Many people turn to cinnamon as autumn arrives, adding it to coffee, baked goods and hot drinks. However, consuming too much of it, particularly one specific variety, may not always be safe.
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The concern centers on coumarin, a naturally occurring compound found in some types of cinnamon that can affect the liver when consumed in large amounts regularly over long periods.
Not All Cinnamon Is the Same
Cassia cinnamon (Cinnamomum cassia or Cinnamomum aromaticum) is the most common variety 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 compound.
By contrast, Ceylon cinnamon (Cinnamomum verum or Cinnamomum zeylanicum), also known as “true cinnamon,” contains very low levels of coumarin. It mainly comes from Sri Lanka and is lighter in color, with a milder, sweeter flavor.
Dr. Hye-Won Gray, an associate professor at the University of South Florida’s College of Public Health, says Ceylon cinnamon is a more suitable option for people who consume cinnamon daily or in large amounts because of its lower coumarin content.
The two varieties can be distinguished when buying cinnamon sticks. Ceylon cinnamon consists of multiple thin layers rolled inside one another, while Cassia cinnamon is thicker and harder and usually consists of a single roll. Ground cinnamon is more difficult to distinguish by type, so consumers should check the label for the scientific name or country of origin.
When Does Cinnamon Consumption Become a Concern?
Adding a small amount of cinnamon to food or baked goods occasionally does not pose a significant risk for most healthy people. However, consuming large amounts of Cassia cinnamon every day may increase exposure to coumarin.
According to a 2022 food safety risk assessment, an adult weighing around 60 kilograms reaches the acceptable daily intake of coumarin at approximately 6 milligrams. Cassia cinnamon contains an average of about 3 milligrams of coumarin per gram, meaning that around 2 grams could approach this limit for a person of that weight.
The issue is not limited to cinnamon used as a spice. Cinnamon supplements marketed for blood sugar control or weight loss may contain larger amounts, while cinnamon is also used in products such as protein bars, baked goods, breakfast cereals and masala chai tea blends.
Who Needs to Be More Careful?
People with liver disease have greater reason to avoid excessive consumption of cinnamon that is high in coumarin.
Gray explains that people with fatty liver disease, hepatitis or cirrhosis may have a reduced ability to process coumarin and should therefore exercise caution when consuming large amounts.
Liver problems may not cause obvious symptoms at first, but warning signs include persistent nausea, loss of appetite, fatigue or pain in the upper-right part of the abdomen. More serious symptoms include yellowing of the skin or eyes, dark urine, pale stools and persistent vomiting.
Should You Stop Eating Cinnamon?
Most healthy people do not need to stop consuming cinnamon as long as they use it in the amounts normally associated with cooking and seasoning.
However, people who consume it daily or in large quantities can reduce their exposure to coumarin by choosing Ceylon cinnamon instead of Cassia.
There is also no need to turn to “detox” programs after consuming cinnamon, as the liver naturally metabolizes substances and eliminates them.
According to Gray, the main concern is not moderate use of cinnamon as a spice, but rather the regular, long-term consumption of large amounts of Cassia cinnamon or concentrated cinnamon supplements, particularly among people with liver disease.
Resource: Al-Ghad.
