The Short Answer
If you eat cinnamon occasionallyāon a latte or in a cookieāCassia cinnamon is perfectly safe. You do not need to throw out your spice cabinet.
However, if you take cinnamon daily for blood sugar control or eat large amounts (more than 1/2 teaspoon a day), Cassia cinnamon is dangerous. It contains high levels of coumarin, a compound linked to liver damage.
The Fix: Switch to Ceylon cinnamon (often labeled "True Cinnamon"). It has practically zero coumarin and offers the same health benefits without the liver risk.
Why This Matters
Most cinnamon sold in the US is Cassia cinnamon (Cinnamomum cassia), primarily because it is cheap and has a strong, spicy flavor.
The problem is coumarin.
Cassia cinnamon contains approximately 1% coumarin by weight. While that sounds small, it means a single teaspoon contains about 5 to 12 milligrams of coumarin.
The European Food Safety Authority (EFSA) sets the "tolerable daily intake" (TDI) at 0.1 mg per kilogram of body weight.
- For a 150 lb (68 kg) adult: Safe limit is 6.8 mg/day.
- For a 40 lb child: Safe limit is 1.8 mg/day.
One teaspoon of Cassia cinnamon can exceed the safety limit for an adult.
A child eating a heavy sprinkle of Cassia cinnamon on oatmeal daily could easily exceed their liver's safety threshold.
This isn't theoreticalāhigh doses of coumarin cause liver toxicity (hepatotoxicity) in sensitive individuals. The FDA actually banned added coumarin from food in 1954, but it doesn't regulate the coumarin that naturally occurs in cinnamon.
What's Actually In Cinnamon
Not all cinnamon is the same. The chemical profile varies wildly depending on the species.
- Cinnamaldehyde ā The compound that gives cinnamon its flavor and many of its blood sugar-lowering benefits. Both Cassia and Ceylon are rich in this.
- Coumarin ā A natural plant defense mechanism that is toxic to the liver in high doses. Cassia is loaded with it; Ceylon has trace amounts.
- Starch ā Cassia bark generally has a higher starch content than Ceylon. (This is why the "iodine test" worksāiodine turns starch black, identifying Cassia).
What to Look For
If your jar just says "Cinnamon," it is almost certainly Cassia. Manufacturers are not required to specify the type, so they use the cheaper option.
Green Flags (Ceylon):
- Labeled "Ceylon" or "True Cinnamon" ā Brands will brag about this.
- Country of Origin: Sri Lanka.
- Appearance (Sticks): Think "Cigar." Thin, papery layers rolled tightly together.
- Texture: Soft, brittle, and easy to grind in a coffee grinder.
- Color: Light tan or golden brown.
Red Flags (Cassia/Saigon):
- Labeled "Saigon" or "Vietnamese" ā These are marketed as "premium" but have the highest coumarin levels (often higher than standard Cassia).
- Appearance (Sticks): Think "Scroll." One thick, hard layer of bark curled inward.
- Texture: Hard and woody. You cannot break this with your hands easily.
- Color: Dark reddish-brown.
- Smell: Pungent and spicy (Ceylon is more floral and delicate).
The Best Options
If you are a daily user, you need to verify the species.
| Brand | Product | Verdict | Why |
|---|---|---|---|
| Simply Organic | Ceylon Cinnamon | ā | Certified Organic, verified C. verum. |
| Frontier Co-op | Ceylon Cinnamon | ā | Clear sourcing, fair trade options. |
| McCormick | Ground Cinnamon | ā ļø | Likely Cassia unless specified otherwise. Fine for occasional use. |
| Costco (Kirkland) | Saigon Cinnamon | š« | High value, but very high coumarin. Do not use daily. |
| Generic Store Brand | "Cinnamon" | ā ļø | Almost always Cassia. |
The Bottom Line
1. Check your intake. If you eat cinnamon once a week, buy whatever you like. The risk is negligible.
2. Daily users switch. If you add it to your coffee, oats, or smoothies every day, buy Ceylon Cinnamon. It costs more, but it saves your liver.
3. Avoid "Saigon" supplements. If you take cinnamon capsules for blood sugar, ensure they are made from Ceylon or water-extracted Cassia (which removes coumarin). Taking raw Saigon cinnamon in a capsule is risky.
FAQ
Is Saigon cinnamon better than regular cinnamon?
For flavor, arguably yesāit's punchy and sweet. For health, no. Saigon (Vietnamese) cinnamon typically has the highest coumarin levels of all cinnamon types. Use it for baking cookies, not for daily health supplements.
Does cooking destroy coumarin?
No. Coumarin is a stable compound. Baking cinnamon rolls or boiling cinnamon sticks in tea does not reduce the coumarin content.
Is cinnamon safe for kids?
Yes, in moderation. However, because kids have smaller bodies, their "safe limit" is much lower. A toddler eating oatmeal with a teaspoon of cheap Cassia cinnamon daily could be stressing their liver. Use Ceylon for kids if they eat it frequently. Lead In Cinnamon
Can I test my cinnamon at home?
Yes, with iodine. Take a pinch of cinnamon powder and add a drop of iodine (like from a first aid kit). If it turns dark blue/black, it's Cassia (high starch). If it stays reddish/brown, it's likely Ceylon.
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