Is it Safe to Eat Cinnamon Every Day?

November 3, 2025 •

4 min read

While a 2024 study suggests that most people can enjoy small amounts of cinnamon without issue, the answer to whether it's safe to eat cinnamon every day depends on the type of cinnamon and the quantity consumed. The primary health concern revolves around a natural compound called coumarin, which is found in varying levels across different cinnamon varieties.

Quick Summary

This article explores the safety of daily cinnamon consumption, focusing on the distinction between the high-coumarin cassia cinnamon and the low-coumarin ceylon cinnamon. It covers potential health risks, such as liver damage, low blood sugar, and medication interactions, when consuming excessive amounts, particularly of the cassia variety. The guide also details safe daily intake recommendations for adults.

Key Points

Cassia vs. Ceylon: The primary safety concern with daily cinnamon intake is the coumarin content, which is high in cassia (the common variety) and very low in ceylon (true cinnamon).
Liver Damage: Excessive, long-term consumption of high-coumarin cassia cinnamon can lead to liver toxicity.
Moderate Intake for Cassia: Be mindful of daily intake of cassia cinnamon due to coumarin levels.
Healthier Alternative: Ceylon cinnamon is safe for regular, daily consumption due to its negligible coumarin content.
Medical Interactions: High doses of cinnamon can interfere with blood thinners, statins, and diabetes medication; consult a doctor if you are on medication.
Blood Sugar: While beneficial for blood sugar control, excessive intake, especially when on diabetes medication, can lead to dangerously low blood sugar levels.
Know Your Cinnamon: Always check the product label for the type of cinnamon, or assume it is cassia unless otherwise specified, and consider purchasing ceylon for regular use.

The Crucial Distinction: Cassia vs. Ceylon Cinnamon

Before you decide to make cinnamon a daily habit, it's essential to understand that not all cinnamon is created equal. The two most common types you'll find are Cassia and Ceylon, and they differ significantly in their chemical composition, specifically their coumarin content.

What is Coumarin and Why Does it Matter?

Coumarin is a natural chemical compound found in certain plants, including the cassia cinnamon tree. In high doses, coumarin can be harmful to the liver and kidneys, especially for individuals with pre-existing liver conditions. While the amount of coumarin in a sprinkle of cinnamon on your morning oatmeal is likely harmless, consistent, high-dose consumption of cassia cinnamon can pose a risk over time.

Cassia (or 'Regular') Cinnamon: This is the more affordable and widely available variety in most North American and European grocery stores. It is known for its strong, spicy flavor and dark, coarse quills. Cassia contains a significantly higher concentration of coumarin. Regular daily consumption of cassia can put you at risk of exceeding the safe tolerable daily intake of coumarin, which is recommended by the European Food Safety Authority (EFSA) to be 0.1 mg per kg of body weight.
Ceylon (or 'True') Cinnamon: Hailing from Sri Lanka, this variety is often lighter in color, has a more delicate, sweeter flavor, and is more expensive. Crucially, Ceylon cinnamon contains only trace amounts of coumarin, making it a much safer option for those who wish to consume cinnamon daily or in larger quantities.

Potential Risks of Over-consuming Cassia Cinnamon

While a moderate amount of cinnamon is a healthy addition to a balanced diet, consuming too much of the high-coumarin cassia variety can lead to several adverse health effects. It's important to be aware of these risks, especially if you are considering supplements or using large quantities regularly.

Liver Damage: As mentioned, the high coumarin content in cassia cinnamon is a known hepatotoxin, meaning it can cause liver damage in excessive amounts.

Lowered Blood Sugar: Cinnamon is well-known for its ability to lower blood sugar levels and improve insulin sensitivity. For individuals with diabetes, or those already on blood sugar-lowering medication, consuming too much cinnamon can cause blood sugar levels to drop too low, leading to hypoglycemia.

Drug Interactions: The coumarin in cassia can act as a blood thinner, and high doses can interfere with certain medications. It's particularly important for those taking blood thinners, statins, or diabetes medications to consult a doctor before significantly increasing their cinnamon intake.

Mouth Sores and Allergic Reactions: Some individuals may experience mouth sores or cinnamon stomatitis from prolonged contact with high concentrations of cinnamon. Allergic reactions, though rare, can also occur, with symptoms including hives, a runny nose, or digestive issues.

Comparison Table: Cassia vs. Ceylon Cinnamon


Feature	Cassia Cinnamon	Ceylon Cinnamon
Origin	Indonesia, China, Vietnam	Sri Lanka
Coumarin Content	High	Very low
Flavor	Strong, spicy, less subtle	Mild, delicate, and complex with floral and citrus notes
Appearance	Thick, dark, single-ply quills	Thin, multi-layered, and lighter-colored quills
Safety for Daily Use	Limited to small amounts due to coumarin	Safe for daily use in standard food quantities
Cost	Less expensive	More expensive

Safe Daily Intake and Recommendations

For most healthy adults, consuming cinnamon in the amounts typically used in cooking is considered safe and unlikely to cause harm. However, if you use cinnamon frequently or in larger quantities for its potential health benefits, it is prudent to be mindful of your intake and the type you are consuming.

For Cassia Cinnamon: The European Food Safety Authority (EFSA) suggests a Tolerable Daily Intake (TDI) of 0.1 mg of coumarin per kilogram of body weight. This limit is in place to ensure safe consumption even with varying coumarin levels.
For Ceylon Cinnamon: Due to its negligible coumarin content, Ceylon cinnamon does not have the same safety restrictions as cassia. It is the best choice for anyone who wants to enjoy cinnamon frequently or who is concerned about coumarin intake.

Conclusion Is it safe to eat cinnamon every day? The answer is yes, with a crucial caveat. The safety of daily cinnamon intake hinges on the type of cinnamon you consume. By opting for Ceylon, or "true" cinnamon, you can enjoy the spice's benefits without worrying about the potential health risks associated with high levels of coumarin. However, if your pantry staple is the more common and affordable cassia cinnamon, it is wise to be mindful of your daily intake. As with any dietary addition, particularly in supplement form, it is always best to consult with a healthcare professional, especially if you have pre-existing health conditions or are on medication. Ultimately, a little knowledge about your spice cabinet can go a long way in protecting your health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare provider before making significant changes to your diet, especially if you have underlying health conditions.

Frequently Asked Questions

The main difference is the coumarin content. Cassia cinnamon has high levels of coumarin, a compound that can be toxic to the liver in large doses. Ceylon cinnamon, or 'true' cinnamon, contains only trace amounts of coumarin, making it a much safer option for daily consumption.

For cassia cinnamon, it's recommended to be mindful of daily intake to stay within the safe coumarin limits. For ceylon cinnamon, the amount typically used in cooking is considered safe for daily consumption.

Yes, excessive and prolonged intake of cassia cinnamon, due to its high coumarin content, has been linked to liver damage. Individuals with pre-existing liver conditions are especially at risk.

Yes, high doses of cinnamon, particularly the cassia variety, can interact with certain medications. This includes blood thinners, statins for cholesterol, and diabetes drugs, which is why you should consult a doctor before taking cinnamon supplements.

Yes, Ceylon cinnamon is typically more expensive than cassia cinnamon due to its more delicate, complex flavor and more labor-intensive harvesting process.

Small amounts of cinnamon used in cooking are generally safe during pregnancy. However, pregnant women should avoid cinnamon supplements and excessive amounts, as large doses are considered unsafe.

Cassia cinnamon is usually sold as thick, dark, single-layered quills or a reddish-brown powder and is most common in stores labeled simply 'cinnamon'. Ceylon cinnamon is sold as thin, flaky, multi-layered quills and is typically explicitly labeled as 'ceylon' or 'true' cinnamon.