Cinnamon Supplement Dosage: What’s Safe and How to Use It

If you’ve started taking cinnamon as a supplement, you probably wonder how much is right for you. The good news is that most people can get benefits without risking side effects, as long as they stick to proven ranges. Below we break down the usual doses, why they matter, and what to watch out for.

Standard Dosage Recommendations

Most studies on cinnamon extract use a dose between 120 mg and 600 mg of a standardized powder (usually 6%–10% cinnamaldehyde). In practical terms, that’s about one to three capsules a day, depending on the brand’s strength. If you’re using a liquid extract, the typical amount is 1–2 mL (roughly ½ to 1 teaspoon) taken with food.

For people aiming to support blood sugar, 250 mg taken twice daily is a common protocol. Those looking for antioxidant or anti‑inflammatory benefits often stay around 500 mg once a day. Always check the label for the exact amount of “Ceylon” or “Cassia” cinnamon, because Cassia has higher coumarin, which can affect the liver at high doses.

Start low. If you’re brand‑new to the supplement, try 100 mg a day for a week, then gradually increase to your target dose. This lets your body adjust and helps you spot any digestive discomfort early.

Safety Tips and Who Should Avoid High Doses

Cinnamon is generally safe, but too much coumarin—found mainly in Cassia—can strain the liver. The European Food Safety Authority suggests a safe daily intake of 0.1 mg of coumarin per kilogram of body weight. For a 70 kg adult, that’s about 7 mg of coumarin, which translates to roughly 300 mg of Cassia powder. If you use a Ceylon variety, coumarin levels are much lower, and you can stay comfortably above that amount.

People on blood‑thinning medication (like warfarin) should talk to a doctor before adding cinnamon, because it can enhance the drug’s effect. Pregnant or nursing mothers should also keep doses modest—no more than 250 mg a day—unless a health professional says otherwise.

Watch for mild side effects such as stomach upset or mouth irritation. If you notice any rash, dizziness, or unusual bleeding, stop the supplement and seek advice.

To keep things simple, follow these steps:

• Pick a reputable brand that lists the exact cinnamon type and amount of extract.
• Start with the lowest recommended dose and increase slowly.
• Take the supplement with a meal to reduce stomach irritation.
• Monitor how you feel and adjust if you notice any discomfort.
• Check with a doctor if you have liver issues, are on blood thinners, or are pregnant.

By staying within these ranges and listening to your body, you can enjoy cinnamon’s sweet benefits without the downside. Remember, supplements are meant to complement a balanced diet, not replace it. Keep your meals rich in whole foods, stay active, and let the cinnamon do its supportive job.