Cinnamon Water: Health Benefits
Curious about cinnamon water benefits? Learn evidence-based pros, potential risks, safe preparation, and who should avoid it, with trusted sources.
Written by Dr. Rohinipriyanka Pondugula
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 2nd Dec, 2025
Introduction
Cinnamon water has become a popular wellness trend, praised for being flavourful, sugar-free and easy to prepare. Many people enjoy it as a soothing drink that feels both comforting and refreshing, yet questions remain about what science actually supports. While cinnamon itself has been researched for potential effects on blood sugar, cholesterol and antioxidant activity, cinnamon water is a much gentler preparation, and studies specifically examining infused water are limited. This guide explains cinnamon water benefits, how to make it safely, how often to drink it and who should be cautious. The aim is to offer clear, reliable, evidence-informed guidance so you can decide whether cinnamon water fits your daily routine.
Consult a Top Ayurveda Doctor for Personalised Advice
What Is Cinnamon Water?
Cinnamon water is simply water infused with cinnamon sticks or cinnamon powder. It can be served warm like a mild
tea or chilled with ice, making it versatile for anyone trying to replace sugary drinks with something pleasant and
aromatic. Because it contains almost no calories or sugar, it may support healthier beverage choices in an accessible
way.
A Quick Note on Cinnamon Types
- Cassia cinnamon (Cinnamomum cassia) is the type most commonly sold in supermarkets. It is inexpensive and strong
in flavour but contains higher coumarin levels, a natural compound that may harm the liver in large amounts. - Ceylon cinnamon (Cinnamomum verum), often called true cinnamon, has a milder flavour and much lower coumarin.
It is usually preferred for regular use.
If you plan to drink cinnamon water frequently, choosing Ceylon cinnamon can help keep coumarin exposure modest.
Potential Cinnamon Water Benefits
Research on cinnamon itself is more substantial than research on cinnamon water. The spice has been explored for
effects on blood sugar, cholesterol, antioxidant activity and metabolic health, although findings are mixed. Cinnamon
water delivers the flavour and some of the compounds from cinnamon, but in a much milder form. Keep this in mind
when considering the benefits: infused water may not match the doses used in studies.
1) Possible Support for Healthy Blood Sugar
- Some studies suggest cinnamon may offer small improvements in fasting blood sugar or A1C in people with type 2
diabetes or prediabetes, although other studies find little or no effect. - Large health organisations describe the evidence as inconsistent, meaning cinnamon cannot replace medical treatment.
- People with diabetes or prediabetes should consult their clinician before using cinnamon regularly and should never stop
or change prescribed medication based solely on cinnamon use.
Cinnamon water contains less cinnamon than typical study doses, so any effects are likely to be mild. Still, some people
find it a pleasant part of a balanced approach.
2) Potential Effects on Cholesterol and Triglycerides
- Some small studies have shown modest improvements in LDL cholesterol, total cholesterol or triglycerides when
cinnamon is consumed in controlled doses. - Other studies show minimal or no change, leading researchers to describe the evidence base as mixed.
- These potential benefits cannot replace lifestyle measures or medications when they are recommended.
Cinnamon water may be a gentle way to include cinnamon in your diet, but it should not be expected to produce major
changes in cholesterol levels.
3) Antioxidant Properties
- Cinnamon contains polyphenols and related plant compounds known for antioxidant activity.
- Antioxidants help protect cells from oxidative stress, although determining a specific health outcome for cinnamon
water requires more research. - Enjoying cinnamon as part of a balanced diet is a sensible way to add flavour and beneficial plant compounds without
added sugar.
Antioxidants are not unique to cinnamon, but it can contribute pleasantly to your overall intake.
4) A Flavourful Way to Drink More Water
- If plain water feels dull, adding cinnamon sticks or cinnamon powder can make it more appealing.
- Choosing cinnamon water instead of sugary or artificially sweetened drinks may reduce overall sugar intake.
- Staying well hydrated supports general wellbeing, including energy levels, digestion and concentration.
For many people, this is the most practical cinnamon water benefit: it encourages consistent hydration without relying
on soft drinks or juices.
What Cinnamon Water Cannot Do?
Clarifying limitations helps set realistic expectations. Cinnamon water:
- Does not detox the body. The liver, kidneys and digestive system already manage natural detoxification.
- It is not a treatment for diabetes, high cholesterol, high blood pressure or weight loss.
- Cannot replace medical guidance, a balanced diet or regular physical activity.
- It should not be seen as a quick fix for chronic conditions.
Risks, Side Effects and Who Should Avoid Cinnamon Water
Although cinnamon is a familiar culinary spice, it still carries potential risks when consumed regularly or in larger
amounts. Side effects, avoidance of cinnamon water includes:
Key Considerations
- Coumarin and liver risk: Cassia cinnamon contains more coumarin, which may harm the liver if consumed often or at
high levels. Occasional use is generally fine for most adults, but frequent, high-dose use is not advisable. Ceylon
cinnamon contains significantly less coumarin.
Medication Interactions:
- Blood thinners and antiplatelet drugs: Cinnamon, especially in supplement form, may increase bleeding risk.
- Diabetes medications: Cinnamon may contribute to blood sugar lowering, so combining it with medication requires
medical oversight. - Liver-metabolised medicines: People with liver disease or those taking medicines that affect liver function should use
caution. - Allergies and sensitivities: Some people experience oral irritation or rashes from cinnamon.
- Pregnancy and breastfeeding: Culinary amounts are typically considered safe, but higher-dose supplements should be
avoided unless recommended by a healthcare professional.
Choosing Ceylon cinnamon and using culinary amounts helps reduce risks for most individuals.
How to Make Cinnamon Water Safely?
Cinnamon water is easy to prepare at home. The following methods rely on moderate, food-level amounts that most
people tolerate well.
Option 1: Warm Cinnamon Water (Tea Style)
- Add 1 Ceylon cinnamon stick to 1 to 2 cups of hot water.
- Steep for 10 to 15 minutes and remove the stick.
- Sip warm or let it cool to enjoy later.
Option 2: Cold Infusion
- Place 1 Ceylon cinnamon stick in a jug of cold water containing 4 to 6 cups.
- Refrigerate for 4 to 12 hours.
- Remove the stick when the flavour reaches your preference.
Option 3: Using Ground Cinnamon
- Stir 1/4 to 1/2 teaspoon of Ceylon cinnamon powder into warm water.
- Allow the powder to settle or strain if you prefer a clearer drink.
Tips for Best Results
Tips include:
- Start with small amounts to check your tolerance.
- Prefer Ceylon cinnamon, especially if you drink cinnamon water often.
- Avoid high-dose cinnamon supplements unless they are specifically recommended for you.
- Add fruit slices or mild spices such as cloves for variety without adding sugar.
How Much and How Often to Consume?
There is no official recommended dose for cinnamon water. Most health advice centres on keeping cinnamon intake
within normal culinary amounts and avoiding heavy reliance on supplements, particularly those containing Cassia
cinnamon.
If you enjoy cinnamon water daily, using Ceylon cinnamon and keeping portions moderate is a practical and safer
approach. If you have a medical condition, take regular medication or are pregnant or breastfeeding, ask your clinician
for personalised advice.
Who Might Find Cinnamon Water Helpful?
It may be useful for:
- People reducing added sugar: Cinnamon gives a warm flavour and may make water more enjoyable than sugary
beverages. - Those seeking gentle, food-based strategies: Cinnamon water can be a comforting addition to a healthy routine without
needing special products. - People wanting variety: It offers flavour without artificial sweeteners or syrups.
- Individuals who prefer mild, aromatic drinks: Cinnamon water can feel soothing and pleasant, especially during colder
months. - Anyone focusing on hydration: Adding flavour increases the chance of drinking enough fluid throughout the day.
Practical Tips for Best Results
Practical tips include:
- Keep it simple: Enjoy cinnamon water alongside a balanced diet rich in vegetables, fruits, whole grains, lean proteins
and healthy fats. - Maintain healthy routines: Good sleep, regular movement and routine medical care have stronger evidence for
supporting health than any single beverage. - Monitor your response: If you experience itching, mouth tingling, digestive discomfort or signs of liver issues such as
unusual fatigue or dark urine, stop and seek medical advice. - Rotate flavours: Adding lemon, orange peel or herbs such as mint helps keep hydration interesting without relying
solely on cinnamon. - Prioritise quality: If drinking cinnamon water often, choose high-quality Ceylon cinnamon sticks or powder.
Cinnamon Water Benefits at a Glance (Evidence-Informed)
Cinnamon water benefits include:
- Possibly small improvements in blood sugar or cholesterol, although findings from studies are mixed.
- Aromatic flavour without sugar or artificial additives.
- Encourages hydration and may help replace sugary drinks with a healthier option.
- Provides antioxidants as part of a balanced diet.
- Simple, low-cost and accessible for many people.
Bottom Line
Cinnamon water is a pleasant, low-sugar drink that can support hydration and add natural flavour to your day. While
cinnamon itself has been studied for effects on blood sugar and cholesterol, results are mixed, and cinnamon water
contains far smaller amounts than most research doses. If you enjoy cinnamon water, choosing Ceylon cinnamon, keeping portions modest and being aware of potential interactions will help you use it safely. Anyone with a medical condition, those who take regular medication and people who are pregnant or breastfeeding should speak with a healthcare professional if planning to drink cinnamon water regularly.
Consult a Top Ayurveda Doctor for Personalised Advice
Consult a Top Ayurveda Doctor for Personalised Advice
Dr. Pepsy Jose
Panchakarma Practitioner
14 Years • BAMS, MD Ayurveda (Panchakarma)
Bengaluru
AYURRHYTHM HOLISTIC CLINIC AND PANCHAKARMA THERAPY, Bengaluru
Dr. Shiv Prakash Singh
Ayurveda Practitioner
19 Years • BAMS
Kolkata
Vedhive Ayurveda College Street, Kolkata
Dr. Rik Sadhukhan
Ayurveda Practitioner
8 Years • BAMS
Kolkata
Vedhive Ayurveda, Ballygunge, Kolkata
Dr. Anjan Das
Ayurveda Practitioner
8 Years • Ayurvedacharya ( B.A.M.S )
Dumdum
Vedhive Ayurveda Clinic, Dumdum
Consult a Top Ayurveda Doctor for Personalised Advice
Dr. Pepsy Jose
Panchakarma Practitioner
14 Years • BAMS, MD Ayurveda (Panchakarma)
Bengaluru
AYURRHYTHM HOLISTIC CLINIC AND PANCHAKARMA THERAPY, Bengaluru
Dr. Shiv Prakash Singh
Ayurveda Practitioner
19 Years • BAMS
Kolkata
Vedhive Ayurveda College Street, Kolkata
Dr. Rik Sadhukhan
Ayurveda Practitioner
8 Years • BAMS
Kolkata
Vedhive Ayurveda, Ballygunge, Kolkata
Dr. Anjan Das
Ayurveda Practitioner
8 Years • Ayurvedacharya ( B.A.M.S )
Dumdum
Vedhive Ayurveda Clinic, Dumdum
More articles from General Medical Consultation
Frequently Asked Questions
1) Does cinnamon water help with weight loss?
Cinnamon water is not a weight-loss remedy. However, replacing sugary drinks with flavoured water can reduce calorie intake and support weight management alongside healthy eating and regular activity.
2) Can cinnamon water lower blood sugar?
Some studies suggest small effects from cinnamon, but findings are inconsistent. Cinnamon water should not be used to treat diabetes. People with diabetes or prediabetes should discuss routine use with their clinician.
3) Which type of cinnamon is best for cinnamon water?
Ceylon cinnamon is preferred for regular use because it contains far less coumarin than Cassia cinnamon, reducing potential liver risk.
4) Is cinnamon water safe during pregnancy?
Small culinary amounts are generally considered acceptable, but high-dose supplements should be avoided. Pregnant or breastfeeding individuals should speak with their healthcare provider before using cinnamon regularly.
5) What is the best time to drink cinnamon water?
There is no proven best time. You can drink it whenever it helps you stay hydrated or replace sugary drinks.