Is it safe to drink cinnamon water every day? Your guide to risks and rewards

October 11, 2025 •

4 min read

According to the European Food Safety Authority, some varieties of cinnamon, specifically Cassia, contain high levels of coumarin, a compound that can be toxic to the liver in large amounts. So, is it safe to drink cinnamon water every day? The answer depends heavily on the type of cinnamon you use and the amount you consume.

Quick Summary

This article explores the safety of daily cinnamon water consumption by examining the key differences between Ceylon and Cassia cinnamon, their respective health benefits, potential risks like liver toxicity due to coumarin, and recommended daily intake levels. It also covers who should be cautious with cinnamon consumption.

Key Points

Choose Ceylon over Cassia: Opt for 'true' Ceylon cinnamon for daily use, as it contains only trace amounts of coumarin, minimizing liver toxicity risks.
Practice Moderation: Even with Ceylon, limit your intake. If using Cassia, keep it to a minimum (no more than 1/2 to 1 teaspoon daily) and avoid prolonged daily use due to its high coumarin content.
Consult a Doctor: Individuals who are pregnant, on diabetes or blood-thinning medication, or have liver disease should consult a healthcare provider before consuming cinnamon water daily.
Watch for Side Effects: Be aware of potential adverse reactions like allergic mouth sores, digestive upset, or dangerously low blood sugar.
Know the Benefits: When consumed safely, cinnamon water can offer antioxidant benefits, help regulate blood sugar, and reduce inflammation.

The Critical Difference: Ceylon vs. Cassia Cinnamon

Before incorporating cinnamon water into your daily routine, it is crucial to understand the two main types of cinnamon available. The primary difference lies in their coumarin content, which is a naturally occurring compound that can cause liver damage when consumed in high doses over time.

Ceylon Cinnamon (Cinnamomum verum): Known as 'true cinnamon,' this variety is native to Sri Lanka. It has a delicate flavor and contains only trace amounts of coumarin, making it the safer choice for regular, long-term consumption.
Cassia Cinnamon (Cinnamomum cassia): This is the more common and cheaper cinnamon found in most grocery stores in North America. It has a stronger, spicier flavor and a significantly higher coumarin content, posing a risk of liver toxicity if consumed in excessive amounts daily.

For those who plan to drink cinnamon water daily, choosing Ceylon cinnamon is the safest and most recommended option to avoid the health risks associated with high coumarin intake from Cassia.

Potential Health Benefits of Cinnamon Water

When consumed responsibly, cinnamon water offers a range of health benefits attributed to its antioxidant and anti-inflammatory properties. The key compounds, such as cinnamaldehyde, are believed to provide these therapeutic effects.

Regulates Blood Sugar: Cinnamon is known to improve insulin sensitivity and can help lower blood sugar levels, which is particularly beneficial for individuals with diabetes or pre-diabetes. It can slow the breakdown of carbohydrates in the digestive tract, preventing rapid spikes in blood glucose.
Boosts Metabolism and Aids Weight Loss: By stabilizing blood sugar and potentially increasing metabolic rate, cinnamon water can help control cravings and support weight management efforts.
Supports Heart Health: Regular intake may help reduce risk factors for heart disease by lowering LDL (bad) cholesterol, triglycerides, and blood pressure.
Fights Inflammation and Provides Antioxidants: The antioxidants in cinnamon combat oxidative stress, protecting cells from damage caused by free radicals. Its anti-inflammatory properties can also help alleviate discomfort from inflammatory conditions like arthritis.
Aids Digestion: Cinnamon can help soothe the digestive system, reducing bloating, gas, and other forms of stomach discomfort.

Potential Risks of Drinking Cinnamon Water Every Day

While the benefits are notable, the risks associated with daily consumption, particularly of Cassia cinnamon, cannot be ignored.

Liver Damage: The primary concern with Cassia cinnamon is its high concentration of coumarin, which can cause liver damage over time. The risk is particularly high for individuals with pre-existing liver conditions.
Lowered Blood Sugar: While beneficial for some, the blood-sugar-lowering effect of cinnamon can be dangerous for people with diabetes, especially those on medication. Excessive intake can lead to hypoglycemia (low blood sugar).
Allergic Reactions and Mouth Sores: Some individuals may experience an allergic reaction to cinnamaldehyde, leading to mouth sores (cinnamon stomatitis), itching, and skin irritation.
Medication Interactions: High doses of cinnamon, particularly Cassia, can interact with certain medications, including blood thinners (due to its coumarin content) and drugs for diabetes and liver conditions.

A Comparison of Cinnamon Types for Daily Consumption


Feature	Ceylon Cinnamon	Cassia Cinnamon
Coumarin Content	Very low (trace amounts)	High
Flavor	Mild, subtle, sweet	Strong, spicy
Safe Daily Consumption	High, no established upper limit	Approximately 1/2 to 1 teaspoon maximum for most adults
Primary Use	Ideal for daily health routines and therapeutic use	Common in baking and robust culinary applications
Risk of Liver Damage	Minimal risk	Significant risk with excessive, prolonged use

How to Safely Incorporate Cinnamon Water

To enjoy the benefits while minimizing risks, consider these guidelines:

Choose Ceylon Cinnamon: Opt for 'true' Ceylon cinnamon for daily consumption to avoid the high coumarin levels found in Cassia. Look for labels specifying Cinnamomum verum.
Moderate Your Intake: Even with Ceylon, moderation is key. A dose of up to 1.5 teaspoons of Ceylon powder daily is generally considered safe for most adults. If you use Cassia, limit your intake to a very small amount, ideally no more than half a teaspoon per day, and do not consume it daily for long periods.
Monitor Your Body's Reaction: Pay attention to any side effects, such as mouth sores or digestive upset, and reduce or stop consumption if they occur.
Consult a Professional: If you are pregnant, breastfeeding, have a pre-existing medical condition, or take any medications, consult a healthcare provider before starting a daily cinnamon water routine.

Conclusion

While drinking cinnamon water every day can offer potential health benefits like blood sugar regulation and reduced inflammation, its safety hinges entirely on the type of cinnamon used. Choosing Ceylon over Cassia cinnamon is the most critical step to avoid the risk of liver toxicity from coumarin, especially with prolonged, daily intake. By understanding the distinction between cinnamon varieties and practicing moderation, you can enjoy this flavorful and antioxidant-rich beverage safely. Always prioritize caution and consult with a medical professional, particularly if you have health concerns or are on medication. [Source: Healthline, Medscape, Times of India]

Frequently Asked Questions

The main difference is their coumarin content. Ceylon cinnamon has negligible coumarin, making it safe for daily use, while Cassia has high levels of coumarin, which can be toxic to the liver in large doses.

The amount depends on the type. For Ceylon cinnamon, up to 1.5 teaspoons of powder daily is generally considered safe. For Cassia, limit intake to half a teaspoon or less and avoid long-term daily consumption.

Yes, cinnamon can help with weight management by boosting metabolism, regulating blood sugar, and controlling appetite, which may aid in weight loss efforts.

Individuals who are pregnant, breastfeeding, have liver disease, or are taking medication for diabetes, heart conditions, or blood thinning should avoid excessive cinnamon or consult a doctor first.

Yes, particularly Cassia cinnamon, due to its coumarin content, can interfere with blood-thinning medications. It can also enhance the effects of diabetes medication, causing blood sugar to drop too low.

Symptoms of liver toxicity can include abdominal pain, dark stools or urine, and jaundice (yellowing of the skin). Contact a healthcare provider if you experience these after consuming cinnamon supplements or large amounts of Cassia.

Pregnant women should stick to regular, food-level amounts of cinnamon and avoid high doses or supplements due to lack of reliable safety information.

Ceylon sticks consist of multiple delicate, paper-thin layers that crumble easily. Cassia sticks are made of a single, thick, hard layer. For powder, check the product label for 'Ceylon' or Cinnamomum verum.