Cinnamon has long been known as a spice with numerous health benefits. From being rich in antioxidants to its anti-inflammatory properties, cinnamon is a great addition to regularly work into your diet. Studies have even shown that cinnamon may be linked to reduced risk of heart disease and slows the release of glucose in your blood after eating, which allows you to feel fuller for longer. From weight loss to weight management, and overall well being, cinnamon is one of the few foods you can’t go wrong with.
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But have you ever tried drinking it? Cinnamon water is a new drink on the health food market that is reported to help with weight loss, heart health, blood sugar management, and inflammation. Of course, there is no catch-all that will magically reverse health related issues. But does this new health trend actually yield results, or is it better kept in the place we keep all the other health fads? We asked Sarah Williams, MS, RD, founder of Sweet Balance Nutrition what cinnamon water is all about, and if there’s data to back its supporters’ claims.
According to her, the answer is complicated. “Research on cinnamon is limited and many of the studies that have been completed involve animals,” She says, “More human research is needed to determine if cinnamon can help with weight loss or improve heart health.”
There are a few human studies out there that link regular consumption of cinnamon to lower inflammatory markers in the body There are several human studies available that link cinnamon supplementation to lower inflammatory markers in the body. “However, the doses used in these studies varied from 1.5-4 grams of cinnamon powder per day and it is difficult to know if the benefits observed from taking capsules of cinnamon powder would also be seen after drinking cinnamon water.”
Essentially, it is unclear how much cinnamon water you would need, and how often you would need to drink it, to ensure that you’ll see anti-inflammatory effects.
There is also some research circulating about how cinnamon supplementation impacts blood sugar and insulin sensitivity in people with PCOS. PCOS, or polycystic ovarian syndrome, is a hormonal disorder that can cause irregular periods and excess hormone levels. People with PCOS are at higher risk of metabolic dysfunction, diabetes, and insulin sensitivity. “Several studies have shown improved fasting blood sugar and decreased insulin resistance in women with PCOS after cinnamon supplementation.” Williams says. “The bottom line is that more research is needed, but cinnamon supplementation may decrease inflammation and may improve insulin sensitivity in PCOS.”
There are studies out there that show cinnamon can reduce inflammation and help with metabolic dysfunction in people with PCOS. However, it is unclear how much cinnamon one needs to consume, and how frequently they need to consume it, for these effects can be seen.
