Can I Add Cinnamon Sticks to My Drinking Water Safely?

January 11, 2026 •

4 min read

Studies have shown that cinnamon, rich in antioxidants, has various potential health benefits, including regulating blood sugar. Adding cinnamon sticks to your drinking water is a popular wellness practice, but its safety and efficacy depend heavily on the type of cinnamon used.

Quick Summary

This guide examines the safety and potential health benefits of adding cinnamon sticks to water, focusing on the critical difference between Ceylon and Cassia varieties. It provides preparation methods, details on who should be cautious, and best practices for enjoying this infused drink safely and effectively.

Key Points

Choose Ceylon Cinnamon: Use Ceylon, or "true" cinnamon, for daily infused water to avoid the high coumarin content of Cassia.
Potential Health Benefits: Cinnamon water offers antioxidants, anti-inflammatory effects, and may help regulate blood sugar.
Aids in Hydration and Metabolism: It provides a flavorful alternative to plain water and may support weight management by boosting metabolism and regulating blood sugar.
Prepare Hot or Cold: You can make cinnamon water by simmering sticks in hot water or infusing them overnight in cold water.
Consult a Professional: People who are pregnant, breastfeeding, or on certain medications should talk to a doctor before consuming cinnamon water regularly.
Mindful Consumption: Excessive intake of Cassia cinnamon, in particular, can pose a risk of liver toxicity.

Cinnamon-infused water has become a popular and flavorful way to enhance daily hydration, with many people adding cinnamon sticks to their drinking water. This simple beverage is prized for its warm, spicy taste and potential health-boosting properties. However, before making it a regular part of your routine, it is essential to understand the nuances of the spice, particularly the key difference between Ceylon and Cassia cinnamon, to ensure safe consumption.

The Potential Health Benefits of Cinnamon Water

Drinking water infused with cinnamon offers more than just a pleasant flavor. The spice contains potent compounds with various therapeutic effects, although many studies on these benefits use concentrated extracts, not just infused water.

Blood Sugar Regulation

Cinnamon has been extensively studied for its potential to help regulate blood sugar levels. Compounds in cinnamon may improve insulin sensitivity, helping the body use insulin more effectively to transport glucose from the bloodstream to the cells. For individuals with pre-diabetes or type 2 diabetes, a daily intake of cinnamon has shown promise in lowering fasting blood sugar.

Antioxidant and Anti-inflammatory Properties

Like many spices, cinnamon is packed with antioxidants, particularly polyphenols, which help protect the body from oxidative damage caused by free radicals. Chronic inflammation is a driver of many chronic diseases, and cinnamon's anti-inflammatory properties may help mitigate this risk.

Aid in Weight Management

While not a magic solution, cinnamon water can support weight loss efforts in several ways. By helping to stabilize blood sugar, it can reduce cravings and prevent spikes and crashes that lead to overeating. Its thermogenic properties may also slightly boost metabolism, helping the body burn calories more efficiently.

Digestive Health Support

Traditional medicine has long used cinnamon to soothe digestive discomfort. It can help alleviate gas, bloating, and indigestion by stimulating digestive enzyme production and promoting healthy gut bacteria.

Antimicrobial Effects

Cinnamaldehyde, a key compound in cinnamon, exhibits strong antibacterial and antifungal properties. Drinking cinnamon water may contribute to better oral hygiene and help fight off common infections.

The Crucial Difference: Ceylon vs. Cassia

Not all cinnamon is created equal. The two most common types are Ceylon and Cassia, and the difference is critical for anyone planning to consume cinnamon water regularly.

Cassia Cinnamon

Source: Cinnamomum cassia, primarily grown in China and Indonesia.
Coumarin Content: Contains significant amounts of coumarin, a natural compound that can cause liver damage when consumed in large doses over time.
Availability: The most common and inexpensive type found in grocery stores in North America.
Safety: While generally safe in small culinary amounts, regular high intake via infused water is not recommended due to liver toxicity concerns.

Ceylon Cinnamon

Source: Cinnamomum verum, also known as "true cinnamon," native to Sri Lanka.
Coumarin Content: Contains only trace amounts of coumarin, making it much safer for regular, long-term consumption.
Availability: More expensive and typically found in health food stores or online.
Safety: The preferred choice for making cinnamon water, especially for daily intake, due to its low coumarin content.

How to Make Cinnamon Stick Water

Preparing cinnamon water is simple and can be done in several ways to suit your preference for a hot or cold drink.

Hot Infusion Method

Ingredients: 1-2 Ceylon cinnamon sticks, 4 cups of water.
Instructions:
1. Bring the water to a boil in a saucepan.
2. Add the cinnamon sticks, reduce the heat, and simmer for 15-20 minutes to allow the flavors to infuse deeply.
3. Strain the water and serve warm or refrigerate to drink later.

Cold Infusion Method

Ingredients: 1-2 Ceylon cinnamon sticks, 4 cups of water.
Instructions:
1. Place the cinnamon sticks in a pitcher of cold water.
2. Allow the water to infuse overnight in the refrigerator.
3. Remove the sticks before serving. The flavor will be milder and more subtle.

Cinnamon Comparison Table: Ceylon vs. Cassia


Feature	Ceylon Cinnamon	Cassia Cinnamon
Appearance	Tan, soft, and brittle layers that form a multi-layered roll.	Darker, hard, thick bark that forms a single, tight curl.
Taste	Mild, sweeter, with complex floral and citrus notes.	Strong, pungent, and spicier.
Coumarin Content	Very low (negligible).	High, posing a risk of liver toxicity with high consumption.
Best For	Regular use, infused drinks, delicate desserts.	Occasional baking, savory dishes.
Price	Generally more expensive due to quality.	Inexpensive and widely available.

Potential Risks and Safety Precautions

While cinnamon water is safe for most people in moderation, certain precautions should be taken.

Coumarin Toxicity: As highlighted, high intake of Cassia cinnamon can lead to liver damage. Stick to Ceylon cinnamon for daily or frequent consumption.
Medication Interactions: Cinnamon may interact with certain medications, including blood thinners and diabetes drugs. Always consult a healthcare provider before adding it to your routine if you are on medication.
Pregnancy and Breastfeeding: There is limited research on the effects of high cinnamon consumption during pregnancy and breastfeeding. It is best to avoid it during these periods unless advised otherwise by a doctor.
Allergic Reactions: Some individuals may experience irritation of the mouth or lips, or other allergic reactions.

Conclusion

For most people, adding cinnamon sticks to drinking water is a safe and healthy way to boost flavor and benefit from its antioxidant and anti-inflammatory properties. The key to safety lies in choosing Ceylon cinnamon, also known as "true cinnamon," for frequent or daily use to avoid the high coumarin content found in the more common Cassia variety. Always practice moderation and listen to your body. If you have any underlying health conditions or are on medication, consulting a healthcare professional is the best course of action. For more detailed information on cinnamon's health benefits, a trusted resource like Healthline provides evidence-based overviews Healthline's 10 Evidence-Based Health Benefits of Cinnamon.

Frequently Asked Questions

Drinking cinnamon water daily is generally safe, provided you use Ceylon cinnamon, which has a very low coumarin content. Daily consumption of Cassia cinnamon, which is high in coumarin, is not recommended due to potential liver damage.

Ceylon cinnamon is the 'true' cinnamon, featuring a milder flavor and low coumarin content, making it safe for regular use. Cassia cinnamon is stronger-flavored, more common, and contains high levels of coumarin, which can be toxic to the liver in large amounts.

You can prepare cinnamon water by either simmering 1-2 Ceylon cinnamon sticks in 4 cups of water for 15-20 minutes, or by soaking the sticks in cold water overnight in the refrigerator for a milder infusion.

Cinnamon water may aid in weight loss by helping to regulate blood sugar levels, which can reduce cravings. It also has thermogenic properties that may slightly boost metabolism, but it is not a miracle cure.

Some studies suggest that consistent cinnamon intake over several weeks may help lower blood pressure, but results are not conclusive and are often based on supplement use. It should not replace blood pressure medication.

Side effects from moderate consumption are rare, but heavy use of Cassia cinnamon can cause liver issues due to its high coumarin content. Some people may also experience mouth sores or allergic reactions.

It is not recommended for pregnant or breastfeeding women to consume large amounts of cinnamon water due to a lack of sufficient research and safety data. A doctor should always be consulted.

To enhance flavor, you can add a squeeze of lemon juice, a slice of fresh ginger, or a teaspoon of honey. Be sure to add honey after the water has cooled to preserve its properties.