Why You Should Add Cinnamon to Turmeric and its Safe Dosage

One very common question these days we receive over email and comments is whether we can use cinnamon along with turmeric in paste or other recipes.

If yes, then how much.

This is a good question indeed because cinnamon like turmeric is an awesome spice and integral part of Indian kitchen.

It is known to have numerous benefits just like turmeric.

Before getting into further detail on the query, for the sake of readers who are unaware of cinnamon, I will just talk about the benefits of cinnamon in brief.

Quick overview: Cinnamon and its Benefits

Cinnamon has been used as a spice and medicine in India for thousands of years.

The spice is produced by using bark of cinnamon tree.

There are two key types of cinnamon available – ceylon or true cinnamon and cassia or Chinese cinnamon.

The Ceylon variety is more difficult to find and is sweeter in taste.

Like in the case of turmeric where many of its benefits are attributed to curcumin, in case of cinnamon most of its health benefits are attributed to a compound called cinnamaldehyde.

Other compounds include cinnamyl acetate, and cinnamyl alcohol.

Here are some of the key benefits of cinnamon

A powerful anti-oxidant: Like turmeric cinnamon is a powerful antioxidant known as polyphenols.

In fact cinnamon is found to be more powerful anti-oxidant than garlic.

Anti-microbial : Cinnamon (again like turmeric) is an excellent anti-microbial agent. It is so good that a study says it can be used to preserve food! It has been known to stop the growth of bacteria and fungi.

Anti-inflammatory: cinnamon is known to have anti-inflammatory properties too. It does this by inhibiting the release of arachidonic acid which is “inflammatory fatty acid”.

Great for heart health: Research has shown that cinnamon is helpful in reducing LDL and promoting HDL.

Helps in blood sugar control: Cinnamon is known to help people with type 2 diabetes by reducing insulin resistance and thus improving their ability to respond to insulin. It is known to increase the glucose uptake.

Helpful in several brain disorders: Cinnamon is also known to help in Neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease.

Anti-cancer effects: Various animal studies have reported that cinnamon may be helpful in cancer prevention and treatment.

Why You Should Add Cinnamon to Turmeric and its Safe Dosage

Caution — Both cinnamon are not created equal: which one to take?

Okay, so we now know some of the reasons to include cinnamon, but one has to be careful.

Cinnamon (both varieties) have a compound called coumarin.

Coumarin has been related to liver disease in several studies and this one has to be careful while using cinnamon.

The percentage of coumarin in Cassia is much higher than in Ceylon. Thus is it much safer to use ceylon cinnamon.

Cassia cinnamon may contain upto 1% coumarin (the % varies from sample to sample) while Ceylon cinnamon has only 0.004% coumarin.

Thus, ALWAYS take ceylon cinnamon and not cassia.

It is interesting that the cinnamon you will get almost everywhere will be cassia as it the most used variety.

Also, I need to mention that health benefit wise both have same. It is just the percentage of coumarin which make ceylon a better choice.

What is a safe daily dose of cinnamon?

If you are a very infrequent user, say you take once a week, etc. then upto 6 gms of cinnamon is fine. But the things change as you start using it daily (very frequently).

Let’s find out how much cinnamon is safe.

According to The German Federal Institute for Risk Assessment (BFR) it is recommended not to have more than 0.1 mg coumarin per day (if you want to use it frequently).

So with the above info on % coumarin in Ceylon cinnamon (0.004%) let’s find out how much cinnamon can you take safely.

Doing simple math we get the safe number as 2.5 gms of Ceylon cinnamon. I will be more conservative and make it 2.0 gms.

Daily safe dose is – 2 gms of cinnamon roughly translates to 1/3 tsp of cinnamon

Now, this number is applicable if you plan to use cinnamon on a daily basis.

Can I use turmeric and cinnamon together and how?

Yes, you can and you should.

Both have several similar health benefits and thus can add significantly to each other.

There are no interactions found between turmeric and cinnamon and thus they are safe to be taken together in that respect too.

How to take cinnamon along with turmeric

While cinnamon can be taken separately from turmeric but if you want to have them together here are some awesome ways:

  • One of the best ways is to add cinnamon to your golden paste. Ceylon cinnamon is sweet and thus can also add to its taste. I tried this and found the taste to be better. Get golden paste recipe here>
  • Another great one –  turmeric (1 tsp) + cinnamon (1/4 tsp) + black pepper (2-3 freshly grounded) + raw manuka honey (whatever is required to make a paste) . Cinnamon, turmeric, and honey is a great combo for health! Cautionto be avoided if you are taking turmeric for inflammation (as sugar is known to be inflammatory), also people with sugar related disorders should consult a doctor before taking. 
  • You can add cinnamon to your turmeric tea also. It can also act as a healthy sweetener. Get turmeric tea recipe here>

Of course, there are so many other ways.

Like turmeric, cinnamon also can be used in numerous ways. Experiment and find the one which suits you.

In the end..

There is no reason why you should NOT add cinnamon to turmeric. Just be careful to use Ceylon cinnamon and well within the safe dosage.

Start using turmeric + cinnamon combo today!


82 thoughts on “Why You Should Add Cinnamon to Turmeric and its Safe Dosage”

  1. I want to know if a combination of ground black pepper, cinnamon and turmeric caN assist in DEALING WITH sibo. I have this problem with poor gut health

    • Cinnamon is high in oxalates so one should avoid its use if you are prone to kidney stones. 1-3 sticks a day should be safe for a healthy individual.

  2. Is it ok to take 1(capsule) 500mg. each of Turmeric Curcumin and Ceylon Cinnamon together twice a day with black coffee nothing added

  3. Amazing information, thank you. I make an amazing anti-inflammatory tea including Ceylon cinnamon, turmeric, ginger and ground pepper. Then I add fresh lemon juice and honey. It helps with everything from, arthritis, muscle aches and pains, colds and even to get a better nights sleep! It’s my favorite tea to make. I’ll even add bone broth to give it that extra umph. My body loves it

  4. Please advise if tumeric, lemon and cinnamon and black pepper in the measured dose is safe for me as an asthmatic? ..and will it help me with this and bronchitis? Thanks

  5. The limit for coumarin is 0.1 g / kg of body weight daily. Not 0.1 g per day!!!! Given an avg body weight of 70 kg, you can have 70 times 1/3 of a teaspoon of Ceylon cinnamon without worry of coumarin damage to the liver. I know very few people who would approach 20 tsp of cinnamon a day!!

  6. Hi I have osteoarthritis and take 2 heaped teaspoons of turmeric powder with a few grindings of black pepper in a small amount of full fat milk every morning.I have just discovered the health benefits of ceylon cinnamon and manuka honey combined. Can I add the cinnamon and manuka honey to my turmeric concoction.I have slightly low sodium levels 129

  7. Hi, I like to know how careful I have to be with what I take first thing in the morning. Glass of warm water with lemon, 2 tablespoons of brags vinegar, turmeric, cylon cinnamon, ginger.
    I have to be very careful with my liver. I have a glass of wine at dinner, I don’t drink hard liquor, never did

    • Hi. The individual ingredients such as lemon, ginger, cinnamon, turmeric are safe for liver health if taken within recommended doses but we can’t comment much on the safety of the mix.

    • Hi. For an entire batch of Golden paste 1 tsp of Golden Paste suffices. If you are taking 1 tsp Golden paste daily, a pinch or 1/4 tsp cinnamon powder is beneficial.

  8. Your credibility and reliability is seriously comprised when you stated that there are about 2 grams of cinnamon in 1/3 tsp. Most other sources I have consulted give about 2.4 grams in one tsp. So you are off by a lot! This seems pretty basic. Moisture content should not vary significantly if this is dry powder. This should be a pretty simple thing to get straight.

    • Actually, they rounded it down (and wrote it in the article?!) as an added safety feature.
      Your credibility may be compromised if you can’t an article prioerly

    • i am not disputing anything, just trying to figure out what is safe dose ceylon. If 2.3 grams = 1 tsp. You rounded down to 2 grams but said that is = to 1/3 tsp??

    • Hi. Yes you can mix turmeric powder and cinnamon powder if you are making turmeric tea. If it is the Golden Paste please add cinnamon powder in the end.

  9. Can i blend cinnamon, tumeric, garlic, ginger, black pepper to manage blood pressure, weight and inflamation. If yes, what quantities, storage and frequency

  10. Are we not to consider our blood groups be4 taking the mixture? I m suffering from joint pains and heart problem and reflux acid .hw can mixture of cinna ,tumaric and honey can help? State right dosage plis.

  11. Hi, I read where to combine Honey, Cinnamon and water.
    2Tbs honey, 1Teaspoon of cinnamon, 1 cup of water
    Combined together and drink each morning for weight loss.
    I just found out about all the benefits of TURMERIC. I want to add it to my daily routine also.
    I do take phentermine for weight loss under doctors order. But need something to give me a kick.
    How do I combine all this and the amount?

  12. Care for your opinion – Health and Amounts? – Morning Coffee (Black) + Turmeric (How much?) plus Lemon Juice (How much? + Cinnamon (How much?) + Honey -(Teaspoon) Now ylour Opinion ?

  13. Can I put turmeric powder and cinnamon and black pepper in a cup and add boiling water to make a drink? If so what amount should I use, I intend drinking one cup daily

    • Hi. It would be preferable that you would add the spices and then let them simmer in it for 10 minutes or so. For 1 cup of water, 1/2 tsp of turmeric powder, 2 1 inch sticks of cinnamon or 1/4 tsp cinnamon powder and 1/4 tsp black pepper freshly ground should be fine.

      • I found nano curcusorb by one planet, curcumin from turmeric extract, 40x better absorbtion, 250mg. What do you think about capsule like these? Is there side effect we should consider?

        • Has the claim for 40 times better absorption been proven by studies? Supplements are not advised especially on a long term basis unless the condition requires it such as in cancer. Side effects could range from anything such as gastric side effects to increased bleeding risk. Consult a health practitioner before taking supplements.

      • What if I combine these 3 spices in a 500mg capsule form and take one a day? How much of each should I put into the capsule?

        • Hi. There is no specific ratio as such. Turmeric would constitute the maximum say if it is 1/2 tsp turmeric powder, then 1/4 black pepper powder and 1/4 cinnamon powder should help. You can downsize accordingly.

  14. Hi I haveva inflammatory connective tissue disease called scleroderma I believe this could help me alot what would be the best way to take both herbs

  15. I have been told countless times that adding Ceylon cinnamon to turmeric will elimate the “cat pee” smell that sometimes affects both people and animals. I thought that was worth mentioning.

    • In the end,only issue can be it maybe tough to mix uniformly if paste is think. But as cinnamon is a spice it can also well tolerate heat and can be added alongside turmeric too.

  16. I enjoy using turmeric for my severe migraine headaches. I use 1c (8oz) of pure pineapple juice, 1TBS of turmeric, 1TBS of black pepper 1TSP of ginger. It takes the edge off if not completely dissipates my headaches. I give this to my teenage daughter and my aging mom as well. It’s our go to for all of our headaches.

  17. I have tried both types of cinnamon and mostly use the Ceylon organic brand . I just put the amount into my tea or coffee each morning and it’s very enjoyable, I have the turmeric colden paste on most of my savoury meals and feel that it’s helpful as an anti inflammatory. I will now try adding the nutmeg as another option for my morning Cuppa ! I have found that the Cassius cinnamon leaves a jelly type of residue in the bottom of my tea cup but the Ceylon cinnamon just leaves a grainy residue which doesn’t look as yukky as the jelly goo .

    • Hi, sorry for the confusion. Sugars are associated with inflammation and thus not recommended. The problem is not with turmeric or cinnamon, but with honey. Of course there are two opinions about this but we have taken a conservative one.

  18. I have found a wonderful combination. I have been suffering with IBS and after reading your articles a few weeks ago, I decided to make tumeric tea. I use about 1/8 tsp of tumeric, 1/8 tsp cinnamon and about 1/8 tsp of nutmeg, add about a TB of honey and add about 1/2 c. water. Warm it in the microwave oven, stir and its absolutely delicious and it straightens me up immediately. I do this 3 times a day and feel so much better.

    • This looks excellent! We would just suggest you to use fats / black pepper somehow to ensure better absoption of turmeric.

    • Would suggest NEVER putting anything you want the benefit from therapeutically into a microwave oven.
      I have never and will never own a microwave oven they are extremely dangerous to us as the food cooked in them is toxic as proven by blood tests before and after eating microwaved food!
      But of course they are extremely handy so in the end we all have to make choices!

  19. Can you please tell me exact amount of cinnamon to add to a batch of Golden Paste…
    Ceylon Cinnamon of course…
    I could not find this info in the article…

    • Hi, good question. As you can see dosage of turmeric per day is 4-5 gms while that of cinnamon is 1.5-2.0. This indicates that you should be adding around 1/3 of the turmeric quantity. of course you can change it (on lower side) if you want.

        • Based on the daily recommended doses, the amount of cinnamon should be 1/3 the amount of turmeric you take. But its not necessary to follow a stipulated ratio. 1-2 teaspoons for a batch should be fairly enough. Hope this helps.

  20. Also – if both turmeric and cinnamon are good anti-inflammatories, why should your paste be “avoided” if inflammation is an issue? Is it because of the black pepper? Seems strange when the BP is used to enhance the bioavailability of turmeric …

    • I believe many feel honey is inflammatory. It is my belief from my own research that only the commercial, processed honey on supermarket store shelves is inflammatory. The only kind I EVER consume is raw, local honey – a good anti-inflammatory.

      • Hi Mary, sugars are considered inflammatory. Yes there are two opinions about it too. The topical application of raw honey is indeed anti-inflammatory but we have taken a conservative / cautious stand as far as oral consumption is concerned.

  21. Apparently there are several varieties of cassia – does the coumarin content depend on the variety? i just discovered that the cinnamon I have been using on a daily basis (Simply Organic) is C. loureirii …

    Would appreciate a reply ..

    • To be frank the amount of cinnamon here displayed is not right as we Indian use most of the currie and tea and milk this ingradients freely.and it controls sugar level.i have habit of chewing cinammon stick in between meal. we use cinnamon in tea masala, so use of this 5 spices are abudant in indian cusine and we use normal cinnamon available in grocer shop so i wonder how much this article is effective , golden drink we indian drink quite often,turmeric milk we take when there is too much cough and it dies heilps.we take honey with ginger poweder in cough.we make fresh rablets of herbs dried it and store it in boltle and use as required, everyones body is deffrant and requirment and effect of herbs and spices are also deffrant so one has to follow try and error methon to reach to required dose as per individua; medical condition.

      • Hi, thanks for your views. Most of the spices we take have little or no issues when we take occasionally. The issues happen when they are taken in large quantities regularly. Thus, a dosage guideline always helps.

    • Sue, it does and does a LOT. Cassia cinnamon may contain upto 1% coumarin (the % varies from sample to sample) while Ceylon cinnamon has only 0.004% coumarin.


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