How Much Cinnamon Is Poisonous to Humans?

According to the European Food Safety Authority (EFSA), the tolerable daily intake (TDI) of coumarin, a compound found in many types of cinnamon, is 0.1 mg per kilogram of body weight. This critical factor determines how much cinnamon is poisonous to humans, as excessive consumption, especially of the common Cassia variety, can cause liver damage over time.

Quick Summary

Regular, excessive intake of Cassia cinnamon can lead to liver damage due to its high coumarin content. Ceylon cinnamon is safer for daily consumption due to its lower coumarin levels. Dosage depends on body weight and the cinnamon variety, with common supermarket cinnamon posing the highest risk with long-term overuse.

Key Points

• Cinnamon Types Matter: Cassia cinnamon has higher coumarin levels than Ceylon.

• Coumarin Risks: Coumarin in cinnamon can lead to liver damage.

• Safe Intake Guidelines: The tolerable daily intake (TDI) of coumarin is 0.1 mg per kilogram of body weight.

• Choose Ceylon: For regular use, choose Ceylon cinnamon because of its low coumarin content.

• Moderate Cassia Intake: Limit Cassia cinnamon to less than half a teaspoon per day.

• Other Health Concerns: Excessive intake can cause breathing problems, mouth sores, drug interactions, and low blood sugar.

Understanding Cinnamon Toxicity: What Makes Cinnamon Potentially Dangerous?

Cinnamon, a common spice used worldwide, can pose health risks if consumed in excessive amounts, primarily due to a compound called coumarin. This section explores different cinnamon types and the effects of coumarin on the human body.

The Two Main Types: Ceylon vs. Cassia

It's important to distinguish between Ceylon and Cassia cinnamon because they have different coumarin levels. Cassia cinnamon, the most common type found in supermarkets, contains significantly higher coumarin levels than Ceylon. Ceylon cinnamon, often referred to as "true" cinnamon, is less common and more expensive, but it has minimal coumarin.

Coumarin: The Key Toxin

Coumarin is a natural substance found in several plants, including cinnamon. It's known for its fragrance and is used in various products. However, high coumarin exposure can lead to liver damage. The risk depends on the amount of coumarin consumed and the duration of exposure. This risk is especially important to consider with regular consumption of Cassia cinnamon.

Safe Cinnamon Consumption: Determining Tolerable Amounts

The European Food Safety Authority (EFSA) sets guidelines to ensure the safe consumption of cinnamon. Understanding these guidelines is crucial for avoiding health risks associated with cinnamon intake.

EFSA Guidelines and Tolerable Daily Intake

The EFSA established a tolerable daily intake (TDI) of 0.1 mg of coumarin per kilogram of body weight. This means the amount of coumarin a person can consume daily without significant risk to their health. For example, a 70 kg adult has a TDI of 7 mg of coumarin.

Cinnamon Varieties and Coumarin Content

Cassia cinnamon has a high coumarin content (up to 1.2% by weight), while Ceylon cinnamon has very low levels (0.004% to 0.1%). This difference significantly affects how much of each type is safe to consume. Regular consumption of Cassia cinnamon might easily exceed the TDI, while Ceylon cinnamon poses a lower risk.

Recommended Daily Limits

Given the coumarin content, the recommended daily limits for cinnamon vary. For Cassia cinnamon, it's advisable to limit consumption to no more than half a teaspoon per day. For Ceylon cinnamon, a daily intake of 1–2 teaspoons is generally considered safe. Adhering to these recommendations helps minimize the risk of exceeding the safe coumarin intake.

Health Risks of Excessive Cinnamon Consumption

While cinnamon offers several health benefits, consuming excessive amounts can lead to adverse health effects. Understanding these risks is crucial for safe consumption.

Liver Damage

Chronic and excessive intake of coumarin, mainly from Cassia cinnamon, is associated with liver damage. Symptoms can include fatigue, nausea, and abdominal discomfort. High coumarin intake can cause inflammation or even liver failure.

Other Health Concerns

In addition to liver damage, high cinnamon consumption can cause other health issues:

• Breathing Problems: Inhaling cinnamon powder can irritate the lungs and cause aspiration pneumonia.
• Mouth Sores and Irritation: Cinnamaldehyde, a compound in cinnamon, may cause allergic reactions, including mouth sores.
• Drug Interactions: Cinnamon can interact with certain medications, including blood thinners and drugs that affect the liver.
• Low Blood Sugar: Excessive cinnamon consumption can lower blood sugar levels too much.

Ceylon vs. Cassia Cinnamon: A Comparative Analysis

To make informed choices about cinnamon consumption, it's helpful to compare the two main types:

Feature	Ceylon Cinnamon (Cinnamomum verum)	Cassia Cinnamon (Cinnamomum cassia)
Coumarin Content	Very low (trace amounts)	High (up to 1.2% by weight)
Safety for Daily Use	High (safest choice for regular consumption)	Low (significant liver risk with regular consumption)
Flavor	Mild, sweet, delicate with citrus notes	Strong, pungent, and spicier
Appearance	Multiple thin, soft, light-tan layers	Single, thick, dark reddish-brown layer
Price	More expensive	More affordable and widely available
Best For	Desserts, beverages, and daily health use	Occasional use in hearty dishes and baked goods

Choosing and Using Cinnamon Safely: Practical Tips

Selecting and using cinnamon properly can help avoid potential health risks. Here are some practical tips to ensure you are consuming cinnamon safely.

Identifying Safe Cinnamon

Choosing the right type of cinnamon is the first step toward safe consumption. Always check the label. If the label just says "cinnamon," it is likely Cassia. If you see "Ceylon cinnamon" or "Cinnamomum verum," it is the safer choice.

Other Factors to Consider

When purchasing cinnamon, consider the source and appearance of the spice.

1. Buy from Reputable Sources: Purchase cinnamon from trusted sellers.
2. Examine the Sticks: Ceylon cinnamon sticks are delicate, with multiple layers. Cassia sticks are hard and have a single layer.
3. Taste Test: Ceylon cinnamon has a milder, sweeter flavor compared to Cassia.

Conclusion: Making Informed Choices About Cinnamon

Consuming cinnamon offers several benefits, but understanding the potential risks is important. Regularly consuming high amounts of Cassia cinnamon, due to its coumarin content, is toxic. Liver damage is the primary concern, but other health issues, such as mouth sores and drug interactions, can occur. Choosing Ceylon cinnamon for regular use and limiting Cassia intake to small amounts helps to minimize the risks. Awareness of cinnamon types and safe consumption practices will help you enjoy the spice safely.

References

• Spice.alibaba.com. "Ceylon vs Cassia Cinnamon: Health Risks, Taste Differences" [https://spice.alibaba.com/spice-basics/cinnamon-showdown-ceylon-vs-regular-which-one-should-be-in-your-spice-rack]
• WebMD. "Cassia Cinnamon - Uses, Side Effects, and More" [https://www.webmd.com/vitamins/ai/ingredientmono-1002/cassia-cinnamon]
• Times of India. "Overconsumption of cinnamon can damage your liver; know the risks" [https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/overconsumption-of-cinnamon-can-damage-your-liver-know-the-risks/articalshow/123906017.cms]
• Everyday Health. "Is Cinnamon Poisoning Possible, as a TikToker Claims?" [https://www.everydayhealth.com/diet-nutrition/is-cinnamon-poisoning-possible-as-a-tiktoker-claims/]
• AGES.at. "Coumarin - AGES" [https://www.ages.at/en/human/nutrition-food/residues-contaminants-from-a-to-z/coumarin]
• ConsumerLab.com. "Cinnamon and Liver Damage" [https://www.consumerlab.com/answers/cinnamon-coumarin-liver-danger/cinnamon-liver-danger/]
• Healthline. "6 Side Effects of Too Much Cinnamon" [https://www.healthline.com/nutrition/side-effects-of-cinnamon]
• AGES.at. "Coumarin - AGES" [https://www.ages.at/en/human/nutrition-food/residues-contaminants-from-a-to-z/coumarin]
• Healthline. "6 Side Effects of Too Much Cinnamon" [https://www.healthline.com/nutrition/side-effects-of-cinnamon]
• Everyday Health. "Is Cinnamon Poisoning Possible, as a TikToker Claims?" [https://www.everydayhealth.com/diet-nutrition/is-cinnamon-poisoning-possible-as-a-tiktoker-claims/]
• Everyday Health. "Is Cinnamon Poisoning Possible, as a TikToker Claims?" [https://www.everydayhealth.com/diet-nutrition/is-cinnamon-poisoning-possible-as-a-tiktoker-claims/]
• Spice.alibaba.com. "Ceylon vs Cassia Cinnamon: Health Risks, Taste Differences" [https://spice.alibaba.com/spice-basics/cinnamon-showdown-ceylon-vs-regular-which-one-should-be-in-your-spice-rack]

Frequently Asked Questions

How much cinnamon is toxic to the liver?

Regular, high consumption of Cassia cinnamon can be toxic to the liver due to its coumarin content. The amount varies, but exceeding the tolerable daily intake of coumarin (0.1 mg per kg of body weight) can pose a risk.

What are the first signs of cinnamon poisoning?

Early signs of cinnamon toxicity or liver damage include fatigue, nausea, abdominal discomfort, dark urine, and pale stools. These symptoms warrant medical evaluation.

Is it safe to consume cinnamon every day?

Yes, it is generally safe to consume cinnamon daily, particularly Ceylon cinnamon. The key is to monitor the type and amount consumed. For Cassia cinnamon, limit your daily intake to below half a teaspoon to avoid excessive coumarin exposure.

What is the daily recommended intake of cinnamon?

The recommended daily intake of cinnamon varies by type. For Ceylon cinnamon, a daily intake of 1–2 teaspoons is generally considered safe. However, for Cassia cinnamon, it is recommended to keep daily intake to less than half a teaspoon.

How does cinnamon affect blood sugar?

Cinnamon may help lower blood sugar levels. However, excessive consumption can lead to blood sugar levels dropping too low. People with diabetes or those taking blood sugar-lowering medications should monitor their intake and consult with a healthcare professional.

What is the difference between Ceylon and Cassia cinnamon?

The primary difference is the coumarin content. Cassia cinnamon contains much higher levels of coumarin than Ceylon cinnamon. Ceylon is also milder and more delicate in flavor.

Can cinnamon cause mouth sores?

Yes, cinnamon contains cinnamaldehyde, a compound that can cause allergic reactions, including mouth sores, especially if you have a sensitivity to it.

What should I do if I think I have eaten too much cinnamon?

If you experience any symptoms of liver damage, including fatigue, nausea, abdominal discomfort, dark urine, and pale stools after consuming a large amount of cinnamon, seek medical advice.

Are cinnamon supplements safe?

Cinnamon supplements can be safe, but it's important to choose ones that are specifically labeled as Ceylon cinnamon, as Cassia cinnamon supplements may have high coumarin levels. Consult with a healthcare professional before taking any supplements, especially if you have liver issues or take other medications.