Understanding How much turmeric and cinnamon should I put in my water?

October 10, 2025 •

5 min read

According to research from UMass Chan Medical School, adding black pepper to turmeric can increase the absorption of its active compound, curcumin, significantly. This critical enhancement is essential to consider when determining how much turmeric and cinnamon should I put in my water for maximum benefit.

Quick Summary

This guide covers typical usages for turmeric and cinnamon in water, explains how to maximize nutrient absorption, highlights the importance of choosing the right type of cinnamon, and outlines potential side effects and precautions.

Key Points

Start with small amounts: Begin with a conservative amount of turmeric and cinnamon in your water to see how your body responds.
Enhance absorption of turmeric: To support the bioavailability of curcumin in turmeric, consider adding a pinch of black pepper and a healthy fat like coconut oil.
Consider Ceylon cinnamon for regular use: If you plan to consume cinnamon regularly, Ceylon cinnamon is often suggested due to its generally lower coumarin content.
Be aware of potential side effects: Understand the possible risks, such as digestive discomfort, effects on blood clotting, and potential liver concerns with Cassia cinnamon.
Consult a healthcare professional for specific concerns: If you are pregnant, have bleeding issues, gallbladder problems, or are taking medication, discuss incorporating these spices with a doctor.
Prioritize spice quality: Choose reputable sources for your spices to help ensure purity and quality.

Using Turmeric and Cinnamon in Your Water

Adding turmeric and cinnamon to water is a popular way to potentially incorporate these spices into a daily routine. Understanding typical uses and considerations is important for enjoying this drink safely.

Typical Turmeric Usage

For incorporating ground turmeric powder into water, adding a small amount is common. To support absorption of curcumin, the active component in turmeric, it is often combined with black pepper, which contains piperine. Even a small amount of ground black pepper can be beneficial. Because curcumin is fat-soluble, consuming it with a small amount of healthy fat, such as coconut oil or olive oil, is also often suggested to enhance its bioavailability.

Typical Cinnamon Usage

When considering cinnamon for your water, the type you use is a key factor. Cassia cinnamon, commonly found in grocery stores, contains higher levels of a compound called coumarin. Prolonged consumption of high amounts of coumarin can be a concern for liver health.

For Cassia cinnamon, using a smaller quantity is often recommended.

Ceylon cinnamon, sometimes referred to as "true cinnamon," typically contains very low levels of coumarin, making it a preferable choice for regular use. For Ceylon cinnamon, a slightly larger amount might be used daily.

Maximizing Absorption and Efficacy

To potentially enhance the benefits of turmeric and cinnamon water, consider these steps:

Use Warm Water: Gently heating the spices, especially with a fat source, may help in the release of beneficial compounds. Using warm or hot water, rather than boiling, is often suggested to help preserve some nutrients.
Add Black Pepper: Including a small amount of black pepper is often considered essential to increase the bioavailability of curcumin in turmeric significantly.
Include a Healthy Fat: Curcumin is fat-soluble. Adding a small amount of coconut oil or olive oil is often recommended to help with absorption.
Consider Other Enhancements: Some preparations include a squeeze of lemon juice or a touch of honey for flavor.

How to Prepare Turmeric and Cinnamon Water

Here is a simple way to prepare turmeric and cinnamon water, incorporating elements that may support absorption:

Warm the water: Heat about 1 cup (250 ml) of filtered water until warm, but not boiling. Using a saucepan on low heat is one method.
Combine the spices: In a cup, you can add a small amount of turmeric powder and ground cinnamon (or one small stick).
Enhance absorption: Add a small pinch of black pepper and a small amount of coconut oil.
Mix thoroughly: Pour the warm water over the spice mixture and stir well. If using fresh root or a cinnamon stick, allowing it to steep is common.
Add flavor (optional): You can stir in honey or fresh lemon juice if desired.
Enjoy: Consume the mixture while warm. Stir between sips, as the powders may settle.

Ceylon vs. Cassia Cinnamon: A Comparison

For individuals regularly consuming cinnamon, understanding the difference between Ceylon and Cassia cinnamon is often considered important due to their varying coumarin levels. The table below summarizes some key distinctions:


Feature	Ceylon Cinnamon	Cassia Cinnamon
Coumarin Content	Very Low	Generally Higher
Flavor	Mild, sweet, delicate	Stronger, more pungent
Appearance	Multi-layered, thin quills; lighter color	Thicker, rigid bark; darker reddish-brown
Health Impact (High Intake)	Generally considered safer for regular use	Potential concern for liver with high intake
Cost	Often more expensive	Generally less expensive and widely available
Typical Use	Everyday use, delicate dishes	Occasional use, bolder flavors

Potential Health Benefits and Side Effects

Drinking turmeric and cinnamon water has been associated with several potential health benefits, but it is also important to be aware of potential risks, especially with higher intake.

Potential Benefits

Anti-inflammatory: Both spices contain compounds that may have anti-inflammatory properties, such as curcumin and cinnamaldehyde.
Antioxidant: The combination may provide antioxidants, which are compounds that can help combat free radicals.
Blood Sugar Regulation: Cinnamon has been studied for its potential to support insulin sensitivity and blood sugar levels.
Immune Support: The blend may have antimicrobial properties that could support the immune system.
Digestive Aid: Turmeric is sometimes used to increase bile production, and both spices may help with digestive comfort.

Potential Side Effects and Precautions

Digestive Issues: Higher intake of these spices might lead to gastrointestinal problems, including upset stomach or diarrhea.
Blood Thinning: Turmeric may have properties that could affect blood clotting. Individuals taking blood thinners or preparing for surgery should be cautious.
Liver Concerns: Excessive consumption of Cassia cinnamon due to its coumarin content is a potential concern for liver health.
Kidney Stones: Turmeric contains oxalate, which in some individuals may contribute to the formation of kidney stones.
Pregnancy: Pregnant or breastfeeding women should seek medical advice before using turmeric, particularly in supplement form.
Gallbladder Issues: Individuals with gallbladder conditions should be cautious, as turmeric can potentially cause the gallbladder to contract.

Sourcing High-Quality Spices

To potentially ensure the quality and safety of the spices you use, consider these tips:

Look for Certifications: Choosing organic-certified products may help avoid certain chemicals.
Check the Type: When purchasing cinnamon, check the label for 'Ceylon cinnamon' if you plan for regular use.
Verify Curcumin Content: Some high-quality turmeric products may indicate the percentage of curcumin.
Check for Adulteration: Be aware that some spice powders may contain additives. Simple home tests exist to check for potential fillers.
Read Reviews: Checking customer reviews can offer insights into product quality.

Conclusion

When considering how much turmeric and cinnamon you should put in your water, it's important to approach it with moderation and awareness. Using a small amount of turmeric, enhanced with black pepper and a healthy fat for absorption, alongside Ceylon cinnamon, is a common practice. While these spices offer potential health benefits, understanding the potential risks associated with Cassia cinnamon and higher intake is crucial. Selecting high-quality spices and considering a discussion with a healthcare professional, especially if you have existing health conditions or are on medication, are advisable steps. Beginning with conservative amounts allows you to potentially enjoy the benefits responsibly.

For more information on the safety of various herbs and supplements, resources like the National Center for Complementary and Integrative Health (NCCIH) can be helpful.

Frequently Asked Questions

Drinking turmeric and cinnamon water daily is generally considered safe for many individuals when consumed in moderate quantities. For long-term daily use, opting for Ceylon cinnamon over Cassia is often suggested due to its coumarin content.

To support the absorption of turmeric, it's often recommended to add a small amount of black pepper, as piperine can significantly enhance curcumin's bioavailability. Including a small quantity of healthy fat, such as coconut oil, may also help.

A primary difference is the coumarin content; Ceylon cinnamon typically has very low levels, making it often preferred for regular use. Cassia cinnamon, which is more widely available, generally contains higher levels of coumarin, which can be a concern for the liver in larger amounts.

While it can be consumed cold, gently warming the water may assist in releasing the beneficial compounds from the spices. Heating turmeric with a fat source is also often suggested to support curcumin's bioavailability.

Individuals who are pregnant, nursing, have bleeding conditions, gallbladder issues, liver concerns, or are using certain medications (especially blood thinners) should consult a healthcare provider before consumption.

Consuming larger amounts might lead to digestive discomfort such as upset stomach or diarrhea. Higher intake of Cassia cinnamon carries a potential risk to liver health due to coumarin, while excessive turmeric consumption may be a consideration for individuals prone to kidney stones due to its oxalate content.

Both fresh and powdered forms can be used. If using powdered spices, a smaller quantity is typically used. Fresh turmeric root and cinnamon sticks often require longer steeping. Regardless of the form, including black pepper is often recommended for turmeric absorption.