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What is cinnamon tea good for? Blood sugar, Ceylon vs cassia, and coumarin

Cinnamomum verum (Ceylon) or Cinnamomum cassia and related species (cassia) inner bark, as sticks or ground

Cinnamon tea is good for blood sugar, blood pressure and cholesterol, with the most useful evidence in people with prediabetes or type 2 diabetes, and it has early support for the hormonal and metabolic problems of PCOS. A 2013 meta-analysis of 10 randomized trials found 120 mg to 6 g of cinnamon a day for 4 to 18 weeks lowered fasting glucose by about 25 mg/dL, total cholesterol by about 16 mg/dL and triglycerides by about 30 mg/dL, although HbA1c did not change and a Cochrane review the year before found the glucose evidence unconvincing.

Which cinnamon you use matters more than for almost any other tea. Cassia, the cheap, strongly flavored kind sold as plain 'cinnamon' in most US supermarkets, contains coumarin, a natural compound that can stress the liver with regular intake. A single teaspoon of cassia can exceed the European tolerable daily intake for a 60 kg adult. Ceylon ('true') cinnamon has about a hundredth as much, which is why it is the one to buy if you plan to drink cinnamon tea every day.

Below: what cinnamon tea is good for, graded by the human evidence; the Ceylon-versus-cassia question in detail; how to brew a cup that is strong enough to count; how much is sensible; and who should limit it, including people on diabetes drugs, anyone with liver disease, and pregnant women.

What cinnamon tea is good for

  • Blood sugar — cinnamon 1 to 6 g a day for 4 to 18 weeks lowered fasting glucose by about 25 mg/dL in a meta-analysis of 10 trials, but not HbA1c
  • Blood pressure — about 5 mmHg lower systolic and 3 mmHg lower diastolic in a pooled analysis of 3 trials in people with diabetes or prediabetes
  • Cholesterol and triglycerides — total cholesterol down about 16 mg/dL and triglycerides about 30 mg/dL in the same trials
  • PCOS — 1.5 g a day for 6 months nearly doubled the number of menstrual cycles in a small randomized trial
  • Coumarin — choose Ceylon cinnamon for daily use; a teaspoon of cassia a day can exceed the tolerable daily intake
  • Weight — small reductions in weight and waist size in a meta-analysis of 12 trials

Cinnamon tea benefits, graded by the evidence

Strong = multiple human trials or a meta-analysis. Moderate = a few small trials. Preliminary = early, traditional or animal data.

  1. Lowers fasting blood sugar

    Moderate evidence

    A 2013 meta-analysis of 10 randomized trials in 543 people with type 2 diabetes found cinnamon, at doses of 120 mg to 6 g a day for 4 to 18 weeks, lowered fasting glucose by a mean of 24.6 mg/dL versus placebo, but did not change HbA1c, the 3-month average. A 2012 Cochrane review of similar trials found no significant effect on either measure. Later trials, including a 2024 crossover study where 4 g a day of Ceylon cinnamon blunted post-meal glucose spikes in people with obesity, lean toward a modest benefit. Conflicting data, modest effect: Moderate.

    Key evidenceAllen 2013 meta-analysis, Annals of Family Medicine; Leach 2012 Cochrane review

  2. Lowers blood pressure a little

    Moderate evidence

    A pooled analysis of 3 randomized trials in people with type 2 diabetes or prediabetes found short-term cinnamon (about 1.5 to 2.5 g a day for 12 weeks) lowered systolic blood pressure by 5.4 mmHg and diastolic by 2.6 mmHg. A larger 2020 meta-analysis of 9 trials found similar systolic and diastolic reductions, mostly in people with higher baseline pressure. Small trials, consistent direction.

    Key evidenceAkilen 2013, Nutrition (pooled analysis of 3 RCTs)

  3. Improves cholesterol and triglycerides

    Moderate evidence

    The same 2013 meta-analysis found cinnamon lowered total cholesterol by about 16 mg/dL, LDL by about 9 mg/dL and triglycerides by about 30 mg/dL, with a small rise in HDL. A 2017 meta-analysis of 13 trials confirmed the triglyceride and total-cholesterol reductions but found LDL and HDL changes were not significant. Doses were 1 to 6 g a day, which a strong cup or two of Ceylon cinnamon tea can approach.

    Key evidenceMaierean 2017 meta-analysis, Journal of Clinical Lipidology

  4. Helps regulate cycles and insulin in PCOS

    Preliminary evidence

    In a 45-woman randomized trial, 1.5 g of cinnamon a day for 6 months increased menstrual cycles from about 2.6 to 3.8 over the period, compared with 2.2 on placebo, with signs of better insulin sensitivity. An earlier 8-week pilot found cinnamon extract improved insulin resistance in 15 women with PCOS. Two small trials, both promising; not enough to call it more than Preliminary.

    Key evidenceKort and Lobo 2014, American Journal of Obstetrics and Gynecology

  5. Supports modest weight loss

    Preliminary evidence

    A 2020 meta-analysis of 12 randomized trials found cinnamon supplementation reduced body weight by about 0.9 kg, BMI by about 0.4 and waist circumference by about 2.4 cm compared with placebo, with larger effects at doses of 2 g or more a day for at least 12 weeks and in people with higher BMI. Real but small, and nowhere near a diet or exercise effect.

    Key evidenceMousavi 2020 meta-analysis, Clinical Nutrition

  6. Antioxidant and anti-inflammatory activity

    Preliminary evidence

    Cinnamon ranks among the highest spices for polyphenol content, and a 12-week trial of 250 mg of a water-soluble cinnamon extract twice a day in 22 overweight adults raised blood antioxidant capacity and lowered a marker of fat oxidation. Lab studies show cinnamaldehyde and procyanidins dampen inflammatory signaling. Human evidence on actual inflammatory disease outcomes is thin.

  7. Fights oral and gut microbes

    Preliminary evidence

    Cinnamaldehyde and cinnamon oil kill Streptococcus mutans, Candida and several gut pathogens in the lab, and small trials of cinnamon-containing mouthwashes and chewing gum reduced oral bacteria and bad breath. Whether drinking the tea does the same is untested. In fact, cinnamon flavorings are a known cause of mouth irritation in sensitive people.

  8. Eases gas, bloating and colds

    Preliminary evidence

    Cinnamon has been used for centuries as a warming carminative for gas, bloating and loss of appetite, and for the chills of a cold. The warming effect is real and the aromatic oils relax gut muscle in lab tests, but no controlled trial has tested cinnamon tea for digestion or cold symptoms. Enjoy it for comfort; do not expect it to shorten a cold.

Is cinnamon tea good for you?

  • Yes, cinnamon tea is good for you, with a modest, real effect on blood sugar and blood pressure, as long as you buy Ceylon cinnamon for daily use. One or two cups a day is a sensible habit.
  • If you drink it every day, make it Ceylon. Cassia cinnamon's coumarin content means about a teaspoon a day can exceed the tolerable daily intake for a 60 kg adult, and far less for a child. Occasional cassia is fine; daily cassia is not.
  • Do not treat it as a diabetes drug. The glucose effect averages about 25 mg/dL on fasting readings and did not move HbA1c in the biggest meta-analysis. Keep your medication and monitor your readings if you add daily cinnamon.
  • Avoid regular cassia cinnamon if you have liver disease or take drugs that stress the liver (acetaminophen daily, statins, methotrexate), and use plain Ceylon rather than supplements in pregnancy.
  • Watch for mouth or lip soreness: cinnamaldehyde is one of the most common causes of contact irritation in the mouth.

How to brew cinnamon tea

Amount

1 Ceylon cinnamon stick (about 3 g) or 1/2 to 1 teaspoon (1.3 to 2.6 g) ground cinnamon per 8 to 10 oz (240 to 300 mL) water

Water

212°F / 100°C, boiling

Steep

Simmer sticks 10 to 15 minutes covered; steep ground cinnamon 10 minutes, then let it settle or pour through a coffee filter

  • Buy Ceylon: the sticks are thin, papery, multi-layered rolls that crumble easily. Cassia sticks are a single thick, hard curl. Ground cinnamon labeled only 'cinnamon' in the US is almost always cassia.
  • Ground cinnamon does not dissolve, it suspends; a coffee filter gives a clear cup and leaves most of the gritty cellulose behind.
  • Sticks can be re-simmered once or twice; the second brew is milder but still flavorful.

How much per day

One to two cups a day, using about 1 to 3 g (half to one heaped teaspoon) of Ceylon cinnamon in total, which matches the lower end of the trial doses. With cassia, keep to a cup a few times a week, or about half a teaspoon a day for an adult, to stay under the coumarin limit.

Caffeine-free on its own. Chai and 'cinnamon spice' black-tea blends carry the tea's caffeine, about 40 to 70 mg a cup.

Side effects, interactions and who should limit it

Side effects

  • Liver stress with daily cassia: coumarin intake above about 0.1 mg per kg body weight a day (roughly 1 teaspoon of cassia for a 60 kg adult) over months can raise liver enzymes in sensitive people
  • Mouth sores, burning or lip swelling from cinnamaldehyde, a common contact irritant
  • Low blood sugar when combined with diabetes medication
  • Heartburn or stomach irritation from strong brews on an empty stomach
  • Allergic reactions, including skin rash and, rarely, breathing difficulty
  • Gritty sediment and mild throat irritation from unfiltered ground cinnamon

Interactions

  • Diabetes medicines (metformin, sulfonylureas, insulin, GLP-1 drugs): cinnamon adds a glucose-lowering effect; monitor for hypoglycemia if you drink 2 or more cups daily.
  • Drugs that stress the liver (regular acetaminophen, statins, methotrexate, amiodarone) and alcohol: avoid daily cassia cinnamon because of coumarin; Ceylon is fine.
  • Blood pressure medicines: cinnamon lowers blood pressure a few mmHg; usually welcome, but mention it if you get dizzy.
  • Anticoagulants (warfarin): the coumarin in cassia is not itself a blood thinner, but cinnamon has mild antiplatelet activity in lab studies; keep intake steady and tell your doctor.
  • Liver disease (hepatitis, fatty liver, cirrhosis): use only Ceylon cinnamon, and in modest amounts.

Pregnancy and breastfeeding

Cinnamon in ordinary food amounts, and an occasional cup of Ceylon cinnamon tea, is considered safe in pregnancy and breastfeeding. Avoid cinnamon supplements and daily cassia cinnamon in pregnancy: there is no safety data for high doses, and the coumarin limit is reached quickly at a lower body weight. Cinnamon tea has no evidence as a way to start labor or a period, despite the folklore.

Frequently asked questions

Does cinnamon tea lower blood sugar?

Modestly, and mainly in people with prediabetes or type 2 diabetes. In a meta-analysis of 10 trials, 1 to 6 g a day for 1 to 4 months lowered fasting glucose by about 25 mg/dL but did not change HbA1c, and a Cochrane review found the evidence unconvincing. It is a reasonable add-on to diet and medication, not a treatment on its own.

Ceylon vs cassia cinnamon: which is better for tea?

Ceylon for anything you drink daily. Both have the same blood-sugar compounds, but cassia (the usual US supermarket cinnamon) contains around 100 times more coumarin, which can harm the liver with regular intake. Ceylon has a lighter, more floral taste; cassia is hotter and sweeter. If you only drink cinnamon tea occasionally, either is fine.

How much cinnamon is too much because of coumarin?

The European tolerable daily intake for coumarin is 0.1 mg per kg of body weight a day. Cassia cinnamon averages roughly 3 mg of coumarin per gram, so a 60 kg adult reaches the limit at about 2 g, close to one teaspoon, and a 20 kg child at about a third of a teaspoon. Ceylon cinnamon contains so little coumarin that the limit is effectively impossible to reach with tea.

Is it safe to drink cinnamon tea every day?

Yes, if it is Ceylon cinnamon, at one or two cups a day. With cassia, daily use at a teaspoon or more is where the coumarin concern starts, so keep cassia to a few cups a week. Stop and see a doctor if you get mouth sores, unexplained fatigue, or dark urine.

Is cinnamon tea good for weight loss?

A little. A meta-analysis of 12 trials found about 0.9 kg of extra weight loss and 2.4 cm off the waist with 2 g or more of cinnamon a day for at least 12 weeks. It also makes an unsweetened drink taste faintly sweet, which helps people skip sugar. It is not a fat burner.

Does cinnamon tea help with PCOS?

Early evidence says it may. In a 6-month trial, 1.5 g of cinnamon a day nearly doubled the number of menstrual cycles in women with PCOS compared with placebo, likely by improving insulin sensitivity. That is one small trial, so treat it as a low-risk addition to standard PCOS care, not a replacement.

Can cinnamon tea bring on a period or induce labor?

There is no evidence for either. The idea comes from cinnamon's warming reputation in traditional medicine, not from trials. Pregnant women should avoid high doses and daily cassia for the coumarin reason, but ordinary cinnamon tea does not start labor.

References

  1. Allen RW, Schwartzman E, Baker WL, Coleman CI, Phung OJ. Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. Annals of Family Medicine (2013)
  2. Leach MJ, Kumar S. Cinnamon for diabetes mellitus. Cochrane Database of Systematic Reviews (2012)
  3. Akilen R, Pimlott Z, Tsiami A, Robinson N. Effect of short-term administration of cinnamon on blood pressure in patients with prediabetes and type 2 diabetes. Nutrition (2013)
  4. Maierean SM, Serban MC, Sahebkar A, et al.. The effects of cinnamon supplementation on blood lipid concentrations: A systematic review and meta-analysis. Journal of Clinical Lipidology (2017)
  5. Kort DH, Lobo RA. Preliminary evidence that cinnamon improves menstrual cyclicity in women with polycystic ovary syndrome: a randomized controlled trial. American Journal of Obstetrics and Gynecology (2014)
  6. Mousavi SM, Rahmani J, Kord-Varkaneh H, Sheikhi A, Larijani B, Esmaillzadeh A. Cinnamon supplementation positively affects obesity: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition (2020)
  7. Wang YH, Avula B, Nanayakkara NP, Zhao J, Khan IA. Cassia cinnamon as a source of coumarin in cinnamon-flavored food and food products in the United States. Journal of Agricultural and Food Chemistry (2013)
  8. Abraham K, Wöhrlin F, Lipp O, Heinemeyer G, Lampen A. Toxicology and risk assessment of coumarin: focus on human data. Molecular Nutrition and Food Research (2010)
  9. European Food Safety Authority. Coumarin in flavourings and other food ingredients with flavouring properties: Scientific Opinion of the Panel on Food Additives, Flavourings, Processing Aids and Materials in Contact with Food. EFSA Journal (2008)
  10. Ranasinghe P, Pigera S, Premakumara GA, Galappaththy P, Constantine GR, Katulanda P. Medicinal properties of 'true' cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complementary and Alternative Medicine (2013)
  11. Tang M, Larson-Meyer DE, Liebman M. Effect of cinnamon and turmeric on urinary oxalate excretion, plasma lipids, and plasma glucose in healthy subjects. American Journal of Clinical Nutrition (2008)
  12. National Center for Complementary and Integrative Health. Cinnamon: Usefulness and Safety (2020)View source

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This page is educational and is not medical advice. Herbal teas can interact with prescription medicines. Talk with a clinician or pharmacist before relying on any of them, especially if you are pregnant, breastfeeding, have a chronic condition, or take medication.