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Author Jessica White
Jessica White Writer
Updated on Jul 10th, 2024
Fact checked by Valentina Meneghini

What is Cinnamon Tea Good For? Find Out in 2024

Cinnamon is known for adding a warm, sweet touch to buns, cookies, and holiday treats. But it also makes for tasty and healthy tea. This popular spice comes from the inner bark of trees from the Cinnamomum genus and has been used for centuries in both culinary and medicinal practices.

Cinnamon tea offers numerous health benefits, making it an excellent choice for anyone aiming for a healthier lifestyle. Its rich, aromatic flavor and its wellness advantages make it a perfect addition to your daily routine. Cinnamon tea can be an easy and flavorful way to boost your health.

Along with the guidance and expert knowledge of our certified nutritionist consultant, we’ve fully researched everything related to cinnamon tea. From the various health benefits, any risks to consider, and how to make it yourself, keep reading to find out what cinnamon tea is good for. 

Potential Health Benefits of Cinnamon Tea

Cinnamon tea has been found to offer a range of health advantages¹. It can aid in weight loss, support digestive health, and contribute to overall wellness. Here are some ways that cinnamon tea can enhance your health.

Infographic listing the potential health benefits of cinnamon tea

Full of Antioxidants 

Cinnamon is rich in powerful antioxidants, particularly polyphenols², which play a crucial role in protecting your body against damage from free radicals. These antioxidants help neutralize free radicals, unstable molecules that can cause oxidative stress and damage cells, potentially leading to various chronic diseases.

Eases Menstrual Symptoms 

Cinnamon tea can be a natural remedy for easing menstrual symptoms, including menstrual cramps and PMS. Its anti-inflammatory properties help reduce the severity of cramps, making it a comforting choice during your menstrual cycle. Many women find that drinking cinnamon tea provides relief from the discomfort associated with menstruation.

A study discovered that taking 1000 mg of cinnamon per day for the first 3 days of menstruation significantly reduced the intensity of menstrual cramps³. This finding suggests that incorporating cinnamon tea into your routine during menstruation can help manage pain and improve overall comfort.

Blue Apron glazed cinnamon biscotti Top right: Cinnamon roll fat bombs. Bottom right: HelloFresh cinnamon rolls

Author’s Tip: Enjoy cinnamon in your favorite snacks from our top meal delivery services. These snacks are usually found in the add-ons or extras sections of the services' websites and can be added to an order of weekly meals. Don’t forget to try the options from Blue Apron, Factor, and HelloFresh (above). Our reviewers have tried and tested all 3 services and were very impressed.

Antibacterial Properties 

Cinnamon is well-known for its potent antibacterial properties, which have been demonstrated in various studies. Research has shown that cinnamon oil can significantly reduce the growth of different types of bacteria, fungi, and mold. This makes cinnamon a valuable natural option for boosting your body's defense against infections and harmful microorganisms.

Supports Heart Health 

Studies have shown that cinnamon can be beneficial for heart health, although further research is needed. Cinnamon's active compounds, such as cinnamaldehyde and cinnamic acid, help reduce inflammation and improve blood vessel function by producing nitric oxide. These properties can contribute to lower blood pressure and improved circulation. 

Additionally, cinnamon has been shown to decrease LDL cholesterol and increase HDL cholesterol5, further supporting cardiovascular health. These combined effects suggest that incorporating cinnamon into your diet may help protect against heart disease and improve overall heart function.

Reduces Inflammation

Cinnamon has strong anti-inflammatory properties, which can help reduce markers of inflammation in the body. A study on the essential oil from the twigs of a cinnamon tree found that it contains active compounds like trans-cinnamaldehyde and caryophyllene oxide

These compounds were shown to reduce substances that cause inflammation, such as prostaglandin E2 (PGE2). This suggests that cinnamon can effectively lower inflammation, making it a valuable addition to natural health products and a beneficial component of your diet.

Helps Fight Diabetes

Diabetes blood testing equipment

Cinnamon can help manage type 2 diabetes by controlling blood sugar levels. It imitates insulin, which helps your body use sugar more effectively. Studies have found that taking between 120 mg and 6 g of cinnamon daily for about 4 months can lower fasting blood sugar levels and improve cholesterol levels.

Cinnamon also helps the body improve insulin sensitivity. This means that your body can use insulin better, making it easier to control blood sugar levels. By adding cinnamon to your diet, you can support traditional diabetes treatments and help prevent complications.

May Aid Weight-Loss

Cinnamon may help with weight loss by increasing metabolism. This spice contains compounds that can increase your fat metabolism, helping your body burn calories more efficiently. Research indicates that consuming cinnamon can significantly reduce body mass index (BMI) and overall body weight¹⁰.

To achieve these benefits, you need to consume more than 3 grams of cinnamon per day. This amount is effective in studies, leading to noticeable improvements in weight management. Including cinnamon in your daily diet can be an easy and natural way to support your weight-loss goals.

Improves Brain Function

Cinnamon has been shown to enhance cognitive function¹¹. Compounds found in cinnamon can improve memory and learning by increasing brain plasticity and reducing oxidative stress. This means that incorporating cinnamon into your daily routine may help sharpen your mind and improve overall cognitive performance.

Furthermore, cinnamon offers protection against neurological diseases such as Alzheimer's and Parkinson's. Research indicates that cinnamon extract can prevent the formation of harmful tau proteins linked to Alzheimer's and can even break down existing tau filaments¹². This suggests that it can help safeguard your brain and promote long-term brain health.

Eases Cold Symptoms

Image of a woman blowing her nose next to an image of hands cupped round a cup of cinnamon tea next to a teapot

Cinnamon is a natural remedy that can help ease cold symptoms. Its warming properties make it a comforting addition to teas and other hot beverages, providing relief from cold symptoms. The spice helps to clear nasal passages, reduce sinus pressure, and calm irritated throats, making it easier to breathe and feel more comfortable during a cold.

Additionally, cinnamon supports immunity due to its antimicrobial activity¹³. It contains compounds that can fight off bacteria and viruses, helping to prevent and reduce the severity of infections. It can support your immune system's ability to ward off colds and other illnesses, helping you stay healthier and recover more quickly.

Nutritionist quote

Improves Oral Health

Cinnamon’s antimicrobial properties make it effective in improving oral health¹⁴. This can combat oral pathogens, which helps prevent common dental issues such as tooth decay and gum disease. By incorporating cinnamon tea into your diet, you can take advantage of its natural ability to reduce harmful bacteria in the mouth.

The active components in cinnamon help freshen breath by eliminating odor-causing bacteria and supporting overall dental hygiene. Regular use can help maintain a cleaner, healthier mouth. Further research into cinnamon-containing oral care products may unlock even more potential benefits for preventing and treating various oral health issues.

Nutritional Information

This aromatic beverage is packed with essential nutrients and antioxidants. Let’s explore the key nutritional information for cinnamon tea based on an average calorie intake of 2000 kcal/day. The values given represent 1 tsp of ground cinnamon.

Nutrient

Amount

% Daily Value (DV)

Calories

6.42 kcal

0.3%

Calcium

26.05 mg

2.6%

Iron

0.2 mg

1.2%

Magnesium

1.56 mg

0.4%

Potassium

11.21 mg

0.3%

Manganese

0.45 mg

22.7%

Fiber

1.38 g

5.5%

Cinnamon tea is a low-calorie beverage rich in essential nutrients. It provides significant amounts of calcium (2.6% DV) for bone health and manganese (22.7% DV) which supports your metabolism.

Potential Risks of Cinnamon 🚫

While cinnamon offers many health benefits, it also contains coumarin¹⁵. This is a compound that can be toxic in high amounts. Although coumarins are used in cancer treatments and as anticoagulants (like warfarin), excessive intake can be harmful. 

The European Food Safety Authority (EFSA) recommends a daily upper limit of 0.1 mg of coumarin per kilogram of body weight¹⁶. To exceed this limit, you would need to consume a large amount of cinnamon. Also, Cassia cinnamon has higher coumarin levels compared to other types, like Ceylon.

Additionally, if you’re taking medication or have liver disorders, consult with a medical professional before adding cinnamon to your diet. Some people might also experience intolerance or allergic reactions due to cinnamaldehyde¹⁷, a compound in cinnamon. Always use cinnamon in moderation, and seek professional advice if you have any concerns.

How Cinnamon Tea Compares to Other Herbal Teas 🆚

Herbal Tea

Pros

Cons

Ginger Tea 

Spicy and invigorating flavor. Excellent for digestive and anti-inflammatory properties¹⁸. Ideal for soothing nausea and improving digestion.

Less effective for easing inflammation compared to cinnamon tea.

Chamomile Tea 

Calming and sleep-inducing effects¹⁹. Mild, floral taste, making it a soothing bedtime beverage.

Lacks the warm, spicier flavor of cinnamon tea. Less effective for easing inflammation and insomnia.

Lemongrass Tea 

Fresh, citrusy flavor. Refreshing and aromatic. Known for detoxifying and digestive benefits²⁰.

Less complex flavor compared to cinnamon tea.

Peppermint Tea 

Cool, minty taste. Invigorating and helps with digestive issues²¹ and headaches.

Doesn’t offer the warm, spicy flavor profile of cinnamon tea.

Turmeric Tea

Earthy, slightly bitter taste. Celebrated for powerful anti-inflammatory and antioxidant properties²².

Earthy taste might be less appealing compared to the sweeter, spicier flavor of cinnamon tea.

Lemon Balm Tea

Light, lemony flavor. Reduces stress and promotes relaxation²³.

Less robust and warming flavor compared to cinnamon tea. Less effective for easing inflammation.

What Is Cinnamon?

Cinnamon is a versatile spice made from the inner bark of Cinnamomum trees. These are native to Sri Lanka and parts of Southeast Asia. It is commonly used in cooking and baking to add warmth and flavor to both sweet and savory dishes. You can find cinnamon in sticks, which are rolled pieces of bark, or ground into a fine powder for easy use in recipes.

Ceylon vs. Cassia

Cassia Cinnamon

Ceylon Cinnamon

Slightly bitter

Subtle sweetness

Commonly found in supermarkets

Higher quality

Robust

Better health benefits

Popular for cooking and baking

Often recommended for medicinal purposes

More widely available

Found in specialty stores or online

The History of Cinnamon Tea

Cinnamon tea has a rich historical and cultural significance. Various cultures have traditionally used cinnamon tea for its medicinal properties and in rituals. Ancient Egyptians valued cinnamon for its fragrance and healing qualities, using it not only in traditional medicine but also for embalming and as a prized trade commodity.

In Chinese and Ayurvedic practices, cinnamon tea has been used to promote health and well-being for centuries. In China, it was cherished for its warming effects and ability to improve circulation. The Ayurvedic tradition also emphasizes its benefits for digestion and its soothing properties, highlighting the spice's integral role in holistic health practices.

From its use in ancient times to its status as a luxurious and costly spice in Medieval Europe, cinnamon tea has always been highly valued. Today, it continues to be appreciated worldwide for its aromatic qualities and numerous health benefits.

How to Add Cinnamon Tea to Your Diet

Incorporating cinnamon tea into your diet can enhance your nutrition with its numerous health benefits. Here are some simple and creative ways to enjoy cinnamon tea and reap its nutritional rewards.

Make Cinnamon Tea

Cup of cinnamon tea surrounded by cinnamon powder, a tea bag, and cinnamon sticks

Cinnamon tea can be enjoyed warm or cold. A hot cup of cinnamon tea makes for a comforting beverage, perfect for starting your day or winding down in the evening. For a refreshing twist, try cinnamon tea as an iced beverage. It's a great way to stay hydrated while enjoying the unique flavor and health benefits of cinnamon.

Cinnamon Tea Recipe

Making cinnamon tea at home is simple and requires just 2 basic ingredients: a cinnamon stick and water. For a perfect cup, use 1 cinnamon stick for every cup of water. You can also prepare a larger batch and store it in the fridge, reheating it as needed for a warm, comforting drink.

Enjoy your homemade cinnamon tea warm or cold. When I make cinnamon tea from a stick, pieces can break off, but these can easily be removed. I find it to be naturally sweet, so I don’t generally add additional sweeteners. To make with ground cinnamon, add 1 teaspoon for each cup of water and strain for a smoother texture.

Have a Cinnamon Latte 🥛

For a cozy and creamy twist on traditional cinnamon tea, make a cinnamon latte. Replace the water with milk, either dairy or a non-dairy alternative like almond, oat, or soy milk. Heat the milk and steep a cinnamon stick in it for a rich, flavorful drink. You can also add a bit of honey or a sweetener of your choice to enhance the flavor.

Add To Cocktails 🍹

 Cocktail with a cinnamon stick in

Incorporate cinnamon into your cocktails for a warm, spicy twist. It’s a key ingredient in mulled wine, adding depth and warmth to the drink. You can also use cinnamon in other cocktails, like a cinnamon-infused old-fashioned or a spiced rum punch. The spice adds complexity and a festive touch to your favorite beverages.

Try Cinnamon Coffee ☕

Boost your morning routine by adding cinnamon to your coffee. Simply sprinkle a bit of ground cinnamon into your coffee grounds before brewing, or stir a dash into your cup. This not only adds a delightful flavor but also brings the health benefits of cinnamon to your daily coffee ritual.

Add to Your Cocoa 🍫

Cinnamon pairs wonderfully with hot chocolate, adding a spicy depth to the sweet drink. Stir a cinnamon stick into your hot cocoa or add a pinch of ground cinnamon while heating your milk and cocoa mix. This combination creates a rich, indulgent beverage that’s perfect for cozy nights in or as a festive treat during the holidays.

Use in Baking 🍪

Cinnamon rolls on a baking sheet

Cinnamon is a versatile spice that enhances the flavor of many baked goods. Add it to recipes for cookies, muffins, or bread for a warm, sweet taste. For example, cinnamon rolls and spiced apple pie are classic treats where cinnamon shines. Baking with cinnamon not only adds flavor but also fills your home with a wonderful aroma.

Sweeten Your Tea 🍭 

Enhance your cinnamon tea with a touch of sweetness. You can add a teaspoon of honey, maple syrup, or agave. These natural sweeteners not only complement the spicy notes of the cinnamon but also add their own unique flavors. 

Make a Cinnamon Tea Blend 🧪

Create your own unique cinnamon tea blend. Try adding other spices and ingredients like turmeric, apple slices, lemon, or ginger. These additions can enhance the flavor profile and provide additional health benefits. Experiment with different combinations to find your perfect blend, whether you’re looking for something invigorating or calming.

FAQ

What is cinnamon tea good for?

Cinnamon tea is good for several health benefits, including reducing inflammation, regulating blood sugar, improving digestion, and enhancing cognitive function. It can also help with weight loss, oral health, and easing cold symptoms. The antioxidants in cinnamon provide additional health advantages.

Is it OK to drink cinnamon tea every day?

Yes, it’s safe to drink cinnamon tea every day. However, if you’re on medication or have any concerns about potential risks, it’s best to speak with a healthcare professional first. While Ceylon cinnamon is preferred due to lower coumarin levels, which can be harmful in large amounts, daily consumption in moderate amounts is generally safe.

When should I drink cinnamon tea?

You can drink cinnamon tea at any time of day. It’s great in the morning to boost metabolism, in the afternoon for a refreshing pick-me-up, or in the evening to soothe digestion and relax. Use a basic cinnamon tea recipe or experiment with different combinations of spices.

Does cinnamon tea have caffeine?

No, cinnamon tea doesn’t contain caffeine, making it a good choice for those avoiding caffeine or looking for a relaxing herbal tea to drink before bed.

Can I use cinnamon powder to make cinnamon tea?

Yes, you can use cinnamon powder to make cinnamon tea. Simply add 1 teaspoon of ground cinnamon to a cup of boiling water, stir well, and let it steep for a few minutes. Strain if necessary for a smoother drink.

Can you reuse a cinnamon stick after making tea?

Yes, you can reuse a cinnamon stick 2 to 3 times. Rinse the stick after each use and store it in a cool, dry place. The flavor may become milder and the nutritional value may decrease with each use, but it will still impart a pleasant taste to your tea.

References

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                          12https://pubmed.ncbi.nlm.nih.gov/19433898/

                            13https://www.worldscientific.com/doi/abs/10.1142/S0192415X06004041

                              14https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7571082/

                                15https://www.nccih.nih.gov/health/cinnamon

                                  16https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2008.793

                                    17https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4541332/

                                      18https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/

                                        19https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/

                                          20https://www.researchgate.net/publication/336134806_Lemongrass_a_review_on_its_botany_properties_applications_and_active_components

                                            21https://pubmed.ncbi.nlm.nih.gov/16767798/

                                              22https://www.sciencedirect.com/science/article/abs/pii/S1876382020314335

                                                23https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245564/

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