This ancient spice combination creates a potent healing drink that’s been used for centuries across cultures. Simple to make yet remarkably effective, cloves and cinnamon water offers a natural way to boost metabolism, balance blood sugar, and support overall wellness.

The Perfect Recipe

Ingredients:

• 1 cinnamon stick (3-4 inches) or 1 tsp ground cinnamon
• 4-5 whole cloves
• 2 cups filtered water
• Optional: 1 tsp raw honey or fresh lemon juice

Step-by-Step Instructions:

1. Bring water to a rolling boil in a small saucepan
2. Add cinnamon and cloves once boiling
3. Reduce heat to low and simmer for 10-15 minutes until water turns golden-brown
4. Remove from heat and let steep 5 minutes for stronger flavor
5. Strain into your favorite mug
6. Add honey or lemon if desired (wait until water cools to 40°C/104°F to preserve honey’s enzymes)

Pro Tips:

• Use Ceylon cinnamon (“true cinnamon”) for best health benefits
• Crush cloves slightly to release more oils
• Make a larger batch and refrigerate for up to 3 days

Key Health Benefits

Blood Sugar Control

Cinnamon contains compounds that mimic insulin, helping cells absorb glucose more efficiently. Studies show 1-2g daily can reduce fasting blood sugar by 10-29%. Cloves complement this with chromium, which enhances insulin sensitivity.

Powerful Anti-Inflammatory Action

Both spices rank among nature’s most potent anti-inflammatories:

• Eugenol in cloves: As effective as some NSAIDs for reducing inflammation
• Cinnamaldehyde in cinnamon: Reduces inflammatory markers throughout the body

Digestive Support

This combination:

• Stimulates digestive enzyme production
• Reduces bloating and gas
• Soothes stomach upset
• Promotes healthy gut bacteria

Metabolism Boost

The thermogenic properties increase calorie burn by 15-20% for up to 3 hours after drinking. Regular consumption may support healthy weight management when combined with proper diet and exercise.

Immune System Enhancement

• Cloves: Highest antioxidant value of any spice (ORAC score: 314,446)
• Cinnamon: Antibacterial and antifungal properties fight common pathogens
• Together: Create a powerful defense against colds and infections

When and How to Drink

Morning Ritual (Best Option)

• Drink 1 cup on empty stomach
• Wait 30 minutes before eating
• Kickstarts metabolism and digestion

Throughout the Day

• Sip warm or cold between meals
• Maximum 2 cups daily
• Avoid within 2 hours of bedtime (can be stimulating)

For Specific Goals:

• Weight loss: 30 minutes before meals
• Blood sugar control: With or right after meals
• Digestive issues: 15 minutes after eating
• Immune boost: At first sign of cold symptoms

Important Precautions

Who Should Avoid or Limit:

• Pregnant/nursing women: Can stimulate uterine contractions
• On blood thinners: Both spices have anticoagulant effects
• Liver conditions: Excessive cinnamon can stress the liver
• Scheduled surgery: Stop 2 weeks before procedures

Safe Dosage Guidelines:

• Maximum daily: 2 cups of the tea OR 1 tsp ground cinnamon + 1/2 tsp ground cloves
• Start slowly: Begin with 1/2 cup daily for first week
• Quality matters: Use organic, fresh spices when possible

Potential Side Effects:

• Mouth irritation (if too concentrated)
• Stomach upset (if taken in excess)
• Lowered blood sugar (monitor if diabetic)
• Allergic reactions (rare but possible)

Variations to Try

Weight Loss Booster

Add:

• 1/2 tsp fresh ginger
• Pinch of black pepper
• 1 tsp apple cider vinegar (after cooling)

Immunity Blend

Include:

• 1/2 tsp turmeric
• Pinch of black pepper
• 1 tsp raw honey

Digestive Soother

Add:

• 2-3 cardamom pods
• Fresh mint leaves
• Fennel seeds

Storage and Preparation Tips

Make Ahead Method:

1. Brew 4-6 cups at once
2. Store in glass container in fridge
3. Drink cold or reheat gently
4. Use within 3 days

Spice Storage:

• Keep whole spices in airtight containers
• Store away from light and heat
• Replace every 12 months for best potency
• Grind fresh for maximum benefits

The Science Behind the Synergy

Cloves and cinnamon work better together than alone. Research shows:

• Combined antioxidants have 3x more bioavailability
• Cinnamon enhances clove’s antimicrobial effects
• Cloves boost cinnamon’s blood sugar benefits
• Together they create a broader spectrum of health protection

Quick Reference Guide

Best For:

• Blood sugar balance
• Digestive health
• Weight management
• Immune support
• Inflammation reduction

Not Recommended For:

• Children under 6
• Those with bleeding disorders
• People with cinnamon/clove allergies
• Anyone on multiple medications (consult doctor)

Bottom Line

Cloves and cinnamon water is a simple, affordable way to support your health naturally. With regular use, many people report improved energy, better digestion, more stable blood sugar, and fewer colds. Start with one cup daily, listen to your body, and enjoy this aromatic, healing ritual.

Remember: This drink complements but doesn’t replace medical treatment. Always consult healthcare providers about chronic conditions or if taking medications.