Cinnamon is a spice made from the inner bark of the Cinnamomum tree.
It is very popular and has been linked to health benefits such as better blood sugar control and reduced certain risk factors for heart disease.
The two main types of cinnamon are:
- Cassia: also called “regular”
- cinnamon, this is the most commonly used type.
- Ceylon: Known as “true”
- cinnamon, Ceylon has a lighter and less bitter taste.
Cassia cinnamon is most commonly found in supermarkets, as it is much cheaper than Ceylon cinnamon.
Although Cassia cinnamon is safe to eat in small to moderate amounts, eating too much of it can cause health problems because it contains high amounts of a compound called coumarin.
Research has found that eating too much coumarin can damage your liver and increase your risk of cancer.
Excessive consumption of Cassia cinnamon has also been connected to numerous other adverse effects.
Here are 7 possible side effects of excessive consumption of Cassia cinnamon.
1. May Cause Liver Damage:
A good source of coumarin is regular or cassia cinnamon.
Whereas Ceylon cinnamon has very small amounts of coumarin, ground Cassia cinnamon can have 7–18 milligrams of coumarin per teaspoon (2.6 grams).
The tolerable daily intake of coumarin is approximately 0.05 mg/lb (0.1 mg/kg) of body weight or 5 mg per day for a 130 lb (59 kg) person. This means that just 1 teaspoon of Cassia cinnamon could put you over your daily limit.
Unfortunately, several studies have found that eating too much coumarin can cause toxicity and liver damage.
For instance, a 73-year-old woman who took supplements containing cinnamon for just one week experienced a sudden liver infection that resulted in liver damage. But in this instance, the supplements were more potent than what you could get from diet alone.
2. May Increase the Risk of Cancer:
Consuming too much coumarin, which is abundant in Cassia cinnamon, has been linked to an increased risk of certain cancers, according to studies conducted on animals.
For example, studies in rodents have found that eating too much coumarin can cause the development of cancerous tumors in the lungs, liver, and kidneys.
How coumarin may cause tumors is unclear.
On the other hand, coumarin is thought by some scientists to damage DNA over time, raising the risk of cancer.
Most research on the carcinogenic effects of coumarin has been performed on animals. To see if there is a similar connection between coumarin and cancer in humans, more studies involving humans are required.
3. May Cause Mouth Sores:
Some people have suffered mouth ulcers from eating products that contain cinnamon flavoring agents.
Cinnamon contains cinnamaldehyde, a compound that can trigger an allergic reaction if consumed in large quantities. Saliva keeps the chemicals from coming into contact with the mouth for extended periods of time, so small amounts of the spice do not seem to cause this reaction.
In addition to mouth ulcers, other cinnamaldehyde allergy symptoms include:
- swelling of the tongue or gums
- a burning or itching sensation
- white spots in the mouth
While these symptoms are not necessarily serious, they can cause discomfort.
However, it is important to note that cinnamaldehyde will only cause mouth ulcers if you are allergic to it. You can test for this type of allergy with a skin patch test.
Additionally, mouth ulcers seem to mostly affect those who use too much cinnamon oil and cinnamon-flavored chewing gum, as these products may contain more cinnamaldehyde.
4. May Cause Low Blood Sugar:
Chronically high blood sugar is a medical concern. Diabetes, heart disease, and numerous other health issues can result from it if treatment is not received.
The ability of cinnamon to lower blood sugar is well known. According to studies, the spice may have similar effects to those of the hormone insulin, which aids in the removal of blood sugar.
Consuming too much cinnamon may result in a dangerously low blood sugar level, even though a small amount can help lower it. This is called hypoglycemia. It can lead to tiredness, dizziness and possibly fainting.
People who are most at risk of having low blood sugar are those taking diabetes medications. This is because cinnamon can enhance the effects of these drugs and cause blood sugar levels to drop too low.
5. It can cause breathing problems
Eating too much cinnamon powder in one sitting can cause breathing problems.
This is because the spice has a fine consistency which can make it easy to inhale. Accidental inhalation can cause:
- cough
- gag
- difficulty when trying to catch your breath
Furthermore, the cinnamaldehyde contained in cinnamon is irritating to the throat. It could cause further breathing problems.
People with asthma or other medical conditions that affect breathing should be especially careful about accidentally inhaling cinnamon, as they are more likely to have breathing problems.
6. May Interact with Certain Medications:
Cinnamon is safe to eat in small to moderate amounts with most medications.
However, taking too much can be a problem if you are taking medications for diabetes, heart disease, or liver disease. This is because cinnamon can interact with these drugs, enhancing their effects or intensifying their side effects.
For example, Cassia cinnamon has a high coumarin content, which if taken in excess can be toxic to the liver and cause damage.
If you are taking medications that may affect your liver, such as acetaminophen, acetaminophen, and statins, excessive intake of cinnamon may increase the chance of liver damage.
Additionally, cinnamon can help lower blood sugar, so if you’re taking diabetes medications, the spice could enhance its effects and cause your blood sugar to drop too low.
7. May Cause Allergy:
According to an article published in Clinical Nutrition in April 2019, allergic responses and gastrointestinal symptoms are the most frequent negative consequences of ingesting cinnamon. Adverse effects were transient and resolved spontaneously.
How much is too much?
Cinnamon is generally safe to use in small amounts as a spice. It is linked to many notable health benefits.
However, eating too much can cause potentially dangerous side effects.
This is especially true for Cassia cinnamon because it is a rich source of coumarin. In contrast, Ceylon cinnamon contains only trace amounts of coumarin.
The tolerable daily intake of coumarin is 0.05 mg per scale (0.1 mg per kg) of body weight. This is the amount of coumarin you can eat in a day without the risk of side effects.
This equates to up to 8 mg of coumarin per day for an adult weighing 178 pounds (81 kilograms). For reference, the amount of coumarin in 1 teaspoon (2.5 grams) of ground Cassia cinnamon ranges from 7 to 18 mg. Keep in mind that children may tolerate even less.
Although Ceylon cinnamon contains only trace amounts of coumarin, excessive intake should be avoided. Cinnamon contains numerous other plant compounds that can have negative effects if consumed in high quantities. Use all cinnamon sparingly as a spice.
The bottom line:
Cinnamon is a delicious spice, linked to numerous health benefits.
While eating small to moderate amounts is safe, eating too much can cause side effects. This is especially true for Cassia or “regular” cinnamon because it contains high amounts of coumarin, which has been linked to conditions such as liver damage and cancer.
On the other hand, Ceylon cinnamon or “true” cinnamon contains only trace amounts of coumarin.
Although eating too much cinnamon can have some drawbacks, it is a healthy spice that is safe to eat in small to moderate amounts. Eating less than your tolerable daily intake is more than enough to provide you with its health benefits.