Is it safe to drink cinnamon powder every day?

While cinnamon is a popular spice, the safety of drinking cinnamon powder every day depends significantly on the type consumed and the quantity. High levels of coumarin, a compound found abundantly in cassia cinnamon, can pose health risks, particularly to the liver, with regular excessive intake.

Quick Summary

Daily consumption of cinnamon powder's safety hinges on the type and amount. Cassia cinnamon contains high coumarin, risking liver damage if over-consumed. Ceylon cinnamon is lower in coumarin, making it generally safer for regular use in moderation.

Key Points

• Coumarin Content: Cassia cinnamon contains high levels of coumarin, a compound linked to liver damage in high doses, while Ceylon cinnamon has only trace amounts.

• Type Matters: For daily consumption, especially in larger quantities, choosing low-coumarin Ceylon cinnamon over high-coumarin Cassia is a safer approach.

• Liver Health Risk: Regular, excessive intake of Cassia cinnamon can pose a risk of liver toxicity, particularly for individuals with pre-existing liver conditions.

• Moderation is Crucial: While small amounts as a spice are generally safe, consuming large quantities of cinnamon powder daily, especially Cassia, increases the risk of adverse effects.

• Potential Interactions: High doses of cinnamon can interact with certain medications, including blood thinners and diabetes drugs.

• Check Labels: To ensure you are getting low-coumarin cinnamon, look for products specifically labeled as Ceylon cinnamon.

• Consult a Doctor: Individuals with health conditions, those taking medication, or pregnant/breastfeeding women should consult a healthcare provider before regular daily cinnamon intake.

Understanding the Types of Cinnamon: Cassia vs. Ceylon

When considering if it is safe to drink cinnamon powder every day, it's vital to differentiate between the two main types: Cassia and Ceylon. Their compositional differences, especially regarding a compound called coumarin, are key to understanding the potential health implications of daily intake.

• Cassia Cinnamon: This is the most widely available and frequently consumed type in North America and Europe. It is derived from the bark of the Cinnamomum aromaticum tree and is often simply labeled as "cinnamon". Cassia is known for its strong flavor and is generally less expensive than Ceylon cinnamon. Critically, Cassia cinnamon contains significant amounts of coumarin.
• Ceylon Cinnamon: Also known as "true cinnamon," this type comes from the bark of the Cinnamomum verum tree, native to Sri Lanka. Ceylon cinnamon has a milder, sweeter flavor and is characterized by its delicate, multi-layered quills when in stick form. The most significant difference from a health perspective is its much lower coumarin content compared to Cassia.

The Coumarin Concern and Liver Health

Coumarin is a naturally occurring plant compound that can be harmful to the liver in large doses. Studies have shown that consuming high levels of coumarin over time can lead to liver damage. Regulatory bodies, like the European Food Safety Authority (EFSA), have established a Tolerable Daily Intake (TDI) for coumarin to protect public health. Due to the high coumarin content in Cassia cinnamon, exceeding this TDI is a possibility with regular, substantial intake of this variety. Ceylon cinnamon's low coumarin levels make this risk significantly lower.

Beyond liver concerns, consuming large amounts of cinnamon powder daily, regardless of type, could potentially lead to other issues:

• Mouth Sores: Cinnamaldehyde, a primary component of cinnamon, can cause allergic reactions in some individuals, leading to mouth sores or irritation.
• Blood Sugar Levels: While cinnamon may help manage blood sugar, excessive amounts, especially when combined with diabetes medication, could cause blood sugar to drop too low.
• Drug Interactions: High cinnamon intake might interfere with certain medications, including blood thinners and those metabolized by the liver.
• Digestive Upset: Some individuals may experience digestive issues like heartburn or indigestion with large amounts of cinnamon powder.

Comparing Cassia and Ceylon Cinnamon

Understanding the distinctions is crucial for safe daily use. Here's a comparative look:

Feature	Cassia Cinnamon	Ceylon Cinnamon
Botanical Name	Cinnamomum aromaticum	Cinnamomum verum
Common Availability	Widespread (US, Europe)	Less common, often specialty stores
Coumarin Level	High	Very low (trace amounts)
Taste Profile	Strong, pungent, spicier	Mild, sweet, delicate
Appearance	Thick, hard bark, single curl	Thin, papery layers (quills)
Price	Typically lower	Typically higher
Daily Intake Safety (High Volume)	Not recommended due to coumarin	Generally safer due to low coumarin

Safe Practices for Daily Cinnamon Consumption

For most people using cinnamon as a spice, the amount consumed is small and poses little risk. Concerns arise when cinnamon is consumed in larger quantities, such as when drinking cinnamon powder mixed with liquids or taking high-dose supplements.

If you plan to consume cinnamon daily, particularly in amounts exceeding typical seasoning, consider these guidelines:

• Opt for Ceylon: Whenever possible, choose Ceylon cinnamon, especially if you consume it daily or in larger quantities, to minimize coumarin exposure. Check product labels for the type of cinnamon.
• Be Mindful of Quantity: Even with Ceylon cinnamon, moderation is wise. If using Cassia, be particularly cautious about the amount consumed daily.
• Consult Healthcare Providers: If you have any liver conditions, are diabetic, or take any regular medications, discuss your cinnamon intake with a doctor or registered dietitian.
• Supplements Require Caution: Cinnamon supplements can contain concentrated amounts of cinnamon, and the type of cinnamon used may not always be clear. Approach these with caution and consult a healthcare professional.
• Listen to Your Body: Pay attention to any adverse reactions, such as digestive issues or mouth irritation, and adjust your intake accordingly.
• Avoid Dry Powder Inhalation: Attempting the "cinnamon challenge" or inhaling dry cinnamon powder is extremely dangerous and can cause severe respiratory problems.

Conclusion

While cinnamon offers several potential health benefits, answering the question, "Is it safe to drink cinnamon powder every day?" requires careful consideration of the type and amount. Daily consumption of Cassia cinnamon, the most common variety, carries risks due to its high coumarin content, which can harm the liver. Choosing Ceylon cinnamon, with its significantly lower coumarin levels, offers a safer alternative for regular use. As with any dietary change or supplement, moderation and consulting a healthcare professional are prudent steps, particularly for individuals with existing health conditions or those taking medication.

References

• Emerald Valley Estate. (n.d.). Ceylon Cinnamon vs Cassia Cinnamon: Key Differences & Benefits. Retrieved from https://emeraldvalleyestate.com/ceylon-cinnamon-vs-cassia-cinnamon/
• Federal Institute for Risk Assessment (BfR). (2012, August 16). FAQ on coumarin in cinnamon and other foods. Retrieved from https://www.bfr.bund.de/en/service/frequently-asked-questions/topic/faq-on-coumarin-in-cinnamon-and-other-foods/
• The Times of India. (2022, September 24). Overconsumption of cinnamon can damage your liver; know the risks. Retrieved from https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/overconsumption-of-cinnamon-can-damage-your-liver-know-the-risks/articleshow/123906017.cms
• verywellhealth. (n.d.). 7 Ways Eating Too Much Cinnamon Can Affect Your Health. Retrieved from https://www.verywellhealth.com/side-effects-of-cinnamon-11752900
• National Center for Complementary and Integrative Health. (n.d.). Cinnamon: Usefulness and Safety. Retrieved from https://www.nccih.nih.gov/health/cinnamon
• Healthline. (2023, April 19). 6 Side Effects of Eating Too Much Cinnamon. Retrieved from https://www.healthline.com/nutrition/side-effects-of-cinnamon
• Health Canada. (2009, August). Consumption of Cinnamon Containing Coumarin. Retrieved from https://www.canada.ca/en/health-canada/services/food-nutrition/report-publications/asserted-health-effects/consumption-cinnamon-containing-coumarin.html
• Drugs.com. (n.d.). Cinnamon. Retrieved from https://www.drugs.com/npp/cinnamon.html
• WebMD. (n.d.). Cinnamon: Health Benefits, Uses, Nutrition, and Side Effects. Retrieved from https://www.webmd.com/diet/supplement-guide-cinnamon
• Consumer Reports. (2022, November 16). What to Know About Coumarin in Cinnamon. Retrieved from https://www.consumerreports.org/health/food-safety/what-to-know-about-coumarin-in-cinnamon-a7005118744/
• Mayo Clinic. (2023, December 20). Cinnamon. Retrieved from https://www.mayoclinic.org/drugs-supplements-cinnamon/art-20366607

Frequently Asked Questions

What is coumarin and why is it found in cinnamon?

Coumarin is a natural flavoring substance present in several plants, including cinnamon. It is found in much higher concentrations in Cassia cinnamon compared to Ceylon cinnamon.

Which type of cinnamon is safer for daily consumption?

Ceylon cinnamon is considered safer for daily consumption due to its significantly lower coumarin content compared to Cassia cinnamon. This reduces the risk of liver toxicity associated with coumarin.

Can consuming too much cinnamon cause liver damage?

Yes, excessive and prolonged consumption of cinnamon, particularly the high-coumarin Cassia variety, can lead to liver damage. Regulatory bodies have set limits for safe coumarin intake.

What are the potential side effects of drinking cinnamon powder daily?

Potential side effects of high daily intake include liver damage (from coumarin in Cassia), mouth sores, potential interactions with blood sugar and blood-thinning medications, and digestive upset.

Are cinnamon supplements safe for daily use?

Cinnamon supplements can contain concentrated amounts of cinnamon, and the type of cinnamon (and thus coumarin level) might not be specified. It is best to consult a healthcare professional before taking cinnamon supplements, especially daily.

How can I tell the difference between Cassia and Ceylon cinnamon?

Cassia is typically darker, harder, and forms a single curl when in stick form. Ceylon is lighter in color, has a milder flavor, and forms multiple thin, papery layers (quills) in stick form.

Does cinnamon have any health benefits?

Yes, in moderation, cinnamon is known for its antioxidant and anti-inflammatory properties. It may offer benefits for blood sugar control, heart health, and cholesterol levels.

Is it safe for pregnant or breastfeeding women to drink cinnamon powder daily?

Pregnant and breastfeeding women should limit their cinnamon intake to typical food amounts and consult their healthcare provider before consuming larger quantities or using supplements.