Cinnamon is a beloved spice known for its distinct flavor and impressive health benefits. While Cassia cinnamon, the most common variety found in supermarkets, is safe to consume in small to moderate amounts, eating too much may lead to side effects and health concerns. In this article, we’ll explore five potential side effects of consuming excessive amounts of Cassia cinnamon.
1. May cause liver damage
Cassia cinnamon is a rich source of coumarin, containing approximately 5 milligrams per teaspoon (2 grams). In contrast, Ceylon cinnamon, a less common variety, only contains trace amounts of coumarin. The recommended daily limit for coumarin is roughly 0.05 milligrams per pound (0.1 milligrams per kilo) of body weight, or 5 milligrams per day for a 130-pound (60-kilo) person.
Consuming just 1 to 1.5 teaspoons of Cassia cinnamon can put you over the daily coumarin limit. Several studies have shown that eating too much coumarin may lead to liver toxicity and damage. In one case, a 73-year-old woman developed a sudden liver infection and liver damage after taking cinnamon supplements for just one week. However, this case involved supplements that provided a higher dose than one would typically get from dietary sources alone.
2. May interact with certain medications
While cinnamon is generally safe to eat in small to moderate amounts alongside most medications, consuming too much may be problematic if you are taking medicines for diabetes, heart disease, or liver disease. Cinnamon may interact with these medications, either enhancing their effects or intensifying their side effects.
For example, if you are taking a medication that can affect the liver, such as acetaminophen (Paracetamol) or statin drugs, consuming excessive amounts of cinnamon could increase your risk of liver damage. If you are on any medications, it’s essential to consult with a healthcare professional before significantly increasing your cinnamon intake.
3. May cause low blood sugar (hypoglycemia)
Cinnamon is well-known for its ability to temporarily lower blood sugar levels. Studies have found that the spice can mimic the effects of insulin, which is beneficial for managing blood sugar. However, eating too much cinnamon may cause blood sugar levels to drop too low, a condition called hypoglycemia.
People who are taking medication for diabetes are at the highest risk of experiencing low blood sugar from excessive cinnamon consumption. If you have diabetes, it’s crucial to monitor your blood sugar levels closely and consult with your healthcare provider before making significant changes to your cinnamon intake.
4. May cause mouth sores in some individuals
Some people have reported experiencing mouth sores after eating too much cinnamon. This side effect is attributed to cinnamaldehyde, a compound in cinnamon that may trigger an allergic reaction when consumed in large amounts. Small amounts of the spice typically don’t cause this reaction, as saliva prevents chemicals from staying in contact with the mouth for too long.
In addition to mouth sores, other symptoms of a cinnamaldehyde allergy include tongue or gum swelling, a burning or itching sensation, and white patches in the mouth. While these symptoms are not necessarily serious, they can cause discomfort. A skin patch test can help determine if you have a cinnamaldehyde allergy.
5. May increase the risk of certain cancers
Animal studies suggest that consuming excessive amounts of coumarin, a substance found in high levels in Cassia cinnamon, may increase the risk of certain types of cancer. For example, studies in rodents have found that eating too much coumarin can cause cancerous tumors to develop in the lungs, liver, and kidneys.
While the exact mechanism by which coumarin may cause tumors remains unclear, it’s important to note that these findings are based on animal studies, and more research is needed to determine if the same effects occur in humans. However, these studies highlight the potential risks associated with consuming highly concentrated amounts of coumarin, often found in supplements.
Your questions answered about the side effects of Cassia cinnamon
How much Cassia cinnamon is safe to consume?
For most people, consuming 1 to 1.5 teaspoons (2-3 grams) of Cassia cinnamon per day is considered safe. This amount is typically used in recipes and should not pose a significant risk of side effects. However, if you have a pre-existing health condition or are taking medications, it’s best to consult with a healthcare professional to determine a safe amount for your individual needs.
Is Ceylon cinnamon a safer alternative to Cassia cinnamon?
Yes, Ceylon cinnamon, also known as “true” cinnamon, contains only trace amounts of coumarin compared to Cassia cinnamon. As a result, Ceylon cinnamon is considered a safer alternative for those looking to enjoy the health benefits of cinnamon while minimizing the risk of side effects associated with high coumarin intake. However, Ceylon cinnamon may be more expensive and harder to find than Cassia cinnamon.
Can I still enjoy the health benefits of cinnamon without the side effects?
To enjoy the health benefits of cinnamon while minimizing the risk of side effects, opt for Ceylon cinnamon when possible, and consume Cassia cinnamon in moderation. Incorporate cinnamon into your diet through recipes, rather than relying on supplements, which often contain higher concentrations of the spice. If you have any pre-existing health conditions or concerns, consult with a healthcare professional to determine the best way to safely include cinnamon in your diet.