Is it okay to use cinnamon every day?

January 6, 2026 •

4 min read

According to the European Food Safety Authority (EFSA), the tolerable daily intake of coumarin, a compound found in many types of cinnamon, is 0.1 mg per kilogram of body weight. While a dash of this aromatic spice is generally harmless, consuming it daily and in large amounts requires careful consideration of the type and quantity to avoid potential health risks.

Quick Summary

The safety of daily cinnamon use depends heavily on the variety consumed, mainly due to varying levels of coumarin, a compound that can be toxic to the liver in high doses. Ceylon cinnamon is safe for daily consumption, whereas common Cassia cinnamon should be used in moderation. It is essential to be aware of the daily coumarin limits.

Key Points

Choose Ceylon for Daily Use: Due to its negligible coumarin content, Ceylon cinnamon is the safest option for regular, daily consumption.
Limit Cassia Cinnamon Intake: Common Cassia cinnamon contains high levels of coumarin, which can be toxic to the liver in large doses, so it should be used in moderation.
Know Your Daily Limit: Health authorities suggest a coumarin limit of 0.1 mg per kilogram of body weight; a single teaspoon of Cassia can exceed this.
Consult a Doctor for Supplements: High-dose cinnamon supplements, especially those containing Cassia, can interact with medications and pose health risks; always seek medical advice first.
Look for Label Verification: To ensure you are buying safe Ceylon cinnamon, check for the specific botanical name Cinnamomum verum on the packaging and look for its distinct, thin, layered quill structure.
Recognize Potential Side Effects: Excessive cinnamon consumption can cause issues like liver damage, mouth sores, dangerously low blood sugar, and drug interactions, particularly with blood thinners.

Understanding the Two Main Types of Cinnamon

Not all cinnamon is created equal, and understanding the distinction between the two primary types is crucial for daily consumption. The most significant difference lies in their coumarin content.

Cassia vs. Ceylon: A Critical Comparison

The cinnamon you typically find in supermarkets is Cassia, sourced mainly from China and Indonesia. It is less expensive and has a more potent, spicy flavor than Ceylon, but it also contains high levels of coumarin. In contrast, Ceylon, or "true" cinnamon, comes from Sri Lanka and features a milder, more delicate flavor with only trace amounts of coumarin, making it the safer option for regular, daily intake.

The Coumarin Concern

Coumarin is a naturally occurring plant compound that, in high doses, has been linked to liver damage in some individuals. The amount considered tolerable is 0.1 mg per kg of body weight per day. A single teaspoon of Cassia cinnamon can exceed this limit for an average adult, while the same amount of Ceylon cinnamon is well within the safe range. This is why the type of cinnamon is a critical factor in determining if daily use is acceptable.

Potential Health Benefits of Daily Cinnamon Use

When consumed within safe limits, incorporating cinnamon into your daily routine offers a variety of potential health benefits, largely due to its potent antioxidant and anti-inflammatory properties.

Blood Sugar Regulation: Cinnamon has been shown to improve insulin sensitivity, which helps control blood sugar levels. It can mimic the effects of insulin, aiding in the transport of glucose to cells and lowering blood sugar. This effect can be particularly helpful for individuals with type 2 diabetes or insulin resistance.
Heart Health Support: Regular cinnamon intake has been associated with improved heart health by helping to lower total cholesterol, LDL (bad) cholesterol, and triglyceride levels, while maintaining HDL (good) cholesterol. Its anti-inflammatory properties also contribute to a reduced risk of heart-related issues.
Antioxidant Powerhouse: Loaded with powerful antioxidants like polyphenols, cinnamon helps protect the body from oxidative damage caused by free radicals. This reduces overall inflammation and the risk of chronic diseases.
Fighting Infections: The cinnamaldehyde compound in cinnamon provides antibacterial and antifungal properties, which may help the body fight off various infections.

Risks of Excessive or Incorrect Cinnamon Consumption

Exceeding the recommended coumarin intake from Cassia cinnamon can lead to serious health problems. The risks are especially heightened for certain groups of people or those with pre-existing conditions.

A List of Key Risks

Liver Damage: Due to its high coumarin content, regular, high-dose consumption of Cassia cinnamon can lead to liver toxicity and damage.
Low Blood Sugar: While a benefit for some, consuming too much cinnamon can cause blood sugar levels to drop too low, especially for those on diabetes medication, leading to fatigue, dizziness, or faintness.
Mouth Sores: In some individuals, the cinnamaldehyde in cinnamon can cause an allergic reaction, resulting in mouth sores or inflammation.
Drug Interactions: High doses of cinnamon can interact with certain medications, including blood thinners, statins, and diabetes drugs, potentially intensifying side effects or decreasing their effectiveness.
Breathing Problems: Accidentally inhaling large amounts of ground cinnamon, as seen in the dangerous "cinnamon challenge," can irritate the lungs and even cause aspiration pneumonia.

Ceylon vs. Cassia Cinnamon: A Comparison Table

To make an informed choice for daily use, consider the following differences between Ceylon and Cassia cinnamon.


Characteristic	Ceylon Cinnamon (Cinnamomum verum)	Cassia Cinnamon (Cinnamomum cassia)
Origin	Sri Lanka	China, Indonesia, Vietnam
Coumarin Content	Very Low (Trace Amounts)	Very High
Flavor Profile	Mild, subtly sweet, floral, citrusy	Strong, spicy, pungent
Appearance	Multiple paper-thin, soft layers; lighter tan color	Single, thick, hard bark; darker, reddish-brown color
Safety for Daily Use	Safe for daily consumption due to low coumarin	Should be consumed in moderation due to high coumarin
Price	More expensive	Inexpensive, common in grocery stores

How to Enjoy Cinnamon Safely Every Day

For those who wish to incorporate cinnamon into their daily routine for its potential health benefits, the safest approach involves choosing Ceylon cinnamon and practicing moderation. This ensures you can enjoy the spice without the risks associated with high coumarin intake.

Choose Ceylon: Whenever possible, buy cinnamon explicitly labeled as "Ceylon" or Cinnamomum verum. Specialty spice shops or online retailers are reliable sources.
Limit Cassia: If you use Cassia cinnamon, stick to a small amount. The USDA suggests limiting intake to no more than half a teaspoon per day for a healthy adult.
Consider Supplements Carefully: Cinnamon supplements often contain concentrated extracts, typically Cassia, and can carry a higher risk of liver toxicity. Always consult a healthcare provider before starting any new supplement regimen, especially if you have pre-existing health conditions or take other medications.
Add it to Your Food: The best way to use cinnamon daily is by sprinkling a small amount into your food or drinks. Options include adding it to oatmeal, smoothies, coffee, or tea.

Conclusion: Informed Choices for a Healthy Habit

Using cinnamon every day is perfectly acceptable, but its safety is entirely dependent on the type and quantity consumed. For individuals seeking to make it a regular habit, opting for Ceylon cinnamon is the safest choice due to its negligible coumarin content. However, those who primarily use the more common and affordable Cassia cinnamon must be mindful of their intake, limiting it to small amounts to avoid potential liver damage and other side effects. By understanding these crucial differences, you can enjoy the delicious flavor and numerous health benefits of cinnamon without compromising your well-being. Always consult a healthcare professional for personalized advice, especially if you have chronic health issues or are taking medications.

Recommended Sources

National Center for Complementary and Integrative Health (NCCIH). (2024, November). Cinnamon. NCCIH. https://www.nccih.nih.gov/health/cinnamon
Healthline. (2024, March 21). 6 Side Effects of Too Much Cinnamon. https://www.healthline.com/nutrition/side-effects-of-cinnamon
Verywell Health. (2025, July 29). 7 Ways Eating Too Much Cinnamon Can Affect Your Health. https://www.verywellhealth.com/side-effects-of-cinnamon-11752900

Frequently Asked Questions

The main risk of using cinnamon daily, especially the common Cassia variety, is the high coumarin content, which can potentially cause liver damage if consumed in excessive amounts over time.

Ceylon cinnamon, often called 'true' cinnamon, comes from Sri Lanka and is lighter in color with a delicate, layered, and brittle structure. Cassia cinnamon is darker, has a stronger flavor, and forms a single, thick, hard roll of bark.

Children have lower body weights and are more susceptible to coumarin toxicity from Cassia cinnamon. It is recommended that they only consume minimal amounts, and switching to Ceylon is the safest option for regular consumption.

Yes, high doses of cinnamon can interact with certain medications, including blood thinners, drugs for diabetes, and those that affect the liver, such as statins. Always consult your doctor before regular daily use, especially if taking these medications.

For Cassia cinnamon, the recommended daily intake is no more than half a teaspoon for most adults. For Ceylon cinnamon, due to its very low coumarin content, daily use is generally considered safe and poses no significant risk.

Regular, moderate consumption of cinnamon is linked to benefits such as improved blood sugar control, enhanced heart health by lowering cholesterol, and anti-inflammatory and antioxidant effects.

Not necessarily. Many supplements contain concentrated Cassia cinnamon extract and can pose a higher risk of liver toxicity due to elevated coumarin levels. Consulting a healthcare provider is essential before taking supplements.