Possible Side Effects
Cassia cinnamon, the kind normally found in grocery stores, contains high concentrations of a compound called coumarin. If consumed in high doses, cinnamon can cause heartburn, indigestion, and mild sweating. Over time, the accumulation of coumarin in the body can impede blood clotting and lead to liver damage.
Cinnamon supplements should be avoided in people taking blood thinners like Coumadin (warfarin) as this can lead to bleeding problems, including bruising and nosebleeds. Do not take a cinnamon supplement before surgery or a dental procedure.
Cinnamon essential oil is highly potent and may cause nausea, vomiting, diarrhea, and dizziness if taken internally. While a single drop in a cup of tea may not do you any harm, anything more should be avoided, even if the oil is "therapeutic grade."
If used topically, cinnamon essential oil should be diluted in a carrier oil like almond oil or jojoba oil. If left undiluted, cinnamon oil can cause skin irritation, redness, rash, and a burning sensation.
Cinnamon can also trigger an allergic response in some people, usually mild to moderate in severity. Symptoms can include rash, nasal congestion, dizziness, or nausea.9
Call 911 or rush to your nearest emergency room if you develop wheezing, shortness of breath, facial or throat swelling, vomiting, or abnormal heart rate after taking a cinnamon supplement.
The safety of cinnamon supplements in pregnant women, breastfeeding women, and children has not been established.
Dosage and Preparation
There is no recommended dose of cinnamon supplements or extracts. When used in tablet form, many supplement manufacturers will recommend between 500 milligrams and 6 grams daily, usually taken with a carbohydrate-rich meal to avoid side effects.
Ceylon cinnamon is always the better option for therapeutic use as it contains far less coumarin than Cassia cinnamon.
What to Look For
When buying a cinnamon supplement or extract, always check to see if it contains Ceylon cinnamon (Cinnamomum verum) or Cassia cinnamon (Cinnamomum cassia). You can assume that the cinnamon spice on grocery store shelves is Cassia cinnamon.
You can buy cinnamon supplements online or at many health food stores or supplement stores. Most are offered in either a 500-milligram (0.5 gram) or 1,000-milligram (1 gram) dose.
Cinnamon extract is also available in gel cap formulations. The type offered in a dropper bottle is mostly used for cooking and can vary considerably in concentration.
Before starting on a cinnamon supplement or any type of supplement, always check with your healthcare provider.
To ensure the utmost safety and quality, choose supplements that have been tested and approved by a recognized certifying body such as the U.S. Pharmacopeia (USP), NSF International, or ConsumerLab.
Other Questions
When purchasing cinnamon essential oil, always look for organic oils with both a distillation and expiry date on the label. There should also be a listed country of origin as well as a botanical name. Since there is no standard definition of purity for essential oils, these details can separate the good oils from the bad.
If using cinnamon oil topically, dilute it with a carrier oil like almond oil or jojoba oil before applying to the skin. A maximum 5 percent concentration (or roughly 30 drops of essential oil to one ounce of carrier oil) is considered safe for adults.
Although there are several varieties of cinnamon from countries like India, Sri Lanka, Indonesia, Brazil, Vietnam, and Egypt, Ceylon cinnamon and Cassia cinnamon are the most popular. Ceylon cinnamon, often referred to as true cinnamon, is the most expensive varietal. Cassia cinnamon, which is darker and harder, is the type most commonly found in grocery stores.
Alternative practitioners believe that cinnamon can lower blood sugar, treat superficial fungal infections, and reduce inflammation and pain. The current research remains split on whether cinnamon can deliver on these promises.
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