Is Eating Cinnamon Bark Good for You? What the Research Says

November 7, 2025 •

4 min read

Used medicinally since ancient Egypt, cinnamon has a long history of use for health purposes. But is eating cinnamon bark good for you? The answer depends heavily on the type you consume, the quantity, and your overall health profile.

Quick Summary

Cinnamon bark offers health benefits, including antioxidant and blood sugar-regulating properties, but the type is paramount. Cassia cinnamon contains coumarin, which can cause liver damage with excessive intake, whereas Ceylon is a much safer alternative.

Key Points

Choose the right type: The key distinction is between Cassia cinnamon, which is high in coumarin and common in stores, and Ceylon cinnamon, or "true" cinnamon, which is low in coumarin and safer for regular consumption.
Leverage antioxidant power: Cinnamon is rich in antioxidants like polyphenols that protect the body from oxidative damage and have anti-inflammatory effects.
Help regulate blood sugar: Research suggests cinnamon may increase insulin sensitivity and help manage blood glucose levels, particularly for individuals with prediabetes or type 2 diabetes.
Beware of coumarin overdose: Excessive consumption of Cassia cinnamon can lead to liver damage due to its high coumarin content. Monitor intake, especially if using supplements.
Consult a professional for supplements: If you are on medication for diabetes, heart conditions, or have liver problems, talk to your doctor before taking cinnamon supplements due to potential interactions.
Use it creatively in your diet: Incorporate moderate amounts of cinnamon into your daily meals by adding it to oatmeal, yogurt, tea, or savory dishes.

The Two Worlds of Cinnamon: Cassia vs. Ceylon

Not all cinnamon is created equal. The two main types available are Cassia and Ceylon, which differ significantly in their chemical composition, flavor, and health impacts. Cassia, often called "regular" or "Chinese" cinnamon, is the most common and affordable variety found in grocery stores. Ceylon, or "true" cinnamon, is native to Sri Lanka and has a more delicate flavor profile. The most crucial difference lies in the coumarin content, a natural flavoring that can be harmful in large doses. Cassia contains significantly higher levels of coumarin than Ceylon, making Ceylon the safer option for regular or high-volume consumption.

The Potential Health Benefits of Cinnamon Bark

Cinnamon has been studied for its various health-promoting properties, largely attributed to the active compound cinnamaldehyde. Incorporating the right kind of cinnamon into your diet can offer several advantages.

Loaded with Antioxidants

Cinnamon is rich in potent antioxidants, particularly polyphenols. These compounds help protect the body from oxidative damage caused by free radicals, which can contribute to chronic diseases. In fact, cinnamon's antioxidant effects are so powerful that it's sometimes used as a natural food preservative.

Regulates Blood Sugar Levels

One of the most well-researched benefits of cinnamon is its ability to help manage blood sugar. It may increase insulin sensitivity, making the hormone more efficient at transporting blood sugar to your cells. Studies suggest that cinnamon can also slow the breakdown of carbohydrates in the digestive tract, which helps prevent blood sugar spikes after meals.

Supports Heart Health

Several studies have linked cinnamon consumption to a reduced risk of heart disease. Regular intake, particularly of supplements, has been shown to reduce total cholesterol, LDL (bad) cholesterol, and triglyceride levels. Some research also indicates it can help lower blood pressure over time.

Has Anti-inflammatory Effects

The antioxidants in cinnamon have potent anti-inflammatory properties, which may help lower the risk of chronic disease. By reducing systemic inflammation, cinnamon may offer gentle support for managing conditions like arthritis and heart disease.

Aids in Digestion

Traditionally, cinnamon has been used to soothe digestive upset, gas, and bloating. Some compounds in cinnamon may help improve gut health by acting as a prebiotic, which supports the balance of beneficial bacteria. It's also thought to stimulate appetite and ease stomach issues.

The Potential Risks and Concerns of Eating Cinnamon Bark

While culinary amounts are generally safe, high intake of certain types of cinnamon, particularly in supplement form, can pose risks.

Coumarin Content and Liver Damage

The most significant concern is coumarin, a chemical found in high concentrations in Cassia cinnamon. Excessive intake of coumarin is linked to liver toxicity and damage. For this reason, individuals who use cinnamon frequently or have existing liver conditions should be especially mindful of which variety they consume. The European Food Safety Authority sets a tolerable daily intake (TDI) for coumarin, and large amounts of Cassia can easily exceed this limit.

Allergies and Irritation

Some individuals may experience an allergic reaction to cinnamon, particularly to the compound cinnamaldehyde. Heavy use can lead to mouth sores or lip swelling, a condition known as cinnamon stomatitis. Applying cinnamon oil directly to the skin can also cause irritation.

Interactions with Medications

High doses of cinnamon or cinnamon supplements can interact with certain medications. It can enhance the blood sugar-lowering effects of diabetes drugs, potentially causing hypoglycemia. The coumarin in Cassia can also interact with blood-thinning medications like warfarin, increasing the risk of bleeding.

How to Consume Cinnamon Bark Safely

To maximize the benefits of cinnamon while minimizing risks, consider these guidelines:

Choose Ceylon over Cassia: For regular, medicinal, or high-volume use, opt for Ceylon cinnamon due to its low coumarin content. If you're using small culinary amounts occasionally, Cassia is generally fine.
Stick to Small Amounts: For everyday culinary purposes, a sprinkle of cinnamon is all that's needed. For potential therapeutic effects, studies often use between 1 to 6 grams of powder per day, but it's crucial to consult a healthcare provider before using supplements.
Easy Ways to Incorporate Cinnamon: There are many simple ways to enjoy cinnamon bark in your diet:
- Sprinkle ground cinnamon on oatmeal, yogurt, or in your coffee.
- Add a cinnamon stick to tea, stews, or simmering cider for infused flavor.
- Use cinnamon powder in homemade granola, energy bites, or baked goods.
Consider a Healthcare Provider: If you are pregnant, breastfeeding, or have pre-existing conditions like diabetes or liver disease, consult a healthcare provider before using cinnamon therapeutically.

Ceylon vs. Cassia Cinnamon: A Comparison


Feature	Ceylon Cinnamon (True Cinnamon)	Cassia Cinnamon (Common Cinnamon)
Origin	Mainly Sri Lanka	Primarily China, Indonesia, Vietnam
Coumarin Content	Very low levels	High levels, potential for liver damage with excess
Flavor	Mild, subtle, sweet with citrus notes	Strong, pungent, and spicy
Appearance (Sticks)	Fragile, soft, papery, and layered like a cigar	Thick, hard, and hollow with a single bark layer
Color	Light tan to golden brown	Dark reddish-brown
Price	More expensive, less common	More affordable, widely available

Conclusion

So, is eating cinnamon bark good for you? The short answer is yes, in moderation, especially when you choose the right kind. The warming spice offers significant antioxidant and anti-inflammatory properties, and shows promise in regulating blood sugar and supporting heart health. However, regular or high-dose consumption of the common Cassia variety can pose a risk of liver damage due to its high coumarin content. For those seeking to incorporate cinnamon into their daily wellness routine, choosing Ceylon cinnamon is the safest and most beneficial approach. As with any dietary change, especially concerning supplements, it's always wise to consult a healthcare professional. You can find more comprehensive information on dietary supplements from reputable sources like the National Center for Complementary and Integrative Health (NCCIH).

Frequently Asked Questions

Cassia cinnamon is the most common type and contains high levels of coumarin, which can be toxic to the liver in large doses. Ceylon cinnamon, or "true" cinnamon, has a low coumarin content, a milder flavor, and is considered safer for regular consumption.

Yes, some studies suggest that cinnamon may increase insulin sensitivity and help regulate blood sugar levels. However, it is not a replacement for medical treatment for diabetes, and you should consult a doctor before using it for this purpose.

Eating too much common Cassia cinnamon can lead to liver damage due to its high coumarin content. Other potential side effects include allergic reactions, mouth sores, and interactions with certain medications, especially blood thinners and diabetes drugs.

It is generally safe to consume small culinary amounts of Ceylon cinnamon every day. However, daily consumption of large amounts of Cassia cinnamon is not recommended due to the risk of liver damage from coumarin.

Yes, cinnamon can interact with certain medications. It may enhance the effects of diabetes medications, potentially causing low blood sugar. The high coumarin in Cassia cinnamon can interfere with blood-thinning medications.

Ceylon cinnamon sticks are soft, brittle, and composed of multiple thin, papery layers. Cassia sticks are thick, hard, and form a single, hollow layer. Ceylon also has a milder flavor and lighter color.

There is no definitive dose, but many experts suggest a conservative approach. For Cassia cinnamon, small culinary amounts are best. If you're using it regularly or for medicinal purposes, choosing Ceylon is safer due to its low coumarin content.