Is cinnamon a safe spice?

Coumarin: an inconspicuous substance with great impact

Coumarin is a natural chemical compound (although it is also synthesised chemically) which is responsible for the characteristic aroma of cinnamon. It is precisely because of its intense, pleasant aroma that coumarin is often used in the perfume industry. In food, the use of pure coumarin is prohibited. It has a number of potential health benefits, although it is important to note that most of the studies on these benefits have been conducted in animal models or in vitro. Coumarin may have anti-inflammatory effects, suggesting its potential use in alleviating inflammation. There are also studies indicating its potential anticancer, antimicrobial and antiviral effects. Coumarin also has strong antioxidant properties, which may help protect the body from free radical damage. Additionally, coumarin is a precursor to warfarin, suggesting its potential anticoagulant effects. However, coumarin can be toxic in high doses, so coumarin intake should be monitored and kept within safe limits.

What causes excessive consumption of cinnamon (due to the coumarin it contains)?

Excessive consumption of cinnamon, especially of the cassia variety, can lead to some adverse health effects due to its coumarin content. Coumarin, although naturally occurring in many plants, can be toxic to the body in large doses. Here are some potential problems that can result from excess cinnamon:

1. Liver damage - coumarin can be harmful to the liver, and people with pre-existing liver disease are particularly at risk. In some cases, excessive consumption of cinnamon may have led to jaundice, hepatitis and even liver failure.
2. Drug interactions - Cinnamon, especially in large quantities, can affect the effects of certain medications, including anticoagulants and diabetes drugs.
3. Gastrointestinal problems - Excessive consumption of cinnamon can lead to stomach problems such as nausea, vomiting, diarrhoea or abdominal pain.
4. Bleeding risk - Cinnamon may have anticoagulant properties, which can increase the risk of bleeding, especially in people with a predisposition to bleeding or those taking anticoagulant medication.

Therefore, people who have a problem with their digestive tract and pregnant women should be particularly careful about cinnamon consumption.

Remember that this information refers to excessive cinnamon consumption. In moderate amounts, cinnamon is generally safe for most people and can provide many health benefits. However, it is always a good idea to consult your doctor or nutritionist if in doubt.

Read also: Is it healthy to drink coffee with cinnamon

How much cinnamon can you eat? Understanding coumarin limits.

The European Union, in Regulation (EC) No 1334/2008 of the European Parliament and of the Council of 16 December 2008 on flavourings and certain food ingredients with flavouring properties for use in and on foods, defines the maximum permitted content of coumarin in foods containing cinnamon. This is as follows:

1. For "traditional and/or seasonal products where cinnamon is mentioned on the label", the limit is 50 mg (milligrams) per kg of food.
2. Breakfast cereals, including muesli, the limit is 20 mg (milligrams) per kg of food.
3. Confectionery and pastry products, with the exception of traditional or seasonal bakery products where cinnamon is mentioned on the label, the limit is 15 mg (milligrams) per kg of food.
4. Desserts, the limit is 5 mg (milligrams) per kg of food.

So how do you determine a safe dose of cinnamon? Please note that in order to make an accurate calculation for professional use, the coumarin content of a batch of cassia cinnamon must be available. However, for the purposes of an example calculation, I will use the average coumarin content as reported by the German Federal Institute for Risk Assessment (BfR)(https://www.bfr.bund.de/en/faq_on_coumarin_in_cinnamon_and_other_foods-8487.html). This is 3000mg/kg in cassia cinnamon, but the maximum values known from research results are as high as 10000mg/kg.

So, with an average coumarin value for cassia cinnamon of 3000mg coumarin per kg, how much cinnamon can we safely add to products so as not to exceed the limits of Regulation (EC) No 1334/2008 of the European Parliament and of the Council?

To calculate how much cinnamon can be added to 1 kg of a given product, divide the coumarin limit for that product group by the coumarin content of the cinnamon and then convert to grams (as 1 kg = 1000 g). This will give you the value in grams of cinnamon that can be added to 1 kg of product.

For "traditional and/or seasonal products where cinnamon is mentioned on the label":

(50 mg / 3000 mg) * 1000 = approximately 16.7 g of cinnamon per 1 kg of product

For breakfast cereals, including muesli:

(20 mg / 3000 mg) * 1000 = approximately 6.7 g of cinnamon per 1 kg of product

For confectionery and pastry products except traditional or seasonal bakery products where cinnamon is mentioned on the label:

(15 mg / 3000 mg) * 1000 = approximately 5 g of cinnamon per 1 kg of product

For desserts:

(5 mg / 3000 mg) * 1000 = approximately 1.7 g of cinnamon per 1 kg of product

I emphasise that these calculations are indicative and are based on the average coumarin content of cassia cinnamon, they are for instructional purposes only. In addition, the weight loss of the finished product during baking/heat treatment and other technological factors must be taken into account. It is always advisable to be careful and not to exceed these values to ensure consumer safety.

Read also: Star anise: Discover the secrets of culinary use

Safe consumption of cinnamon

Caution should be exercised when using cassia cinnamon, especially when preparing food for people who are particularly sensitive to coumarin. For these people, as well as those who consume large amounts of cinnamon, an alternative can be Ceylon cinnamon, which contains much less coumarin. For example, in the organic Ceylon cinnamon ground for the batches we tested, we had no higher coumarin content than 400mg/kg. This is 7 times less than the average for cassia cinnamon.

What amount of coumarin ingested is safe?

The German Federal Institute for Risk Assessment (BfR), which has already been cited, provides a tolerable daily intake (TDI) - which, by definition, is the amount of the substance that can be taken daily over a lifetime without significant health risks. This is 0.1mg/kg body weight per day and also applies to particularly sensitive consumers. This gives 6mg of coumarin for an adult weighing 60kg. For cassia cinnamon with an average coumarin content of 3,000mg/kg, this equates to 2g of cinnamon, which is approximately 1 level tablespoon. This is roughly the amount added to a 20x20cm baking tray for cakes.

Read also: Ceylon cinnamon - Sri Lanka vs. Madagascar

Summary

Cinnamon is a safe spice. The above calculations illustrate that the coumarin in cinnamon is not as scary as it is sometimes portrayed in the media. However, it is important to be aware of the potential dangers of excessive consumption of the coumarin in cinnamon. It is important to remember that cassia cinnamon has a higher concentration of coumarin than Ceylon cinnamon. I emphasise again that the above calculations are for illustrative purposes, based on average values. If you want to use them for professional purposes you need to know the coumarin content of the cinnamon you are using, take into account the weight loss in heat treatment, as well as other factors specific to your process.

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