The Cinnamon Water Trick for Weight Loss: Does It Work?

The cinnamon water trick is about as simple as a trend can be. Steep a cinnamon stick or a spoonful of ground cinnamon in hot water, then drink it on an empty stomach in the morning or just before bed. Videos promise it will melt belly fat, speed up your metabolism, stop sugar cravings and steady your blood sugar.

Cinnamon is a much-loved spice in kitchens around the world, and a warm, fragrant drink with no sugar is a perfectly nice habit. The question is whether it does anything for your weight. Here is what the research says, one safety point that matters if you drink it daily, and what actually helps.

What the trend claims

Most versions of the trick rest on one idea: that cinnamon lowers blood sugar, which in turn reduces cravings and fat storage. Some add lemon, honey or ginger, and some suggest drinking several cups a day for faster results.

The blood sugar part is where the idea comes from. Cinnamon has been studied a great deal for diabetes, so it is worth looking at what those studies found before going further.

What the evidence says

NCCIH, part of the US National Institutes of Health, says plainly that it is unclear whether cinnamon is helpful for diabetes or weight loss. Many studies exist, but it is often not clear which species of cinnamon or which part of the plant was tested, and better research is needed.

Memorial Sloan Kettering Cancer Center describes the results for diabetes markers as mixed and says larger, well-designed trials are needed. Some early data suggest possible effects on blood fats and insulin resistance, but its summary does not discuss weight loss at all.

In other words, there is no good evidence that cinnamon water burns fat or leads to weight loss. If it helps you at all, it is likely because it replaces a sugary drink or a late-night snack, and that is worth something on its own.

Cassia, coumarin and daily drinking

There are two main kinds of cinnamon. Ceylon cinnamon grows mainly in Sri Lanka. Cassia cinnamon grows in southeastern Asia and, according to NCCIH, is the most common type sold in North America.

Cassia can contain high levels of coumarin, a natural compound. NCCIH reports that interactions between coumarin and the liver have been described, and that long-term cassia use could be a problem for sensitive people, such as those with liver disease. Ceylon cinnamon may contain only a trace. In normal cooking amounts, cinnamon is likely safe, but if you plan to drink cinnamon water every day, Ceylon is the more cautious choice.

What actually helps

The NHS suggests swapping sugary drinks for water, and adding slices of lemon or lime if you find plain water dull. A cinnamon stick can do the same job. Regular meals, plenty of fruit and vegetables and about 150 minutes of activity a week do far more than any single drink. If you want to lose weight, the NHS suggests aiming for a steady 0.5 to 1 kg (1 to 2 lb) a week.

Questions people ask

This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.