Cinnamon is one of the most beloved spices worldwide, prized for its warm, sweet flavor and impressive health benefits. From reducing inflammation to supporting blood sugar control, this aromatic spice has earned its place in both culinary traditions and natural health practices. However, like many good things, cinnamon can have negative effects when consumed in excessive amounts.
Understanding the potential side effects of too much cinnamon is essential for anyone who regularly uses this spice, whether in cooking, supplements, or beverages. The key concern lies in a compound called coumarin, which is present in high levels in certain types of cinnamon and can cause health problems when consumed beyond recommended limits.
In this comprehensive guide, we’ll explore the six main side effects of consuming too much cinnamon, the differences between cinnamon varieties, and how to safely incorporate this beneficial spice into your diet.
Understanding the Two Main Types of Cinnamon
Before diving into the side effects, it’s crucial to understand that not all cinnamon is created equal. There are two primary types of cinnamon available in the market:
Cassia Cinnamon (Regular Cinnamon)
Cassia cinnamon, often labeled simply as “cinnamon” in stores, is the most commonly available and affordable variety. It’s typically sourced from China, Indonesia, and Vietnam. This type has a stronger, more intense flavor and contains significantly higher levels of coumarin—a compound that can be harmful in large doses.
Ceylon Cinnamon (True Cinnamon)
Ceylon cinnamon, known as “true cinnamon,” comes primarily from Sri Lanka. It has a lighter color, more delicate flavor, and contains only trace amounts of coumarin. While it’s generally more expensive and harder to find, Ceylon cinnamon is considered the safer option for regular consumption.
The majority of side effects associated with excessive cinnamon consumption relate specifically to Cassia cinnamon due to its high coumarin content. Understanding this distinction is important when evaluating your own cinnamon intake.
1. Potential Liver Damage
The most serious side effect of consuming too much cinnamon is potential liver damage. This risk stems from coumarin, a naturally occurring compound that’s abundant in Cassia cinnamon but minimal in Ceylon varieties.
Coumarin is known to be hepatotoxic, meaning it can be toxic to liver cells when consumed in excessive amounts. The liver is responsible for metabolizing coumarin, and when overwhelmed by high levels, liver damage can occur.
How Much Coumarin Is Too Much?
Research suggests that the tolerable daily intake of coumarin is approximately 0.1 milligrams per kilogram of body weight. For a person weighing 150 pounds (68 kg), this translates to about 6.8 mg of coumarin per day.
The problem is that Cassia cinnamon can contain anywhere from 0.1 to 3.5 mg of coumarin per gram of cinnamon. This means that just one to two teaspoons of Cassia cinnamon could potentially exceed safe daily limits for many individuals.
Signs of Liver Stress
While most people won’t experience liver problems from occasional cinnamon use, regular consumption of large amounts could lead to:
- Fatigue and weakness
- Loss of appetite
- Abdominal discomfort
- Jaundice (yellowing of skin or eyes)
- Dark urine
If you consume large amounts of cinnamon regularly and experience any of these symptoms, consult with your healthcare provider for proper evaluation.
2. Mouth Sores and Oral Irritation
Some people develop painful mouth sores when consuming products containing cinnamon, particularly cinnamon-flavored items like gum, candy, or oral hygiene products. This condition is medically termed “contact stomatitis.”
The culprit behind these oral reactions is cinnamaldehyde, the compound responsible for cinnamon’s distinctive flavor and aroma. While cinnamaldehyde provides many of cinnamon’s health benefits, it can also trigger allergic reactions in sensitive individuals.
Symptoms of Cinnamon-Induced Mouth Sores
- White patches or lesions in the mouth
- Burning sensation on the tongue or gums
- Swelling of oral tissues
- Redness and inflammation
- Discomfort when eating or drinking
Who Is Most at Risk?
People who are most susceptible to developing mouth sores from cinnamon include those who:
- Use cinnamon-flavored toothpaste or mouthwash regularly
- Chew cinnamon-flavored gum frequently
- Consume large amounts of cinnamon supplements
- Have a history of contact allergies
If you notice persistent mouth sores and regularly consume cinnamon products, try eliminating them from your routine to see if symptoms improve.
3. Dangerously Low Blood Sugar Levels
Cinnamon has well-documented blood sugar-lowering properties, which can be beneficial for people with insulin resistance or prediabetes. The spice works by mimicking insulin and increasing glucose uptake by cells, effectively reducing blood sugar levels.
However, this beneficial effect can become problematic when cinnamon is consumed in excessive amounts, particularly by individuals taking diabetes medications.
The Risk of Hypoglycemia
Hypoglycemia, or abnormally low blood sugar, can occur when cinnamon’s blood sugar-lowering effects are too pronounced. Symptoms include:
- Dizziness and lightheadedness
- Shakiness and trembling
- Excessive sweating
- Rapid heartbeat
- Confusion and difficulty concentrating
- Extreme hunger
- Irritability
- In severe cases, loss of consciousness
Special Considerations for People with Diabetes
If you have diabetes and take medication to control blood sugar, consuming large amounts of cinnamon could amplify your medication’s effects, causing blood sugar to drop too low. It’s essential to consult with your healthcare provider before adding significant amounts of cinnamon to your diet, and monitor your blood sugar levels carefully if you do.
4. Respiratory Problems and Breathing Difficulties
Because cinnamon is typically ground into a fine powder, inhaling it accidentally can cause serious respiratory issues. The fine texture of ground cinnamon makes it easy to breathe in, which can irritate the respiratory system.
The Dangers of the Cinnamon Challenge
The viral “cinnamon challenge,” which involves attempting to swallow a tablespoon of dry cinnamon without water, has hospitalized numerous people due to respiratory complications. This dangerous trend highlights just how harmful inhaling cinnamon can be.
When cinnamon powder enters the lungs, several problems can occur:
- Immediate choking and gagging: The powder absorbs moisture and can create a choking hazard
- Throat and lung irritation: The spice irritates delicate respiratory tissues
- Aspiration pneumonia: Cinnamon fibers cannot be broken down by the lungs and may cause inflammation
- Permanent lung scarring: In severe cases, lung tissue may be permanently damaged
- Collapsed lung: Untreated aspiration pneumonia could lead to lung collapse
Who Should Be Extra Cautious?
People with pre-existing respiratory conditions should be particularly careful around powdered cinnamon:
- Asthma sufferers
- Those with chronic obstructive pulmonary disease (COPD)
- People with allergies affecting the respiratory system
- Children, who are more likely to accidentally inhale substances
5. Interactions with Medications
While cinnamon is generally safe when used as a culinary spice, consuming large amounts through supplements or concentrated forms can interact with various medications.
Diabetes Medications
As mentioned earlier, cinnamon can lower blood sugar levels. When combined with diabetes medications, this effect may be amplified, potentially causing hypoglycemia. If you take medication to manage diabetes, consult your healthcare provider before using cinnamon supplements.
Liver-Affecting Medications
Medications that are metabolized by the liver may interact with the coumarin in cinnamon, increasing the risk of liver damage. This is particularly concerning for people taking medications regularly that already stress the liver.
If you take any medications regularly and consume significant amounts of cinnamon, discuss this with your healthcare provider to ensure there are no contraindications.
Blood Thinners
Coumarin can have mild anticoagulant (blood-thinning) properties. While the amounts in typical food consumption are unlikely to cause problems, high doses of Cassia cinnamon combined with blood-thinning medications could theoretically increase bleeding risk.
6. Allergic Reactions
Though relatively uncommon, some people are allergic to cinnamon. Allergic reactions can range from mild to severe and may occur even with small amounts of exposure.
Signs of Cinnamon Allergy
- Skin reactions: hives, redness, or itching
- Digestive upset: nausea, vomiting, or diarrhea
- Nasal congestion or runny nose
- Difficulty breathing or wheezing
- Swelling of the face, lips, or tongue
- In rare cases, anaphylaxis (a severe, life-threatening reaction)
If you suspect you’re allergic to cinnamon, eliminate it from your diet and consult with an allergist for proper testing and diagnosis.
How Much Cinnamon Is Safe to Consume?
Determining a safe amount of cinnamon depends on several factors, including the type of cinnamon, your body weight, and your overall health status.
General Guidelines for Cassia Cinnamon
Based on the European Food Safety Authority’s guidelines regarding coumarin intake, most health experts suggest limiting Cassia cinnamon to:
- About 1/2 teaspoon (approximately 2.5 grams) per day for adults
- Less for children, based on body weight
- Even less for individuals with liver conditions
This recommendation ensures most people stay well below the tolerable daily intake of coumarin.
Ceylon Cinnamon: A Safer Alternative
Because Ceylon cinnamon contains only trace amounts of coumarin, it can generally be consumed in larger quantities without the same concerns. However, moderation is still advisable with any spice.
Factors That Influence Safe Intake
- Body weight: Smaller individuals should consume proportionally less
- Overall diet: Consider all sources of cinnamon in your diet
- Duration of use: Daily consumption over long periods poses more risk than occasional use
- Health conditions: Liver problems, diabetes, or taking certain medications may require lower limits
Tips for Safely Enjoying Cinnamon
You don’t need to eliminate cinnamon from your diet to avoid side effects. Here are practical tips for enjoying this beneficial spice safely:
1. Choose Ceylon When Possible
If you use cinnamon regularly or in larger amounts, invest in Ceylon cinnamon. While it’s more expensive, the lower coumarin content makes it a safer choice for frequent consumption.
2. Check Your Labels
Most grocery store cinnamon is Cassia unless specifically labeled as Ceylon. Look for “Ceylon cinnamon” or “true cinnamon” on the packaging.
3. Measure Your Intake
Rather than sprinkling cinnamon liberally, measure your portions to ensure you’re staying within safe limits, especially if using Cassia cinnamon.
4. Avoid Cinnamon Supplements Unless Supervised
Cinnamon supplements often contain concentrated amounts that can easily exceed safe coumarin levels. If you’re considering supplements, consult with your healthcare provider first.
5. Mix Into Foods Rather Than Taking Dry
Always mix cinnamon into foods or beverages rather than consuming it dry to avoid respiratory risks.
6. Monitor for Reactions
Pay attention to how your body responds to cinnamon. If you notice any adverse effects, reduce your intake or switch to Ceylon cinnamon.
The Health Benefits: Why Cinnamon Is Worth Including
Despite the potential side effects of excessive consumption, cinnamon remains a valuable addition to a healthy diet when used appropriately. The key is moderation and choosing the right type.
Evidence-Based Benefits
- Antioxidant properties: Cinnamon is loaded with powerful antioxidants that protect cells from damage
- Anti-inflammatory effects: May help reduce chronic inflammation throughout the body
- Blood sugar control: Can improve insulin sensitivity and lower blood sugar levels
- Heart health support: May help reduce cholesterol and triglyceride levels
- Antimicrobial properties: Can help fight certain bacteria and fungi
- Neuroprotective potential: Some research suggests benefits for brain health
Special Populations: Who Should Be Extra Cautious?
Pregnant and Breastfeeding Women
While small amounts of cinnamon used in cooking are generally considered safe during pregnancy and breastfeeding, there isn’t sufficient research on the effects of larger amounts. It’s best to stick to culinary amounts and avoid supplements unless recommended by your healthcare provider.
Children
Children should consume less cinnamon than adults based on their lower body weight. Additionally, parents should be particularly careful about keeping powdered cinnamon away from children due to the risk of accidental inhalation.
People with Liver Conditions
Anyone with existing liver problems should be especially cautious about Cassia cinnamon consumption and may want to avoid it entirely or strictly limit intake after consulting with their healthcare provider.
Individuals on Multiple Medications
If you take several medications regularly, discuss your cinnamon consumption with your healthcare provider to identify any potential interactions.
Frequently Asked Questions
Can you build up a tolerance to cinnamon’s side effects?
No, tolerance doesn’t develop for the harmful effects of excessive coumarin. In fact, liver damage and other side effects may accumulate with prolonged excessive consumption.
Will cooking with cinnamon reduce its coumarin content?
No, cooking doesn’t significantly reduce coumarin levels. The best way to reduce coumarin exposure is to choose Ceylon cinnamon or limit Cassia cinnamon intake.
Are cinnamon supplements safer than ground cinnamon?
Not necessarily. Many supplements contain concentrated forms of cinnamon that may have even higher coumarin levels than ground cinnamon. Always check labels and consult with a healthcare provider before using supplements.
How can I tell if I’m consuming too much cinnamon?
Signs you may be consuming too much include mouth sores, digestive upset, changes in liver function tests, or unexplained symptoms like fatigue. If you consume large amounts regularly and experience any unusual symptoms, consult your healthcare provider.
Is cinnamon extract different from ground cinnamon?
Yes, cinnamon extract is concentrated and may have different levels of active compounds including coumarin. The same cautions apply, and extracts should be used according to package directions.
Conclusion
Cinnamon is a remarkable spice with numerous health benefits that can enhance both your culinary creations and your wellbeing. However, like many beneficial substances, it requires moderation and informed use.
The six main side effects of too much cinnamon—liver damage, mouth sores, low blood sugar, breathing problems, medication interactions, and allergic reactions—are generally associated with excessive consumption of Cassia cinnamon, particularly due to its high coumarin content.
For most people, enjoying up to half a teaspoon of cinnamon daily in foods and beverages is safe and beneficial. Those who want to consume more should consider switching to Ceylon cinnamon, which contains minimal coumarin and poses significantly fewer risks.
Remember, if you’re taking medications, have existing health conditions, or are pregnant or nursing, consult with your healthcare provider before significantly increasing your cinnamon intake. With informed, moderate use, you can safely enjoy the wonderful flavor and health benefits this ancient spice has to offer.
The key takeaway is simple: cinnamon is a valuable addition to a healthy lifestyle, but more isn’t always better. Stay within recommended limits, choose quality sources, and pay attention to how your body responds. By doing so, you can harness cinnamon’s benefits while avoiding potential side effects.
Sources:
- National Institutes of Health – Cinnamon and Health Benefits
- PubMed Central – Coumarin Toxicity Research
- PubMed Central – Coumarin and Liver Health
- National Institutes of Health – Cinnamon and Blood Sugar
- National Library of Medicine – Hypoglycemia
- National Center for Complementary and Integrative Health – Cinnamon
- USDA – Cinnamon Health Benefits and Safety
- PubMed Central – Drug Interactions with Herbal Supplements
- PubMed – Health Benefits of Cinnamon
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.