What Happens If You Too Much Cinnamon? Understanding the Risks

October 26, 2025 •

4 min read

Did you know that the type of cinnamon you use can significantly impact your health? If you consume too much of the common cassia cinnamon, you risk potential side effects from the compound coumarin. So, what happens if you too much cinnamon?

Quick Summary

Consuming too much cassia cinnamon can lead to liver damage, low blood sugar, mouth sores, and medication interference due to its high coumarin content. Ceylon cinnamon is a safer alternative.

Key Points

Cassia vs. Ceylon: The most significant risk factor is the type of cinnamon, with Cassia containing high levels of coumarin and Ceylon containing only trace amounts.
Liver Damage: Excessive, long-term consumption of Cassia cinnamon can lead to liver toxicity and damage due to its coumarin content.
Low Blood Sugar: Overconsumption can cause excessively low blood sugar, especially for individuals taking diabetes medication.
Drug Interactions: High doses of Cassia cinnamon can interfere with medications for liver disease, diabetes, and blood thinning.
Inhalation Hazard: Inhaling dry cinnamon powder can cause choking, breathing difficulties, and lung inflammation.
Safe Intake Guideline: For Cassia, a maximum of 1 teaspoon daily is often suggested, while Ceylon cinnamon is much safer for regular consumption.
Moderation is Key: Using cinnamon as a seasoning in moderation is generally safe for most people, but supplements and high doses of Cassia carry risks.

The Crucial Difference: Cassia vs. Ceylon Cinnamon

Not all cinnamon is created equal. The distinction between Cassia cinnamon and Ceylon, or "true" cinnamon, is the most important factor in understanding the risks of overconsumption. Cassia cinnamon is the most common variety sold in North American supermarkets and is derived from the Cinnamomum cassia tree. It is cheaper to produce, has a strong, pungent flavor, and is rich in a naturally occurring substance called coumarin.

Ceylon cinnamon, on the other hand, comes from the Cinnamomum verum tree, native to Sri Lanka and southern India. It is often referred to as "true cinnamon," has a milder, sweeter flavor, and, most importantly, contains only trace amounts of coumarin. The health risks associated with excessive cinnamon intake are almost exclusively tied to the high coumarin content found in Cassia varieties.

Potential Health Risks of Excessive Cassia Cinnamon

Consuming too much Cassia cinnamon over a prolonged period can trigger several health issues. These risks are mainly caused by coumarin and the compound cinnamaldehyde.

Liver Damage

The most significant risk of high coumarin intake is potential liver damage, or hepatotoxicity. Coumarin is metabolized by the liver, and large doses can cause liver inflammation, elevated liver enzymes, and, in severe cases, liver failure in sensitive individuals.

Low Blood Sugar (Hypoglycemia)

Cinnamon is well-known for its ability to help lower blood sugar levels and improve insulin sensitivity. While beneficial in moderation, excessive intake can cause blood sugar to drop too low, especially for individuals with diabetes who are already on medication. Symptoms of low blood sugar include fatigue, dizziness, and fainting.

Mouth Sores and Allergic Reactions

Some people are allergic or sensitive to cinnamaldehyde, the compound that gives cinnamon its flavor. Excessive consumption can cause oral irritations, leading to mouth sores (known as cinnamon stomatitis), or skin irritation.

Breathing Problems from Inhalation

Dry cinnamon powder can be easily inhaled, especially if consumed in large, undiluted amounts, such as during the dangerous "cinnamon challenge." Inhaling cinnamon can irritate the lungs and throat, cause choking, and potentially lead to aspiration pneumonia if the lungs can't clear the fibers.

Drug Interactions

High doses of Cassia cinnamon can interact with certain medications, either intensifying their effects or exacerbating side effects. This is particularly relevant for individuals taking medications for:

Liver Disease: Exacerbates the risk of liver damage when combined with liver-affecting drugs like acetaminophen or statins.
Diabetes: Can cause blood sugar to drop too low when combined with diabetes medications.
Blood Thinners: High coumarin levels can interfere with blood clotting, which is especially dangerous for those on anticoagulant medications.

Cassia vs. Ceylon Cinnamon Comparison


Feature	Cassia Cinnamon	Ceylon Cinnamon
Origin	China, Indonesia, Vietnam	Sri Lanka, Southern India
Coumarin Content	High	Very Low, Trace Amounts
Flavor	Strong, pungent, spicy	Milder, sweeter, delicate
Appearance	Thick, single-layered, hard sticks	Thin, multiple-layered, fragile quills
Health Risk (Excess)	Higher risk of liver damage	Minimal health risk
Price	Less Expensive	More Expensive

How Much Cinnamon is Safe? Determining Your Intake

For Cassia cinnamon, moderation is the golden rule. The European Food Safety Authority (EFSA) recommends a tolerable daily intake (TDI) of 0.1 mg of coumarin per kilogram of body weight. For a 60 kg (132 lb) person, this equates to 6 mg of coumarin per day. Since Cassia cinnamon has highly variable coumarin levels (up to 1% by weight), the safest guideline is generally to consume no more than 1 teaspoon (around 2–4 grams) per day. Given the risk variations, many health experts advise consuming even less than this amount regularly to stay on the safe side, especially if you take it in supplement form or have a liver condition.

For those who use cinnamon frequently or in larger amounts, opting for Ceylon cinnamon is the best way to avoid coumarin-related risks entirely. Its naturally low coumarin content makes it a much safer choice for daily consumption and therapeutic use.

Safe Strategies for Enjoying Cinnamon

Choose Ceylon Cinnamon: If you are a regular or heavy cinnamon user, switch to Ceylon cinnamon. It offers the same flavor profile with significantly fewer health risks.
Moderate Cassia Intake: If you prefer the bolder flavor of Cassia cinnamon, use it in small quantities as a spice, not a health supplement.
Read Labels: Be mindful of products that don't specify the type of cinnamon. Assume it is Cassia and consume accordingly.
Consult a Professional: If you take cinnamon supplements for a specific health benefit, or if you have pre-existing liver issues or are on medication, speak to a healthcare provider first.

Conclusion

While cinnamon is celebrated for its warm flavor and potential health benefits, understanding the risks of overconsumption is vital for dietary health. The key difference lies in the type of cinnamon: the high coumarin content in Cassia cinnamon poses risks like liver damage and drug interactions, while Ceylon cinnamon is a much safer option for regular, higher intake. By moderating your consumption of Cassia or choosing Ceylon, you can safely enjoy this popular spice without compromising your well-being.

For more information on the safety of cinnamon and other supplements, you can consult reputable sources like the National Center for Complementary and Integrative Health.

Frequently Asked Questions

While it's not a classic overdose, excessive consumption of Cassia cinnamon can lead to serious health problems, primarily liver damage due to high coumarin levels. There is no known lethal overdose, but prolonged high intake is dangerous.

Initial symptoms from overconsumption of Cassia cinnamon may include gastrointestinal issues like nausea, heartburn, or stomachache. Allergic reactions resulting in mouth sores are also possible in sensitive individuals.

Yes, if consumed in moderation. It is safe to use Ceylon cinnamon daily due to its low coumarin levels. For Cassia cinnamon, daily consumption should be limited to about half a teaspoon to avoid potential liver toxicity.

The 'cinnamon challenge' involves attempting to swallow a tablespoon of dry cinnamon in under a minute. It is very dangerous and can lead to severe choking, irritation of the throat and lungs, and even aspiration pneumonia because the fine powder cannot be easily broken down by the lungs.

Pregnant women should consume cinnamon in moderation, sticking to amounts typically used for flavoring food. Cinnamon supplements containing high levels of coumarin, especially from Cassia cinnamon, are considered unsafe during pregnancy.

Ceylon cinnamon is considered the healthiest option for regular or high-volume consumption because it contains only trace amounts of coumarin, minimizing the risk of liver damage.

For sticks, Ceylon cinnamon is thin, multi-layered, and fragile, while Cassia is thick, single-layered, and hard. For ground cinnamon, Ceylon is a lighter tan color and finer texture than the darker, coarser Cassia. Checking the label for 'Ceylon' or 'Cinnamomum verum' is the most reliable method.