How much cinnamon water should I drink daily?

November 27, 2025 •

4 min read

According to nutrition experts, a daily intake of half to one teaspoon of ground cinnamon is generally considered safe for most people, but the ideal amount in cinnamon water depends on the cinnamon type. Knowing how much cinnamon water should I drink daily is key to reaping the benefits without risking negative side effects associated with excessive intake.

Quick Summary

This guide provides clarity on the recommended daily intake of cinnamon water, distinguishing dosages based on whether you use Cassia or Ceylon cinnamon to ensure safety. It covers preparation methods, potential health benefits, and risks associated with excessive consumption.

Key Points

Type of Cinnamon Matters: Cassia cinnamon contains high levels of coumarin, a compound that can be toxic to the liver in large doses; Ceylon cinnamon has very low coumarin and is safer for regular consumption.
Moderate Daily Intake: For Cassia cinnamon, stick to no more than one teaspoon (2g) of powder per day, spread out over one to two cups of water.
Higher Dosage for Ceylon: If using Ceylon cinnamon, a daily intake of up to 2.5 teaspoons (5g) of powder is considered safe due to its low coumarin content.
Potential Health Benefits: Benefits include blood sugar regulation, improved heart health, antioxidant support, and anti-inflammatory effects.
Possible Side Effects: Excessive consumption of Cassia cinnamon can lead to liver damage, mouth sores, or dangerously low blood sugar, especially for people with diabetes.
Best Time to Drink: Many recommend drinking cinnamon water in the morning on an empty stomach to boost metabolism or with meals to help control blood sugar levels.

Understanding the Recommended Daily Dosage

Determining the right amount of cinnamon water to drink daily is crucial for balancing potential health benefits with the risk of side effects, primarily liver toxicity from coumarin found in Cassia cinnamon. The key lies in identifying the type of cinnamon you are using. Generally, it's safer to err on the side of caution and start with a smaller amount, increasing gradually if desired and tolerated. For most healthy adults, one to two cups per day using the recommended amounts is a good starting point.

Cassia vs. Ceylon: The Critical Difference

Not all cinnamon is created equal. The two most common types are Cassia and Ceylon, and they have significantly different levels of coumarin, a compound that can cause liver damage in large quantities.

Cassia Cinnamon (Common Cinnamon)

This is the most widely available and cheapest variety found in grocery stores. Because of its higher coumarin content, the European Food Safety Authority suggests limiting daily intake to about one teaspoon (2 grams) of Cassia cinnamon powder. For cinnamon water, this translates to about one teaspoon total per day, spread across one or two cups. Consistent intake above this limit, especially over a long period, is not recommended.

Ceylon Cinnamon (True Cinnamon)

Known as "true cinnamon," Ceylon has a much lower coumarin content, making it a safer option for daily, consistent consumption. With Ceylon cinnamon, you can safely consume up to 2.5 teaspoons (5 grams) per day, according to some reports. This allows for a more generous daily intake of cinnamon water.

How to Prepare Your Cinnamon Water

Making cinnamon water is simple, whether using sticks or powder. The infusion method is key to drawing out the beneficial compounds.

Using Cinnamon Sticks: Simmer 1–2 sticks in 2 cups of water for 10–15 minutes. This allows the flavor and compounds to infuse deeply. Strain the mixture before drinking. You can drink it warm, or let it cool for a refreshing cold beverage.
Using Cinnamon Powder: Add 1/2 to 1 teaspoon of ground cinnamon to a cup of boiled water and stir well. For better infusion, let it sit for a few minutes before drinking to allow the powder to settle. Drinking it on an empty stomach is often suggested to help kickstart metabolism.

Table: Ceylon vs. Cassia Cinnamon Dosage


Feature	Cassia Cinnamon	Ceylon Cinnamon
Coumarin Content	High	Low to negligible
Appearance	Thick, dark red-brown bark, coarser texture	Thin, papery layers, lighter tan color
Flavor	Stronger, spicier, less nuanced	Milder, sweeter, more complex
Safe Daily Limit	Approx. 1 teaspoon (2g) powder for average adult	Up to 2.5 teaspoons (5g) powder
Cost	Less expensive and widely available	More expensive, found in health food stores

Potential Benefits and Risks of Cinnamon Water

Drinking cinnamon water is linked to several health benefits, but it is not without potential risks, especially when consumed in high doses or with Cassia cinnamon. Always consult a healthcare provider before using cinnamon as a treatment, especially if you have pre-existing conditions or are on medication.

Health Benefits

Blood Sugar Regulation: Cinnamon can mimic insulin's effects, potentially helping to lower blood sugar levels and improve insulin sensitivity, particularly in people with prediabetes or Type 2 diabetes. A controlled intake can aid in reducing post-meal blood sugar spikes.
Antioxidant and Anti-inflammatory Properties: Rich in polyphenols, cinnamon contains potent antioxidants that protect the body from oxidative damage. Its anti-inflammatory properties may help lower the risk of certain diseases.
Heart Health: Some research suggests that regular cinnamon consumption may improve heart health by reducing cholesterol and triglyceride levels.
Metabolism Boost: Starting your day with cinnamon water is a popular recommendation for jumpstarting metabolism and aiding digestion.

Health Risks

Liver Damage (Cassia Cinnamon): The high coumarin content in Cassia cinnamon can be toxic to the liver if consumed in excessive amounts over time. Individuals with pre-existing liver conditions are especially vulnerable.
Low Blood Sugar (Hypoglycemia): For those on diabetes medication, consuming large quantities of cinnamon may enhance the medication's effect, causing blood sugar to drop too low.
Mouth Sores and Irritation: Some individuals may experience mouth sores due to an allergic reaction to cinnamaldehyde, the compound responsible for cinnamon's flavor.
Drug Interactions: Cinnamon may interfere with medications for diabetes, heart disease, and liver disease. A doctor should be consulted if you are on any regular medication.

How to Incorporate Cinnamon Water into Your Routine

For optimal results and enjoyment, consider the following best practices for consuming cinnamon water:

Start Slow: Begin with a small amount, such as half a teaspoon of Cassia cinnamon powder, to see how your body reacts before increasing the dosage.
Timing: Drink a cup in the morning on an empty stomach to potentially boost metabolism, or with meals to help regulate blood sugar spikes.
Preparation: Always use hot water to properly infuse the cinnamon, then strain the mixture before drinking.
Enhancements: For added flavor and benefits, consider adding a squeeze of lemon juice or a small amount of raw honey. These ingredients can complement the benefits of the cinnamon water. Always add honey after the water has cooled to preserve its enzymes.

Conclusion

To determine how much cinnamon water should I drink daily, first identify whether you are using Cassia or Ceylon cinnamon. For the widely available Cassia, limit your intake to roughly one teaspoon of powder per day to avoid liver toxicity from coumarin. With Ceylon, or "true" cinnamon, up to 2.5 teaspoons per day is considered safer due to its low coumarin levels. While benefits like blood sugar regulation and anti-inflammatory effects exist, it's crucial to be mindful of potential side effects, particularly for those with health conditions or on medication. As with any dietary change, moderation and consulting a healthcare professional are recommended for long-term safety. For more details on the properties of different cinnamon types, see this breakdown from Healthline: 12 Impressive Health Benefits of Cinnamon Tea.

Frequently Asked Questions

Cassia cinnamon is the most common type found in stores and contains higher levels of coumarin, which can be harmful to the liver in large amounts. Ceylon, or 'true' cinnamon, is less common, more expensive, and has significantly lower coumarin levels, making it safer for frequent consumption.

Cinnamon is sometimes associated with weight management because it can help regulate blood sugar levels, which may reduce cravings. However, it's not a magical weight loss solution and should be combined with a healthy diet and exercise for best results.

Yes, it is generally safe to drink cinnamon water every day, provided you consume it in moderation and are mindful of the type of cinnamon. Using Ceylon cinnamon or limiting Cassia intake to less than a teaspoon per day is key to avoiding adverse effects.

If you have liver disease, it is crucial to speak with a healthcare provider before consuming cinnamon water, especially if using Cassia. The coumarin content in Cassia can be toxic to the liver in high doses.

To make cinnamon water with a stick, simply add one or two cinnamon sticks to about two cups of water. Bring to a boil, then reduce the heat and simmer for 10-15 minutes to allow the flavor to infuse. Strain the water before drinking.

There is no single 'best' time, as it depends on your goals. For a metabolism boost, many prefer drinking it in the morning on an empty stomach. If you are focusing on blood sugar control, drinking it with meals may be more effective.

Cinnamon can potentially interact with certain medications, including those for diabetes and blood thinners like warfarin. Always consult your doctor before regularly consuming cinnamon water if you are on any medication.

A typical cinnamon stick does not have a standardized weight, but generally contains more cinnamon than a single teaspoon of powder. For cinnamon water, 1-2 sticks boiled in 2 cups of water is a moderate and safe approach.