How Much Cinnamon Should You Take? A Sensible Range

People ask how much cinnamon to take as if there were one number. There isn't, but there is a sensible range, and the reasoning behind it's worth two minutes.

The working range

Add a small stick to tea, porridge or stewed fruit, or simmer briefly in decoctions (1 to 5 grams, added near the end).

Stay at food level: a few cups of tea, a spoon of powder, the amounts a cook would use. Concentrated extracts compress several servings into one capsule, so follow the label rather than free-pouring.

What the studies used

Cinnamon products may not clearly indicate which species (e.g., Ceylon, cassia) or parts (e.g., bark, leaves, roots) of cinnamon have been used in the making of a product. Research indicates that the types and parts of cinnamon have important differences in chemical composition, and these differences can affect the product’s impact on people.

Signs you have overdone it

Cinnamon is hot in nature. Push a warming herb hard and you feel flushed, restless, dry-mouthed; push a cooling herb and digestion turns sluggish. Either way, the fix is the same: stop, let things settle, restart at half the amount.

A practical note: When public health concerns arise about the safety of a dietary supplement or an ingredient including an herb, the FDA can take action to protect the public. Manufacturers and distributors of supplements are responsible for evaluating the safety and labeling of their products before marketing to ensure that they meet all regulatory requirements.

None of this replaces a practitioner who can look at your tongue, feel your pulse and ask awkward questions. Use this as background, not as a prescription.