The Spice We All Love
It’s hard to imagine a kitchen without cinnamon. We sprinkle it on our oatmeal, stir it into our coffee, and bake it into our favourite desserts. Beyond its comforting taste and aroma, cinnamon has earned a reputation as a powerhouse spice. Studies have
suggested it may offer a range of health benefits, from containing powerful antioxidants that fight inflammation to helping manage blood sugar levels. Some research even points to potential benefits for heart and brain health. With this glowing resume, it’s easy to see why many people are generous with their cinnamon shaker, believing that if a little is good, a lot must be great. However, the full story is a bit more complicated and depends entirely on what kind of cinnamon you’re using.
The Problem with Coumarin
The key to understanding cinnamon safety lies in a naturally occurring compound called coumarin. While it contributes to the spice's flavour, coumarin can be harmful to the liver in high doses or with sustained consumption. European health authorities have established a tolerable daily intake (TDI) for coumarin at 0.1 milligrams (mg) per kilogram of body weight. For an adult weighing 70 kg (about 154 pounds), this translates to a daily limit of 7 mg of coumarin. While occasional overconsumption isn't a cause for panic, regularly exceeding this limit could put stress on your liver. This is where the type of cinnamon in your pantry becomes critically important.
Not All Cinnamon Is Created Equal
There are two main types of cinnamon sold commercially: Cassia and Ceylon. Cassia cinnamon, which includes varieties like Saigon and Korintje, is the most common and affordable type found in grocery stores across India and the world. It has a strong, spicy flavour. Ceylon cinnamon, often called “true cinnamon,” originates from Sri Lanka, is more expensive, and has a milder, more delicate taste. The most significant difference between them is their coumarin content. Cassia cinnamon is very high in coumarin, containing roughly 250 times more than Ceylon cinnamon. In fact, a single teaspoon of some Cassia powders can contain enough coumarin to exceed the entire tolerable daily intake for an adult. In stark contrast, Ceylon cinnamon contains only trace amounts of the compound, making it a much safer choice for daily or heavy use.
How Much Is Too Much?
For those who use the common Cassia cinnamon, moderation is essential. Most experts and health bodies suggest that about half a teaspoon (around 1 to 2 grams) per day is a safe upper limit for regular consumption. This amount allows you to enjoy the flavour and potential benefits without approaching the risky coumarin threshold. If you're a true cinnamon lover who enjoys it in large quantities daily—for instance, in smoothies, supplements, or liberally sprinkled on multiple meals—it is strongly recommended to seek out and switch to Ceylon cinnamon. With its negligible coumarin content, you can use Ceylon more freely without the same level of concern. When buying cinnamon, check the label. If it just says “cinnamon,” it is almost certainly the high-coumarin Cassia variety. Ceylon will be explicitly labelled as “Ceylon cinnamon” or by its scientific name, Cinnamomum verum.
