The Core Difference: Cassia vs. Ceylon
To properly understand the potential side effects of cinnamon, it's crucial to distinguish between the two main types: Cassia and Ceylon. Cassia cinnamon is the most common and affordable variety found in grocery stores in North America, primarily sourced from China and Indonesia. Ceylon cinnamon, often called "true" cinnamon, originates from Sri Lanka and is less common and more expensive. The critical difference lies in their coumarin content.
Coumarin and Liver Damage
Coumarin is a naturally occurring compound present in some plants, including the cinnamon tree. In high doses, coumarin can be hepatotoxic, meaning it can cause liver damage. Cassia cinnamon contains significant amounts of coumarin, whereas Ceylon cinnamon contains only trace amounts, making it a much safer option for regular or long-term consumption. The European Food Safety Authority (EFSA) and other health bodies have set a tolerable daily intake (TDI) for coumarin to prevent liver toxicity. A single teaspoon of Cassia cinnamon can sometimes exceed this daily limit, posing a risk, especially for sensitive individuals or those with pre-existing liver conditions. Symptoms of liver stress can include fatigue, nausea, and jaundice.
Risk of Low Blood Sugar (Hypoglycemia)
Cinnamon is known for its ability to help lower blood sugar levels and improve insulin sensitivity. However, this beneficial effect can become a side effect if too much is consumed, particularly by people with diabetes who are already taking medication. Cinnamon may enhance the effects of diabetes medications, potentially causing blood sugar to drop to dangerously low levels (hypoglycemia). Individuals on medications like insulin or metformin should monitor their blood sugar closely and consult a doctor before significantly increasing cinnamon intake.
Drug Interactions
Excessive cinnamon, especially the coumarin-rich Cassia variety, can interact with various medications. The coumarin in cinnamon has blood-thinning properties, which can be dangerous when combined with anticoagulant medications like warfarin, significantly increasing the risk of bleeding. Cinnamon can also interact with drugs metabolized by the liver, including statins and acetaminophen, potentially increasing the risk of liver damage. Those with high blood pressure should also be cautious, as cinnamon can have a mild blood pressure-lowering effect that may be enhanced by antihypertensive drugs. It is crucial to discuss any significant cinnamon consumption with a healthcare provider if you are on medication.
Mouth Sores and Allergic Reactions
For some people, consuming large amounts of cinnamon can cause allergic reactions, largely due to the compound cinnamaldehyde. A common manifestation is cinnamon stomatitis, which involves mouth sores, swelling of the tongue or gums, and a burning or itching sensation. Allergic skin reactions, or contact dermatitis, have also been reported from topical exposure to cinnamon oil or powder. Symptoms can range from mild rashes and itching to more severe swelling and anaphylaxis in rare cases.
Breathing Problems from Inhalation
Ingesting large quantities of dry, ground cinnamon, as seen in internet "cinnamon challenges," is extremely dangerous. The fine texture of the spice can easily be inhaled, irritating the throat and lungs. The lungs are unable to break down the cinnamon fibers, which can accumulate and cause inflammation, a condition known as aspiration pneumonia. This can lead to lasting lung damage and, in severe cases, lung collapse. Those with respiratory conditions like asthma are particularly at risk.
Gastrointestinal Issues
While generally well-tolerated in food amounts, high doses of cinnamon or prolonged use can cause mild gastrointestinal side effects. These can include nausea, stomach pain, abdominal discomfort, constipation, and diarrhea. For most people, this is a minor issue, but moderation helps to prevent such discomfort. The side effects are more likely with concentrated supplements or tea rather than typical culinary use.
Comparison of Cassia vs. Ceylon Cinnamon
| Feature | Cassia Cinnamon | Ceylon Cinnamon |
|---|---|---|
| Coumarin Content | High | Very Low (Trace Amounts) |
| Availability | Widely available, lower cost | Specialty stores, higher cost |
| Flavor Profile | Strong, spicy, pungent | Subtle, sweet, floral, delicate |
| Appearance | Darker, reddish-brown, thicker, rougher sticks (often a single curled layer) | Lighter brown, finer, softer, papery sticks (many thin, rolled layers) |
| Primary Risk | Liver damage with high/prolonged intake | Low risk at normal consumption levels |
| Use Case | Robust baked goods, spice mixes | Delicate desserts, beverages |
Safely Incorporating Cinnamon Into Your Diet
- Choose Ceylon: Opt for Ceylon cinnamon, especially if you plan to consume it regularly or in larger amounts. Its low coumarin content makes it a much safer choice for daily use.
- Practice Moderation: Even with Ceylon cinnamon, moderation is wise. The amount of cinnamon used in most recipes is well within safe limits, but be cautious with supplements, which are more concentrated.
- Consult a Professional: If you have a liver condition, diabetes, or are on medication (especially blood thinners or liver-metabolized drugs), talk to a healthcare provider before increasing your cinnamon intake or taking supplements.
- Avoid the "Cinnamon Challenge": Never attempt to consume large quantities of dry cinnamon powder due to the severe risk of lung irritation and aspiration pneumonia.
Conclusion
While cinnamon offers various health benefits, understanding what is the side effect of taking cinnamon is crucial for safe consumption. The most significant risks are associated with the widespread Cassia variety due to its high coumarin levels, which can lead to liver damage with excessive intake. Other potential side effects include low blood sugar in those with diabetes, drug interactions with anticoagulants and liver medications, and allergic reactions caused by cinnamaldehyde. By choosing Ceylon cinnamon and practicing moderation, most individuals can enjoy the spice's flavor and benefits without adverse effects. Anyone with pre-existing conditions or on specific medications should always consult a doctor before incorporating large amounts of cinnamon into their diet.
For more detailed information on supplement safety, you can refer to the National Center for Complementary and Integrative Health (NCCIH) at https://www.nccih.nih.gov/health/cinnamon.
