When to take Ceylon Cinnamon
Also known as Cinnamomum verum, Cinnamomum zeylanicum, true cinnamon
No study shows a best time of day for Ceylon cinnamon, so take it at the same time each day. Choose Ceylon over cassia: cassia can be high in coumarin, which can harm the liver, while Ceylon has hardly any.
Last reviewed October 13, 2026
Timing
| Best time | Any time of day |
|---|---|
| Food | With or without food |
| Fat-soluble | No |
- Any time; consistency matters more than timing.
- Labels often don't say which type of cinnamon is inside. Look for Ceylon, Cinnamomum verum or Cinnamomum zeylanicum.
Check with your doctor first if…
- Cassia vs Ceylon: cassia, the common type in North America, can contain high levels of coumarin, which has been linked to liver problems. One teaspoon of cassia powder can go over Europe's safe daily coumarin limit. Ceylon has hardly any coumarin.
- Liver disease: long-term use of cassia could be a concern. Ask your doctor before taking any cinnamon supplement.
- Pregnancy: food amounts are considered safe, but larger amounts of Ceylon cinnamon during pregnancy are considered unsafe.
- Breastfeeding: little is known about the safety of supplement amounts.
- Medicines: if you take any medicine, talk with your doctor before using cinnamon supplements.
- Side effects: larger amounts or long-term use can cause stomach problems (bloating, heartburn, nausea) or allergic reactions.
Amounts studied
Trials in a 2023 review used 120 mg to 3,000 mg of cinnamon a day for 6 to 16 weeks. Many trials did not say which type of cinnamon they used.
Follow the serving size on your product’s label.
What the research says
| Area | Evidence | Summary |
|---|---|---|
| Blood sugar levels | Limited | Results are mixed. A 2023 review of trials found no clear overall change in fasting blood sugar or HbA1c (a 3-month blood sugar average), and NCCIH says it is unclear whether cinnamon helps.[3] |
| Healthy blood fat levels | Limited | The same review found small changes in triglycerides and LDL cholesterol. The type of cinnamon was often not stated, so it is hard to apply these results to Ceylon.[3] |
Questions
What is the difference between Ceylon and cassia cinnamon?
Ceylon is called true cinnamon and comes mainly from Sri Lanka. Cassia is the common type in North America and can contain high levels of coumarin, which can harm the liver. Ceylon contains hardly any coumarin.
Should I take cinnamon before or after meals?
There are no good studies on cinnamon timing. Take it at a time you can stick with each day.
Can I take Ceylon cinnamon every day?
Cinnamon is likely safe in normal food amounts. Larger amounts or long-term use are sometimes linked to stomach problems or allergic reactions, so ask your doctor about daily supplements, especially if you have liver disease.
Can I take cinnamon while pregnant?
Food amounts appear safe in pregnancy. NCCIH says larger amounts of Ceylon cinnamon during pregnancy are considered unsafe, so skip supplements unless your doctor says otherwise.
Plan your whole routine
Add Ceylon Cinnamon and everything else you take to the planner to see your morning, midday and evening, and what to keep apart.
Open the plannerFrom AT2A
Sources
- Cinnamon: Usefulness and Safety, NCCIH (accessed October 13, 2026)
- Medicinal properties of 'true' cinnamon (Cinnamomum zeylanicum): a systematic review (BMC Complement Altern Med 2013), PubMed Central (accessed October 13, 2026)
- The Effect of Cinnamon on Glycolipid Metabolism: A Dose-Response Meta-Analysis of Randomized Controlled Trials (Nutrients 2023), PubMed Central (accessed October 13, 2026)
- Cinnamon (Drugs and Lactation Database, LactMed), NIH National Library of Medicine (accessed October 13, 2026)
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. It is general information, not medical advice: talk with your doctor or pharmacist before starting a supplement, especially if you are pregnant, breastfeeding, take medicine or have a health condition.