A cinnamon stick floating in apple cider or a light sprinkle over a pumpkin latte: cinnamon is one of fall’s signature spices.
As the weather cools and the leaves change color, cinnamon appears everywhere — in seasonal decorations, favorite recipes and warming drinks.
Its sweet aroma and familiar flavor are comforting, but consuming too much cinnamon may carry health risks.
Nutrition experts caution that eating large amounts of cinnamon every day could potentially harm the liver, particularly in susceptible people.
The concern centers on coumarin, a naturally occurring plant compound found in cinnamon.
What’s Coumarin?
Coumarin is a naturally occurring organic compound present in especially high concentrations in common store-bought cinnamon.
Small amounts are generally harmless to most people, but repeated exposure to higher doses may affect liver function in those who are more vulnerable.
As the weather cools and leaves change color, cinnamon appears in seasonal decorations, recipes and warming drinks
The Truth About Cassia vs. Ceylon Cinnamon
Most cinnamon sold in supermarkets is Cassia cinnamon (Cinnamomum cassia or Cinnamomum aromaticum), which is primarily grown in Indonesia, China and Vietnam. It has a deep reddish-brown color and a bold, powerful flavor.
‘Cassia cinnamon contains high levels of coumarin, a naturally occurring plant compound that may cause liver damage in some people when consumed in high amounts or regularly over a prolonged period,’ said Dr Heewon Gray, associate professor in the College of Public Health at the University of South Florida.
Ceylon cinnamon (Cinnamomum verum or Cinnamomum zeylanicum), by comparison, is often marketed as “true cinnamon” and comes mainly from Sri Lanka, according to the National Institutes of Health. It is lighter in color, milder in taste and slightly sweet with citrus notes, while containing virtually no coumarin-related risk.
‘Ceylon cinnamon contains only trace or very low levels of coumarin, making it much safer if you eat cinnamon every day or take large amounts,’ explained Gray.
Shopping for cinnamon sticks? Ceylon cinnamon is made up of thin, papery layers rolled together like a cigar, while Cassia typically forms a single thick, hard curl.
Ground cinnamon is more difficult to distinguish by appearance, so the National Center for Complementary and Integrative Health recommends checking the label for the scientific name or country of origin.
How Much Cinnamon is Dangerous?
An occasional sprinkle in a baked recipe is considered low risk, but the coumarin in Cassia cinnamon can accumulate when the spice is consumed every day.
The FDA and USDA do not establish a daily cinnamon limit, although the FDA prohibits synthetic coumarin from being used as a direct food additive.
So when does cinnamon become too much? A 2022 Food Safety risk assessment found that a 132-pound adult reaches the daily coumarin limit at 6 milligrams. Cassia cinnamon contains an average of about 3 milligrams of coumarin per gram, meaning roughly 2 grams of cinnamon — less than a level teaspoon — may be enough to pose a risk.
Furthermore, a study in the Clinical Nutrition Review also found that larger doses or long-term use can raise the risk.
A fragrant stick in your apple cider or a dusting on top of your pumpkin latte – cinnamon is the spice of the fall season
What High Coumarin Doses Do to Your Liver
Your liver normally breaks down coumarin and flushes it out in your urine, but if you take in too much, it can’t keep up, and harmful byproducts may build up.
‘Coumarin-induced hepatotoxicity in humans is rare, particularly from amounts typically consumed in foods,’ stated Gray.
Liver trouble can sneak up without obvious symptoms and may show up only in a blood test.
Watch for ongoing nausea, poor appetite, tiredness or a dull ache on the upper right side of your belly. More serious warning signs include yellow skin or eyes, dark urine, pale stools or vomiting that won’t stop, cited the Mayo Clinic.
Hidden Risks in Supplements and Daily Snacks
Certain people face an elevated risk from routine coumarin exposure.
‘Individuals with liver diseases such as fatty liver disease, hepatitis, or cirrhosis may have reduced liver capacity and should be cautious about consuming high amounts of coumarin,’ advised Gray.
And it’s not just what’s found in your spice jar.
Cinnamon supplements sold for blood sugar or weight loss can pack a much bigger dose of Cassia. It also turns up in protein bars, chai mixes, pastries and cereals, often with no clue how much you’re getting.
It is important to know the difference between Cassia and Ceylon cinnamon so you can enjoy the beloved cinnamon flavor without overdoing it on coumarin
Simple Steps to Protect Your Liver Health
You don’t need to give up cinnamon entirely. Experts say an occasional sprinkle of Cassia is fine for most healthy people, but if you use cinnamon every day, switch to Ceylon.
And if Cassia has been your daily go-to, don’t panic, or waste money on a ‘cleanse.’
‘The liver naturally metabolizes and eliminates substances from the body, so there is no need for a special “detox” after consuming Cassia cinnamon,’ noted Gray.
The Takeaway
Cinnamon can still be a tasty part of your routine; the trick is choosing the right kind. Know the difference between Cassia and Ceylon, and you can enjoy that beloved cinnamon flavor without overdoing it.
‘For most healthy individuals, cinnamon consumed in typical amounts as a spice is unlikely to cause significant liver damage,’ explained Gray.
‘The main concern is the regular intake of large amounts of Cassia cinnamon or concentrated cinnamon supplements over a prolonged period, particularly for people with liver disease or other factors that may increase susceptibility.’
