Cinnamon Powder: Health Benefits, How to Use It and How Much Is Safe

Cinnamon is more than a spice for cakes and bofrot. Many people in Ghana add cinnamon powder to tea, porridge (koko, Tom Brown, oats) and smoothies for its warm, naturally sweet flavour and possible health benefits. But there is also a safety limit many people don’t know about. This guide covers both.

Types of cinnamon: cassia vs Ceylon

• Cassia cinnamon: the most common type in shops worldwide. Strong flavour, but contains relatively high amounts of coumarin, a natural substance that can affect the liver in large amounts.
• Ceylon (“true”) cinnamon: milder and contains much less coumarin, usually more expensive.

If you use cinnamon every day in large amounts, the type matters.

Possible health benefits of cinnamon

1. Helps you use less sugar

Cinnamon’s natural sweetness lets you reduce added sugar in tea, porridge and baking. This is one of its most practical benefits for weight and blood sugar control.

2. Blood sugar support

Some studies suggest cinnamon may modestly help blood sugar control in people with type 2 diabetes, though results are mixed. It should never replace prescribed diabetes treatment.

3. Antioxidants

Cinnamon is rich in polyphenol antioxidants, which help protect cells from oxidative stress.

4. Flavour without extra calories

A pinch adds lots of flavour for almost no calories, making healthy foods more enjoyable.

How much cinnamon is safe per day?

The European Food Safety Authority and Germany’s Federal Institute for Risk Assessment (BfR) set a tolerable daily intake for coumarin of 0.1 mg per kg of body weight. Because cassia cinnamon contains on average about 3 g of coumarin per kg, the BfR estimates that a 60 kg adult reaches the limit at about 2 g of cassia cinnamon per day, and a 15 kg child at about 0.5 g.

In practical terms:

• A level teaspoon of cinnamon weighs roughly 2.5 g.
• For adults using cassia cinnamon daily, about ½ to ¾ teaspoon a day keeps most people within the limit.
• For children, keep cassia cinnamon to a light sprinkle.
• Occasionally going above this for a short time is not considered dangerous, according to the BfR. The concern is high intake every day over a long period.
• If you want to use more cinnamon every day, choose Ceylon cinnamon.

Easy ways to use cinnamon powder

• Stir into koko, Hausa koko, oats or Tom Brown
• Add to tea, coffee or warm milk
• Sprinkle on fruit (banana, apple, pawpaw)
• Blend into smoothies
• Use in baking to cut sugar
• Mix a pinch with honey and warm water

Buy pure ground cinnamon here: Cinnamon Powder. You might also like Turmeric Powder and Aloe Blossom Herbal Tea, which contains cinnamon and other spices.

Who should be careful

• People with liver disease
• People taking diabetes medication (risk of low blood sugar with large amounts)
• People on blood thinners or medicines that affect the liver
• Pregnant women: normal food amounts are fine; avoid high-dose cinnamon supplements
• Anyone with a cinnamon allergy or mouth irritation

Never swallow dry cinnamon powder by the spoonful (“cinnamon challenge”); it can be inhaled and damage the lungs.

Frequently asked questions

Is it safe to take cinnamon every day?

Yes, in normal food amounts. With cassia cinnamon, keep to about ½–¾ teaspoon a day for an average adult, or choose Ceylon cinnamon if you use more.

Does cinnamon help with weight loss?

Not directly, but it can help you cut added sugar, which supports weight management. See our 30-day belly fat plan.

Can cinnamon lower blood sugar?

Some studies show modest effects, but results vary. People with diabetes should continue their prescribed treatment and talk to their doctor before using cinnamon supplements.

What is the best way to take cinnamon?

Add it to foods and drinks you already enjoy: porridge, tea, fruit and smoothies.

Health disclaimer: This article is for general information and does not replace medical advice. Speak to a qualified health professional if you have a medical condition or take medication.