How Should You Drink Cinnamon for Maximum Health Benefits?

January 14, 2026 •

3 min read

Over 2,000 years ago, cinnamon was so highly prized that it was once regarded as a gift fit for kings. Today, this affordable spice is a staple in many kitchens, but unlocking its full health potential requires knowing how should you drink cinnamon correctly for maximum benefit.

Quick Summary

Different types of cinnamon offer varying health benefits and risks. Safe consumption hinges on preparing cinnamon water or tea and knowing the optimal times to drink it, while being mindful of dosage.

Key Points

Choose Ceylon Cinnamon: Opt for Ceylon, or "true" cinnamon, for regular drinking due to its very low coumarin content, which makes it safer for the liver than the more common Cassia variety.
Prepare Cinnamon Water: Boil a Ceylon cinnamon stick in water for 10-15 minutes or stir a teaspoon of ground Ceylon cinnamon into warm water for a simple, hydrating drink.
Make Cinnamon Tea: Create a comforting, spiced tea by simmering a cinnamon stick in water for a robust and flavorful beverage, perfect for evening relaxation.
Add to Other Drinks: Incorporate cinnamon powder into your morning coffee, anti-inflammatory golden milk, or daily smoothies for added flavor and health benefits.
Time Your Intake: Consider drinking cinnamon water in the morning to boost metabolism, before meals to aid blood sugar control, or at night to regulate metabolism.
Use Moderate Doses: While Ceylon is safer, a daily intake of 1/2 to 1 teaspoon of cinnamon powder is a general recommendation for safe, regular consumption.

Understanding the Types of Cinnamon

Before exploring how to drink cinnamon, it is crucial to understand the two main varieties: Cassia and Ceylon. Cassia cinnamon is the most common and inexpensive type found in supermarkets. It contains high levels of a compound called coumarin, which can be harmful to the liver if consumed in large quantities. Ceylon cinnamon, often referred to as "true cinnamon," is more expensive but contains only trace amounts of coumarin, making it safer for regular consumption.

Popular Ways to Drink Cinnamon

There are several simple and effective ways to incorporate cinnamon into your daily beverages to reap its medicinal properties. These methods range from easy infusions to more complex concoctions.

Cinnamon Water (Infusion)

This is perhaps the simplest way to enjoy cinnamon's benefits. It is a refreshing and hydrating beverage that can be made hot or cold.

How to prepare cinnamon water:

With cinnamon sticks: Bring 1 cup (235 ml) of water to a boil. Add a 3-inch Ceylon cinnamon stick, reduce heat, and simmer for 10-15 minutes. Alternatively, pour boiling water over the stick in a mug and let it steep for 10 minutes.
With cinnamon powder: Stir 1 teaspoon of ground Ceylon cinnamon powder into a cup of warm water until dissolved. For a cold infusion, add the powder to room-temperature water as boiling can make ground cinnamon taste bitter.

Cinnamon Tea

For a cozier, more robust flavor, cinnamon tea is an excellent choice. It can be made with a cinnamon stick or combined with other spices.

To make classic cinnamon tea:

In a saucepan, combine 1 cup of water and 1 cinnamon stick.
Cover the pan and bring the mixture to a simmer over medium heat.
Reduce the heat to low and simmer for 10 minutes.
Remove from heat and let it steep for another 10 minutes before straining into your mug.

Cinnamon in Other Beverages

Beyond water and tea, cinnamon can be effortlessly integrated into your favorite drinks.

Coffee: Add a pinch of Ceylon cinnamon powder to your coffee grounds before brewing or stir a sprinkle into your finished cup for a metabolism-boosting morning ritual.
Golden Milk: Combine warm plant-based milk with a dash of cinnamon, turmeric, and a teaspoon of honey for a soothing, anti-inflammatory bedtime drink.
Smoothies: A half teaspoon of ground cinnamon adds warmth and flavor to any fruit or vegetable smoothie. It also helps regulate blood sugar spikes from fruits.

Best Timing and Dosage for Drinking Cinnamon

Optimizing your cinnamon intake depends on your health goals. There is no one-size-fits-all rule, but general guidelines can help maximize its effects.

Morning Boost: Drinking cinnamon water on an empty stomach can help kickstart your metabolism and aid digestion.
Pre-Meal Magic: Consuming cinnamon-infused water 20-30 minutes before meals can help control your appetite and stabilize post-meal blood sugar levels.
Nighttime Relaxation: A cup of warm cinnamon tea before bed can aid metabolism regulation and help satisfy sweet cravings that might otherwise lead to late-night snacking.
Daily Moderation: While there is no official dosage, most experts suggest that 1/2 to 1 teaspoon (2-4 grams) of Ceylon cinnamon powder per day is generally safe for regular consumption. Due to coumarin content, Cassia cinnamon should be used more sparingly.

Comparison of Cinnamon Types for Drinking


Feature	Cassia Cinnamon	Ceylon Cinnamon (True)
Appearance	Thick, hard bark layers	Thin, soft layers rolled like a quill
Flavor Profile	Strong, pungent, less sweet	Mild, delicate, and subtly sweet
Coumarin Content	High; potentially toxic in large amounts	Very low; much safer for daily use
Cost	Inexpensive and widely available	More expensive, found in specialty stores
Best for Drinking	Small, occasional culinary amounts	Regular daily beverages for health benefits
Primary Uses	Baking and general cooking	Herbal infusions, teas, and supplements

Conclusion

Drinking cinnamon can be a beneficial and flavorful addition to your daily routine, especially when done correctly. For the safest and most effective consumption, opt for Ceylon cinnamon, particularly when drinking it regularly for health purposes. Simple methods like cinnamon water or tea can be easily incorporated into your morning or nighttime rituals, potentially aiding metabolism, blood sugar control, and antioxidant intake. By understanding the differences between Cassia and Ceylon varieties and sticking to moderate doses, you can enjoy this ancient spice with peace of mind. Consult a healthcare provider before starting any new regimen, especially if you have pre-existing conditions or take medications.

Frequently Asked Questions

The best times are in the morning on an empty stomach to boost metabolism, and before meals to help control appetite and regulate blood sugar.

Both can be used, but cinnamon sticks are ideal for steeping in tea and infused water. Powder is more convenient for adding to coffees, smoothies, and other beverages. For regular consumption, ensure both are Ceylon cinnamon.

Yes, it is generally safe to drink Ceylon cinnamon daily in moderate amounts (about 1/2 to 1 teaspoon). However, consuming large quantities of Cassia cinnamon daily can be risky due to its high coumarin content.

Some studies suggest that cinnamon can aid in weight management by boosting metabolism, improving insulin sensitivity, and helping to regulate blood sugar levels, which can reduce cravings.

To enhance flavor and health benefits, you can mix cinnamon with ingredients like honey, lemon juice, or ginger, which all have their own beneficial properties.

Yes, cinnamon has known blood-sugar-lowering properties. If you have diabetes or are on medication, consult your doctor before regularly drinking cinnamon, as it can interfere with blood-sugar-lowering drugs.

For a cold-infused water, place one or two Ceylon cinnamon sticks in a pitcher of water and let it infuse overnight in the refrigerator. This method is refreshing and avoids the bitterness sometimes associated with boiling ground cinnamon.