Cinnamon water, made by infusing water with cinnamon sticks or powder, has gained popularity as a beverage. This preparation method allows for the extraction of water-soluble compounds from the bark. Many people consume it seeking a natural way to improve their health. Scientific inquiry suggests the spice’s active components may contribute to various physiological benefits. This review examines the specific mechanisms behind the health effects often attributed to this infusion.
Metabolic Regulation and Anti-Inflammatory Action
Cinnamon’s most recognized benefit relates to its role in glucose and lipid metabolism. Specific compounds, such as water-soluble polyphenols and cinnamaldehyde, improve insulin sensitivity. This helps the body’s cells respond more effectively to insulin, allowing for better glucose uptake from the bloodstream. By enhancing insulin action, regular consumption may contribute to regulating blood sugar levels, which is important for individuals with pre-diabetes or metabolic syndrome.
The spice also shows promise in regulating blood lipids, helping to reduce total cholesterol, triglycerides, and low-density lipoprotein (LDL) cholesterol. Studies suggest cinnamon achieves this by supporting healthy fat metabolism and decreasing the absorption of dietary cholesterol. Furthermore, the active compounds may slow the rate at which the stomach empties, which helps prevent sharp spikes in blood sugar following a meal.
Cinnamon possesses significant anti-inflammatory properties, which is important since chronic, low-grade inflammation is a factor in many long-term health issues. The cinnamaldehyde and other bioactive substances can help modulate inflammatory responses throughout the body. These compounds work by inhibiting the activity of pro-inflammatory markers. This action suggests that regular intake of cinnamon water could offer general support in maintaining a balanced inflammatory state and contributes to overall systemic health.
Antioxidant Activity and Digestive Aid
Cinnamon contains a high concentration of powerful antioxidants, primarily polyphenols and flavonoids. These compounds neutralize unstable molecules known as free radicals, which are generated during normal metabolism and environmental exposure. By combating oxidative stress, the antioxidants help protect cells from damage. Consuming the spice in water ensures the delivery of these water-soluble protective agents directly into the body’s system.
Cinnamon is often considered a carminative, a substance that helps soothe the intestinal tract and reduce bloating and gas. The essential oils may help relax the smooth muscles of the digestive system, contributing to this soothing effect. The active component cinnamaldehyde also exhibits mild antimicrobial properties against various bacteria and fungi. This makes the spice potentially helpful for maintaining a healthy balance in the gut microbiome and encouraging the growth of beneficial gut bacteria.
Choosing the Right Cinnamon and Safe Consumption
When preparing cinnamon water, it is important to distinguish between the two primary types: Cassia cinnamon, the most common and least expensive variety, and Ceylon cinnamon, often called “true cinnamon” (Cinnamomum verum). The difference is significant due to a naturally occurring compound called coumarin.
Cassia cinnamon contains a high concentration of coumarin, typically ranging from 2% to 7% of its dry weight. Ceylon cinnamon contains only trace amounts, often between 0.004% and 0.02%, making it up to 350 times lower. Coumarin can be hepatotoxic, meaning it can cause liver damage, particularly when consumed regularly in high doses.
The European Food Safety Authority (EFSA) established a Tolerable Daily Intake (TDI) for coumarin at 0.1 milligrams per kilogram of body weight. For a 150-pound adult, this translates to approximately 6.8 milligrams of coumarin per day. A single teaspoon of Cassia cinnamon powder can easily contain 7 to 18 milligrams, potentially exceeding the daily safe limit.
For daily intake, Ceylon cinnamon is the safer choice due to its negligible coumarin content, minimizing the risk of hepatotoxicity. When preparing the water, sticks are generally preferred over powder. Sticks infuse the water with a cleaner, more subtle flavor and do not leave a cloudy, gritty residue. They also retain their potency longer than ground cinnamon. To make the water, simply steep one or two sticks in hot or room-temperature water for several hours or overnight. This method extracts the beneficial water-soluble compounds while avoiding the mess of fine powder.