Did you know that not all cinnamon is created equal? In fact, there are two main types of cinnamon—Cassia and Ceylon—that are very different from each other in many ways, including their potential health implications, particularly when it comes to a compound called coumarin, which will be the protagonist of this blog post.
Cassia vs. Ceylon Cinnamon: What’s the Difference?
Cassia cinnamon is the most commonly consumed cinnamon variety worldwide, largely because it’s more affordable and widely available. It has a stronger flavor than Ceylon cinnamon, with 95% of its essential oil made up of cinnamaldehyde, which gives it its intense, spicy taste. In contrast, Ceylon cinnamon, often called “true cinnamon,” is prized for its refined and aromatic taste. Between 50–63% of its essential oil is cinnamaldehyde, which explains its milder flavor. While it’s considered the superior variety for its delicacy, it’s also significantly more expensive and less common in everyday use (healthline.com).
| Feature | Cassia Cinnamon | Ceylon Cinnamon |
| Origin lgl.bayern.de | Southeast Asia (China, Vietnam, Indonesia) | Sri Lanka and southern India |
| Appearance (deine-gesundheitswelt.de) | Thick bark, rough texture, forms hard, single-layer sticks | Thin bark, delicate texture, rolls into cigar-like layers |
| Taste (deine-gesundheitswelt.de) | Strong, spicy, intense, less sweet | Refined, aromatic, mild, not spicy |
Cinnamon is known for its health benefits, including providing antioxidants that protect cells and support heart health by balancing HDL (good) and LDL (bad) cholesterol levels. It may also help stimulate appetite in those with low hunger and alleviate digestive discomfort, such as bloating and indigestion (verbraucherfenster.hesssen.de).
But hold on—while cinnamon offers these advantages, too much of anything can have drawbacks. In this case, the compound coumarin plays a key role, and it’s something to consider when using cinnamon regularly.
What Is Coumarin and Why Does It Matter?
What is Coumarin?
Coumarin is a natural compound found in cinnamon. While it has medicinal uses, such as blood-thinning properties (verbraucherfenster.hesssen.de), excessive intake can be harmful. In high doses, coumarin may cause symptoms like headaches, nausea, and dizziness. Prolonged overconsumption can also lead to liver damage, which is why it’s important to consume cinnamon in moderation (deine-gesundheitswelt.de).
Coumarin Content in Cassia and Ceylon Cinnamon
Not all cinnamon is equal when it comes to coumarin content. Cassia cinnamon, the more common and affordable variety, contains high levels of coumarin—on average, about 3000 mg per kilogram. This level is significantly higher than that found in Ceylon cinnamon, which contains less than 8 mg per kilogram. Therefore, Ceylon cinnamon is often considered the safer option for regular consumption.
Tolerable Daily Intake (TDI)
The tolerable daily intake (TDI) of coumarin has been set at 0.1 mg per kilogram of body weight. This is the amount that can be consumed daily without health risks over a lifetime (bfr.bund.de).
- A child weighing around 15 kilograms can safely consume up to 30 grams of cinnamon-flavored treats daily, equivalent to about six small cinnamon stars or 100g of Lebkuchen.
- An adult weighing 60 kilograms can safely consume up to 120 grams of cinnamon-flavored foods, or around 24 small cinnamon stars, without exceeding the TDI.
Potential Side Effects of Coumarin Overconsumption
Consuming too much cinnamon—and consequently too much coumarin—can lead to a range of side effects. Common symptoms include nausea, vomiting, headaches, dizziness, and even heart palpitations. In some cases, overconsumption may also cause increased bowel activity, excessive sweating, and rapid breathing (gesundheit.de).
While the European Food Safety Authority (EFSA) has concluded that exceeding the tolerable daily intake (TDI) of coumarin by up to three times for one to two weeks is generally not harmful, long-term overuse is more concerning. Coumarin has been linked to liver toxicity, with symptoms ranging from elevated liver enzymes to, in rare cases, liver failure. However, studies suggest that only a small percentage of individuals are particularly sensitive to these effects (Bundesinstitut für Risikobewertung [BfR], 2006, p. 4).
How Was the TDI Determined?
The recommended daily intake of 0.1 mg of coumarin per kilogram of body weight was established based on animal studies. Specifically, liver toxicity observed in dogs was identified as the most sensitive effect. Using these findings, researchers applied safety factors to account for differences between species and individual sensitivity, ensuring the TDI is conservative and safe for humans (Bundesinstitut für Risikobewertung [BfR], 2006, p. 5).
Where You’ll Find Cinnamon
Cinnamon is a versatile spice found in various foods and beverages, especially during the holiday season. It’s commonly used in Christmas pastries, mulled wine, or rice pudding. Beyond desserts, cinnamon is also an essential ingredient in savory dishes like Pho, the traditional Vietnamese noodle soup (medikamente-per-click.de). Coumarin can still be found in some medications for its blood-thinning properties, though its use is limited due to potential side effects (chemie.de)
References
Bundesinstitut für Risikobewertung (BfR). (2006). Neue Erkenntnisse zu Cumarin in Zimt [PDF]. Retrieved from https://www.bfr.bund.de/cm/343/neue-erkenntnisse-zu-cumarin-in-zimt.pdf
