Understanding the Two Main Types of Cinnamon
Not all cinnamon is created equal. The potential for side effects largely depends on the type you consume and the quantity. The two primary varieties are Cassia cinnamon and Ceylon cinnamon.
Cassia Cinnamon (The Common Variety)
Cassia cinnamon, which originates from China and Indonesia, is the most widely sold and affordable type in the U.S. It has a strong, pungent flavor but contains significant amounts of coumarin. Coumarin is a natural flavor compound that can cause liver damage if consumed in large quantities over a prolonged period. Regulatory bodies like the European Food Safety Authority (EFSA) have established a tolerable daily intake for coumarin to protect sensitive individuals.
Ceylon Cinnamon (True Cinnamon)
Often called "true cinnamon," Ceylon is native to Sri Lanka and parts of India. Its flavor is milder, sweeter, and more complex. Most importantly, Ceylon cinnamon contains only trace amounts of coumarin, making it a safer option for regular, high-dose consumption. Due to its delicate nature and the labor-intensive harvesting process, it is more expensive than Cassia.
Potential Side Effects and Health Risks
Excessive intake of Cassia cinnamon can lead to a number of adverse effects, primarily due to its high coumarin content.
Liver Damage
This is the most serious risk associated with consuming too much coumarin from Cassia cinnamon. In high doses, coumarin can be hepatotoxic, meaning it can harm the liver. Individuals with pre-existing liver conditions are particularly vulnerable.
Lowered Blood Sugar
Cinnamon is well-known for its ability to help lower blood sugar levels. While beneficial for many, consuming large amounts, especially supplements, can be risky for people with diabetes. Combining cinnamon with diabetes medications could cause dangerously low blood sugar (hypoglycemia).
Allergic Reactions and Mouth Sores
Sensitivity to cinnamaldehyde, the compound giving cinnamon its flavor, can cause allergic reactions. Symptoms range from mouth and lip swelling to painful sores known as cinnamon stomatitis. Reactions can also occur from flavored hygiene products.
Drug Interactions
Cinnamon can interact with certain medications, including those for diabetes, liver disease, and blood-thinning. High coumarin intake can increase the risk of liver damage when combined with other hepatotoxic drugs and interfere with blood-thinning medications.
Respiratory Problems
Inhaling dry, ground cinnamon, as seen in the "cinnamon challenge," is dangerous. It can irritate the lungs and throat, leading to choking and potentially permanent lung damage from aspiration pneumonia.
Comparison of Cassia vs. Ceylon Cinnamon
| Feature | Cassia Cinnamon | Ceylon Cinnamon |
|---|---|---|
| Origin | China, Indonesia | Sri Lanka, India |
| Coumarin Content | High | Very low / Trace amounts |
| Flavor | Strong, pungent, spicy | Mild, delicate, sweet, citrusy notes |
| Appearance | Thick, hard, darker reddish-brown bark | Thin, multiple flaky layers, lighter tan color |
| Safety for Daily Use | Should be limited due to coumarin | Safer for regular, high-dose consumption |
| Typical Price | Lower, widely available | Higher, less common |
Who Should Be Cautious with Cinnamon Consumption?
While moderate amounts are safe for most, certain individuals should be cautious or avoid excessive intake. These include people with liver disease, those on blood-thinning or diabetes medication, pregnant or breastfeeding women (stick to food amounts due to limited research), and individuals with a known cinnamon or cinnamaldehyde allergy.
Conclusion: Moderation is Key, and Choose Your Cinnamon Wisely
Small amounts of cinnamon on food are generally safe and offer benefits. However, risks increase with higher doses and regular consumption, especially with Cassia cinnamon. For frequent use or supplements, Ceylon cinnamon is safer due to low coumarin. Always consult a healthcare provider before starting a high-dose regimen, particularly if you have health conditions or take medications.
For more information, consult reputable sources like the National Center for Complementary and Integrative Health (NCCIH).
