Is Putting Too Many Cinnamon Sticks in Your Coffee Too Often Bad For You?

December 21, 2025 •

3 min read

While a morning cup of coffee is a daily ritual for many, an estimated 95% of 'cinnamon' sold in stores is actually cassia, a variety containing high levels of coumarin which can be toxic in large doses. This has led to questions about whether putting too many cinnamon sticks in your coffee too often is bad for you. The answer depends heavily on the type of cinnamon and the quantity consumed over time.

Quick Summary

This article explores the health risks associated with adding too many cinnamon sticks to coffee, focusing on the differences between cassia and Ceylon cinnamon and the potential for coumarin toxicity, especially liver damage. It covers safe consumption levels, signs of overconsumption, and medication interactions.

Key Points

Type Matters: The common, inexpensive cassia cinnamon contains high levels of coumarin, a compound toxic to the liver in large doses, while the safer Ceylon variety has minimal coumarin.
Daily Limit Exceeded Easily: Consuming more than about half a teaspoon of cassia cinnamon regularly can push an average person beyond the tolerable daily intake for coumarin.
Liver Damage Risk: Long-term, excessive intake of cassia cinnamon can lead to liver toxicity, especially for individuals with existing liver conditions.
Interactions with Medications: High doses of cinnamon, particularly cassia, can interfere with blood thinners and other drugs metabolized by the liver.
Moderate Amounts Offer Benefits: When consumed in moderation, especially Ceylon cinnamon, it offers antioxidant, anti-inflammatory, and blood sugar-regulating properties.
Read the Label: Look for 'Ceylon' or 'True Cinnamon' to ensure you are buying the variety with low coumarin levels.
Consult a Doctor: If you have health concerns or are on medication, discuss your cinnamon intake with a healthcare professional.

The Hidden Risk in Your Cinnamon Stick

For many, a cinnamon stick is a simple, aromatic garnish for a daily cup of coffee. However, the type of cinnamon used is a critical factor in determining its safety, particularly when consumed frequently and in large quantities. Most standard supermarket cinnamon is the cassia variety, which comes from the Cinnamomum cassia tree native to China and Indonesia. Cassia is significantly cheaper and contains high levels of a compound called coumarin, a natural flavoring that can be toxic to the liver in large doses.

The Coumarin Concern: Cassia vs. Ceylon

The primary health risk of overconsuming cinnamon comes from its coumarin content, with cassia having much higher levels than the safer Ceylon variety. Medical authorities like the European Food Safety Authority have set a tolerable daily intake (TDI) for coumarin at 0.1 mg per kg of body weight. Exceeding this limit, especially over long periods, can increase the risk of liver toxicity. This is a particular concern for those with pre-existing liver conditions. For perspective, just 1–2 teaspoons of cassia cinnamon can easily push an average person over this daily limit. Ceylon cinnamon, also known as 'true cinnamon,' comes from the Cinnamomum verum tree primarily from Sri Lanka and contains only trace amounts of coumarin, making it the much safer option for regular consumption.

Potential Side Effects of Overconsumption

Beyond the primary risk of liver damage from coumarin, consuming excessive cinnamon, particularly the cassia variety, can lead to other adverse health effects.

Hypoglycemia: While cinnamon is known for its ability to help regulate blood sugar, taking too much can cause blood sugar levels to drop dangerously low, especially for those on diabetes medication.
Mouth Sores: The compound cinnamaldehyde can cause allergic reactions in some individuals, leading to mouth sores or inflammation.
Digestive Issues: Excessive amounts can irritate the gastrointestinal tract, causing stomach aches, nausea, or diarrhea.
Drug Interactions: High doses can interfere with certain medications, including blood thinners and drugs metabolized by the liver, potentially making them less effective or increasing side effects.

Ceylon vs. Cassia Cinnamon: A Comparison

To make an informed choice, it's essential to understand the key differences between the two main types of cinnamon available.


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka (historically Ceylon)	China, Indonesia, Vietnam
Appearance (Stick)	Multiple, soft, flaky, thin layers that crumble easily	A single, thick, hard, dark reddish-brown layer
Coumarin Content	Very low (trace amounts)	High
Flavor	Mild, subtle, sweet with floral and citrus notes	Strong, spicy, pungent, and less sweet
Price	More expensive	Inexpensive and widely available

The Benefits of Moderate Cinnamon Use

In moderation, particularly when using the safer Ceylon variety, adding cinnamon to your coffee can offer several health benefits.

Antioxidant Properties: Cinnamon is rich in antioxidants, which help protect the body from oxidative stress and cell damage.
Anti-inflammatory Effects: Its anti-inflammatory properties may help lower the risk of chronic diseases linked to inflammation.
Blood Sugar Regulation: It can help improve insulin sensitivity and support blood sugar control, although it is not a replacement for prescribed medication.
Heart Health Support: Studies suggest that moderate cinnamon intake may help lower total cholesterol and triglycerides, which are risk factors for heart disease.

Conclusion: Moderation and Awareness are Key

So, is putting too many cinnamon sticks in your coffee too often bad for you? Yes, particularly if you are using cassia cinnamon and consuming it in high quantities. The high coumarin content in cassia can pose a risk of liver damage over time, and regular excessive intake may lead to other side effects like digestive issues or blood sugar fluctuations. For those who enjoy the flavor and potential health benefits of cinnamon in their daily brew, the safest approach is to choose the milder, low-coumarin Ceylon variety and stick to moderate consumption. Always be mindful of the type and quantity of spices you use, and if you have any pre-existing health conditions or take medications, consult a healthcare provider to ensure your intake is safe.

An authoritative source on nutrition and supplementation is the National Center for Complementary and Integrative Health.

Frequently Asked Questions

Coumarin is a natural flavoring found in high concentrations in cassia cinnamon that can cause liver damage when consumed excessively over a long period. In severe cases, it can lead to liver inflammation or failure.

For cassia cinnamon, an intake exceeding about half a teaspoon (2.5g) per day regularly can put you over the safe daily limit for coumarin. For Ceylon cinnamon, much higher amounts are considered safe due to its minimal coumarin content.

Yes, while cinnamon can help regulate blood sugar, an overdose can cause blood sugar levels to drop too low, especially for those on diabetes medication, potentially leading to hypoglycemia.

Ceylon cinnamon sticks are soft, papery, and composed of multiple thin, tightly rolled layers. Cassia sticks are hard, dark, and typically consist of a single, thick, rough layer.

Yes, high doses of cinnamon can interfere with blood-thinning medications like warfarin, diabetes drugs, and other medications metabolized by the liver, potentially causing adverse effects.

It is safe to have cinnamon every day as long as you are using the Ceylon variety or consuming only moderate amounts of cassia. For daily intake, opting for Ceylon cinnamon is the safest choice.

Moderate intake of cinnamon, particularly Ceylon, offers antioxidant and anti-inflammatory benefits, supports blood sugar management by improving insulin sensitivity, and may contribute to better heart health by helping lower cholesterol.