Is it safe to drink cinnamon and milk daily?

December 4, 2025 •

4 min read

While warm milk with cinnamon is a comforting beverage, the safety of drinking it daily depends heavily on the type of cinnamon used. Cassia cinnamon, the most common variety, contains a compound called coumarin that can be toxic to the liver in large amounts over time.

Quick Summary

The safety of daily cinnamon and milk consumption is determined by the cinnamon type and quantity. Benefits exist, but Cassia cinnamon's high coumarin content can be a health risk, especially for the liver. Ceylon cinnamon offers a safer alternative for regular use.

Key Points

Cinnamon Type Matters: The safety of daily cinnamon and milk depends on the type of cinnamon used. Ceylon, or "true" cinnamon, is safe for regular consumption, while Cassia cinnamon is not.
Coumarin is the Culprit: Cassia cinnamon contains high levels of coumarin, a compound that can cause liver damage with long-term, high-dose use.
Ceylon Cinnamon is Safer: Ceylon cinnamon has minimal coumarin, making it the safer choice for daily beverages like cinnamon milk.
Moderation is Key for All Cinnamon: Even with Ceylon, consuming in moderate amounts (e.g., 1/2 to 1 teaspoon per day) is best, and excessive intake should be avoided.
Who Should Be Cautious: Individuals with liver disease, on blood-thinning medication, or with diabetes should be especially careful with their cinnamon intake and consult a doctor.
Check Product Labels: If a product simply says "cinnamon," it is most likely the high-coumarin Cassia variety. Look for specific labeling like "Ceylon Cinnamon".
Potential Benefits: In safe amounts, cinnamon milk can offer benefits like improved sleep, digestion, and enhanced bone health.

Understanding the Cinnamon and Milk Combination

Drinking milk with cinnamon has been a popular practice for centuries across various cultures, often linked to improved sleep, digestion, and immunity. The combination pairs milk's calcium, protein, and vitamins with cinnamon's antioxidants and anti-inflammatory properties. However, the safety of making this a daily ritual depends entirely on one crucial factor: the type of cinnamon you're using.

The Critical Difference: Cassia vs. Ceylon Cinnamon

Not all cinnamon is created equal. The two main varieties—Cassia and Ceylon—have distinct compositions that lead to very different health implications when consumed regularly. The primary compound of concern is coumarin.

Cassia Cinnamon: This is the most common and affordable type found in most grocery stores. It has a robust, spicy flavor but a significantly higher concentration of coumarin, a naturally occurring substance that can cause liver damage when consumed in large amounts over a prolonged period.
Ceylon Cinnamon: Often called "true" cinnamon, Ceylon comes mainly from Sri Lanka and is lighter in color with a milder, sweeter flavor. Crucially, it contains only trace amounts of coumarin, making it the safer choice for regular or daily consumption.

Potential Risks of Daily High-Dose Cassia Cinnamon

Consuming Cassia cinnamon daily in large amounts—more than the typical sprinkle on a latte—can lead to several health issues due to its high coumarin content. These risks are amplified for sensitive individuals, including those with pre-existing liver conditions.

Liver Toxicity: The most serious risk is damage to the liver (hepatotoxicity). The European Food Safety Authority (EFSA) sets a tolerable daily intake (TDI) for coumarin at 0.1 mg per kilogram of body weight. For a 60 kg (132 lb) adult, this means only about 6 mg of coumarin per day. Since Cassia cinnamon can contain high and variable amounts of coumarin, it is easy to exceed this limit with regular, heavy use.

Lowered Blood Sugar: While cinnamon's ability to help regulate blood sugar is often cited as a benefit, excessive intake, especially when combined with diabetes medication, can cause blood sugar levels to drop too low (hypoglycemia). This can lead to dizziness, fatigue, and fainting.

Medication Interactions: Coumarin is a natural anticoagulant, and high doses of Cassia cinnamon can interfere with blood-thinning medications like warfarin, increasing the risk of bleeding. It can also interact with other medications, including those for diabetes, heart conditions, and certain liver-affecting drugs like statins.

Oral and Allergic Reactions: Some people may develop allergic reactions, such as mouth sores, and throat irritation, particularly from the cinnamaldehyde compound in cinnamon. Skin irritation can also occur in sensitive individuals.

Health Benefits and Safe Consumption

When consumed in moderation and with the right type, cinnamon milk can offer several benefits:

Promotes Better Sleep: Warm milk contains tryptophan, and many find the combination soothing, which can help promote relaxation before bed.
Rich in Antioxidants: Cinnamon is packed with antioxidants that help fight inflammation and combat free radicals.
Aids Digestion: Cinnamon can promote smoother digestion and soothe the digestive tract.
Supports Bone Health: Milk provides calcium and vitamin D, and some studies suggest cinnamon can aid in the absorption of these minerals.

How to Prepare Safe Cinnamon Milk

For safe daily enjoyment, preparation is key:

Choose Ceylon Cinnamon: Always opt for Ceylon cinnamon powder or sticks, which are clearly labeled as "Ceylon" or "True Cinnamon." If it just says "cinnamon," it is likely Cassia.
Use a Small Amount: Add a small amount of cinnamon, such as 1/2 to 1 teaspoon of ground Ceylon cinnamon per cup of milk.
Heat Gently: Simmer the milk and cinnamon gently in a saucepan for a few minutes to infuse the flavor.
Consider Alternatives: For a bolder cinnamon flavor without the risk, use Cassia for occasional baking but stick to Ceylon for daily beverages. You can also use other spices like ginger or turmeric.

Conclusion: Moderation is the Key to Safety

In conclusion, whether it is safe to drink cinnamon and milk daily depends on the type and amount of cinnamon consumed. For daily intake, opting for Ceylon cinnamon is the safest choice due to its very low coumarin content, effectively mitigating the risk of liver damage associated with the more common and cheaper Cassia variety. While cinnamon milk offers several health benefits, like aiding sleep and digestion, moderation and mindful consumption are crucial to avoid potential risks, especially for those with existing health conditions or on medication. As with any dietary change, consulting a healthcare professional is recommended to ensure it aligns with your health needs.

Comparison Table: Ceylon vs. Cassia Cinnamon


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Mainly Sri Lanka.	China, Indonesia, Vietnam.
Flavor	Mild, sweeter, delicate, and complex.	Strong, spicy, pungent.
Coumarin Content	Very low, trace amounts.	High concentration.
Texture	Soft, flaky, and multiple thin layers.	Thicker, harder, and fewer layers.
Best for Daily Use	Yes (in moderation).	No (due to liver toxicity risk).
Typical Price	Higher.	Lower and more common.

For additional authoritative information on coumarin and cinnamon, refer to the German Federal Institute for Risk Assessment (BfR).

Frequently Asked Questions

Yes, consuming Cassia cinnamon daily, especially in large quantities, is not recommended due to its high coumarin content. Coumarin can cause liver damage over time, and the risk is higher for sensitive individuals.

For most healthy adults using Ceylon cinnamon, a moderate amount of 1/2 to 1 teaspoon of ground powder daily is generally considered safe. The tolerable daily intake for coumarin is significantly higher for Ceylon than for Cassia.

The main difference is the coumarin content. Ceylon cinnamon (true cinnamon) has very low coumarin levels, while Cassia cinnamon (common cinnamon) contains much higher levels. Ceylon is also milder in flavor and more expensive.

Yes, high doses of Cassia cinnamon can interact with certain medications, including blood thinners, diabetes drugs, and some liver-affecting drugs, either enhancing their effects or causing adverse reactions. Consult a doctor if you are on medication.

Many people find that warm cinnamon milk can promote relaxation and better sleep. Warm milk contains tryptophan, and the soothing aroma of cinnamon can have a calming effect.

When purchasing, look for a label that specifies "Ceylon" or "True Cinnamon." If it simply says "cinnamon," it is most likely the cheaper, higher-coumarin Cassia variety. Visually, Ceylon sticks are soft, flaky, and rolled in multiple thin layers, unlike the hard, thick, single-layered Cassia sticks.

Due to Cassia's high coumarin levels, children are more susceptible to potential health risks. If giving cinnamon milk to children daily, it is important to use only Ceylon cinnamon in very small amounts and consult a pediatrician first.