The Hidden Danger of Cinnamon: What You Need to Know

There are two main types of cinnamon consumed worldwide: Cassia cinnamon and Ceylon cinnamon. The most common variety in our region is Cassia cinnamon, also known as Chinese cinnamon. It is widely available and significantly cheaper than Ceylon cinnamon, which explains its popularity in both home kitchens and processed foods.

However, research has shown that excessive consumption of Cassia cinnamon may pose serious health risks.

Why Cassia Cinnamon Can Be Harmful

The potential danger lies in a compound called coumarin. Coumarin is an organic substance found naturally in many plants. It belongs to the benzopyrene family, compounds that can also form as byproducts of processes such as metal burning.

Cassia cinnamon contains particularly high levels of coumarin, making it far more concerning than other types of cinnamon when consumed frequently or in large amounts.

How Much Is Too Much?

Cassia cinnamon contains approximately 5 milligrams of coumarin per 2 grams of cinnamon. To put this into perspective, one teaspoon of cinnamon may contain around 5 milligrams of coumarin.

Health authorities consider the maximum safe daily intake of coumarin to be just 0.1 milligrams. This means that even small amounts of Cassia cinnamon, when consumed regularly, can exceed safe limits.

The Impact on Liver Health

One of the most serious risks associated with high coumarin intake is liver damage. Several studies have linked excessive consumption of Cassia cinnamon to liver toxicity.

In 2015, a case study described a 75 year old woman who regularly took cinnamon based supplements without realizing they contained high levels of coumarin. Over time, the compound accumulated in her body and led to a severe liver infection.

Links to Cancer Risk

Research has also explored coumarin’s potential role in cancer development. A U.S. study published in 2012 found that coumarin may contribute, among other factors, to the formation of cancerous tumors in the lungs and kidneys when consumed in high amounts over time.

Cinnamon and Mouth Irritation

For those who enjoy adding cinnamon generously to foods or even placing it directly on the tongue, there is another risk to be aware of. Cinnamon contains a compound called cinnamaldehyde, which can trigger allergic reactions in some people.

When consumed beyond safe levels, cinnamaldehyde may cause mouth sores, swelling, itching, or a burning sensation in the mouth and on the tongue. These reactions are generally associated with excessive intake. Moderate and occasional consumption is unlikely to cause harm or allergies in most people.

Is There a Safer Alternative?

Ceylon cinnamon, sometimes referred to as “true cinnamon,” contains significantly lower levels of coumarin compared to Cassia cinnamon. Because of this, it is considered a safer option for people who consume cinnamon regularly or use it as a supplement.

Bottom Line

Cassia cinnamon is safe for most people when consumed in small amounts. However, regular or excessive intake can lead to serious health issues, particularly liver damage. Choosing Ceylon cinnamon and being mindful of portion sizes can help you enjoy cinnamon’s flavor and benefits without unnecessary risk.