How much cinnamon water should I drink per day? Understanding safe usage

October 7, 2025 •

5 min read

While celebrated for its flavor and potential health benefits, the type of cinnamon you consume matters greatly for your health. Did you know that the common Cassia variety can contain high levels of coumarin, a compound that can be harmful to the liver in large doses? This makes understanding how much cinnamon water should I drink per day and which type to use absolutely critical for safe, long-term consumption.

Quick Summary

The safe daily consumption of cinnamon water depends heavily on the type used. Cassia cinnamon should be limited to small quantities due to its high coumarin content, whereas Ceylon is a safer option for regular consumption. This guide details general guidelines, preparation methods, and potential side effects.

Key Points

Choose Ceylon for Safety: For daily cinnamon water, Ceylon cinnamon is the safer option due to its significantly lower coumarin content compared to Cassia.
Limit Cassia Intake: If using the common Cassia variety, limit consumption to avoid potential liver damage from coumarin.
Start with Small Amounts: Begin with a smaller amount to see how your body reacts before increasing the quantity.
Consider Timing: Drinking cinnamon water on an empty stomach in the morning or before meals may boost metabolism and aid digestion.
Consult a Professional: Always talk to a healthcare provider before starting a daily cinnamon regimen, particularly if you have liver issues, diabetes, or take other medications.
Prepare with Care: Make hot cinnamon water by simmering sticks or cold infuse by steeping overnight to extract flavor and compounds safely.
Understand the Difference: Knowing whether you are using Cassia or Ceylon cinnamon is crucial for determining appropriate consumption levels.

The Critical Difference: Cassia vs. Ceylon Cinnamon

Before determining the amount of cinnamon water to drink, it is essential to understand the distinction between the two primary types of cinnamon available: Cassia and Ceylon. This difference is the most important factor in assessing daily consumption and safety, particularly due to a compound called coumarin.

Cassia, often labeled as simply 'cinnamon' in grocery stores, is the more common and cheaper variety. It is primarily harvested in China and Indonesia and has a strong, spicy flavor. Critically, Cassia contains high levels of coumarin, which can be toxic to the liver in large amounts over prolonged periods.

Ceylon, known as 'true cinnamon,' comes mainly from Sri Lanka and has a milder, sweeter, and more delicate flavor. Most importantly for daily consumption, Ceylon contains only trace amounts of coumarin, making it the much safer choice for regular and long-term use. For a healthy adult, the difference in coumarin content means a world of difference in safe daily intake.

General Guidelines for Cinnamon Water Consumption

Because of the coumarin content, the approach to consuming cinnamon water varies significantly depending on the cinnamon type used. The key is to exercise caution, especially with the more readily available Cassia variety.

For Cassia Cinnamon, experts recommend a cautious approach, often suggesting small quantities per day. This is particularly important for individuals with pre-existing liver conditions or who are on medications that affect the liver, as coumarin can amplify certain side effects.

For Ceylon Cinnamon, the risk from coumarin is minimal, allowing for more liberal daily intake. However, it is always wise to start with smaller amounts and observe your body's reaction, especially if you are new to consuming cinnamon water regularly.

How to Prepare Cinnamon Water Safely

Preparing cinnamon water is a simple process, whether you opt for a hot brew or a cold infusion. The preparation method can influence the extraction of flavor and compounds.

Hot Cinnamon Water (Tea Method):

Bring one to two cups of water to a boil in a small pot.
Add ground Ceylon cinnamon or one to two cinnamon sticks.
Reduce the heat and simmer gently for 10-15 minutes.
Strain the liquid if using sticks or allow the powder to settle.
Enjoy warm. Optional additions like a slice of lemon or a drizzle of honey can be made after the water has cooled slightly.

Cold Infused Cinnamon Water:

Add one cinnamon stick to a glass of room-temperature water.
Cover the glass and let it infuse overnight (8-10 hours).
Drink the water first thing in the morning for a refreshing start.

Potential Benefits of Moderate Cinnamon Water Intake

Drinking cinnamon water in moderation, especially when using the safer Ceylon variety, is associated with several health benefits backed by both traditional use and some scientific studies.

Key Potential Benefits:

Blood Sugar Regulation: Cinnamon can improve insulin sensitivity and help to lower fasting blood sugar levels, making it potentially beneficial for those with prediabetes or type 2 diabetes.
Heart Health: Studies suggest cinnamon may help reduce risk factors for heart disease, including lowering triglycerides, total cholesterol, and LDL ('bad') cholesterol.
Anti-inflammatory and Antioxidant Properties: Cinnamon is rich in antioxidants and anti-inflammatory compounds, which help protect the body from oxidative stress and chronic inflammation.
Improved Digestion: A warm cup of cinnamon water can aid digestion, reduce bloating, and potentially support gut health.
Support for Weight Management: By helping to stabilize blood sugar and control appetite, cinnamon water can be a supportive addition to a weight management plan.

Risks and Side Effects of Excessive Consumption

While moderate intake is generally safe, excessive consumption of cinnamon, particularly the high-coumarin Cassia variety, can pose health risks.

Liver Damage: The primary concern with high-dose, long-term Cassia consumption is potential liver toxicity due to its high coumarin content.
Low Blood Sugar (Hypoglycemia): For individuals with diabetes, consuming too much cinnamon in addition to their medication could cause blood sugar levels to drop too low, leading to dizziness or fatigue.
Mouth Sores: The cinnamaldehyde in cinnamon can cause allergic reactions, such as mouth sores, in some sensitive individuals when consumed in large amounts.
Drug Interactions: Excessive cinnamon intake can interfere with certain medications, including blood thinners and drugs metabolized by the liver.

Comparison of Ceylon vs. Cassia Cinnamon


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Mainly Sri Lanka	Mainly China and Indonesia
Flavor	Mild, sweet, complex with floral notes	Strong, spicy, pungent
Appearance	Light brown, thin, brittle, multiple layers	Dark reddish-brown, thick, hard, single layer
Coumarin Content	Very low (trace amounts)	High
Regular Use	Considered safe for daily use	Should be limited due to coumarin
Cost	Generally more expensive	More affordable and widely available

Conclusion: Moderation and Type Selection are Key

For most healthy adults, consuming cinnamon water can be a pleasant addition to a wellness routine, provided you choose the right type of cinnamon and practice moderation. Opting for Ceylon cinnamon is generally considered safer for regular intake due to its minimal coumarin content. If you are using the more common Cassia cinnamon, it is generally recommended to limit consumption. For maximum safety and optimal results, start with small amounts, listen to your body, and always consult a healthcare professional before significantly increasing your intake, especially if you have pre-existing health conditions or are on medication. This mindful approach ensures you can enjoy the potential health benefits of this flavorful spice without unnecessary risks.

For more detailed information on coumarin and its effects on liver health, you can consult resources from reliable health institutions.

Keypoints

Choose Ceylon for Safety: For daily cinnamon water, Ceylon cinnamon is the safer option due to its significantly lower coumarin content compared to Cassia.
Limit Cassia Intake: If using the common Cassia variety, limit consumption to avoid potential liver damage from coumarin.
Start with Small Amounts: Begin with a smaller amount to see how your body reacts before increasing the quantity.
Consider Timing: Drinking cinnamon water on an empty stomach in the morning or before meals may boost metabolism and aid digestion.
Consult a Professional: Always talk to a healthcare provider before starting a daily cinnamon regimen, particularly if you have liver issues, diabetes, or take other medications.

Frequently Asked Questions

Yes, it can be safe to drink cinnamon water daily, but this depends entirely on the type of cinnamon used. Daily consumption of Ceylon ('true') cinnamon is generally considered safe due to its very low coumarin levels, while regular intake of Cassia ('regular') cinnamon should be limited to small amounts because of its higher coumarin content.

Benefits include helping to regulate blood sugar levels, supporting heart health by potentially lowering cholesterol and triglycerides, providing anti-inflammatory and antioxidant effects, and aiding in digestion.

Cinnamon water can be a supportive tool for weight management by helping to stabilize blood sugar, which reduces cravings, and by boosting metabolism. However, it is not a magic solution and should be combined with a healthy diet and exercise for effective results.

Excessive intake of cinnamon, especially the Cassia variety, can cause liver damage due to its high coumarin levels. Other side effects can include low blood sugar (hypoglycemia) in those with diabetes, allergic reactions like mouth sores, and interactions with certain medications.

For hot cinnamon water, simmer sticks or ground cinnamon in water. For cold-infused water, steep a cinnamon stick in a glass of water overnight.

Ceylon cinnamon is significantly better and generally safer for daily use because it contains only trace amounts of coumarin. Cassia cinnamon contains much higher levels of coumarin, making it potentially harmful to the liver if consumed regularly in large quantities.

Drinking cinnamon water on an empty stomach in the morning can help kickstart metabolism. Another effective time is before meals to help control appetite and aid digestion.

Yes, excessive cinnamon intake can interact with certain medications, including blood thinners and drugs metabolized by the liver. It is crucial to consult a healthcare professional if you are taking any medications before regularly consuming cinnamon water.