to potential side effects, including liver concerns, mouth sores, allergic reactions, and digestive issues.
Consider the Health Benefits: When used safely, daily cinnamon may offer antioxidant, anti-inflammatory, and blood sugar-regulating benefits.

Cinnamon is a beloved spice, but its daily consumption requires careful consideration due to the existence of two primary types: Cassia and Ceylon. While both offer antioxidant and anti-inflammatory properties, their coumarin content—a naturally occurring substance that can be toxic to the liver in large doses—is vastly different. Cassia cinnamon, the most common and inexpensive variety, contains significantly higher levels of coumarin than Ceylon cinnamon, also known as "true" cinnamon. For this reason, understanding which type you are consuming is critical for long-term health.

The Difference Between Cassia and Ceylon Cinnamon

The most important distinction for daily users lies in the coumarin content. The European Food Safety Authority has established a tolerable daily intake (TDI) for coumarin. Due to its high coumarin levels, consuming large amounts of Cassia cinnamon daily can potentially exceed this tolerable intake for many individuals, making long-term daily consumption of Cassia a concern. In contrast, Ceylon cinnamon has only trace amounts of coumarin, making it a preferable option for those who want to use cinnamon every day.

Cassia Cinnamon: The common choice with caution

Most cinnamon found in North American grocery stores is Cassia.
It has a stronger, more intense, and spicier flavor.
Regular consumption in high amounts is not recommended due to potential risks associated with higher coumarin levels.

Ceylon Cinnamon: The health-conscious choice

Often labeled as "true cinnamon," it is native to Sri Lanka.
Its sticks are lighter in color, softer, and have a more delicate, sweeter flavor.
Extremely low coumarin levels mean it is generally considered safe for daily intake.

Potential Health Benefits of Daily Cinnamon

When consumed responsibly, preferably as Ceylon cinnamon, regular intake may offer several health advantages:

Supports Blood Sugar Management: Cinnamon can mimic the effects of insulin and increase insulin sensitivity, which is beneficial for managing blood sugar levels. Studies on people with prediabetes and Type 2 diabetes have shown positive effects, though more research is needed.
Offers Antioxidant and Anti-inflammatory Properties: Rich in antioxidants, cinnamon helps protect the body from damage caused by free radicals and possesses natural anti-inflammatory compounds. This may help reduce overall inflammation in the body.
May Improve Heart Health: Some research suggests cinnamon can help reduce risk factors for heart disease, such as triglycerides and total cholesterol, and may even help lower blood pressure. However, the studies often involve concentrated amounts, and more evidence is needed.
Fights Infections: Cinnamon has shown antimicrobial, antibacterial, and antifungal properties in laboratory settings. This can help fight off infections and support a healthier immune system.

Risks and Side Effects of Excessive Daily Cinnamon

Overconsumption of cinnamon, particularly the Cassia variety, can lead to negative health effects:

Liver Damage: This is a significant risk associated with Cassia cinnamon due to its high coumarin content. Long-term, excessive intake can potentially lead to liver toxicity, especially for individuals with pre-existing liver conditions.
Mouth Sores and Allergic Reactions: A compound called cinnamaldehyde, found in both types, can cause allergic reactions in some people, leading to mouth sores (cinnamon stomatitis), itching, or a rash.
Digestive Issues: Large amounts can irritate the gastrointestinal tract, potentially causing stomachache, bloating, and other digestive discomfort.
Dangerous Drug Interactions: High amounts of cinnamon can interfere with certain medications, including blood thinners and drugs for liver or diabetes conditions. It's crucial to consult a healthcare provider if you take such medications daily.
Risk of Aspiration: The "cinnamon challenge," where one attempts to swallow a spoonful of dry cinnamon, is extremely dangerous. Inhaling the fine powder can cause lung inflammation, breathing problems, or aspiration pneumonia.

Comparison Table: Ceylon vs. Cassia Cinnamon


Feature	Ceylon Cinnamon	Cassia Cinnamon
Coumarin Content	Very low (trace amounts)	Higher (can be a concern with large intake)
Best for Daily Use?	Generally considered safer for regular consumption	Best used in moderation
Flavor Profile	Mild, sweet, delicate with citrus notes	Strong, spicy, and slightly bitter
Appearance	Light tan, delicate, multiple thin layers	Dark reddish-brown, hard, single layer
Price	Generally more expensive	Less expensive and widely available
Source	Primarily from Sri Lanka	Primarily from China, Indonesia, and Vietnam

Conclusion

So, is cinnamon okay to take daily? The answer is yes, but with a critical distinction. For daily consumption, especially in larger quantities or as a supplement, choosing Ceylon cinnamon is recommended due to its low coumarin content, which significantly reduces the risk of potential liver issues. While Cassia cinnamon can be used occasionally in moderate amounts, regular, high-dose intake can pose health risks. Always consult a healthcare provider before starting any new supplement, and be mindful of the type of cinnamon you purchase for your everyday use. For further information on the potential risks of consuming too much cinnamon, visit Healthline's detailed article.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making any health-related decisions.

Frequently Asked Questions

Ceylon cinnamon, also known as "true cinnamon," is generally considered the safer option for daily consumption. It contains only trace amounts of coumarin, unlike Cassia cinnamon, which has higher coumarin levels that can be a concern in large, regular doses.

A reasonable approach to daily cinnamon intake involves considering the type of cinnamon. Due to its lower coumarin content, Ceylon cinnamon is generally preferred for regular use. For Cassia cinnamon, moderation is key.

Yes, excessive consumption of Cassia cinnamon, which is higher in coumarin, can potentially impact liver health. This is especially true for individuals with pre-existing liver conditions. Ceylon cinnamon, with its low coumarin content, poses a much lower risk.

Ceylon cinnamon is typically lighter in color and consists of multiple thin, fragile layers. Cassia is darker, thicker, and harder, with a single, tightly rolled layer. If a product simply says "cinnamon" without specifying "Ceylon," it's likely Cassia.

Cinnamon supplements, often containing concentrated extracts, should be approached with caution. They can contain higher levels of coumarin, especially if made from Cassia. Always consult a healthcare professional before taking supplements, particularly for therapeutic amounts.

Yes, large amounts of cinnamon, especially Cassia, can interact with certain medications. This includes blood thinners, diabetes medications (potentially impacting blood sugar levels), and other drugs that affect the liver.

Some individuals may experience allergic reactions to cinnamon, often triggered by the cinnamaldehyde compound. Symptoms can include mouth sores, skin irritation, or more severe allergic responses.

Coumarin is a naturally occurring flavoring substance found in higher concentrations in Cassia cinnamon. While harmless in small doses, excessive intake can be a concern for liver health in some people.