Cinnamon is a widely used aromatic spice, valued in cooking and traditional remedies. Many expectant mothers use this spice for flavor in baked goods, beverages, and savory dishes, leading to questions about its safety during pregnancy. Concerns often arise from conflicting information regarding high-dose consumption and potential effects on maternal and fetal health. This article clarifies the evidence-based guidance on consuming cinnamon while pregnant, focusing on the differences between the types available and the specific compound that raises safety questions.
Understanding the Two Main Types of Cinnamon
The term “cinnamon” generally refers to the dried inner bark of trees belonging to the Cinnamomum genus, but two varieties dominate the commercial market: Cassia and Ceylon. Cassia cinnamon (Cinnamomum cassia) is the most prevalent variety sold in North America. This type is generally cheaper and accounts for the majority of ground cinnamon found on supermarket shelves.
Cassia cinnamon has a strong, pungent, and spicy flavor due to its high concentration of cinnamaldehyde. When sold as sticks, Cassia forms a thick, rough, single-layer curl that is difficult to break and tends to be a darker reddish-brown.
The second variety is Ceylon cinnamon, often labeled “true cinnamon” (Cinnamomum verum). This type is primarily sourced from Sri Lanka and is less common and typically more expensive than Cassia. Ceylon cinnamon has a more delicate, sweeter flavor, sometimes described as citrusy or floral.
Visually, Ceylon cinnamon sticks are thin and fragile, composed of multiple layers of bark rolled together like a cigar. It is also a lighter tan-brown color compared to the darker hue of Cassia. These differences in characteristics are directly linked to the concentration of coumarin, the central point of concern.
Coumarin The Primary Compound of Concern
The safety question surrounding cinnamon is focused almost entirely on the presence of a naturally occurring compound called coumarin. Coumarin is a flavor and scent compound found in the bark, and its concentration varies greatly between the two types. Cassia cinnamon contains high levels of coumarin, typically ranging from 0.4 to 8 milligrams per gram, which is a significant amount. Conversely, Ceylon cinnamon contains only trace amounts, often having about one-hundredth the coumarin content of Cassia.
Coumarin is a concern because of its potential to cause hepatotoxicity, or liver damage, when consumed in high doses over a sustained period. Health experts advise caution with high Cassia intake due to this risk. Coumarin is metabolized in the liver, and excessive doses can lead to elevated liver enzymes. This risk must be considered, especially during pregnancy.
Extremely high doses of cinnamon extract have theoretically stimulated the uterus in animal studies. However, this risk is not supported by evidence from normal culinary use in humans. The primary toxicity concern remains centered on coumarin’s effect on the liver.
Defining Safe Consumption Levels
Guidance on safe consumption distinguishes between using cinnamon as a flavoring spice and consuming it in concentrated, medicinal forms. Culinary use, such as sprinkling a small amount on oatmeal or using it in a recipe, is considered safe during pregnancy. This low-level consumption rarely approaches the established limits for coumarin toxicity.
Regulatory bodies establish a tolerable daily intake (TDI) for coumarin at 0.1 milligrams per kilogram of body weight per day. Consistent, long-term consumption above this threshold is discouraged. Individuals consuming Cassia cinnamon can reach this TDI relatively quickly due to its high coumarin content.
To maintain a safe intake, limit Cassia cinnamon consumption to about half a teaspoon or less daily. A better approach for regular consumers is to switch to Ceylon cinnamon, which is safer because its negligible coumarin levels make exceeding the TDI unlikely. When purchasing ground cinnamon, look for labels identifying the product as “Ceylon” or “true cinnamon.”
In contrast to culinary use, cinnamon supplements, extracts, and essential oils should be avoided entirely during pregnancy. These products contain highly concentrated amounts of the spice, dramatically increasing the risk of exceeding the coumarin TDI and causing liver stress. The general consensus is that while the spice is fine in moderation, high-dose supplemental regimens carry unnecessary risk.
When to Consult Your Healthcare Provider
While culinary guidelines offer a general framework for safety, individual health profiles require personalized consideration. Individuals with pre-existing liver conditions or a history of liver enzyme elevation should discuss their dietary intake with their obstetrician or midwife. The ability to process coumarin can be compromised, making even moderate Cassia consumption a potential concern.
Women managing conditions like gestational diabetes should seek professional guidance before making any changes to their spice intake. Cinnamon is sometimes promoted for its potential to help regulate blood sugar, but relying on it for therapeutic effect is not recommended without medical supervision. Your healthcare provider can integrate nutritional science with your specific medical history, ensuring all dietary choices support a healthy pregnancy.