Is It Safe to Add Cinnamon to Your Coffee? Here's What Experts Say

Cinnamon has been used for its health benefits for thousands of years, and new research suggests your morning coffee might be the perfect place to add it.

If you’re looking to spice up your morning coffee, consider cinnamon. But before you do, here’s what experts have said about its effects on your health, what makes it safe, and when it’s too much.

"A sprinkle in coffee is perfectly safe," according to Lauri Wright, director of nutrition programs at the University of South Florida. Not only does cinnamon add flavor, but it is also healthy. "It may provide a few antioxidants and could offer a small benefit for blood sugar, but one of the biggest advantages is that it may help you cut back on sugar, flavored syrups, or sweet creamers," Wright explained.

But this is not to say that cinnamon can do wonders for your blood sugar. If you’re still taking your coffee with flavored creamers, sugar, whipped cream, or syrup, the dash of cinnamon will not do much to curb your blood sugar levels. In short, it won’t suddenly make that sweet latte healthy. It’s not a substitute for eating healthy, regular exercise, or medication either.

What’s a safe amount to add to your coffee daily? Wright recommends ¼ to ½ teaspoon a day, but this depends on the kind of cinnamon you use, and there are two kinds. The more common and affordable cassia has higher levels of the natural compound coumarin, which may be harmful to the liver when taken in large doses over time. On the other hand, what’s known as “true cinnamon,” ceylon, is milder in flavor and has less coumarin, making it a safer choice in the long run.

Beyond flavoring, cinnamon comes with health benefits backed by research. Studies have found that it is rich in antioxidants such as polyphenols, which help protect the cells from damage that can lead to heart disease. Some studies have also found that cinnamon can help reduce inflammation markers and support cardiovascular health. It contains small amounts of minerals like potassium, magnesium, and calcium, which are known to contribute to a healthy heart, and it has also been linked to lower LDL cholesterol and triglyceride levels.

Another benefit of cinnamon is in stabilizing blood sugar, especially after meals. "Cinnamon's effects on blood sugar stability can reduce reactive hunger and sugar cravings," said Michelle Routhenstein, a registered dietitian. "By slowing glucose absorption and supporting insulin sensitivity, cinnamon may help maintain steadier energy levels." Routhenstein adds that this also works when pairing it with coffee after a meal, cutting down the need to add sugar or flavored creamers.

Some studies have also found other potential benefits of cinnamon, though these still need further research. Lab-based research suggests that cinnamon may have anti-viral properties that could help prevent or slow down viruses like influenza and dengue. Other early research also focused on how certain compounds in cinnamon may protect against neurodegenerative diseases like Alzheimer's and Parkinson's, by helping curb protein buildup linked to brain damage. However, more research involving humans is needed to confirm these effects.

So is it safe to take cinnamon with your coffee? The answer is yes. But if you’re using cassia cinnamon, be careful not to add too much on a daily basis, since just a sprinkle is all you really need to enjoy its benefits without the risk.