Can I Drink Cinnamon Water Every Day? Understanding the Risks and Benefits

November 23, 2025 •

4 min read

Recent studies highlight cinnamon's potential in improving cognitive function and regulating blood sugar. However, the safety of daily cinnamon water intake hinges on the type of cinnamon used and the amount consumed.

Quick Summary

This article explores safe and effective cinnamon water consumption. It contrasts Ceylon and Cassia varieties, outlining health advantages like blood sugar control and potential risks such as liver toxicity. Practical guidance on safe preparation and usage is provided.

Key Points

Choose Ceylon Cinnamon: Select Ceylon, or "true," cinnamon for daily consumption because of its lower coumarin content compared to Cassia.
Practice Moderation: Even with Ceylon cinnamon, moderate your intake. A tolerable daily intake of coumarin is 0.1 mg per kg of body weight, which can easily be exceeded with high Cassia amounts.
Check for Medication Interactions: Consult a doctor if you take diabetes, liver disease, or blood-thinning medications before incorporating daily cinnamon water, as it can cause interactions.
Be Aware of Potential Side Effects: Watch for side effects like mouth sores, low blood sugar, or gastrointestinal irritation, especially with high consumption.
Prepare Cinnamon Water Correctly: Make cinnamon water by steeping Ceylon cinnamon sticks or dissolving ground Ceylon cinnamon in warm water to maximize benefits.
Verify Labeling: When buying cinnamon, check the label to confirm it specifies "Ceylon" or "Cinnamomum verum," as this is the safer type for consistent daily intake.

The Ancient Spice: Unveiling Cinnamon's Multifaceted Benefits

Cinnamon, a spice used for centuries, is prized for its warm flavor and medicinal properties. Derived from the inner bark of Cinnamomum trees, it contains antioxidants and anti-inflammatory compounds. Infusing it into water creates a beverage associated with health benefits, from managing blood sugar to aiding digestion. The safety of daily cinnamon water consumption depends on the distinction between Cassia and Ceylon.

Ceylon vs. Cassia: Identifying the Crucial Differences

Cassia cinnamon is the common and less expensive variety found in stores, originating from China and Indonesia. It has a strong, spicy flavor, but contains high levels of coumarin. Ceylon cinnamon, or "true cinnamon," comes from Sri Lanka, and features a milder, sweeter flavor with significantly less coumarin. Regular, high intake of coumarin from Cassia cinnamon can lead to liver damage, which makes the choice of cinnamon vital for daily consumption.

Health Benefits of Drinking Cinnamon Water

Drinking cinnamon water, especially with Ceylon cinnamon or in moderate amounts, can be a beneficial daily habit. The antioxidants, like polyphenols, protect against oxidative damage caused by free radicals. Benefits include:

Blood Sugar Regulation: Cinnamon may improve insulin sensitivity, helping lower blood sugar levels and manage diabetes.
Anti-Inflammatory Properties: Antioxidants in cinnamon offer anti-inflammatory effects that may reduce inflammation.
Heart Health: Research indicates cinnamon may help lower bad cholesterol (LDL), triglycerides, and blood pressure, which are risk factors for heart disease.
Improved Digestion: Cinnamon water aids digestion by stimulating enzymes and relieving issues like gas and bloating.
Weight Management: By regulating blood sugar and increasing metabolism, cinnamon water may contribute to appetite control and weight loss.

Potential Risks and Side Effects of Daily Consumption

While there are benefits, it's essential to address risks associated with excessive or incorrect cinnamon consumption. The primary concern is the high coumarin content in Cassia cinnamon. Potential side effects include:

Liver Damage: High and prolonged coumarin intake, particularly for those with existing liver conditions, can cause liver toxicity. The tolerable daily intake of coumarin is 0.1 mg per kg of body weight.
Low Blood Sugar (Hypoglycemia): For individuals on diabetes medication, consuming large amounts of cinnamon could cause blood sugar levels to drop too low.
Allergic Reactions: Cinnamaldehyde can cause allergic reactions, potentially leading to mouth sores or skin irritation.
Medication Interactions: Cinnamon may interact with blood thinners and drugs for diabetes and heart disease, potentially intensifying their effects.

How to Safely Consume Cinnamon Water Every Day

To maximize benefits and minimize risks, consider these guidelines:

Safe Daily Cinnamon Water Recipe

Ingredients:
- 1 Ceylon cinnamon stick (or 1/2 teaspoon ground Ceylon cinnamon)
- 1 liter of water
- (Optional) Lemon slices or a small amount of honey
Instructions:
1. Bring the water to a boil in a pot. Add the cinnamon stick.
2. Remove from heat and let steep for 10-15 minutes. If using ground Ceylon cinnamon, stir it into the warm water after boiling.
3. Strain the water if using a stick. Add lemon or honey to taste.
4. Enjoy warm or chilled. For a cold infusion, let a cinnamon stick steep in room temperature water overnight.

Comparing Ceylon and Cassia Cinnamon


Feature	Ceylon Cinnamon (True)	Cassia Cinnamon
Coumarin Content	Very Low	High
Best For Daily Use?	Yes, in moderation	No, best used sparingly
Flavor	Mild, sweet, delicate	Strong, spicy, bold
Color	Lighter, tan brown	Darker, reddish-brown
Physical Form	Many fragile, thin layers	Single, thick, rigid layer
Origin	Primarily Sri Lanka	China, Indonesia, Vietnam

Conclusion: Is Daily Cinnamon Water Right for You?

The answer depends on the cinnamon type and amount. For regular daily consumption, use Ceylon cinnamon because of its low coumarin content. A moderate amount, such as one cup daily with a Ceylon stick, allows you to enjoy health benefits without liver toxicity from Cassia. Always be mindful of your intake and consult a healthcare professional, especially if pregnant, have a medical condition, or take medication. Informed choices allow for safe integration of this ancient spice into your routine.

Additional References

: National Center for Complementary and Integrative Health (NCCIH) - 'Cinnamon: Usefulness and Safety' (https://www.nccih.nih.gov/health/cinnamon) : WebMD - 'Ceylon Cinnamon: Health Benefits & Macros' (https://www.webmd.com/diet/health-benefits-ceylon-cinnamon) : Medical News Today - 'Ceylon cinnamon: Health benefits, uses, and more' (https://www.medicalnewstoday.com/articles/318386)

Frequently Asked Questions

It is generally safe to use Ceylon cinnamon daily. Cassia cinnamon contains high coumarin levels, which can be toxic to the liver if consumed in large amounts.

The primary difference lies in the coumarin content. Cassia cinnamon has a high coumarin content, while Ceylon cinnamon contains only trace amounts. Ceylon is milder in flavor and lighter in color.

For Ceylon cinnamon, up to one to two teaspoons daily is generally safe. With Cassia cinnamon, limit intake to no more than half a teaspoon per day.

Cinnamon may aid in weight management by boosting metabolism, improving insulin sensitivity, and helping regulate blood sugar levels, which can reduce cravings.

Excessive intake, especially of Cassia cinnamon, can lead to side effects like liver damage, mouth sores, low blood sugar, and potential medication interactions.

Steep one Ceylon cinnamon stick in a liter of boiling water for 10-15 minutes. For ground Ceylon cinnamon, stir half a teaspoon into warm water. A cold infusion can be made overnight.

People with liver disease, those on diabetes or blood-thinning medications, and those who are pregnant or breastfeeding should consult a doctor before consuming cinnamon water regularly. Anyone prone to allergies should also be cautious.