Understanding the Risks: Coumarin in Cassia vs. Ceylon Cinnamon
When considering what happens if you eat too much cinnamon sticks, the most critical factor is the type of cinnamon consumed. The two main varieties are Cassia and Ceylon, and they differ significantly in their coumarin content. Cassia cinnamon is the cheaper, more common version found in most grocery stores and contains high levels of coumarin. Ceylon, or 'true cinnamon', has only trace amounts of this compound. Coumarin is a naturally occurring plant chemical that can be toxic to the liver in large doses. Chronic, high-dose consumption of Cassia cinnamon poses a real risk of hepatotoxicity, especially for sensitive individuals or those with pre-existing liver conditions.
The Dangers of Coumarin Overload
Ingesting large quantities of coumarin over time puts a significant strain on the liver, as it processes and detoxifies substances in the body. This can lead to liver inflammation, elevated liver enzymes, and, in severe cases, liver damage or even failure. For an adult weighing 60 kg (approx. 132 lbs), the tolerable daily intake of coumarin is about 1.5 mg. A single teaspoon of Cassia cinnamon can contain more coumarin than this daily limit. Since cinnamon sticks are a concentrated form, eating even a small number could push you over this limit. Symptoms of liver stress may include abdominal pain, nausea, jaundice (yellowing of the skin), and fatigue.
Other Health Consequences of Excessive Intake
Beyond liver issues, other side effects can arise from consuming too much cinnamon. These are often related to its other active compounds, including cinnamaldehyde, which can trigger allergic reactions.
- Oral and Digestive Irritation: Large doses of cinnamon can irritate the mouth and throat, causing soreness or even mouth sores (cinnamon stomatitis). Gastrointestinal problems like stomach upset, heartburn, nausea, and diarrhea are also common.
- Breathing Problems: Attempting to eat dry, ground cinnamon (as in the dangerous 'cinnamon challenge') can lead to inhalation of the fine powder. This can cause severe coughing, choking, and lung inflammation known as aspiration pneumonia, which can be permanent and life-threatening.
- Dangerous Blood Sugar Drop: While cinnamon is known for its ability to help lower blood sugar, consuming too much can cause it to drop to dangerously low levels, a condition called hypoglycemia. This is particularly risky for people with diabetes who are already on blood sugar-regulating medication.
- Medication Interactions: High doses of cinnamon can interfere with certain medications, including those for diabetes, heart disease, and liver conditions. Its blood-thinning properties can also increase the risk of bleeding for individuals taking anticoagulants like warfarin.
Cassia vs. Ceylon Cinnamon Comparison
| Feature | Cassia Cinnamon (Common) | Ceylon Cinnamon (True) |
|---|---|---|
| Appearance | Dark reddish-brown, thicker bark, rougher texture. | Tan-brown, multiple thin, tight layers, softer texture. |
| Coumarin Content | High; can be toxic in large doses, posing a risk of liver damage. | Very low, often undetectable; significantly safer for regular consumption. |
| Flavor Profile | Strong, spicy, and somewhat bitter. | Mildly sweet, delicate, and complex. |
| Cost | Less expensive and widely available in most supermarkets. | More expensive and typically found in specialty stores. |
| Best For | Culinary use in small, infrequent amounts due to higher coumarin levels. | Regular or high-volume culinary and dietary supplement use due to low coumarin. |
Conclusion
While cinnamon offers health benefits in moderation, eating too much cinnamon sticks, especially the more common Cassia variety, can lead to serious health issues. The primary concern is the high coumarin content in Cassia cinnamon, which can cause liver damage over time. Other risks include oral and digestive irritation, breathing problems from inhaling the powder, and potential interactions with medications. The safest approach is to be mindful of your intake, particularly if you have underlying health conditions, and to opt for the low-coumarin Ceylon cinnamon if you are a frequent user or taking concentrated supplements. Always consult a healthcare professional before significantly increasing your intake of any supplement, including cinnamon. For more detailed nutritional information on spices, visit the National Center for Complementary and Integrative Health (NCCIH) website.
