Is Saigon cinnamon safe to consume daily? Here’s what experts say

December 17, 2025 •

2 min read

According to the European Food Safety Authority (EFSA), Saigon cinnamon contains significantly higher levels of a natural compound called coumarin, which can be harmful to the liver with regular, high-dose intake. This stark difference is the most critical factor when considering daily consumption.

Quick Summary

Saigon cinnamon is not safe for daily consumption due to its high coumarin levels, which pose a risk of liver damage. It should be used in moderation for occasional recipes. Ceylon cinnamon is the safer alternative for daily use.

Key Points

High Coumarin Content: Saigon cinnamon contains very high levels of coumarin, a compound known to cause liver damage with regular intake.
Not for Daily Use: Due to coumarin risks, Saigon cinnamon should be consumed sparingly and is not recommended for daily use.
Ceylon is the Safe Alternative: Ceylon cinnamon contains only trace amounts of coumarin, making it the safest option for regular, daily consumption.
Check the Label: To ensure you're buying the safe, low-coumarin option, look for products labeled as "Ceylon cinnamon" or "Cinnamomum verum".
Identify Visually: Ceylon cinnamon sticks are thin and multi-layered, while Saigon sticks are thick and single-layered.
Flavor vs. Safety: While Saigon offers a more intense flavor for occasional recipes, Ceylon is the better choice for everyday health and wellness.

Understanding the Coumarin Risk in Saigon Cinnamon

Saigon cinnamon, also known as Vietnamese cinnamon (Cinnamomum loureiroi), is a type of cassia cinnamon known for its intense flavor. Health authorities like the European Food Safety Authority (EFSA) have established a tolerable daily intake (TDI) for coumarin. Due to its high coumarin content, Saigon cinnamon's daily use can be risky.

The Critical Difference Between Saigon and Ceylon

Saigon cinnamon is a cassia variety, distinct from Ceylon cinnamon (Cinnamomum verum). While Saigon has high coumarin levels, Ceylon cinnamon contains only trace amounts and is generally considered safe for daily intake.

Here’s a breakdown of the key differences:


Feature	Saigon Cinnamon	Ceylon Cinnamon
Botanical Name	Cinnamomum loureiroi	Cinnamomum verum
Coumarin Content	Very High (up to 8,000 ppm)	Very Low (40-100 ppm)
Health Safety	Not safe for daily consumption; use sparingly	Safe for daily, long-term use
Flavor Profile	Intense, bold, and spicy	Mild, delicate, and sweet
Appearance	Thick, single-layered quills	Thin, papery, multi-layered quills
Typical Use	Occasional baking, robust recipes	Daily use in beverages, oatmeal, health routines

How to Safely Incorporate Cinnamon into Your Diet

For daily cinnamon consumption, Ceylon cinnamon is the recommended and safer choice. Due to the high coumarin in Saigon cinnamon, a half teaspoon can reach the daily limit for many adults, while multiple teaspoons of Ceylon can be consumed safely. For more information on potential side effects related to coumarin, resources like {Link: WebMD https://www.webmd.com/vitamins/ai/ingredientmono-1552/saigon-cinnamon} are available.

If you prefer the strong flavor of Saigon cinnamon, it's best suited for occasional use in specific dishes rather than as a daily additive to foods like coffee or oatmeal.

To identify the right cinnamon for your needs, consider these tips:

Check the Label: Look for products clearly marked "Ceylon cinnamon" or "Cinnamomum verum".
Examine the Sticks: Ceylon cinnamon sticks have thin, multiple layers resembling a cigar. Saigon cinnamon sticks are typically thicker and form a single layer.
Note the Origin: Ceylon cinnamon is primarily sourced from Sri Lanka, while Saigon cinnamon comes from Vietnam.

Why Health Experts Prioritize Ceylon for Daily Intake

Health experts recommend limiting cassia cinnamon varieties like Saigon due to coumarin concerns. While Saigon cinnamon does offer potential benefits such as antioxidant properties and possible blood sugar support, these are outweighed by the liver risks associated with its high coumarin content when consumed daily. Choosing Ceylon cinnamon allows you to enjoy the benefits of cinnamon with minimal coumarin exposure.

Conclusion

Saigon cinnamon is not suitable for daily consumption because of its high coumarin content and the associated risk of liver damage from regular intake. For everyday use, Ceylon cinnamon is the safe alternative. Understanding the differences between these cinnamon varieties is essential for making informed dietary choices.

Frequently Asked Questions

Saigon cinnamon is not safe for daily consumption because it contains high levels of coumarin, a natural compound that can be toxic to the liver when consumed regularly in high doses.

The main difference is the coumarin content. Saigon cinnamon has a very high coumarin concentration, while Ceylon cinnamon has only trace amounts, making Ceylon the safer option for regular consumption.

Due to its high coumarin levels, it is recommended to limit Saigon cinnamon consumption to very small amounts, and only for occasional use rather than on a daily basis.

Yes, but with caution. Since Saigon cinnamon has a much stronger flavor, you should use about half the amount when substituting it for Ceylon. For daily-use recipes, it is best to stick to Ceylon.

Authentic Ceylon cinnamon sticks are thin, papery, and form multiple layers. Saigon cinnamon is typically thick, hard, and forms a single scroll-like layer. Checking the product label for the botanical name, Cinnamomum verum for Ceylon, is also recommended.

Like other cinnamon varieties, Saigon cinnamon contains antioxidants and may help regulate blood sugar levels. However, the health risks associated with its high coumarin content for regular consumption outweigh these benefits for daily use.

High coumarin intake can be toxic to the liver, particularly for sensitive individuals and those with pre-existing liver conditions. It is always best to consult a healthcare professional for personalized advice.

Most cinnamon sold in U.S. supermarkets is a cassia variety, which includes Saigon and other high-coumarin types. Unless specifically labeled as "Ceylon," it is generally not recommended for daily, long-term consumption.