Is it safe to put cinnamon in your water? A complete guide

According to the European Food Safety Authority, some types of cinnamon contain a compound called coumarin, which can be harmful to the liver if consumed in large quantities regularly. This fact is critical for anyone considering adding cinnamon to their daily water, as the safety largely depends on the cinnamon variety and the amount used.

Quick Summary

It is generally safe to add cinnamon to water in moderation, but the safety depends heavily on the cinnamon type used. Ceylon cinnamon is the safer choice for regular consumption due to its low coumarin content, while Cassia cinnamon has much higher levels and can pose liver risks if consumed excessively. Proper dosage and type selection are essential.

Key Points

• Type Matters: The safety of drinking cinnamon water depends on the type. Use Ceylon cinnamon for daily consumption due to its low coumarin content, while limiting Cassia cinnamon.

• Liver Risk: High, regular doses of Cassia cinnamon can lead to liver damage because of its high coumarin levels. Ceylon cinnamon contains much less coumarin.

• Dosage is Key: A safe daily intake of Cassia cinnamon is generally considered to be less than half a teaspoon for most healthy adults. There is no specific safety limit for Ceylon cinnamon.

• Health Benefits: When used safely, cinnamon water can offer antioxidant, anti-inflammatory, and blood sugar-regulating benefits.

• Preparation is Simple: To make cinnamon water safely, infuse either Ceylon cinnamon sticks in water overnight or simmer briefly in warm water, ensuring you use the correct cinnamon type.

• Watch for Interactions: Individuals with pre-existing conditions like liver disease or those on blood thinners or diabetes medication should consult a doctor before using cinnamon regularly due to potential adverse interactions.

Cinnamon-infused water has gained popularity for its purported health benefits, ranging from blood sugar control to weight management. However, the question of whether it's truly safe is nuanced and depends on a critical distinction: the type of cinnamon you use. This guide provides a detailed look at the health implications of adding this potent spice to your hydration routine.

The Crucial Difference: Cassia vs. Ceylon

Not all cinnamon is created equal. The two primary types available in the market have very different chemical profiles, which directly impact their safety, especially with consistent use.

Cassia Cinnamon (Cinnamomum cassia)

• Availability: Most common and inexpensive variety found in North American grocery stores.
• Appearance: Hard, thick, single-layered bark that is dark reddish-brown.
• Coumarin Content: Contains high levels of coumarin, a natural substance known to be toxic to the liver in large doses.
• Risk: Regular, heavy consumption of Cassia can cause cumulative liver toxicity, particularly for sensitive individuals or those with pre-existing liver conditions.

Ceylon Cinnamon (Cinnamomum verum)

• Availability: Often called "true cinnamon," it is native to Sri Lanka and is less common and more expensive than Cassia.
• Appearance: Fragile, soft, and tan-brown, with multiple thin layers rolled into a tight coil.
• Coumarin Content: Contains only trace amounts of coumarin, making it much safer for regular consumption.
• Risk: Consuming Ceylon cinnamon in typical amounts poses a minimal risk of coumarin-related liver damage.

Potential Health Benefits of Cinnamon Water

When prepared safely with Ceylon cinnamon and consumed in moderation, cinnamon water offers a range of potential health benefits due to its antioxidant and anti-inflammatory properties.

• Blood Sugar Regulation: Cinnamon may increase insulin sensitivity, helping the body manage blood sugar levels more effectively. This can be particularly beneficial for individuals with pre-diabetes or type 2 diabetes, though it should not replace prescribed medication.
• Antioxidant Boost: Rich in powerful polyphenols, cinnamon helps protect the body from oxidative damage caused by free radicals.
• Anti-Inflammatory Effects: The spice contains compounds with potent anti-inflammatory properties that can help lower the risk of chronic disease and reduce general inflammation.
• Improved Digestion: Cinnamon can act as a natural digestive aid, stimulating enzymes that help break down food and alleviate common issues like bloating and indigestion.
• Heart Health Support: Some studies suggest that regular cinnamon intake may help lower LDL (bad) cholesterol and triglyceride levels, and potentially reduce blood pressure.

How to Safely Prepare Cinnamon Water

To minimize health risks and maximize benefits, follow a safe preparation method, especially if you plan to drink it regularly.

Method 1: Infusion with Ceylon Cinnamon Sticks

1. Take 1-2 Ceylon cinnamon sticks and rinse them.
2. Place the sticks in a glass jar or pitcher filled with water.
3. Allow the water to infuse overnight in the refrigerator. This slow process extracts the flavor and nutrients without excessive heat.
4. Drink the infused water throughout the day.

Method 2: Quick Hot Water Infusion

1. Bring a cup of water to a boil.
2. Add a small piece of a Ceylon cinnamon stick or a pinch of Ceylon powder.
3. Reduce heat and simmer for 5-8 minutes.
4. Strain the liquid and let it cool before drinking.

Safe Daily Intake: A Crucial Consideration

Moderation is key when consuming cinnamon, particularly the more common Cassia variety. For most healthy adults, a safe guideline for Cassia is less than one-half teaspoon (around 2 grams) per day. This amount ensures that the intake of coumarin remains below the tolerable daily limit recommended by food safety authorities. For those with liver conditions or who take medications, it is paramount to consult a healthcare provider before adding cinnamon to their daily regimen. Because Ceylon cinnamon contains negligible levels of coumarin, it is considered safe for daily consumption in larger amounts, though balance is always recommended.

Risks of Excessive or Improper Cinnamon Use

Exceeding safe amounts or using the wrong type of cinnamon can lead to adverse health effects. Beyond the primary liver risk associated with coumarin in Cassia, other potential issues include:

• Mouth Sores: The compound cinnamaldehyde can cause oral inflammation and sores in some individuals.
• Lowered Blood Sugar: While a benefit for some, excess cinnamon can cause blood sugar levels to drop too low, especially for those on diabetes medication.
• Drug Interactions: High doses of cinnamon can interfere with medications for diabetes, liver disease, and blood thinners.
• Allergic Reactions: Though uncommon, some people may experience allergic reactions, including skin irritation or gastrointestinal upset.

Cinnamon Comparison: Ceylon vs. Cassia

Feature	Ceylon (True) Cinnamon	Cassia (Regular) Cinnamon
Appearance	Light tan, soft, papery texture with multiple thin layers.	Dark reddish-brown, hard, thick bark in a single layer.
Origin	Primarily Sri Lanka.	China, Indonesia, and Vietnam.
Coumarin Content	Very low levels, considered safe for regular consumption.	High levels, can be harmful to the liver with excessive intake.
Flavor Profile	Subtle, mild, and sweeter with citrus and floral notes.	Stronger, spicier, and more pungent.
Price	More expensive due to delicate harvesting.	Less expensive, widely available.
Best Uses	Delicate desserts, beverages, long-term daily use.	Robust baked goods, savory dishes, occasional use.

Conclusion: Making the Right Choice

Is it safe to put cinnamon in your water? The answer is a clear "yes," provided you make an informed choice. For regular, daily consumption, opting for Ceylon cinnamon is the safest and most prudent option due to its negligible coumarin content. Cassia cinnamon is acceptable for occasional flavoring, but its high coumarin levels make it unsuitable for daily, high-dose intake, especially for individuals with liver concerns. By understanding the difference between these two cinnamon types, you can enjoy the flavor and potential health benefits of cinnamon water without unnecessary risk. As always, consulting a healthcare professional is recommended, particularly if you have existing health conditions or are taking medications.

For more detailed information on Ceylon cinnamon, visit WebstaurantStore's guide to cinnamon types.

Frequently Asked Questions

Which type of cinnamon is safer for drinking in water every day?

Ceylon cinnamon, often called "true cinnamon," is the safer choice for daily consumption. It contains only trace amounts of coumarin, a compound that can be toxic to the liver in high doses, unlike the more common Cassia cinnamon.

Can cinnamon water damage my liver?

Regular and excessive consumption of Cassia cinnamon water can potentially cause liver damage due to its high coumarin content. Using Ceylon cinnamon, with its very low coumarin levels, significantly minimizes this risk.

How much cinnamon should I put in my water?

For Cassia cinnamon, limit your daily intake to less than half a teaspoon. For Ceylon cinnamon, a teaspoon or two is generally considered safe for regular daily use, but moderation is always recommended.

Does cinnamon water lower blood sugar?

Yes, cinnamon has properties that may improve insulin sensitivity and help regulate blood sugar levels, though it is not a substitute for medication and dosage should be monitored.

Can cinnamon water help with weight loss?

Some studies suggest cinnamon can aid in weight loss by boosting metabolism and improving insulin sensitivity, which may help reduce cravings and control appetite. However, it is not a magical cure and must be part of a healthy diet.

Are there any side effects of drinking cinnamon water?

Potential side effects, especially with high doses of Cassia cinnamon, include liver damage, low blood sugar, mouth sores, and allergic reactions. It can also interact with certain medications.

How can I tell the difference between Ceylon and Cassia cinnamon?

Ceylon cinnamon sticks are soft, light tan, and made of multiple delicate layers. Cassia sticks are hard, darker reddish-brown, and made of a single thick, rough layer. The label may also specify "Ceylon" or "True Cinnamon".