Is it safe to take cinnamon powder every day? An expert guide

December 26, 2025 •

4 min read

The vast majority of cinnamon found on supermarket shelves is Cassia, containing high levels of coumarin which can be toxic to the liver in large doses. This raises important questions about whether it is safe to take cinnamon powder every day, especially when relying on the common, affordable variety.

Quick Summary

This article explores the difference between Cassia and Ceylon cinnamon, detailing the potential health risks of high coumarin intake and providing safe daily dosage guidelines.

Key Points

Choose Ceylon, not Cassia, for daily use: Ceylon ("true") cinnamon has very low coumarin levels, making it safe for regular consumption, while the more common Cassia variety is high in coumarin.
Monitor Cassia intake: If using Cassia cinnamon, limit intake to about 0.5-1 teaspoon per day for adults to avoid potential liver toxicity from coumarin.
Watch for liver damage: High, chronic intake of Cassia cinnamon can cause or worsen liver damage, especially in sensitive individuals.
Be aware of drug interactions: Large doses of Cassia cinnamon can interfere with blood thinners, statins, and diabetes medications.
Identify the right type: Ceylon sticks are thin, soft, and flaky, while Cassia is thick, hard, and reddish-brown. The label will also specify "Ceylon".
Consider supplements carefully: Cinnamon supplements are not regulated by the FDA and can contain high doses of Cassia, posing a greater risk of coumarin toxicity.

Understanding the Two Main Types of Cinnamon

Not all cinnamon is created equal. The safety of consuming cinnamon daily depends heavily on the variety you choose: Cassia or Ceylon.

Cassia Cinnamon: Also known as "regular" or "Chinese" cinnamon, this is the most common and inexpensive type found in North American supermarkets. It is harvested from the Cinnamomum cassia tree and has a stronger, spicier, and sometimes more bitter flavor. Most importantly, it contains high levels of coumarin, a naturally occurring compound that can be toxic to the liver in large amounts.
Ceylon Cinnamon: Often called "true" or "Sri Lankan" cinnamon, this variety comes from the Cinnamomum verum tree. It is more expensive and less widely available than Cassia. Ceylon cinnamon has a milder, sweeter, and more delicate flavor, and its coumarin content is negligibly low. This makes it a much safer option for regular daily consumption.

The Risks of Excessive Cassia Cinnamon

For the average consumer who sprinkles a little cinnamon on oatmeal or in coffee, Cassia poses minimal risk. However, for those using large amounts, like in daily supplements, the high coumarin content becomes a significant concern. The European Food Safety Authority (EFSA) sets a tolerable daily intake (TDI) for coumarin at 0.1 mg per kg of body weight. Consuming too much Cassia can easily exceed this limit, leading to potential health issues.

Potential risks associated with high coumarin intake include:

Liver damage: This is the primary concern, especially for individuals with pre-existing liver conditions or those on medications that affect the liver. Prolonged consumption of high-coumarin cinnamon can lead to liver inflammation or, in severe cases, liver damage.
Increased cancer risk: Animal studies have shown that high doses of coumarin can cause cancerous tumors in rodents, although this has not been proven in humans.
Allergic reactions: The compound cinnamaldehyde, which gives cinnamon its flavor, can cause allergic reactions in some individuals, leading to mouth sores (cinnamon stomatitis).
Drug interactions: High cinnamon intake can interact with medications for diabetes, heart disease, or blood thinners like warfarin, potentially enhancing their effects or increasing side effects.

The Benefits of Moderate Cinnamon Intake

Despite the risks of excessive Cassia consumption, both types of cinnamon offer health benefits when used in moderation, thanks to their antioxidant and anti-inflammatory properties.

High in antioxidants: Cinnamon is loaded with powerful antioxidants, such as polyphenols, which help protect the body from oxidative damage caused by free radicals.
Anti-inflammatory effects: The antioxidants in cinnamon also possess anti-inflammatory properties that may help the body respond to infection and tissue damage.
Supports blood sugar management: Cinnamon is well-known for its potential to help lower blood sugar levels and improve insulin sensitivity, particularly in people with Type 2 diabetes.
May improve heart health: Some studies suggest that cinnamon intake can help reduce levels of total cholesterol, LDL ("bad") cholesterol, and triglycerides, which are all risk factors for heart disease.

Comparison: Ceylon vs. Cassia Cinnamon


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka, India	China, Indonesia, Vietnam
Appearance	Thin, flaky, multi-layered quills; light tan	Thick, hard, single-layer bark; dark reddish-brown
Flavor	Mild, sweet, delicate	Strong, spicy, pungent
Coumarin Content	Very low (negligible)	High (can exceed safety limits with regular use)
Daily Safety	Safer for regular, daily consumption	Best for occasional use; moderate amounts are safe
Price	More expensive	More affordable, widely available

How to Safely Consume Cinnamon Daily

For those who want to use cinnamon powder every day, the safest and healthiest choice is Ceylon cinnamon. The low coumarin content eliminates the primary health risks associated with chronic high intake. You can find Ceylon cinnamon in specialty spice shops, health food stores, and online retailers. The label should explicitly state "Ceylon" or "Cinnamomum verum".

If you use the more common Cassia cinnamon, moderation is key, especially if you have pre-existing liver conditions or take certain medications. While there are no official universal guidelines for Cassia intake, experts and regulatory bodies suggest limiting daily consumption to approximately half a teaspoon (around 1 gram) for a standard adult to stay within safe coumarin levels. It is essential to be cautious with cinnamon supplements, which are often highly concentrated and can lead to excessive coumarin intake.

Conclusion

While it is technically safe to take cinnamon powder every day, the type and amount matter significantly. For regular, daily intake, especially if you're aiming for therapeutic benefits, choose Ceylon cinnamon due to its minimal coumarin content. For occasional culinary use, Cassia cinnamon is generally safe within moderate limits. Individuals with liver disease, those on specific medications, and pregnant women should exercise extra caution with Cassia and consult a healthcare provider. As with any dietary addition, moderation is key, and understanding the different varieties empowers you to make a healthier choice for your long-term wellness. For more information on the safety of herbal supplements, consult authoritative sources like the National Center for Complementary and Integrative Health (NCCIH).

Frequently Asked Questions

Coumarin is a natural flavoring compound found in many plants, with high concentrations in Cassia cinnamon. In large doses, it can cause liver damage, which is why daily intake of high-coumarin Cassia is a concern for some individuals.

Yes, Ceylon cinnamon is considered safe for daily use, as it contains only negligible amounts of coumarin. It provides the health benefits of cinnamon without the liver risk associated with Cassia.

If purchasing sticks, Ceylon cinnamon is lighter in color, has multiple thin layers, and is fragile. Cassia is darker, hard, and has a single, thick bark layer. For powder, Ceylon is lighter tan, while Cassia is a reddish-brown. Always check the label for "Ceylon" or "Cinnamomum verum".

No, Cassia cinnamon is safe in moderate amounts, typically used for flavoring food. The risk arises with large or concentrated doses, such as those found in daily supplements or with very frequent, high consumption.

People with pre-existing liver disease, those taking blood thinners or other liver-affecting medications, and pregnant women should avoid large, daily doses of Cassia cinnamon. Always consult a healthcare provider for personalized advice.

For Cassia cinnamon, it is recommended to limit intake to about 0.5-1 teaspoon per day for most adults. For Ceylon cinnamon, there is no established upper limit for healthy individuals due to its low coumarin content.

Yes, high doses of cinnamon, particularly Cassia, can interact with medications for diabetes, heart disease, and blood thinners. It is crucial to consult a doctor before starting daily cinnamon supplements if you are on medication.