How much cinnamon per day is safe depends mostly on which cinnamon you use. The limiting factor is coumarin, a natural compound that is plentiful in cassia cinnamon and present only in traces in Ceylon cinnamon. The tolerable daily intake set by Germany's Federal Institute for Risk Assessment (BfR) is 0.1 mg of coumarin per kilogram of body weight. For a 60 kg (132 lb) adult, the BfR estimates that about 2 grams of cassia a day reaches that limit. Ceylon cinnamon leaves far more room.
Key takeaways
- The limiting factor is coumarin, a natural compound that is plentiful in cassia cinnamon and present only in traces in Ceylon cinnamon.
- Germany's Federal Institute for Risk Assessment (BfR) sets a tolerable daily intake of 0.1 mg of coumarin per kilogram of body weight.
- Occasional sprinkles of any cinnamon are not a concern for most healthy adults; daily, larger amounts are where the type matters.
- If cinnamon is a daily habit, choose Ceylon and read the label.
What is coumarin, and why does it matter?
Coumarin is a fragrant plant compound found in cassia cinnamon, tonka beans, sweet clover and some other plants. It is part of what gives cassia its strong, warm smell. In large amounts taken over a long time, coumarin has been linked to liver effects in sensitive people, which is why European food-safety agencies set a daily intake guideline for it.
The guideline is set with a wide safety margin. The BfR notes that going slightly above it for a week or two is not considered a risk; the concern is large amounts of high-coumarin cinnamon over long periods.
How much cinnamon per day is safe? The numbers
The tolerable daily intake works out like this for a few body weights:
| Body weight | Coumarin tolerable daily intake |
|---|---|
| 50 kg (110 lb) | 5 mg a day |
| 60 kg (132 lb) | 6 mg a day |
| 80 kg (176 lb) | 8 mg a day |
| 100 kg (220 lb) | 10 mg a day |
How much cinnamon that equals depends on the coumarin in it. Cassia varies a lot from batch to batch, which is why the BfR uses an average and why about 2 grams of cassia a day can reach the limit for a 60 kg adult, and less for a lighter person. Ceylon cinnamon, by contrast, generally contains only traces of coumarin, so everyday culinary amounts stay well below the guideline.
A practical rule of thumb
- Occasional cooking and baking: any cinnamon is fine for most healthy adults.
- A daily teaspoon or more: choose Ceylon, or keep cassia to small amounts.
- Daily supplements: choose a product made from Ceylon cinnamon that states its species and amount on the label.
- Children and smaller adults: the limit scales with body weight, so the same spoonful counts for more.
How to know which cinnamon you are getting
Most supermarket ground cinnamon is cassia unless the label says Ceylon, Cinnamomum zeylanicum or C. verum. "Saigon" and "Korintje" cinnamon are cassia types and tend to be especially high in coumarin. A 2013 U.S. study found coumarin in all the store-bought cinnamon, cinnamon-flavored foods and cinnamon supplements it tested, which the authors judged were probably Indonesian cassia, and only traces in Ceylon (C. verum) bark. When cinnamon is a daily habit, the species on the label matters more than the brand.
Who should be more careful with cinnamon?
Talk to your healthcare professional before taking cinnamon in supplement amounts if any of these apply:
- You are pregnant or nursing.
- You have a liver condition or have been told to watch your liver health.
- You take any type of medicine. NCCIH notes theoretical reasons to suspect that some components of cinnamon may interact with an anticancer medicine or nicotine.
- You have had a reaction to cinnamon, such as mouth irritation or a rash.
Where Ceylon Cinnamon+ fits
If you want a daily cinnamon routine without guessing which kind is in the jar, Ceylon Cinnamon+ is a one-ingredient formula: 1,200 mg of Ceylon cinnamon bark per two-capsule serving, in a plant-based pullulan capsule. Ceylon Cinnamon+ supports healthy blood flow and provides potent antioxidant support.* The label direction is two capsules once a day, 20-30 minutes before a meal with an 8 oz glass of water, or as directed by your healthcare professional.
The label also says not to exceed the recommended dose, and pregnant or nursing mothers, anyone under 18 and anyone with a known medical condition should consult a physician before use. The NIH's National Center for Complementary and Integrative Health (NCCIH) adds that Ceylon cinnamon in larger amounts during pregnancy is considered unsafe, and that little is known about the safety of larger amounts while breastfeeding. NCCIH also notes theoretical reasons to suspect that some components of cinnamon may interact with an anticancer medicine or nicotine, and advises anyone who takes any type of medicine to talk with a health care provider before using cinnamon. It adds that prolonged use of cassia cinnamon could be an issue for people with liver disease. Every batch is third-party tested for purity and potency by an outside lab, and manufactured in USA with globally sourced materials in an NSF-certified, GMP-certified, FDA-registered facility. See our standards.
Frequently asked questions about how much cinnamon per day is safe
Is a teaspoon of cinnamon a day too much?
It can be, with cassia. The BfR estimates that a 60 kg (132 lb) adult reaches the coumarin guideline with about 2 grams of cassia a day, and a lighter person with less. With Ceylon cinnamon, which has only traces of coumarin, a daily teaspoon is far below it.
Is Ceylon cinnamon coumarin-free?
Not completely. Ceylon generally contains only traces of coumarin, far less than cassia, which is why it is preferred for regular use.
What happens if I have more cinnamon than the guideline for a few days?
The BfR notes that going slightly above the tolerable daily intake for a week or two is not considered a health risk. The concern is high-coumarin cinnamon in large amounts over long periods.
Does cooking remove coumarin?
Baking and cooking do not reliably remove coumarin. Choosing the type of cinnamon is the more practical way to manage it.
Can I take a cinnamon supplement and still cook with cinnamon?
Yes, for most healthy adults, especially when both are Ceylon. If you use a lot of cassia in your cooking, factor it in, and ask your healthcare professional first if you are pregnant or nursing, have a liver condition, take any medicine, or have had a reaction to cinnamon.
Related reading from our Wellness Hub
- Chromium and Cinnamon for Blood Sugar: What the Research Says
- Heart-Healthy Habits: Food, Movement and Sleep Basics
Sources
- German Federal Institute for Risk Assessment (BfR): FAQ on coumarin in cinnamon and other foods
- NCCIH (National Center for Complementary and Integrative Health): Cinnamon, updated November 2024
- Wang YH, et al. Cassia cinnamon as a source of coumarin in cinnamon-flavored food and food supplements in the United States. Journal of Agricultural and Food Chemistry, 2013
Individual results vary.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
