Cinnamon bark powder comes from the inner bark of cinnamon trees, most often Ceylon (Cinnamomum verum) or Cassia (Cinnamomum cassia). Ceylon contains very little coumarin and suits daily use. Cassia costs less and shows up in most grocery stores, but it carries higher coumarin levels.
People stir cinnamon into oatmeal, tea, yogurt, or smoothies alongside meals. A common daily amount runs from ¼ teaspoon to 1 teaspoon. With Cassia, cycle off periodically or keep the dose low to limit coumarin buildup.
High, regular intake of Cassia cinnamon can stress the liver because of its coumarin content. If you take blood thinners like warfarin, diabetes medication, or have a liver condition, speak with a healthcare provider before adding cinnamon bark powder to your routine.