The Primary Concern: High Coumarin in Cassia Cinnamon
The most significant health risk associated with certain types of cinnamon is the compound coumarin. Coumarin is a natural flavoring substance, but in high doses, it can be hepatotoxic, meaning it can cause liver damage. The risk varies dramatically depending on the type of cinnamon you use.
- Cassia Cinnamon: This is the variety most widely available and affordable in North American and European supermarkets. Cassia contains high levels of coumarin, which can be particularly concerning for regular, heavy consumers. Even just one to two teaspoons of Cassia cinnamon can push some individuals over the tolerable daily intake (TDI) for coumarin, especially for those with smaller body sizes.
- Ceylon Cinnamon: Often called "true cinnamon," Ceylon cinnamon contains only trace amounts of coumarin—about 250 times less than Cassia. This makes Ceylon the much safer option for daily or regular consumption, and it is the recommended choice for therapeutic use.
Vulnerable Groups and Coumarin Risks
Certain individuals are at a higher risk of liver damage from coumarin and should be especially cautious about their cinnamon intake, opting for Ceylon variety exclusively or limiting use significantly. These groups include:
- Individuals with pre-existing liver conditions
- Children, who have a lower body weight and can exceed the TDI more easily
- Pregnant women
- Those taking medications that can affect the liver, such as statins or acetaminophen
Unsafe Levels of Heavy Metals
Beyond coumarin, some cinnamon products have faced recalls due to dangerous levels of lead contamination. In 2024, the FDA and Consumer Reports identified numerous brands with high lead content, prompting health alerts and voluntary recalls. While the source of the contamination can vary, lead is a cumulative toxin that can pose severe health risks, particularly for children.
Recalled and High-Risk Cinnamon Brands (as of late 2024)
- Badia cinnamon powder
- Bowl & Basket ground cinnamon
- Deep cinnamon Powder
- EGN cinnamon powder
- Mimi's Products ground cinnamon
- Paras cinnamon powder (highest lead content tested by Consumer Reports)
- Rani Brand ground cinnamon
- Zara Foods cinnamon powder
Always check for the most current recall information and discard any products matching affected brands and lot numbers.
How to Identify the Right Cinnamon
To ensure you are using the safer Ceylon variety and not the high-coumarin Cassia, you can inspect the product, especially when buying cinnamon sticks. Many packages of ground cinnamon do not specify the variety, so visual clues are essential.
- Appearance (Sticks): Ceylon cinnamon sticks are light brown and feature thin, multiple layers that crumble easily. Cassia sticks are darker, thicker, and harder, with a single, rough-textured layer.
- Appearance (Powder): Ceylon powder is a lighter, yellowish-brown, while Cassia powder is a darker reddish-brown.
- Taste and Aroma: Ceylon has a mild, sweet, and floral flavor with a delicate aroma. Cassia has a much stronger, spicier, and more pungent taste that can be slightly bitter in large amounts.
- Labeling: Look for packages explicitly labeled as "Ceylon cinnamon," "Cinnamomum verum," or specifying Sri Lankan origin. If a product is simply labeled "cinnamon," it is almost certainly the cheaper Cassia variety.
Safe vs. Unsafe Cinnamon: A Comparison Table
| Feature | Ceylon Cinnamon | Cassia Cinnamon |
|---|---|---|
| Common Name | "True" Cinnamon | Regular, Chinese, or Saigon Cinnamon |
| Scientific Name | Cinnamomum verum | Cinnamomum cassia and other species |
| Origin | Primarily Sri Lanka | China, Indonesia, Vietnam |
| Coumarin Content | Very Low | High |
| Safety for Daily Use | High, recommended | Low, use in moderation |
| Appearance (Sticks) | Light brown, thin, brittle, multi-layered | Dark reddish-brown, thick, hard, single-layered |
| Taste | Mild, delicate, sweet, with floral notes | Strong, spicy, intense, slightly bitter |
| Price | More expensive | Inexpensive, widely available |
Safe Consumption Practices
For most healthy adults, consuming small amounts of Cassia cinnamon (less than 1/2 teaspoon daily) is generally safe for short periods. However, if you are a heavy or daily consumer, or if you take cinnamon supplements, switching to Ceylon cinnamon is highly recommended to eliminate the risk of coumarin-induced liver damage. Always consult a healthcare professional before taking cinnamon supplements, especially if you have an existing health condition. For general information on safety and use, consult reliable sources like the National Center for Complementary and Integrative Health (NCCIH).
The Verdict: Which Cinnamon Should You Not Use
Ultimately, you should not use large or regular amounts of Cassia cinnamon, especially if you fall into a high-risk group. It's the cheaper, high-coumarin variety typically found in supermarkets under the generic "cinnamon" label. Furthermore, you should avoid any ground cinnamon products from brands that have been recalled due to heavy metal contamination. For peace of mind and long-term health, choose the higher-quality Ceylon cinnamon, which is low in coumarin and safer for consistent use.
Conclusion
While cinnamon offers a delicious flavor and potential health benefits, not all varieties are created equal. The most crucial factor is understanding the difference between high-coumarin Cassia and low-coumarin Ceylon. By making an informed choice, checking labels for variety and recall status, and practicing moderation, you can enjoy cinnamon's flavor without putting your liver at unnecessary risk.
