For a spice that has a history going back over 4,000 years, you would think that there wouldn’t be much controversy or confusion. Au contraire. Cinnamon offers health benefits, to be sure, but the pros and cons of cinnamon have made headlines for several years now.
Some time ago, you might have encountered two completely contradictory stories that ran on NPR:
“When Is Cinnamon Spice Not So Nice? The Great Danish Debate”
and
“Cinnamon Can Help Lower Blood Sugar, But One Variety May Be Best”
What Is Cinnamon?
Part of the confusion on the pros and cons of cinnamon involves what is and is not “true” cinnamon. Cinnamomum zeylanicum, also known as Cinnamomum verum, is native to Ceylon (Sri Lanka). China and Southeast Asia are the home of Cinnamomum cassia, a related species that has an equally long history. Ancient Egyptians included both forms of cinnamon in their embalming formula for mummifying pharaohs because of the spices’ lovely aroma and preserving powers. The Bible refers to both cinnamon and cassia, which were used for aroma and flavor. Both types are derived from the bark of trees.
In modern times, these two species are used interchangeably to flavor both sweet and savory dishes. What you find on the spice shelf in the supermarket is usually cassia cinnamon, because it is more readily available and cheaper than Ceylon cinnamon. The flavors are subtly different.
The Pros and Cons of Cinnamon:
The more critical issue is whether they have the same medicinal properties and safety profile. Most of the research showing that cinnamon offers health benefits has utilized cassia cinnamon. The extracts that are sold in health food stores are also primarily derived from cassia cinnamon.
But here’s the rub. Cassia cinnamon from China, Vietnam or Indonesia contains coumarin. This compound is a natural component of the cassia spice. (Don’t confuse it with Coumadin, the anticoagulant drug. There is no connection.)
Coumarin is found in varying amounts in different brands of cinnamon. When consumed at high levels, coumarin can cause liver damage in susceptible people. That is why Danish regulators cracked down on a beloved treat we know as cinnamon buns (kanelsnegle in Danish, literally cinnamon snails).
Worries About Coumarin:
Five years ago the European Union passed strict limitations on the amount of coumarin allowed in food. German bakers were the first to feel the pinch. Authorities warned about coumarin levels in traditional cinnamon Christmas cookies (Zimtsterne). Regulators found some brands of cookies had coumarin levels 20 times higher than permitted by law. The German trade organization complained that the levels were too strict, since people only consumed their star-shaped cookies during the holidays.
More recently, the Danish Baker’s Association has also complained:
“We must recognize that to get a cinnamon roll … to taste like cinnamon, we have to use more than the very small amounts allowed, or it’s the end of the cinnamon roll as we know it.”
While European bakers and regulators argue over coumarin levels in cinnamon-containing baked goods, the FDA seemingly shrugs its shoulders. European regulators are far more concerned about coumarin than their American counterparts. As far as we can tell, there are no U.S. limits on the amount of coumarin permitted in cinnamon-flavored baked goods in the United States. Analysis of such foods has found coumarin in detectable levels.
We are not terribly worried about an occasional cinnamon roll or cookie. What does concern us, however, is the growing trend for people who are diagnosed with type 2 diabetes or prediabetes to regularly consume cassia cinnamon on their oatmeal or toast in order to lower blood sugar levels. A teaspoon of cassia cinnamon daily could pose serious risks.
Concerns About Cinnamon Safety:
Q. I’ve read that cinnamon can contain significant amounts of coumarin, a potential liver toxin. It may also be contaminated with heavy metals such as, lead. The FDA has recalled cinnamon applesauce due to excessive lead in some products for children. How much lead are we all consuming in products that contain cinnamon? Who is even checking for lead during the manufacturing process? Apparently, nobody does unless kids become gravely ill.
A. On July 30, 2024, the FDA issued its third alert recommending recalls of nine brands of powdered cinnamon that contained elevated lead levels. The lead levels detected in these products ranged from 2 to 7 parts per million (ppm). For comparison, the applesauce products recalled last fall had 2,270 to 5,110 ppm. An alert on July 25, 2024, called out El Servidor brand cinnamon, with 20 ppm.
The agency has posted a list of products on its website under the title: “More Ground Cinnamon Products Added to FDA Public Health Alert Due to Presence of Elevated Levels of Lead.” According to the FDA, consumers should avoid these products and throw away or return any that they may have in their pantries. Ground cinnamon has a long shelf life, so a container that was purchased months ago may still be suspect.
Young children are especially susceptible to lead poisoning, but even older adults may experience high blood pressure, joint pain, brain fog and kidney problems if exposed to lead over time.
As for coumarin, cassia cinnamon often contains this compound, although the amounts vary widely. Ceylon cinnamon, on the other hand, does not contain coumarin. Cinnamomum zeylonicum (Ceylon cinnamon) is more expensive than cassia cinnamon, but it may be worth it for peace of mind.
Cinnamon Offers Health Benefits–and Problems:
Many people are now trying cinnamon to help control blood sugar. A meta-analysis of clinical trials in the Journal of Medicinal Food (Sept., 2011) revealed that “cinnamon extract and/or cinnamon improves FBG [fasting blood glucose] in people with type 2 diabetes or prediabetes.” A more recent meta-analysis included 11 randomized controlled trials (Journal of the Academy of Nutrition and Dietetics, Nov., 2016). The authors conclude that cinnamon supplements in addition to standard diabetes treatments can help lower blood sugar modestly. They suggest, though, that cinnamon should not be substituted for standard care.
People love the idea of using a natural product to manage a chronic health problem like diabetes. The promise of cinnamon was reinforced in the Annals of Family Medicine (Sept.-Oct., 2013).
The authors concluded that
“Based on currently available literature, cinnamon may have a beneficial effect on fasting plasma glucose, LDL-C, HDL-C, and triglyceride levels in patients with type 2 diabetes.”
The Bad News About Cinnamon:
Such studies create appealing headlines. People are told that cinnamon will not only lower blood sugar levels but also reduce bad LDL cholesterol and triglycerides and raise good HDL cholesterol. A recent review in a medical journal covers Alzheimer disease, arteriosclerosis and arthritis as well as diabetes (Advances in Experimental Medicine and Biology, 2016). That might encourage some people to start consuming high doses of inexpensive cinnamon from their grocery shelves. People love cinnamon particularly because it is inexpensive and it tastes good.
That really worries us because regular consumption of inexpensive cassia cinnamon could lead to liver damage. (Read about one case here.) Coumarin may also interact with other drugs including aspirin, NSAIDs (ibuprofen, naproxen, etc) and other anticoagulants such as warfarin (Coumadin), to name a few potential complications.
Reader Testimonials:
Over the years we have heard from many people about the pros and cons of cinnamon. Here are some stories from visitors to this website interested in the idea that cinnamon offers health benefits.
Jim wrote:
“I have been using Saigon cinnamon for about 2 months as a supplement to my diet and medication. It goes in coffee, cereal, or oatmeal (at least once daily in the morning).
“A sprinkle of cinnamon daily keeps my blood sugar from spiking. I still must maintain a diet of low carbs and no sugar, but my glucose remains at fairly constant levels (between 70 and 140) whereas without cinnamon it would spike sometimes as high as 230 for no apparent reason. Also, my A1C has dropped to 6.1 from the low 8s during this time.”
Kathleen confided:
“I sprinkle a little cinnamon on my oatmeal in the AM for my psoriatic arthritis. Sometimes I even add it to my plain low fat yogurt as well.” Kathleen
AP is concerned:
“Ooh Boy! I’m starting to worry. I’ve been taking an overdose of cinnamon for the better part of a month–2 heaping tablespoons per day. Now I have pains in the kidney area, just slightly. Have I damaged my liver? If so, does it recover with cessation of the cinnamon?”
We advised A.P. to stop consuming cassia cinnamon. Hopefully her liver will recover, if in fact it was harmed.
Ceylon Cinnamon Offers Health Benefits:
True cinnamon or Ceylon cinnamon appears to have substantially lower levels of coumarin. Although it costs more, it does have a nice flavor and is safer than cassia cinnamon.
Here is a question we received about the effectiveness of Ceylon cinnamon:
“I understand that Saigon cassia cinnamon contains coumarin which can be toxic and has been linked to liver damage in some people. Aren’t diet and exercise are safer options for controlling blood sugar? And the Ceylon cinnamon is safer, but I can’t locate scientific evidence showing that it reduces blood sugar readings.”
We also heard from a reader named John:
“My question is similar to the one above; is cassia cinnamon the only type known to aid blood sugar control?”
People’s Pharmacy Response:
At one time we would have said yes without hesitation. For a long time, there weren’t any studies showing that Ceylon cinnamon offers health benefits. However, as more research accumulates, this answer has become less clear. Some studies indicate that Cinnamomum zeylanicum (Ceylon cinnamon) is also effective:
http://www.ncbi.nlm.nih.gov/pubmed/22518078 (This is a rat study)
http://www.ncbi.nlm.nih.gov/pubmed/23297571 (This one in mice, but the cinnamaldehyde compound used is present in Ceylon cinnamon)
http://www.ncbi.nlm.nih.gov/pubmed/22671971 http://www.ncbi.nlm.nih.gov/pubmed/21150113 (rats and tissue culture)
https://www.ncbi.nlm.nih.gov/pubmed/25629927 (In this cell culture research, the components E-cinnamaldehyde and o-methoxycinnamaldehyde found in both C. zeylanicum and C. cassia were effective for calming inflammation.)
https://www.ncbi.nlm.nih.gov/pubmed/27113744 (A study in tissue culture showing a benefit from a component in Ceylon cinnamon can induce apoptosis-programmed cell death-in lung cancer cells)
https://www.ncbi.nlm.nih.gov/pubmed/25331834 (an essay in which both pros and cons of cinnamon and other spices used for diabetes are explored
https://pubmed.ncbi.nlm.nih.gov/34563952/ (Scientists at the University of Tehran suggest that cinnamon as used in Traditional Persian Medicine might help people recover from COVID-19. Unfortunately, without clinical trials we can’t recommend this approach.)
https://pubmed.ncbi.nlm.nih.gov/36505061/ (A meta-analysis showing that cinnamon can help control both sugar and fats in the bloodstream of humans)
In short, cinnamon offers health benefits, but Ceylon cinnamon is safer.
The Cinnamon Solution:
Grace suggested this ritual:
“In 2007, I read on the People’s Pharmacy website that we could pour boiling water on the cassia cinnamon using a paper coffee filter as a way of extracting the coumarin. Per that article, ‘The active compound in cinnamon is water soluble but coumarin is not, so you get the benefit without the worry.”
Grace got it right. The active ingredient in cinnamon that helps lower blood sugar is water soluble. Using the technique she describes above can be helpful. Some people have complained, though, that it is too much trouble, or that putting ground cinnamon in the coffee filter creates a terrible mess or that they just plain do not like the taste of cinnamon in their coffee. There is another solution for the pros and cons of cinnamon.
Health food stores now sell cinnamon extracts that have been purified so that there is no coumarin. One such brand of water-soluble cinnamon extract is Cinnulin PF.
LD, a visitor to this site, offered the following:
“After taking a lot of prednisone for many months, I became pre-diabetic. Because I had allergic reactions to generic metformin and went into convulsions with the first dose, I looked into cinnamon and other supplements. If you take enough cinnamon to help with the glucose insensitivity, a secondary ‘chemical’ in the cinnamon can cause harm to the liver and kidneys.
“This property, however is NOT water soluble while the beneficial components ARE; so I then found Cinnulin PF and found that this preparation extracted by a water process contains none of the problem component and all of the benefits. I began using Cinnulin PF [along with other foods] and no longer am ‘pre-diabetic’.”
Learn More:
If you would like to learn more about the pros and cons of cinnamon as well as other powerful spices with health benefits, we urge you to consult our book, Spice Up Your Health: How Everyday Kitchen Herbs & Spices Can Lengthen & Strengthen Your Life (2016). It contains references to relevant research as well as recipes to guide you in using these marvelous spices and herbs.
You might also find plenty to interest you in Recipes and Remedies from The People’s Pharmacy. In that book, you get the straight and skinny on almonds, beets, blueberries, cherries, ginger, grape juice, green tea, hot peppers, mustard and pomegranates, to name just a few of our favorite foods.
Always remember, though, that too much of a good thing, even an otherwise healthy food, can sometimes pose problems. That is the lesson of the pros and cons of cinnamon.
Here is a link to Recipes and Remedies and all our other publications.
