What is Coumarin and Why is it in Cinnamon?
Coumarin is a naturally occurring plant compound with a sweet, hay-like scent. It is found in many plants, including cinnamon, and is also used in fragrances and cosmetics. In the context of food, its presence in cinnamon is the primary concern for consumers. Different varieties of cinnamon contain vastly different levels of this compound, which is the key to understanding its safety profile. While low levels of coumarin are generally not a concern, high and prolonged consumption can lead to health issues.
The Difference Between Cassia and Ceylon
To navigate the coumarin issue, it's essential to distinguish between the two main types of cinnamon available in the market: Cassia and Ceylon. The vast majority of powdered cinnamon found in grocery stores in North America and Europe is Cassia. Cassia cinnamon is cheaper to produce, has a strong, spicy, and slightly bitter flavour, and is sourced primarily from China, Indonesia, and Vietnam. Its coumarin content is significantly higher than that of Ceylon. Ceylon cinnamon, often called "true cinnamon," comes from Sri Lanka and southern parts of India. It is milder, sweeter, and more expensive, with a delicate, multi-layered quill structure and very low coumarin levels.
The Health Risks of High Coumarin Intake
For the majority of people, moderate consumption of Cassia cinnamon is not a health risk. However, long-term, high intake of coumarin, especially from concentrated sources like supplements or large daily doses of Cassia, can be problematic. The primary concern is liver toxicity.
- Liver Damage: In sensitive individuals, high doses of coumarin can cause liver inflammation and damage, manifesting as elevated liver enzymes in the blood. Severe cases can lead to jaundice. Fortunately, this damage is often reversible if intake is stopped. People with pre-existing liver conditions are at a higher risk.
- Blood Sugar Issues: While cinnamon can help regulate blood sugar, consuming too much, especially alongside diabetes medication, could cause blood sugar levels to drop too low.
- Other Side Effects: Excessive consumption has also been linked to mouth sores (cinnamon stomatitis), digestive discomfort, and potential interactions with certain medications.
Understanding Tolerable Daily Intake (TDI)
Authorities like the European Food Safety Authority (EFSA) and the German Federal Institute for Risk Assessment (BfR) have established a Tolerable Daily Intake (TDI) for coumarin. The TDI is set at 0.1 mg of coumarin per kg of body weight per day. This is the amount a person can safely ingest daily over a lifetime without significant health risk. For example, a 60 kg (132 lb) adult has a TDI of 6 mg of coumarin per day. Given that a single teaspoon of Cassia can contain 5 to 18 mg of coumarin, depending on the source, it is easy to see how one could exceed this limit with regular, heavy use.
How to Choose the Right Cinnamon
When purchasing cinnamon, being a mindful consumer is crucial, as most generic products don't specify the type. Here's how to ensure you're making a safe choice:
- Look for Labels: Search for labels that explicitly state "Ceylon Cinnamon" or "True Cinnamon." If it just says "cinnamon," it's almost certainly the high-coumarin Cassia variety.
- Examine Cinnamon Sticks: For cinnamon sticks, inspect their appearance. Ceylon sticks are multi-layered, thin, and brittle, often resembling a tightly rolled cigar. Cassia sticks are thicker, hard, and composed of a single, rougher bark layer.
- Buy from Specialty Stores: If you are a heavy user of cinnamon or want to be extra cautious, sourcing Ceylon cinnamon from a specialty spice shop or online retailer is the safest option.
Practical Tips for Safe Cinnamon Consumption
For those who love the flavour of cinnamon, there are several simple strategies to reduce coumarin exposure without sacrificing taste:
Moderation and Substitution
- Limit Cassia: If you use Cassia cinnamon, stick to moderate amounts. A half teaspoon or less per day is generally considered safe for most adults. For children, the safe limit is much lower due to their smaller body weight.
- Switch to Ceylon: For daily consumption, such as in oatmeal, coffee, or smoothies, switch to Ceylon cinnamon. It has very low coumarin levels, making it safe for regular, even frequent, use.
- Infusions: When using cinnamon sticks for teas or mulled wine, be aware that heat and alcohol increase coumarin extraction. Using Ceylon sticks is a much safer option for these preparations.
Be Aware of Supplements and Products
- Supplements: Cinnamon supplements often contain concentrated Cassia, and the coumarin content can vary significantly. Individuals considering supplements, especially those with pre-existing liver conditions, should consult a healthcare provider. The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) advises keeping coumarin intake from supplements below 4.8 mg per day for a 60kg adult.
- Baked Goods: Be mindful of industrially-produced baked goods that contain high amounts of cinnamon, especially seasonal items. These are often made with cheaper Cassia and can contribute significantly to coumarin intake.
Conclusion: Balancing Flavor and Health
Ultimately, whether coumarin in cinnamon is safe to eat depends on the type of cinnamon and the quantity consumed. For occasional culinary use, Cassia cinnamon poses little risk for healthy individuals. However, for those who use cinnamon regularly or consume it in larger quantities, such as in supplements, baked goods, or daily beverages, opting for the low-coumarin Ceylon variety is the safer and healthier choice. By understanding the difference between Ceylon and Cassia and practicing moderation, you can continue to enjoy the flavour and potential health benefits of this beloved spice without concern.
| Feature | Cassia Cinnamon | Ceylon Cinnamon |
|---|---|---|
| Origin | China, Indonesia, Vietnam | Sri Lanka, Southern India |
| Appearance (Stick) | Thick, hard, single layer, reddish-brown | Thin, soft, multi-layered, tan |
| Flavor | Strong, pungent, slightly spicy, sometimes bitter | Mild, sweet, delicate, citrusy notes |
| Coumarin Content | High (0.4-1.2%) | Very Low (0.004-0.1%) |
| Common Use | Everyday baking, robust dishes | Delicate desserts, teas, daily health use |
| Safety for Regular Use | Use with caution, in moderation | Generally safe for regular, high-dose use |
