Understanding Safe Consumption: How Much Cassia Cinnamon is Safe to Eat?

January 5, 2026 •

3 min read

Cassia cinnamon contains significantly higher levels of coumarin compared to its cousin, Ceylon cinnamon, a distinction critical for regular consumers concerned about liver health. Understanding the difference is crucial for safe consumption, as the 'cinnamon' most people buy is actually Cassia.

Quick Summary

Cassia cinnamon contains high coumarin levels, posing a liver toxicity risk with regular, high consumption. Understanding the difference between Cassia and Ceylon is key for safe intake.

Key Points

Limited Daily Cassia: Due to its high coumarin content, regular Cassia cinnamon intake should be limited, particularly for sensitive individuals, to help mitigate potential liver toxicity risks.
Ceylon is Safer for Daily Use: Ceylon cinnamon contains negligible amounts of coumarin, making it a preferable choice for regular, long-term consumption.
Coumarin Poses Potential Liver Risk: The primary health concern with high Cassia intake is potential liver damage from coumarin, an effect that may accumulate over time.
High-Risk Groups Need Caution: Individuals with liver disease, those on blood thinners, children, and pregnant women should exercise caution or consider using Ceylon cinnamon exclusively.
Identify Your Cinnamon: Most supermarket cinnamon is Cassia. Look for labels specifying 'Ceylon' (Cinnamomum verum). Ceylon sticks are typically light, fragile, and multi-layered, unlike Cassia's thick, hard bark.
Watch for Side Effects: Excessive consumption of Cassia can potentially lead to side effects including mouth sores, digestive upset, or fluctuations in blood sugar, especially in those on diabetes medication.

Understanding the Cassia Cinnamon Coumarin Risk

While both varieties offer flavor and potential health benefits, Cassia cinnamon's main health concern stems from its high concentration of coumarin, a natural substance that can be toxic to the liver in large doses. European health authorities have established a tolerable daily intake (TDI) for coumarin to protect consumers from potential liver damage over time. This threshold is a key factor in considering how much Cassia cinnamon is safe to consume on a regular basis.

The Tolerable Daily Intake (TDI) Explained

Regulatory bodies like the European Food Safety Authority (EFSA) and the German Federal Institute for Risk Assessment (BfR) have set the TDI for coumarin. This threshold is designed to limit the potential risk of liver damage from coumarin consumption over time.

Practical Cassia Cinnamon Intake Guidelines

For most healthy adults enjoying Cassia cinnamon occasionally, the amount is likely too small to cause concern. However, for those who consume cinnamon daily or in larger amounts, moderation is essential.

Considering the TDI, general guidelines suggest limiting regular intake of Cassia cinnamon. It is important to be mindful of consumption, particularly for children and sensitive individuals. Switching to Ceylon cinnamon is recommended for daily use, children, and those with pre-existing liver conditions.

Cassia vs. Ceylon: A Critical Comparison

This table highlights the significant differences between the two main types of cinnamon, emphasizing why Ceylon may be the safer choice for regular consumption.


Feature	Ceylon Cinnamon	Cassia Cinnamon
Botanical Name	Cinnamomum verum	Cinnamomum cassia
Origin	Sri Lanka	China, Indonesia, Vietnam
Coumarin Content	Very low, trace amounts	High (approx. 0.4-1.2% by weight)
Safe for Daily Use	Generally considered safer for daily use	Limited due to coumarin
Appearance (Quills)	Fragile, multi-layered, light tan	Thick, hard, single-layer bark, dark reddish-brown
Flavor Profile	Mild, sweet, complex with citrus notes	Stronger, spicier, and slightly bitter
Best For	Daily use, delicate recipes	Occasional use, bold, robust dishes

Who Should Exercise Extra Caution?

Certain individuals are at a higher risk of adverse effects from Cassia's high coumarin content.

High-risk groups include:

People with Liver Disease: More susceptible to coumarin's effects; should consider avoiding Cassia and choosing Ceylon.
Those on Blood-Thinning Medication: Coumarin may interfere with certain medications, potentially increasing bleeding risk.
Individuals Taking Hepatotoxic Drugs: May exacerbate liver stress.
Pregnant or Breastfeeding Women: Limited reliable information suggests caution with high doses.
Individuals Undergoing Surgery: Cassia may influence blood sugar control. Consider discussing use with a healthcare provider before surgery.

Recognizing Potential Side Effects

Excessive intake of Cassia cinnamon can potentially lead to side effects:

Liver Stress: Can potentially cause fatigue, nausea, abdominal discomfort; severe cases may show jaundice.
Mouth Sores: Some individuals may experience an allergic reaction to cinnamaldehyde.
Low Blood Sugar: May cause hypoglycemia, especially with diabetes medication.
Breathing Issues: Inhaling powder can irritate lungs.

Making a Safe Choice for Your Spice Rack

To ensure safety for daily or frequent use, consider Ceylon cinnamon. Most generic "cinnamon" is Cassia. Look for products labeled "Ceylon cinnamon" or Cinnamomum verum. Ceylon sticks are thin, multi-layered, and light tan. Choosing Ceylon can reduce the coumarin risk, particularly for therapeutic use.

Conclusion

While occasional moderate use of Cassia cinnamon is unlikely to pose a significant risk for most people, its high coumarin content makes it potentially unsuitable for daily, heavy consumption. The tolerable daily intake of coumarin can be a factor to consider with regular Cassia use. For consistent use or for those in high-risk groups, switching to Ceylon cinnamon is a generally recommended option. Making an informed choice based on cinnamon type can support your health while still enjoying the spice. For more information, visit the National Center for Complementary and Integrative Health (NCCIH).

Frequently Asked Questions

Coumarin is a naturally occurring plant compound found in Cassia cinnamon. While contributing to the aroma, in large amounts over time, it may be toxic to the liver.

Cassia cinnamon is generally darker, thicker, and has a stronger, spicier flavor, while Ceylon cinnamon is lighter, sweeter, and has thin, fragile, multi-layered quills. Always check product labels for 'Ceylon' or the botanical name Cinnamomum verum.

Excessive intake of Cassia can potentially lead to liver effects over time due to high coumarin levels. Other potential side effects can include mouth sores, low blood sugar, and digestive problems.

Yes, individuals with liver disease, those taking anticoagulant medications like warfarin, pregnant women, and young children should be cautious with Cassia cinnamon and may consider opting for Ceylon instead due to the higher risk of adverse effects.

Yes. Cassia may interact with medications for diabetes, potentially affecting blood sugar levels. It can also interact with drugs that affect the liver, potentially increasing the risk of liver effects.

Yes, many cinnamon supplements contain Cassia, which is a factor to consider regarding coumarin intake. Always check supplement labels for the botanical name or coumarin content.

Yes, occasional baking using typical recipe amounts of Cassia cinnamon is generally considered safe for most healthy adults, as the intake is not typically high enough to cause concern. The potential risk is associated with regular, high consumption.