Cinnamon Side Effects Explained: How Much Is Too Much?
Cinnamon has earned a golden reputation in the wellness world.
You’ve seen it in your morning lattes, sprinkled on oats, or mixed into smoothies.
It smells like comfort and tastes like something warm and familiar.
But what are the side effects of cinnamon if you’re using it often—or even daily?
That’s a question more people should ask before diving spoon-first into their spice jars.
Like many natural substances, cinnamon is powerful.
And when misused or overused, it can have real consequences for your health.
Understanding what makes cinnamon good—or risky—is a key part of reWilding your health naturally.
Let’s break it all down so you can use cinnamon with clarity and confidence.
What Are the Side Effects of Cinnamon?
Most of the cinnamon on grocery store shelves is Cassia cinnamon.
It’s inexpensive, intense in flavor, and widely used in processed foods.
The issue?
Cassia contains a compound called coumarin, a naturally occurring chemical that can cause liver damage if consumed in large amounts over time (1).
Ceylon cinnamon, also called "true cinnamon," contains far less coumarin.
So, while cinnamon offers antioxidants and blood sugar support, using the wrong type or too much of it can backfire.
Common Side Effects of Too Much Cinnamon
One of the most talked-about risks is liver damage.
This mainly comes from regular use of Cassia cinnamon due to its higher coumarin content.
Coumarin is toxic in high doses, especially if your liver is already under strain (2).
Fatigue, abdominal discomfort, and even elevated liver enzymes can show up if you're overdoing it.
Another overlooked issue?
Mouth and throat irritation.
Dry cinnamon powder is intense.
Ever tried a spoonful straight?
It clings to your mouth, dries out your throat, and can cause a burning sensation.
Some people even experience allergic responses—itchiness, swelling, or sores.
There’s also a risk for people managing blood sugar.
Cinnamon is known to lower glucose levels, which sounds great until it drops too low (3).
Hypoglycemia can sneak up fast when cinnamon is combined with diabetes meds or a low-carb diet.
Feeling shaky, dizzy, or faint?
It could be the cinnamon working too well.
Let’s not forget the infamous “cinnamon challenge.”
Inhaling dry cinnamon powder is more than a viral trend—it’s a respiratory hazard.
Even a small amount in your lungs can trigger coughing fits, inflammation, or worse.
It’s not just uncomfortable—it’s dangerous.
Cinnamon Side Effects in Women
Women often turn to cinnamon for its warming properties or potential hormone benefits.
But there are a few things to keep in mind.
Some report menstrual cycle changes when using cinnamon consistently (4).
While clinical studies are limited, any herb or spice that interacts with hormones deserves cautious use.
Pregnant or breastfeeding?
It’s best to be especially careful.
Cinnamon—especially in larger amounts—may stimulate the uterus.
That’s not ideal during pregnancy, where stability and calm are everything.
Breastfeeding mothers should also be mindful, as compounds from cinnamon can pass into breast milk.
Always consult with a natural health practitioner if you're using it regularly.
How Much Cinnamon Is Too Much?
This comes down to the type of cinnamon you're using.
Cassia cinnamon contains about 5% coumarin.
For most adults, the safe daily limit for coumarin is around 0.1 mg per kg of body weight (5).
That means even half a teaspoon of Cassia cinnamon can push some people over the safe zone.
Ceylon cinnamon?
Much gentler.
It contains 250 times less coumarin than Cassia.
That’s why it’s the better choice for daily use.
Stick to no more than 1 to 1.5 teaspoons per day, even with Ceylon.
Remember—more is not always better.
The Difference Between Ceylon and Cassia Cinnamon
Most cinnamon in North America is Cassia.
It’s darker, more pungent, and curls in thick, hard sticks.
Ceylon is lighter in color, softer in taste, and breaks easily.
The primary health difference?
Ceylon’s ultra-low coumarin content makes it safer.
At Wild Foods, we only source organic Ceylon cinnamon from small farms with sustainable practices.
Why?
Because quality matters.
And when it comes to your liver and long-term health, that difference is everything.
Best Ways to Use Cinnamon Safely
If you love cinnamon—and let’s be honest, who doesn’t—you can absolutely keep it in your life.
Just use it wisely.
Always opt for Ceylon cinnamon.
Start with small amounts—about ¼ teaspoon—and work your way up if needed.
Pair it with healthy fats like coconut oil or grass-fed butter for better absorption.
Use it in coffee, smoothies, or warm teas for a comforting ritual.
And skip the shortcuts—don’t swallow dry powder or experiment with cinnamon oil without guidance.
Want a trusted source?
Try Wild Foods Organic Ceylon Cinnamon—it’s pure, potent, and made the way nature intended.
Final Thoughts
Cinnamon is a gift from nature—but even gifts can have strings attached.
When you ask what the side effects of cinnamon are, you’re stepping into deeper awareness.
And that’s precisely the kind of mindset that builds long-term health.
You don’t need to fear cinnamon.
You just need to respect it.
Use the right kind.
Use the right amount.
Listen to your body.
That’s how you stay wild and well.
Start with small changes—like switching to organic Ceylon cinnamon—and let nature support your journey.
No fillers, no toxins—just real cinnamon from real farms.
FAQs on Cinnamon Side Effects
What are the adverse effects of cinnamon on the body?
Too much cinnamon, especially Cassia, can lead to liver damage, mouth irritation, and dangerously low blood sugar.
What organ does cinnamon affect?
The liver is most affected due to coumarin levels in Cassia cinnamon.
How much cinnamon is safe per day?
Ceylon: Up to 1.5 teaspoons. Cassia: No more than ½ teaspoon daily.
Is cinnamon safe to use every day?
Yes, when using high-quality Ceylon cinnamon in moderation.
Can cinnamon affect menstrual cycles?
Some women notice changes. Use cautiously and monitor how your body reacts.
Related Studies
1. Title: The Relation between Hepatotoxicity and the Total Coumarin Intake from Traditional Japanese Medicines Derived from Cinnamon Bark
Summary: This study quantified coumarin content in Kampo medicines derived from cinnamon and assessed liver toxicity risk, finding no abnormal liver function despite some patients exceeding the tolerable daily intake.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC4913087/
2. Title: Toxicology and Risk Assessment of Coumarin: Focus on Human Data
Summary: EFSA established a tolerable daily intake (TDI) of 0.1 mg/kg body weight for coumarin based on animal and human hepatotoxicity data, supporting safe daily intake limits.
Link: https://pubmed.ncbi.nlm.nih.gov/20024932/
3. Title: The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose Levels in Humans
Summary: A clinical trial showed that various cinnamon doses significantly lowered preprandial and postprandial blood glucose levels in diabetic and obese individuals, confirming cinnamon's glucose-lowering effect.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6425402/
4. Title: The Effect of Cinnamon on Menstrual Bleeding and Systemic Symptoms in Female College Students
Summary: This randomized double-blind trial found that cinnamon significantly reduced menstrual pain, bleeding amount, nausea, and vomiting without adverse effects.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC4443385/
5. Title: Safety of Cinnamon: An Umbrella Review of Meta-Analyses and Clinical Trials
Summary: A systematic umbrella review indicated that cinnamon intake within recommended daily limits did not cause significant adverse effects, although excessive intake could cause hepatotoxicity and skin sensitization.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8804376/
