How Much Cinnamon Should I Put in Water for Health and Safety?

November 1, 2025 •

4 min read

The common household spice, cinnamon, is celebrated for its antioxidant and anti-inflammatory properties, but consuming the right amount is key for both flavor and health benefits. How much cinnamon should I put in water to safely enjoy its wellness perks without overdoing it? The ideal dosage depends heavily on the type of cinnamon used and individual health factors.

Quick Summary

A safe daily intake of cinnamon in water depends on the type, with Ceylon being safer for regular consumption due to lower coumarin levels. Start with a small amount, like 1/2 tsp of ground cinnamon or one stick per day, and listen to your body. Excessive intake, particularly of Cassia, can pose health risks.

Key Points

Start small: For daily intake, a half-teaspoon of ground cinnamon or one stick is a safe starting point.
Choose Ceylon for regularity: Ceylon cinnamon is safer for frequent use due to its low coumarin content, which can be toxic to the liver in high doses.
Mind your type: Cassia cinnamon, the most common supermarket variety, has higher coumarin levels and should be consumed in strict moderation.
Brew correctly: Use hot water for a more potent infusion or cold water for a milder, overnight steep.
Enhance with additions: Adding lemon or ginger can boost flavor and offer additional health benefits.
Consult a professional: Individuals with liver conditions or on medication, especially blood thinners, should consult a doctor before increasing cinnamon intake.

Understanding the Two Main Types of Cinnamon

Before determining your ideal dosage, it’s crucial to understand that not all cinnamon is created equal. The two primary types, Ceylon and Cassia, have significant differences in their chemical makeup, particularly the level of a natural compound called coumarin.

Cassia Cinnamon

This is the most common and affordable type found in grocery stores in North America. It has a robust, spicy flavor and a reddish-brown color. However, Cassia contains a high amount of coumarin, which can be toxic to the liver in large doses. Due to this, daily consumption should be limited, with experts recommending no more than 1/2 to 1 teaspoon per day for a healthy adult.

Ceylon Cinnamon

Often called “true cinnamon,” Ceylon comes from Sri Lanka and Southern India and is prized for its delicate, mildly sweet flavor and softer, multi-layered sticks. Critically, it contains only trace amounts of coumarin, making it a much safer option for regular, long-term use. This is the variety you should seek out if you plan on drinking cinnamon water frequently.

Recommended Daily Dosages

For a healthy adult, a safe starting point is typically 1/2 to 1 teaspoon of ground cinnamon or one 3-4 inch stick per day, especially when using the safer Ceylon variety. However, this can vary based on your health status and the cinnamon type. For Cassia, sticking to the lower end of the spectrum is advisable. If you have liver issues or are on certain medications, consulting a healthcare professional is essential before adding cinnamon water to your daily regimen.

How to Prepare Cinnamon Water Safely

There are several effective methods for infusing cinnamon into water, ensuring you extract the flavor and benefits without potential downsides.

Hot Infusion (Cinnamon Tea)

This method creates a stronger, more potent drink. Here’s a simple recipe:

Bring 1-2 cups of water to a boil.
Add one cinnamon stick (Ceylon recommended) or 1/2 tsp of ground cinnamon.
Reduce heat and simmer for 10-15 minutes.
Strain and enjoy warm. If using ground cinnamon, a strainer is necessary for a smooth texture.

Cold Infusion (Overnight Method)

For a milder, refreshing beverage, try a cold brew:

Add one cinnamon stick to a glass or pitcher of room temperature water.
Allow it to steep in the refrigerator overnight for 8-10 hours.
Remove the stick and enjoy the next day. The flavor will be more subtle but still present.

The Health Benefits of Moderation

Drinking cinnamon water in moderation can contribute to overall well-being. Some potential benefits include:

Regulation of Blood Sugar: Cinnamon is known to improve insulin sensitivity and help control blood sugar levels, especially beneficial for individuals with prediabetes or type 2 diabetes.
Antioxidant Properties: As a rich source of antioxidants, cinnamon can help protect the body from oxidative stress caused by free radicals.
Digestive Aid: Cinnamon can aid digestion, reduce bloating, and support a healthy gut microbiome.
Anti-inflammatory Effects: The anti-inflammatory compounds in cinnamon may help reduce chronic inflammation in the body.

Potential Risks of Overconsumption

While moderate intake is generally safe, exceeding recommended doses, especially with Cassia cinnamon, can lead to negative side effects. This is primarily due to the coumarin content. Risks include:

Liver Damage: High levels of coumarin can cause liver toxicity, particularly for individuals with pre-existing liver conditions.
Drug Interactions: Excessive cinnamon intake can interfere with medications, especially blood thinners and drugs metabolized by the liver, by affecting metabolic pathways.
Allergic Reactions: In rare cases, individuals can experience allergic reactions, including mouth sores, skin irritation, or more severe respiratory symptoms.

Comparison of Ceylon and Cassia Cinnamon

To make an informed choice, consider this comparison.


Feature	Ceylon (True) Cinnamon	Cassia Cinnamon
Coumarin Content	Very low (often undetectable)	High
Recommended Use	Safe for daily, long-term consumption	Use in moderation, limited daily intake
Flavor	Mild, subtly sweet, with delicate floral notes	Strong, bold, and spicy
Appearance	Light tan-brown, thin, flaky layers	Dark reddish-brown, thick, hard bark
Price	More expensive due to labor-intensive harvesting	Inexpensive and widely available

Conclusion

For those wondering how much cinnamon to put in water, the most important rule is to prioritize the type of cinnamon. If you plan to drink it regularly, opt for Ceylon cinnamon, which is significantly lower in coumarin and safer for frequent consumption. A good starting dose is one stick or half a teaspoon of ground Ceylon cinnamon per day, prepared via either a hot or cold infusion. For everyday cooking where the dosage is smaller, Cassia cinnamon is acceptable. However, for therapeutic or consistent use, moderation and the right variety are paramount. Always listen to your body and, when in doubt, consult a healthcare provider, especially if you have pre-existing health conditions or are on medication. More detailed information on cinnamon's health effects can be found on the National Center for Complementary and Integrative Health website. [https://www.nccih.nih.gov/health/cinnamon]

Frequently Asked Questions

Ceylon cinnamon is better for daily use because it has very low levels of coumarin, a compound that can be harmful to the liver in large doses. Cassia cinnamon contains higher levels and should be used in moderation.

You can make cinnamon water by either hot or cold infusion. For a hot infusion, simmer one cinnamon stick in water for 10-15 minutes. For a cold infusion, let one stick steep in a glass of water overnight.

Excessive intake of cinnamon, particularly the Cassia variety, can cause liver damage due to its high coumarin content. Other side effects can include digestive issues, mouth sores, allergic reactions, and potential interference with medications.

Yes, cinnamon sticks can often be reused. After steeping once, you can place the stick back in water for another infusion. The flavor may be less potent than the first use, but it will continue to impart flavor and some benefits.

The temperature is a matter of personal preference. Warm cinnamon water is often preferred for soothing and relaxing effects, while cold-brewed cinnamon water is refreshing, especially in warmer weather.

Yes, for enhanced flavor and benefits, you can add other ingredients. Common additions include a squeeze of lemon juice, a small slice of ginger, or a teaspoon of honey.

While not a magic bullet for weight loss, cinnamon water can support a weight management plan. It may help regulate blood sugar, reduce appetite, and boost metabolism, especially when combined with a balanced diet and exercise.