Cinnamon is one of the world’s most popular spices, loved for its warm, sweet flavor in oatmeal, coffee, desserts, and lattes. It’s often celebrated as a superfood and a natural remedy for blood sugar regulation.
But despite its popularity, cinnamon carries hidden risks that many people don’t know about.
In this article, we’ll cover:
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Common side effects of cinnamon
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Liver toxicity and coumarin content
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How to tell Cassia vs. Ceylon cinnamon
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Safe use tips for culinary and supplement purposes
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Industry concerns and contamination risks
Common Cinnamon Side Effects
Even everyday culinary use can cause side effects for some people. Scientific studies and systematic reviews highlight:
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Gastrointestinal issues: stomach aches, nausea, heartburn, diarrhea, especially at high doses.
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Allergic reactions: hives, rashes, or skin irritation.
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Headaches: reported in multiple trials.
While often mild and self-limiting, there is one serious concern that requires attention: liver toxicity.
Cinnamon Liver Toxicity: The Hidden Danger
The main culprit is coumarin, a compound found in cinnamon. Excessive intake can stress the liver and potentially lead to liver damage.
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Cassia cinnamon (the common, inexpensive variety) contains up to 4,800 mg of coumarin per kilogram.
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Ceylon cinnamon (“true cinnamon”) contains only 17 mg per kilogram.
That’s over 280 times more coumarin in Cassia.
Animal studies show coumarin can raise liver enzymes, a key marker of liver stress. In humans, long-term or high-dose use increases hepatotoxicity risk. The European Food Safety Authority recommends a safe daily limit of 0.1 mg per kilogram of body weight.
Why Most People Are at Risk
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Most cinnamon sold in grocery stores and supplements is Cassia, even if the label doesn’t specify.
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Supplements often use ground bark, delivering the full coumarin dose.
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Water-based cinnamon extracts may be safer, but many users unknowingly consume risky levels.
How to Tell Cassia vs. Ceylon Cinnamon
Identifying cinnamon type is critical for safety. Here’s an easy guide:
|
Feature |
Cassia Cinnamon |
Ceylon Cinnamon |
|
Stick Appearance |
Thick, hard, single
layer |
Thin, brittle, rolled
like a cigar, multiple layers |
|
Color |
Dark
reddish-brown |
Light tan |
|
Breaks Easily? |
No |
Yes |
|
|
|
|
Cassia |
Ceylon |
Other Cinnamon Risks
Cinnamon can also:
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Increase bleeding risk, especially in people with liver problems, on blood thinners, or before surgery.
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Interact with diabetes medications, potentially causing dangerous drops in blood sugar.
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Be contaminated with pesticides, heavy metals, or microplastics, especially in cheaper Cassia products.
Safe Cinnamon Use
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Culinary use: Normal cooking amounts are generally safe for most people, particularly with Ceylon cinnamon.
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Supplements or high daily doses: Use caution. Studies suggest doses up to ~6 grams per day may be tolerated short-term, but long-term safety data is limited.
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Medical guidance: If using cinnamon medicinally, consult your doctor and consider switching to Ceylon.
Remember: Natural doesn’t always mean risk-free. Type, dose, and frequency matter.
Industry and Ethical Concerns
Beyond health, cinnamon production has wider issues:
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Labor exploitation and unsustainable farming practices are common.
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Cassia is often mislabeled as Ceylon, boosting profit at the expense of safety.
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Environmental contamination and weak regulation make product quality a concern.
Watch the Full Video
I cover all of this and more in my latest YouTube video, including tips to identify safe cinnamon and reduce health risks. Watch here: https://youtu.be/MT3xjdMk_yo
Your Turn
Check your pantry: Is your cinnamon Cassia or Ceylon? Have you experienced side effects? Share your story in the comments – it’s more common than you think!
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