The hidden risk of cinnamon: can the spice in your pantry really cause damage to your liver?
Should we worry about putting cinnamon in everything? The issue is not as simple as a yes or no. It depends on two factors: the amount you consume and the type of cinnamon you use. Because, even though we talk about "cinnamon" in general, not all of them are the same. One of them, the most common in supermarkets, contains a natural compound that in excess can become a problem for the liver.
Cinnamon on the table: a habit that seems innocent
Adding cinnamon to coffee, yogurt, or children's oatmeal is a gesture that conveys warmth and gives a homemade feel to the dishes. It is aromatic, comforting, and many associate it with being healthy. However, when that gesture becomes a daily routine, it's worth taking a pause and asking: what type of cinnamon am I using?
Cassia and Ceylon: not all cinnamon is the same
Most of the cinnamon we find in powder form in the supermarket comes from the cassia variety. It is cheaper, has a more intense flavor, and a darker color. In contrast, there is Ceylon cinnamon, which is lighter, more delicate, and also quite a bit more expensive.
The key difference lies in coumarin, a natural compound present in cassia in much higher amounts than in Ceylon cinnamon. And it is precisely coumarin that, in large doses and consumed over the long term, can harm the liver in sensitive individuals.
Should we stop using cinnamon?
No, the risk depends on how often it’s consumed.
In traditional cooking, where cinnamon is used occasionally (think rice pudding, custards, or the occasional cake), cassia cinnamon doesn’t pose a significant concern. The issue arises with daily use: if cinnamon is added to morning coffee, afternoon smoothies, or daily oatmeal, and it’s always cassia, the intake of coumarin (a naturally occurring compound in cassia) can easily exceed safe levels.
How to choose and how to use it
- Label: the safest thing is to look at the botanical name. If you see Cinnamomum verum or "Ceylon cinnamon", you are facing the authentic variety; if only the word "cinnamon" appears, it is usually cassia.
- Appearance: in sticks, the difference is clear. Ceylon cinnamon forms thin, brittle sticks made up of several thin layers stacked together, while cassia appears as thick, compact tubes made of a single sheet.
- Price: Ceylon cinnamon is usually more expensive, but it is worth it if you use it daily.
- Powdered: here the distinction is more complicated, although there is a simple trick. When added to hot water, cassia tends to settle gritty at the bottom of the glass, while Ceylon cinnamon tends to form a somewhat more viscous texture due to its higher fiber content.
What really matters
In many households, cinnamon is more of a fragrant accent than a pantry staple. A sprinkle on grandma’s rice pudding, a touch in homemade custard, or the occasional spiced coffee isn’t enough to raise concern. But habits are shifting. More and more people are adding cinnamon daily to their oatmeal, smoothies, or afternoon brew.
And that’s where it’s worth pausing.
The most commonly available variety in supermarkets is cassia cinnamon, which contains coumarin, a natural compound that, in high doses, can put stress on the liver. It’s not a reason to panic, but it is a reason to make informed choices.
For occasional use, there’s no real risk. But if cinnamon becomes a daily habit, a better alternative is Ceylon cinnamon. It’s less common and more expensive, but far gentler on the body and a smarter option for everyday use.
Patricia González
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