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Side Effects of Cinnamon: Great Benefits but Stay Cautious

IT DMK Cargo
Oct 27
3 min read

Cinnamon is one of the oldest spices in the world that has been used for thousands of years for medicine and cooking. Its distinctive aroma, mild sweetness, and nutritional content have made cinnamon often called “the brown gold of the kitchen.” However, behind all its benefits, cinnamon also has side effects that you need to understand to avoid using it the wrong way.

Scientifically Proven Benefits of Cinnamon

Many modern studies have proven that cinnamon contains various active compounds that are good for the body, one of which is cinnamaldehyde. This compound has antioxidant, anti-inflammatory, and antimicrobial effects that support various body functions.

Lowers blood sugar

Several studies show that cinnamon can help increase insulin sensitivity and lower blood sugar levels, especially in people with type 2 diabetes.

Lowers cholesterol and protects the heart

Consuming cinnamon in controlled doses has been proven to help lower bad cholesterol (LDL) and triglyceride levels, while increasing good cholesterol (HDL), which is beneficial for heart health.

Boosts immunity

Cinnamon contains antimicrobial substances that help fight bacterial and fungal infections and strengthen the immune system naturally.

Supports diet and body metabolism

The natural sweetness of cinnamon can help reduce the desire to consume added sugar, making it suitable for supporting weight loss programs.

These benefits make cinnamon often used as an additional ingredient in herbal drinks, supplements, and natural beauty products.

Side Effects of Cinnamon When Consumed Excessively

Although beneficial, it does not mean that cinnamon can be consumed as much as you want. Behind its fragrant aroma lies a compound called coumarin, which can be harmful if consumed too much, especially in the type of Cassia cinnamon (the most commonly sold type on the market).

Some side effects to watch out for include:

Liver damage

Coumarin in Cassia cinnamon can cause toxic effects on the liver if consumed excessively over a long period.

Digestive disorders

Cinnamon in high doses can trigger nausea, vomiting, or stomach discomfort.

Allergic reactions

In some people, cinnamon can cause allergic reactions such as rashes, canker sores, or irritation in the mouth and throat.

Drug interactions

Cinnamon can enhance the effects of certain medications such as diabetes drugs, blood thinners, or antibiotics. Therefore, for those undergoing treatment, it is best to consult a doctor before increasing cinnamon consumption.

Safe Dosage of Cinnamon

Nutrition experts recommend consuming cinnamon around 0.5–2 teaspoons (1–6 grams) per day. For the Cassia type, the safe limit of coumarin is around 1.5 mg per day for adults weighing 60 kg.

If you want to consume cinnamon daily, it is recommended to choose Ceylon cinnamon, because this type contains much lower levels of coumarin and is safer for long-term use.

Tips to stay safe:

Use cinnamon only as a flavor complement, not as the main ingredient.
Avoid consuming large amounts regularly without a break.
Always choose high-quality cinnamon and make sure it is not mixed with chemical additives.

Cinnamon is a magical spice that holds many health benefits, from lowering blood sugar to keeping the heart healthy. But like all natural ingredients, excessive consumption can bring risks.

The key is balance and choosing the right type. By consuming cinnamon wisely, you can enjoy its maximum benefits without worrying about side effects.