What Does Drinking Cinnamon and Honey Do for You? Benefits, Risks, and Recipes

January 9, 2026 •

5 min read

Historically, both cinnamon and honey have been revered for centuries in traditional medicine for their healing properties. Scientific research now backs many of these ancient claims, exploring precisely what does drinking cinnamon and honey do for you by combining these two powerful natural ingredients.

Quick Summary

A honey and cinnamon drink offers antioxidant and anti-inflammatory benefits, helps regulate blood sugar, and soothes coughs. Key precautions involve choosing the right cinnamon type and avoiding honey for infants under one year.

Key Points

Antioxidant Power: Both cinnamon and honey are rich in antioxidants that fight free radical damage and reduce oxidative stress.
Blood Sugar Management: Cinnamon, particularly Ceylon, may help lower blood sugar levels by increasing insulin sensitivity, making it beneficial for diabetes management.
Anti-Inflammatory Effects: The combined properties can help reduce inflammation throughout the body, benefiting conditions like heart disease and arthritis.
Cough and Throat Relief: Honey is an effective, evidence-based remedy for soothing coughs and sore throats, sometimes outperforming over-the-counter medication.
Know Your Cinnamon: Choose Ceylon (true) cinnamon for regular use to avoid the high coumarin content in Cassia, which can cause liver damage.
Use Warm Water: Add honey only after water has cooled below boiling to preserve its natural enzymes and beneficial properties.
Not a Cure-All: This drink is a supplement to a healthy lifestyle, not a miracle cure for serious conditions or a replacement for professional medical advice.

The Powerful Properties of Cinnamon and Honey

Both cinnamon and honey possess a wide array of health-promoting properties on their own, and when combined, many of these benefits are thought to be amplified. Cinnamon is celebrated for its antioxidant and anti-inflammatory effects, largely due to a compound called cinnamaldehyde. Honey, particularly high-quality raw or Manuka honey, is known for its antibacterial, antioxidant, and antiviral qualities. The synergy between these components creates a potent blend used for various wellness purposes.

Potential Health Benefits of Drinking Cinnamon and Honey

Immune System Support

Regular consumption of a warm cinnamon and honey drink can strengthen the immune system. Honey's antibacterial and antiviral properties, combined with cinnamon's antimicrobial compounds, provide a dual-action approach to fighting off pathogens. The abundance of antioxidants from both ingredients helps combat oxidative stress, further boosting the body's natural defenses and resilience against illnesses like the common cold and flu.

Heart Health

Several studies suggest that drinking cinnamon can improve various risk factors for heart disease. It has been shown to lower total cholesterol, LDL ('bad') cholesterol, and triglycerides, while potentially increasing HDL ('good') cholesterol. The polyphenol antioxidants found in both ingredients also improve blood flow and can help prevent blood clots, thus reducing the risk of heart attack and stroke.

Blood Sugar Regulation

Cinnamon is well-researched for its ability to help lower blood sugar levels. It does this primarily by increasing insulin sensitivity, making the hormone insulin more effective at transporting sugar from the bloodstream to the cells. It can also interfere with digestive enzymes to slow the breakdown of carbohydrates after a meal, helping to manage post-meal blood sugar spikes. When paired with honey (a natural sweetener), it may provide a more balanced energy source compared to refined sugar.

Soothing Sore Throats and Coughs

For respiratory infections, a warm drink with honey is a classic and effective remedy. Research shows that honey is superior to some common cough suppressants for reducing the frequency and severity of nighttime coughs. The antibacterial and anti-inflammatory properties of cinnamon can further contribute to soothing an irritated throat and fighting infection, making it a powerful combination for cold and flu symptoms.

Digestive Health

Ancient medicinal practices often used honey and cinnamon to address digestive complaints. Honey contains prebiotics that can nourish beneficial gut bacteria, while cinnamon has antimicrobial properties that can help balance the gut's microbial environment. The combination is also known to help with indigestion, gas, and bloating.

Precautions and Choosing the Right Ingredients

While generally safe in moderation, there are important considerations for consuming cinnamon and honey regularly:

Ceylon vs. Cassia Cinnamon: This is one of the most critical distinctions. The Cassia variety, which is the most common and inexpensive type found in supermarkets, contains high levels of a compound called coumarin. Excessive coumarin intake can cause liver damage. Ceylon, or "true" cinnamon, contains significantly lower levels of coumarin, making it the safer choice for daily consumption.
Honey for Infants: Honey should never be given to infants under one year of age due to the risk of infant botulism, a rare but serious form of food poisoning caused by bacterial spores.
Diabetes Management: While cinnamon can aid blood sugar regulation, it should not replace medication or a healthy diet. Individuals with diabetes should consult their doctor before using cinnamon supplements or consuming significant amounts, as it can enhance the effects of certain drugs and cause blood sugar to drop too low.
High Temperatures: Do not add honey to boiling water. High heat can destroy the beneficial enzymes present in raw honey, so it is best to add it once the water has cooled to a warm, drinkable temperature.

How to Prepare the Cinnamon and Honey Drink

Here is a simple recipe for a soothing morning or evening tonic:

Boil water: Bring one cup of filtered water to a boil. If using a cinnamon stick, add it to the water as it heats.
Cool the water: Pour the hot water into a mug and let it cool down for at least 15-20 minutes, or until it is no longer steaming hot.
Add cinnamon: If using powdered Ceylon cinnamon, add about half a teaspoon to the warm water and stir well.
Stir in honey: Once the water is warm (not hot), stir in one to two teaspoons of high-quality raw honey until it has completely dissolved.
Enjoy: Sip and enjoy this comforting and beneficial beverage.

Cinnamon vs. Honey: A Comparison


Feature	Cinnamon	Honey
Primary Function	Flavorful spice, used for medicinal properties	Natural sweetener, also used for medicinal properties
Composition	Cinnamaldehyde is primary active compound	Fructose, glucose, water, enzymes, minerals
Antioxidant Power	Very high antioxidant content, among the highest of spices	Rich in phenolic compounds and flavonoids
Primary Health Benefit	Blood sugar regulation, anti-inflammatory	Antibacterial, cough suppressant, wound healing
Calorie Content	Trace amounts per typical serving	About 64 calories per tablespoon
GI (Glycemic Index)	Can lower post-meal blood sugar spikes	Lower GI than table sugar, but still raises blood sugar

Unsubstantiated Claims

It is important to separate myth from fact. While the combination of cinnamon and honey offers many real health benefits, it is not a "miracle cure" for all ailments. Specific claims that are often unsupported by strong scientific evidence include:

Magical weight loss: While replacing refined sugar with honey is a healthier choice, there is no solid scientific proof that cinnamon and honey, by themselves, cause significant weight loss. Sustainable weight loss comes from a balanced diet and regular exercise.
Allergy Cure: Some claims state it can cure allergies, but evidence is weak and does not hold up to scientific scrutiny.
Cure for Serious Illnesses: It should never be used as a replacement for conventional medical treatment for serious conditions like cancer or advanced diabetes complications.

Conclusion

Combining cinnamon and honey into a daily drink offers a delicious and natural way to support overall health, from boosting immunity to managing blood sugar and soothing coughs. However, it is essential to be mindful of the type of cinnamon used, especially for regular consumption, and to understand that it is a wellness aid, not a cure-all. By using high-quality ingredients and following safe preparation methods, you can harness the potent and scientifically-backed benefits of this ancient duo.

To learn more about the research behind cinnamon and honey, you can consult authoritative sources on nutrition and health, like this comprehensive overview from Healthline.

Frequently Asked Questions

Yes, it is generally safe to drink cinnamon and honey daily, provided you use the right type of cinnamon. It is highly recommended to use Ceylon cinnamon, also known as 'true' cinnamon, for regular use because it contains very little coumarin, a compound that can be toxic to the liver in high doses.

While some claim it helps with weight loss, there is currently very little scientific evidence to support this. Replacing refined sugar with honey is a healthier choice, but the mixture itself has no magical fat-burning properties. Lasting weight loss depends on a balanced diet and regular exercise.

For regular consumption, Ceylon cinnamon is the best choice. It is safer due to its low coumarin content compared to the more common and cheaper Cassia cinnamon. Ceylon cinnamon also has a more delicate, sweet flavor that pairs well with honey.

No, you should not add honey to boiling water. High temperatures can destroy the beneficial enzymes and nutrients present in raw honey. It is best to let the hot water cool to a warm temperature before mixing in the honey.

Infants under one year of age should never be given honey. Honey can contain botulism spores that a baby's developing digestive system cannot handle, which can lead to a serious and rare form of food poisoning.

Many people prefer drinking the mixture first thing in the morning on an empty stomach to kickstart their metabolism and energy levels. It can also be beneficial in the evening to help soothe a cough and aid restful sleep.

Honey is a well-established cough and sore throat reliever due to its soothing properties. When combined with cinnamon's antibacterial and anti-inflammatory compounds, it can help coat the irritated throat, reduce inflammation, and fight off infection.

Both cinnamon and honey have anti-inflammatory properties, and some people report a reduction in joint pain. However, more comprehensive scientific research is needed to fully understand their effects on arthritis, and it should not replace conventional medical treatment.