Understanding the Two Types of Cinnamon
Not all cinnamon is created equal. The potential for side effects largely depends on the type you are consuming. The two main varieties are Cassia and Ceylon.
- Cassia Cinnamon: This is the most widely available and inexpensive cinnamon sold in grocery stores across North America. It comes from the Cinnamomum cassia tree and contains high levels of coumarin, a natural compound that can be toxic to the liver in large doses.
- Ceylon Cinnamon: Also known as “true cinnamon,” Ceylon comes from the Cinnamomum verum tree. It is more expensive and has significantly lower levels of coumarin, making it a much safer option for frequent or high-volume consumption.
Health Risks Associated with Excessive Cassia Cinnamon
For most people using cinnamon moderately for culinary purposes, side effects are unlikely. The danger arises with excessive consumption, especially through supplements or high intake of Cassia cinnamon.
Potential Liver Damage
This is the most significant concern with overconsuming Cassia cinnamon due to its high coumarin content. The European Food Safety Authority (EFSA) sets a tolerable daily intake (TDI) for coumarin at 0.1 mg per kilogram of body weight. Just one teaspoon of Cassia cinnamon can exceed this limit for sensitive individuals.
Hypoglycemia (Low Blood Sugar)
Cinnamon is well-known for its ability to help lower blood sugar levels and improve insulin sensitivity. While beneficial for many, consuming large amounts can cause blood sugar to drop too low, especially for people with diabetes taking blood sugar-lowering medication. This can lead to symptoms like tiredness, dizziness, and fainting.
Mouth Sores and Allergic Reactions
Some people are sensitive to a compound in cinnamon called cinnamaldehyde. High doses can trigger an allergic reaction, leading to a condition known as cinnamon stomatitis, which causes mouth sores, swollen tongue or gums, and white patches in the mouth. Skin contact can also cause redness and irritation in some individuals.
Breathing Problems from Inhalation
Attempting the viral “cinnamon challenge,” which involves swallowing a spoonful of dry cinnamon powder, is extremely dangerous and can cause severe health problems. The fine powder can be easily inhaled into the lungs, causing gagging, choking, and irritating the throat. The lungs cannot break down the cellulose fibers in cinnamon, which can lead to inflammation and permanent scarring, potentially causing aspiration pneumonia.
Digestive Issues
Some people report gastrointestinal discomfort from consuming large amounts of cinnamon. Symptoms may include stomach upset, heartburn, bloating, nausea, and diarrhea.
Cinnamon Comparison: Cassia vs. Ceylon
| Feature | Cassia Cinnamon | Ceylon Cinnamon |
|---|---|---|
| Common Name | Standard Cinnamon, Chinese Cinnamon | True Cinnamon, Sri Lanka Cinnamon |
| Coumarin Content | High | Trace Amounts |
| Flavor | Strong, intense, and somewhat spicy | Mild, sweeter, and more delicate |
| Cost | Less expensive | More expensive |
| Availability | Widely available in most stores | Found in specialty stores or online |
| Safety for Daily Use | Potentially harmful in large, regular doses due to coumarin toxicity | Very low risk, safe for moderate daily use |
Who Should Be Especially Cautious?
Certain individuals should be more mindful of their cinnamon intake due to heightened risk factors:
- Individuals with Liver Disease: Those with pre-existing liver conditions are at a much higher risk of coumarin-induced liver damage, and should avoid large doses of Cassia cinnamon.
- People on Specific Medications: Cinnamon can interact with certain medications, including:
- Diabetes drugs: May cause blood sugar levels to drop too low.
- Blood thinners: Coumarin has anticoagulant properties, which could increase the risk of bleeding.
- Medications for liver conditions or statins: Can increase the risk of liver damage when combined with coumarin.
- Pregnant or Breastfeeding Women: Because the safety of high cinnamon intake has not been well-established for these groups, it is best to avoid supplements or excessive use.
- Children: Children are particularly susceptible to lead exposure, which has been found in some cinnamon products. The FDA has issued alerts regarding certain brands containing elevated levels of lead.
How to Safely Enjoy Cinnamon
To enjoy the flavor and potential health benefits of cinnamon without the risk, moderation is key. Here is a brief checklist for safer consumption:
- Choose Ceylon cinnamon for frequent, heavy use.
- Limit Cassia cinnamon to small, occasional amounts (less than a teaspoon a day is often cited).
- Stick to cinnamon in food and avoid high-dose supplements unless under a doctor’s supervision.
- Be aware of the potential for interactions with medications.
- For concerns about contamination, check trusted sources like the FDA Alert Concerning Certain Cinnamon Products.
Conclusion
While cinnamon is a safe and beneficial spice for most people when consumed in moderation, it is not without potential side effects. The primary concern is excessive intake of Cassia cinnamon, which contains high levels of coumarin, a compound linked to liver damage. Understanding the difference between Cassia and Ceylon varieties is crucial for managing this risk. Individuals with liver conditions, those on specific medications, and pregnant women should exercise extra caution. By being mindful of the type and amount of cinnamon consumed, you can enjoy its flavor and benefits without compromising your health.
