Many people turn to cinnamon with the arrival of autumn, adding it to coffee, baked goods, and hot drinks, but excessive consumption, especially of a certain type, may not always be safe.
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The concerns center around "coumarin," a natural compound found in some types of cinnamon, which can affect the liver when consumed in large quantities and regularly for long periods.
Cassia cinnamon (Cinnamomum cassia or Cinnamomum aromaticum) is the most common type found in stores, and is mainly grown in Indonesia, China and Vietnam. It is characterized by its dark reddish-brown color and strong flavor.
Cassia cinnamon contains relatively high levels of coumarin, so excessive consumption may increase the risks associated with this substance.
In contrast, Ceylon cinnamon (Cinnamomum verum or Cinnamomum zeylanicum), also known as true cinnamon, contains very low levels of coumarin. It comes primarily from Sri Lanka and has a lighter color and a milder, more sweet flavor.
Dr. Hywon Gray, an associate professor at the University of South Florida's School of Public Health, says Ceylon cinnamon is a more suitable option for those who consume cinnamon daily or in large quantities because of its lower coumarin content.
The two types can be distinguished when buying cinnamon sticks; Ceylon cinnamon consists of multiple thin layers wrapped amongst each other, while Cassia cinnamon is thicker and firmer and usually consists of a single coil. Ground cinnamon, however, is more difficult to differentiate, so it's best to check the label for the scientific name or country of origin.
Adding a small amount of cinnamon to food or baked goods occasionally poses little risk to most healthy individuals. However, daily consumption of large quantities of cassia cinnamon may lead to increased exposure to coumarins.
According to a 2022 food safety risk assessment, an adult weighing approximately 60 kilograms reaches the acceptable daily limit for coumarin by consuming about 6 milligrams. Cassia cinnamon contains an average of about 3 milligrams of coumarin per gram, meaning that about 2 grams of cassia could approach this limit for someone of this weight.
It's not just cinnamon used as a spice; cinnamon supplements intended to control blood sugar levels or aid weight loss may contain larger amounts, and cinnamon is also found in products such as protein bars, baked goods, breakfast cereals, and masala chai blends.
People with liver disease are more likely to need to avoid excessive consumption of cinnamon, which is rich in coumarin.
Gray explains that people with fatty liver, hepatitis, or cirrhosis may have a reduced ability to process coumarin, and therefore should be cautious when consuming large amounts of it.
Liver problems may not initially present with obvious symptoms, but signs that warrant attention include persistent nausea, loss of appetite, fatigue, or pain in the upper right abdomen. More serious signs include jaundice (yellowing of the skin or eyes), dark urine, pale stools, and persistent vomiting.
Most healthy people don't need to stop eating cinnamon, as long as they consume it in the amounts typically used as a spice. However, those who consume it daily or in large quantities can reduce their exposure to coumarin by choosing Ceylon cinnamon instead of cassia.
At the same time, there is no need to resort to "body cleansing" programs after consuming cinnamon, as the liver naturally metabolizese and eliminates the substances.
According to Gray, the main concern is not the use of cinnamon as a spice in moderate amounts, but rather the regular and prolonged consumption of large quantities of cassia cinnamon or concentrated cinnamon supplements, especially in people with liver disease.
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