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Cinnamon, derived from the dried bark of Cinnamomum trees, has been used for centuries in traditional medicine and cuisine across cultures for conditions like inflammation and digestive issues. Today, it's commonly promoted as a supplement for blood sugar support and other benefits.
But like many things during pregnancy, without moderation, it can still have some adverse effects.
Yes, cinnamon is generally safe during pregnancy when you use normal culinary amounts (e.g., the kind you sprinkle on toast or add to recipes).
The concern comes from very large amounts, think spoonfuls of straight cinnamon powder or concentrated cinnamon supplements. In those doses, a compound called coumarin (especially high in the cheaper cassia cinnamon) can be harmful to the liver.
However, you would have to eat an unrealistic amount of raw cinnamon regularly to reach those levels. The main concern would be overdoing it on supplements [*].
Cinnamon tea generally does not exceed the recommended daily limit of cinnamon and can be a great alternative to caffeinated teas during pregnancy. Just try to pick teas that are brewed with Ceylon cinnamon over the cassia variety if you can [*].
Cinnamon isn’t just a great way to add some flavor to your food. Eating cinnamon with your meals has plenty of proven benefits for your body that can help you out during pregnancy. Here are just a few:
Cinnamon, particularly its water-soluble polyphenols, can improve insulin sensitivity, reduce insulin resistance, and support better blood sugar control. This may help keep blood glucose steady during pregnancy, when insulin resistance naturally increases [*].
Cinnamon contains cinnamaldehyde, an antioxidant compound responsible for its distinctive aroma and flavor. This compound can help reduce inflammation in the body, which may be especially beneficial during pregnancy when mild inflammation sometimes increases due to hormonal changes and physical stress [*].
Cinnamon has long been used in traditional Asian medicine to ease common tummy troubles like nausea, diarrhea, and general stomach discomfort. One study in the review showed that a simple water extract of cinnamon helped protect against gastric lesions in mice, hinting at its potential to soothe an upset stomach [*].
Cinnamon’s natural antibacterial and antifungal qualities can help ward off common infections, like UTIs or yeast overgrowth, strengthening your immune system without harsh interventions [*].
Even though cinnamon is generally safe to consume, it still has the potential to cause some issues for you if you overdo it. Just make sure to practice moderation when adding cinnamon to your diet to avoid these side effects:
Eating too much cinnamon in a short span of time can cause heartburn, indigestion, or stomach upset. Since these are common issues for women during pregnancy, you should avoid excessive amounts of cinnamon so those symptoms don’t get worse [*].
Most common cinnamon (Cassia variety) contains high levels of coumarin, a compound that can harm the liver in large doses. Ceylon cinnamon has much lower coumarin levels and is safer, but excessive amounts of any type could still strain the liver, which is already working harder during pregnancy [*].
Consuming a lot of dry, raw cinnamon powder during pregnancy, like trying anything close to the Cinnamon Challenge, is risky mainly because it's easy to choke or inhale it. The powder's caustic cellulose fibers irritate the throat, cause intense coughing, and if they get into the lungs, can lead to inflammation, aspiration pneumonia, or even longer-term damage like scarring [*].
In some cultures, it’s common for pregnant women to turn to cinnamon toward the end of pregnancy, believing it can help kickstart labor or make delivery easier, often by drinking it as a tea or infusion to encourage uterine contractions.
A 2022 study from Yemen showed that cinnamon was the top herbal choice among pregnant women, with over 90 percent of those who used it doing so specifically to speed up childbirth.
That said, there's no solid scientific evidence that it actually works to induce labor [*].
There's no solid evidence that normal amounts of cinnamon, like the sprinkle you add to oatmeal, coffee, or baked goods, cause miscarriages or harm pregnancy.
The concern mainly comes from animal studies on concentrated cinnamon essential oils, especially bark oils high in cinnamaldehyde, which showed potential embryotoxicity and led experts to recommend avoiding them entirely during pregnancy and breastfeeding.
In everyday culinary use, major health sources like the NCCIH consider it generally safe in typical food amounts [*].
Cinnamon has been traditionally used in Asia for over 4,000 years to treat various gastric issues, including nausea and diarrhea. The authors note its historical application as a folk medicine for inflammatory disorders and gastric diseases, with modern studies supporting gastroprotective properties.
However, the review does not present clinical evidence specifically linking cinnamon to relief of nausea during pregnancy, and its primary focus is on effects related to metabolic syndrome, inflammation, and pain.
While small amounts of cinnamon are generally considered safe in food during pregnancy, there is limited scientific evidence for its efficacy in managing pregnancy-related nausea, and excessive intake should be avoided [*].
Yes, cinnamon raisin bagels are totally fine to enjoy while you're pregnant, as long as you're not going overboard. The amount of cinnamon in a regular bagel is super small, so it's nothing to worry about (it's only supplements or huge doses that might be an issue).
Plus, the raisins add some natural sweetness, fiber to help with digestion, and a nice boost of iron to keep anemia at bay.
One medium bagel (about 105g) has around 288 calories, mostly carbs for quick energy (about 80%), with a decent 10g of protein and only 2g of fat [*].
Yes, plain yogurt sprinkled with a little cinnamon is a great combo during pregnancy and can actually be pretty beneficial. Probiotic yogurt (the kind with live cultures) has been shown in studies to help with things like better blood sugar control, lower inflammation, fewer infections, easing constipation, and even possibly reducing the risk of preterm birth or gestational diabetes.
As for the cinnamon, a light dusting (like half a teaspoon or less) is totally safe; it's only big doses or supplements that might be an issue. It adds a nice flavor boost without any real risks in small amounts [*].
Cinnamon Toast Crunch is safe to eat during pregnancy if you enjoy it in moderation and not as your everyday main breakfast. The cinnamon amount is very small, just for flavor, so it's well below any concerning levels. However, its high sugar content makes it more of a treat than a meal [*].
It depends on which variety, but for maximum safety and flexibility, go with Ceylon cinnamon. You can comfortably enjoy up to 1 to 2 teaspoons (3 to 6g) daily without worrying about coumarin. If using regular Cassia, keep it to ½ teaspoon max per day to stay well within safe limits [*].
No data exist on cinnamon's excretion into breast milk or its effects on breastfed infants or milk production, but Ceylon cinnamon (Cinnamomum verum) is generally recognized as safe by the FDA when used in typical culinary amounts and is well tolerated, with rare mild side effects like heartburn.
It has been traditionally used in some cultures as a potential galactogogue, though no scientific evidence supports this claim [*].
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