How much honey and cinnamon should I take daily: A Guide

December 2, 2025 •

4 min read

According to a study published in the Journal of Medicinal Food, honey has been observed to cause a lower elevation of plasma glucose levels in diabetics compared to other sugars. But how much honey and cinnamon should I take daily for potential benefits without risking adverse effects?

Quick Summary

The appropriate amount of honey and cinnamon depends on the type of cinnamon used; Ceylon is generally considered safer for regular intake than Cassia due to its lower coumarin levels. Combining these ingredients can be part of a healthy diet.

Key Points

Choose Ceylon Cinnamon: Opt for Ceylon ("true") cinnamon for regular intake due to its very low coumarin content, which is a consideration for liver health.
Practice Moderation: Consume honey in moderation as it is a source of natural sugars. Consider the amount of cinnamon, especially if using Cassia.
Use Warm, Not Hot, Water: Mix honey and cinnamon into warm (not boiling) water to potentially preserve the honey's beneficial compounds.
Prioritize Raw Honey: Selecting raw, unprocessed honey may provide more antioxidants and enzymes compared to pasteurized varieties.
Consult a Doctor for Conditions: If you have diabetes or other health issues, consult your healthcare provider before regularly incorporating this mixture into your diet.
Avoid for Infants: Never give honey to infants under 12 months old due to the risk of infant botulism.

The combination of honey and cinnamon is a centuries-old folk remedy, celebrated for its potential health benefits that range from immune support to antioxidant properties. While it's tempting to assume more is better, understanding responsible consumption is crucial, especially concerning the type of cinnamon used. This guide breaks down how to incorporate this combination into your diet, the key differences between cinnamon varieties, and essential safety considerations.

The Critical Difference: Cassia vs. Ceylon Cinnamon

Not all cinnamon is created equal. The two most common types, Cassia and Ceylon, have a crucial difference in their coumarin content.

Cassia Cinnamon (Common Cinnamon)

This is the variety most widely available in grocery stores in many parts of the world. It has a strong, spicy flavor and a significantly higher coumarin content. Coumarin is a natural compound that, when consumed in large, regular amounts, has been associated with potential liver damage. This is why careful consideration of intake is important for Cassia cinnamon.

Ceylon Cinnamon (True Cinnamon)

Often referred to as "true cinnamon," Ceylon cinnamon has a milder, sweeter, and more delicate flavor. Crucially, it contains only trace amounts of coumarin, making it a preferable choice for those who wish to consume cinnamon more regularly. If you plan to incorporate cinnamon into your daily routine, Ceylon is often recommended.

General Considerations for Daily Intake

For adults, incorporating a moderate amount of raw, unprocessed honey and high-quality Ceylon cinnamon can be part of a healthy diet. Honey is a source of natural sugars and should be consumed mindfully as part of a balanced dietary pattern. The amount of cinnamon used should also be considered, particularly if using Cassia variety due to its higher coumarin levels.

For Optimal Enjoyment: The Warm Water Method

One popular method for consumption is creating a warm tonic. To do this, simply add the desired amount of cinnamon to a cup of boiled water and let it steep until it's warm, not hot. Once cooled to a warm temperature, stir in the honey. Adding honey to very hot water may affect some of its beneficial compounds.

Potential Health Benefits

While not a substitute for medical treatment, the combination of honey and cinnamon may offer several benefits when consumed as part of a healthy diet.

Antioxidant and Anti-inflammatory Properties: Both ingredients are sources of potent antioxidants, like polyphenols, that help combat oxidative stress and inflammation in the body.
Heart Health: Studies suggest that consuming honey may help influence LDL ('bad') cholesterol and triglyceride levels, while cinnamon may have a positive impact on cholesterol and blood pressure levels within a healthy diet.
Blood Sugar Management: Cinnamon is associated with improving insulin sensitivity and may help lower fasting blood sugar. Honey has been noted to have a less significant effect on blood sugar compared to table sugar.
Wound Healing and Skin Health: When applied topically, both may exhibit antibacterial and anti-inflammatory properties that can potentially support wound healing and soothe skin issues.
Immune System Support: The antimicrobial and antioxidant properties may contribute to supporting the immune system.

Table: Cassia vs. Ceylon Cinnamon at a Glance


Feature	Cassia Cinnamon	Ceylon Cinnamon
Origin	China, Indonesia	Sri Lanka (formerly Ceylon)
Coumarin Content	High	Very low
Flavor Profile	Strong, spicy	Mild, sweet, delicate
Considerations for Regular Use	Limited due to coumarin	Generally suitable for regular use
Common Availability	Widely available	Less common, often found in specialty stores

Creative Ways to Incorporate Honey and Cinnamon

Beyond the traditional warm water tonic, you can easily add this potent duo to your daily routine in other ways. Always consider using high-quality, raw honey and Ceylon cinnamon for potential benefits.

In Smoothies: Blend into your morning smoothie for added flavor.
On Oatmeal: Drizzle honey over your oatmeal and sprinkle cinnamon on top.
Yogurt Topping: Mix into plain yogurt along with some fresh berries.
Tea Sweetener: Stir into herbal tea, but let the tea cool slightly before adding the honey.
Toast Spread: Combine with butter or coconut oil to create a sweet, flavorful spread for toast.

Safety Considerations and Conclusion

For most healthy individuals, incorporating a moderate amount of honey and Ceylon cinnamon into a balanced diet is generally considered safe. However, there are some important safety points to consider.

Infants: Honey should never be given to infants under one year old due to the risk of infant botulism.
Diabetes: Those with diabetes should monitor their blood sugar and consult a doctor before making this a regular habit, as honey is still a source of sugar.
Coumarin Risks: When consuming cinnamon regularly, prioritizing Ceylon variety can help minimize coumarin intake.
Allergies: If you have a known allergy to honey, cinnamon, or bees, avoid this mixture.

Ultimately, a balanced approach is key. Including honey and cinnamon in your diet can be a delicious way to enjoy potential benefits as part of a healthy lifestyle, but it is not a cure-all. Remember that sustainable, long-term health is built on a foundation of a nutritious diet, regular exercise, and professional medical advice when needed. For more information on dietary supplements and safety, consult reliable sources like the National Institutes of Health (NIH) or WebMD.

Conclusion

To incorporate honey and cinnamon into your diet responsibly, it is important to consider the type of cinnamon used, with Ceylon being preferable for regular intake due to its lower coumarin levels. Enjoying these ingredients in moderation as part of a healthy diet can contribute to overall wellness through their antioxidant properties. However, it should not replace a healthy diet or professional medical advice.

Frequently Asked Questions

Incorporating a moderate amount of honey and Ceylon cinnamon daily is generally considered safe for most healthy adults as part of a balanced diet. However, due to its higher coumarin content, regularly consuming large amounts of Cassia cinnamon should be approached with caution.

Ceylon cinnamon, often called "true cinnamon," is typically recommended for daily use. It contains very low levels of coumarin, a compound that can be a concern for liver health in high concentrations, unlike the more common Cassia cinnamon.

While some studies have linked cinnamon to improved insulin sensitivity and suggested that replacing refined sugar with honey might play a role in weight management, there is no strong scientific evidence that the combination itself directly causes weight loss. A healthy diet and exercise remain the most effective strategies.

To make a simple warm drink, mix your desired amount of Ceylon cinnamon into hot water. Allow the water to cool to a warm temperature, then add your preferred amount of raw honey. Avoid adding honey to boiling water to potentially preserve its enzymes.

Adding honey to boiling water may affect some of the natural enzymes and nutrients found in raw honey. For potential benefits, it's often suggested to add honey only after the water has cooled to a warm, drinkable temperature.

Yes, a paste made from honey and cinnamon can potentially be applied topically. Both ingredients possess properties that may support the skin, such as antibacterial and anti-inflammatory effects, which might help with minor skin irritations or wounds.

Individuals with diabetes should consult their doctor before regularly incorporating this mixture into their diet. While cinnamon may influence insulin sensitivity, honey is still a sugar that can impact blood glucose levels. Medical guidance is essential for managing diabetes.