Fall’s favorite spice may secretly be damaging your liver, experts warn
A fragrant stick in your apple cider or a dusting on top of your pumpkin latte – cinnamon is the spice of the fall season.
As temperatures dip and leaves turn, cinnamon begins to make its debut, whether it’s in decorations, on your plate or in your cup.
And while it adds a comforting aroma and a delicious flavor, too much of the spice can be a bad thing.
Nutrition experts warn that using too much of this common spice everyday could put your liver at risk.
The concern arises because of coumarin – a natural plant toxin found in cinnamon.
What’s Coumarin?
Coumarin is a naturally occurring organic compound found in high concentrations in standard store-bought cinnamon.
While small amounts are harmless for most people, regular exposure to higher doses can negatively impact liver function in susceptible individuals.
As temperatures dip and leaves turn, cinnamon begins to make its debut, whether it’s in decorations, on your plate or in your cup
The Truth About Cassia vs. Ceylon Cinnamon
Most supermarket cinnamon is Cassia (Cinnamomum cassia or Cinnamomum aromaticum), grown mainly in Indonesia, China and Vietnam. It’s dark reddish-brown with a strong, punchy 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.
In contrast, Ceylon cinnamon (Cinnamomum verum or Cinnamomum zeylanicum), often sold as ‘true cinnamon,’ comes mainly from Sri Lanka, according to the National Institutes of Health. It’s lighter, milder, sweet and citrusy, with virtually no 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.
Buying cinnamon sticks? Ceylon has thin, papery layers rolled like a cigar, while Cassia is one thick, tough curl.
Ground cinnamon looks the same, so check the label for the scientific name or country of origin, the National Center for Complementary and Integrative Health advises.
How Much Cinnamon is Dangerous?
An occasional dash in baking is low risk, but using Cassia cinnamon every day can add up fast.
The FDA and USDA don’t set a daily limit, though the FDA bans synthetic coumarin as a direct food additive.
So how much is too much? A 2022 Food Safety risk assessment found that a 132lbs adult reaches the daily coumarin limit at 6mg. Cassia cinnamon averages about 3mg of coumarin per gram of cinnamon, so just 2 grams of the spice – less than a level teaspoon amount – is 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.’
