Why the Type of Cinnamon You Use Matters
The most critical factor in determining the safety of excessive cinnamon consumption is the type you are using. The vast majority of ground cinnamon found in North American grocery stores is Cassia cinnamon, primarily from China, Indonesia, and Vietnam. Cassia contains significant amounts of coumarin, a natural flavoring that has been linked to liver damage in high doses.
In contrast, Ceylon cinnamon, or "true" cinnamon, contains only trace amounts of coumarin. This makes Ceylon a much safer option for those who use cinnamon frequently or in large quantities. Cassia cinnamon sticks are typically a single, thick, hard bark roll, whereas Ceylon sticks are multiple thin, soft layers.
The Risks of Over-consuming Coumarin
Liver Damage
This is the most well-documented risk of excessive Cassia cinnamon intake. High doses over time can lead to liver inflammation, elevated liver enzymes, and potentially irreversible liver damage. Those with existing liver issues are more susceptible. The Tolerable Daily Intake (TDI) for coumarin is 0.1 mg per kg of body weight, which can be exceeded with regular use of Cassia cinnamon.
Mouth Sores
Sensitivity to cinnamaldehyde in cinnamon can cause mouth sores (cinnamon stomatitis). Symptoms include burning, itching, or swelling in the mouth and on the lips, often after prolonged contact with cinnamon products.
Dangerously Low Blood Sugar
While cinnamon can help manage blood sugar, excessive amounts can lower it too much, especially for diabetics. This can lead to hypoglycemia with symptoms like dizziness and fatigue. The risk increases for those taking diabetes medications.
Breathing Problems
Inhaling ground cinnamon, as seen in the dangerous "cinnamon challenge," can irritate the lungs and throat, cause gagging, and lead to aspiration pneumonia. This is particularly hazardous for individuals with respiratory conditions like asthma.
Medication Interactions
High cinnamon intake can interact with medications. Its blood-thinning effects can be problematic with anticoagulants. Cinnamon compounds can also affect liver enzymes that process drugs, potentially reducing the effectiveness of medications for conditions like diabetes, heart problems, and liver disease.
Cassia vs. Ceylon Cinnamon: A Comparative Analysis
| Characteristic | Cassia Cinnamon | Ceylon Cinnamon |
|---|---|---|
| Primary Source | China, Indonesia, Vietnam | Sri Lanka |
| Coumarin Content | High (1–7% or more) | Very Low (0.004–0.02%) |
| Taste Profile | Strong, intense, and pungent spicy-sweet flavor | Subtle, complex, and more delicate flavor |
| Physical Appearance | Thick, single, hard bark roll | Multiple, thin, paper-like layers forming a soft roll |
| Best For | Occasional baking and culinary use | Frequent, daily, and supplement use |
How to Enjoy Cinnamon Safely
- Be mindful of daily intake: Limit Cassia cinnamon to about half a teaspoon daily to stay below the coumarin TDI.
- Switch to Ceylon: For frequent or supplement use, Ceylon cinnamon is safer due to its low coumarin.
- Read product labels: Look for "Ceylon" or "True" cinnamon; otherwise, it's likely Cassia.
- Consult your doctor: Discuss cinnamon intake, especially supplements, with a healthcare provider if you take medications or are pregnant.
Conclusion
While moderate cinnamon use is safe, excessive intake, especially of Cassia, poses risks. Be aware of the type of cinnamon you consume. Opting for Ceylon for regular use and moderating Cassia intake allows you to enjoy cinnamon safely while avoiding potential liver damage, mouth sores, low blood sugar, and medication interactions.
Authoritative Source
For more information on the health effects of coumarin and cinnamon, refer to the German Federal Institute for Risk Assessment (BfR). https://www.bfr.bund.de/en/service/frequently-asked-questions/topic/faq-on-coumarin-in-cinnamon-and-other-foods/
