Can You Put Cinnamon Sticks in Water and Drink It?

January 11, 2026 •

4 min read

Cinnamon is a spice derived from the inner bark of Cinnamomum trees and has been prized for centuries for both its distinct flavor and medicinal properties. Its signature warming, sweet, and woody notes make it a popular addition to a wide range of recipes, but many people are curious about infusing it into water for a simple, healthful beverage.

Quick Summary

Infusing cinnamon sticks in water is a safe and simple way to create a flavorful beverage, with methods ranging from boiling to a cool overnight steep. The potential health benefits, like improved blood sugar and antioxidant intake, vary depending on the type of cinnamon used and the consistency of consumption. Safety considerations, especially for Cassia cinnamon due to its coumarin content, are crucial for regular drinkers.

Key Points

Boiling for Stronger Flavor: Boiling cinnamon sticks creates a more potent and intense cinnamon tea, while a cold overnight soak offers a milder infusion.
Choose the Right Cinnamon: Ceylon cinnamon is ideal for regular consumption due to its low coumarin content, which reduces the risk of liver damage associated with the more common Cassia cinnamon.
Helps Regulate Blood Sugar: The compounds in cinnamon can mimic insulin, potentially improving insulin sensitivity and helping to regulate blood sugar levels.
Boosts Antioxidant Intake: Cinnamon is rich in polyphenols, powerful antioxidants that help combat inflammation and oxidative stress in the body.
Aids Digestion and Metabolism: Drinking cinnamon water can support digestive health, reduce bloating, and may even help kickstart your metabolism.
Moderation is Key: To avoid potential side effects, particularly if using Cassia cinnamon, practice moderation with daily intake.
Customizable Flavor: Enhance the taste with other natural ingredients like lemon slices, fresh ginger, or a hint of honey.

Yes, You Can and It's Easy: How to Prepare Cinnamon Water

Infusing water with cinnamon sticks is a straightforward process that can be done using a hot or cold method, depending on your preference and desired flavor intensity. Both approaches produce a delicious, aromatic drink, though the resulting beverage will differ slightly in flavor profile.

Hot Infusion Method (Cinnamon Tea)

This method extracts the flavor quickly and results in a stronger, more concentrated drink, often called cinnamon tea.

Boil: Place cinnamon sticks in a saucepan with water and bring to a boil.
Simmer: Reduce the heat and let the mixture simmer gently, allowing the water to absorb the spice's color and aroma.
Strain: Carefully strain the water into a mug to remove the sticks and any small pieces of bark.
Enjoy: Sip warm, or allow it to cool and chill for a refreshing iced beverage.

Cold Infusion Method (Overnight Steep)

For a subtler, less intense flavor, a cold brew method is ideal. This is also a great way to ensure you stay hydrated throughout the day.

Combine: Place cinnamon sticks in a pitcher or jar of water.
Infuse: Let the water infuse in the refrigerator overnight, or for at least 8 hours, to draw out the cinnamon's flavor.
Serve: Enjoy it chilled straight from the fridge. You can refill the water in the pitcher a few times before replacing the sticks, as they will continue to release flavor.

Add-ins for Enhanced Flavor

To customize your cinnamon water, consider adding other ingredients:

Lemon or citrus slices for a bright, tangy note.
A slice of fresh ginger for a spicy kick.
A drizzle of honey once cooled for sweetness.

The Health Benefits of Drinking Cinnamon Water

While not a magic cure, regularly drinking cinnamon water can offer several potential health benefits, largely attributed to the spice's high concentration of antioxidants, especially polyphenols.

Antioxidant Power: Cinnamon is packed with potent antioxidants that help protect the body from oxidative damage caused by free radicals. This anti-inflammatory effect may help lower the risk of chronic diseases.

Blood Sugar Regulation: One of cinnamon's most well-known benefits is its potential to help regulate blood sugar levels. Compounds in cinnamon can mimic insulin's effects and may increase insulin sensitivity, which is particularly beneficial for those with insulin resistance or type 2 diabetes.

Digestive Aid: Cinnamon has natural digestive properties that can help alleviate issues like gas, bloating, and indigestion. Drinking it before meals can stimulate digestive enzymes.

Heart Health: Some research suggests that consistent cinnamon consumption may help improve key risk factors for heart disease, such as lowering triglycerides and bad (LDL) cholesterol, while potentially raising good (HDL) cholesterol.

Metabolism Boost: Cinnamon has been linked to a potential increase in metabolic rate through a process called thermogenesis, where the body generates heat and burns more calories. This is why it's a popular addition to weight management routines.

Important Considerations and Potential Risks

Before making cinnamon water a daily habit, it's crucial to understand the difference between the types of cinnamon and their coumarin content, a natural compound that can be toxic to the liver in large doses.

Cinnamon Variety Comparison


Feature	Cassia Cinnamon	Ceylon Cinnamon ("True Cinnamon")
Origin	China, Indonesia, Vietnam	Sri Lanka, India, Myanmar
Appearance	Darker reddish-brown, thick, and tough	Lighter tan-brown, thin, and delicate layers
Flavor	Strong, robust, and often spicier	Milder, sweeter, and more complex
Coumarin Content	High	Very low, trace amounts only
Availability	Widely available and affordable	More expensive and less common
Health Risk	High intake poses a risk of liver damage	Safer for regular, long-term consumption

For most people consuming small to moderate amounts of cinnamon water, Cassia is not a concern, but for those with liver conditions or who plan to drink it regularly, opting for Ceylon cinnamon is the safer choice.

Conclusion

Drinking water infused with cinnamon sticks is a safe, easy, and flavorful way to enhance your hydration and potentially reap a number of health benefits, from improved digestion to better blood sugar regulation. The key to a healthy cinnamon water habit lies in moderation and being mindful of the type of cinnamon you use. For regular, daily consumption, prioritize Ceylon cinnamon due to its minimal coumarin content. Whether you enjoy it hot and steeped or cold and infused overnight, this simple beverage can be a delightful and wellness-focused addition to your daily routine.

Potential Outbound Link

For more in-depth information on cinnamon's benefits and side effects, visit this detailed guide from Healthline: 10 Evidence-Based Health Benefits of Cinnamon.

A Final Word of Advice

As with any natural remedy, it is always recommended to consult with a healthcare professional before adding cinnamon water to your routine, especially if you have underlying health conditions, are pregnant, or are taking medications for blood sugar, liver, or heart issues.

Frequently Asked Questions

Yes, you can use ground cinnamon, but it is often recommended to strain the water after steeping to avoid a gritty texture. Sticks are ideal for a smoother, clearer beverage, as they release their flavor without leaving residue.

Moderation is key, especially if you're using Cassia cinnamon, which contains coumarin. If using Ceylon, or “true cinnamon,” the coumarin risk is significantly lower, making it safer for more frequent consumption.

Drinking it on an empty stomach in the morning can help kickstart your metabolism, while sipping it before meals may help with appetite control and blood sugar regulation. Some also drink it at night to aid digestion.

While it is not a weight loss cure, cinnamon water may aid in weight management by helping regulate blood sugar, boosting metabolism, and potentially curbing appetite. These effects are most impactful when combined with a balanced diet and exercise.

Excessive intake of Cassia cinnamon can cause liver damage due to its coumarin content. Some people may also experience allergic reactions like mouth sores, or digestive upset. It may also interact with medications for diabetes, liver, or heart disease.

Ceylon, or "true" cinnamon, is lighter tan-brown, has a milder flavor, and consists of thin, flaky layers. Cassia is darker, thicker, and has a stronger, spicier flavor, with a single, firm-layered stick.

You can typically reuse a cinnamon stick a few times for infusing, as it continues to release flavor with each use. The flavor and potency will decrease with each subsequent infusion.