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Cinnamon Tea: Spicy, Sweet, and Oh-So-Healthy

Did you know cinnamon is one of the most widely used spices in the world next to black pepper? (1)

And wow does it have history! Cinnamon has been used for thousands of years in cooking and traditional healing modalities like Ayurveda and Traditional Chinese Herbalism (TCM). There is evidence of its use in ancient Egypt and medieval Europe.

There is even mention of cinnamon in the Old Testament of the Bible.

Everyone’s had it… most people love it… but have you ever had it as a tea?

Cinnamon can indeed be brewed into a nourishing tea which boasts many powerful health benefits.

Plus, it tastes like Christmas in a cup.

In case you need any more reason to try, here’s some more info to get you started!

What is Cinnamon Tea?

Cinnamon tea is a tisane, or herbal tea, made by brewing cinnamon bark in hot water. It is generally made with cinnamon sticks, though crushed bark, cinnamon powder, or cinnamon extract may also be used.

Cinnamon is an earthy, woody spice which lends a warm, spicy, and subtly sweet flavor.

Naturally caffeine-free, cinnamon tea is the perfect, cozy beverage to enjoy in the evening.

Cinnamon tea may also be made with tea leaves and enhanced with other flavors or spices. In Korea, cinnamon tea, or  “gyepi-cha,” is mixed with ginger tea and usually sweetened with honey and garnished with jujubes. In India, cinnamon is blended with black tea and other warming spices like cardamom, ginger, cloves, and black pepper to make traditional “masala chai.”

Which Cinnamon Makes the Best Tea?

Cinnamon is actually a dried bark. It is cultivated from the inner bark of evergreen trees–belonging to the genus Cinnamomum–which grow in South and Southeast Asia. There are hundreds of different types of cinnamon, though only two are used for their culinary and medicinal properties: ceylon and cassia.

Ceylon, also known as Mexican or “true” cinnamon, is highly regarded for its softer, sweeter flavor profile which lends well to culinary use. Ceylon cinnamon sticks are medium brown in color and consist of multiple thin layers of soft rolled bark.

Cassia actually includes three regional varieties of cinnamon: cassia (Chinese), saigon (Vietnamese), and korintje (Indonesian). These are very similar to each other and differ only slightly in color, taste, or shape.

Compared to ceylon, cassia cinnamon is darker in color–a brownish red–and has a more intense, spicy flavor and aroma. Cassia cinnamon sticks are comprised of a single, thick layer of hard rolled bark.

Which Cinnamon Makes the Best Tea?

Which is Better?

In the west, ceylon cinnamon is harder to come by. This makes it more expensive and thus typically regarded as “better.”

Yet, the more abundant cassia accounts for the vast majority of cinnamon sold and used in North America.

Cassia is so prevalent that most packaging for the spice doesn’t even specify the varietal but says, simply, “cinnamon.”  Unless the container is labeled “ceylon,” it most likely contains cassia.

Aside from taste, the only real distinction between ceylon and cassia is their coumarin levels. Coumarin is a natural flavor compound that can cause liver damage in high doses for sensitive or predisposed individuals. Cassia contains much higher concentrations of coumarin, so ceylon may be a better choice for people who consume cinnamon on a daily basis.

Assuming normal consumption, though, neither cinnamon is unequivocally “better” than the other. It really comes down to taste preference. And quality.

And high-quality cinnamon, whether ceylon or cassia, makes a delectable tisane and boasts many health benefits.

Health Benefits of Cinnamon Tea

Drinking cinnamon tea may support healthy blood sugar levels. (2,3)

Cinnamon tea is also loaded with polyphenols and other antioxidants which have anti-inflammatory properties and other health benefits. Polyphenols help prevent the formation of advanced glycation end-products (AGE) which can damage cells and negatively affect health. (4,5)

Cinnamon also has antibacterial properties which makes it an ally of the immune system. It also has beneficial effects on oral health; cinnamon is often used for toothaches and to improve bad breath. (6)

Cinnamon in Traditional Chinese Herbalism

Of course, long before we enjoyed the aromatic benefits of cinnamon, this powerful spice was an essential component of Traditional Chinese Herbalism. In fact, the use of high-quality “Chinese” (cassia) cinnamon in dates back as far as 3000 BC.

In traditional herbalism, cinnamon is recommended for a myriad of reasons, including support for the respiratory system, healthy circulation, and even to support natural pain relief.

Guided heavily by the concept of yin and yang, TCM emphasizes the importance of balancing opposite forces in order to remain in healthful harmony with ourselves and the universe.

Cinnamon is a deeply warming spice with a strong yang energy that has an energizing effect on the body. It can be used to counteract an excess of cool, dark yin energy. It is said to help expel cold from the body.

When used for traditional herbalism, ground cinnamon is often added to stews or soups or mixed with other herbs into an herbal remedy formula. They may also be steeped and consumed as a therapeutic cinnamon tea, with or without other herbs and spices.

Potential Side Effects

As mentioned, high levels of coumarin found in cassia cinnamon can lead to liver failure if consumed in large amounts. Cinnamon may also interact with certain medications, like those for blood-sugar, so it is best to consult with your healthcare provider before incorporating cinnamon tea into your health routine.

DIY Cinnamon Tea

Of course, cinnamon tea blends are available for purchase. But, with only two ingredients–quality cinnamon sticks and hot water–you can easily brew your own delectable tea.

DIY Cinnamon Tea

Cinnamon Tea Recipe

Making cinnamon tea is as simple as it is delicious. Just keep a few cinnamon sticks on hand and you can enjoy this comforting and health-promoting beverage anytime.

Cinnamon Tea
  • 1 stick cinnamon
  • 8 oz. boiling water
  • Flavor enhancers (optional) fresh ginger root, turmeric, black/rooibos tea, apples, cardamom pods, etc.
  1. In a small saucepan, bring water to a boil. Add cinnamon stick and flavor enhancers (if using) to boiling water, cover, and let steep for 8-10 minutes. 

  2. Remove cinnamon stick (strain out other ingredients, if using) and enjoy! 

  3. You may also add non-dairy milk and a touch of raw honey as a sweetener, if desired.

Final Thoughts

Cinnamon is a quintessential holiday spice and so much more!

There are two varieties: ceylon and cassia. Ceylon lends a softer, sweeter flavor to a cup of cinnamon tea, but many prefer the more familiar, spicy note of cassia. Both are safe in moderation and either can be used to brew an aromatic cinnamon tisane.

Cinnamon has been used for thousands of years as a spice and natural remedy. Drinking cinnamon tea is a delicious way to enjoy the many health-promoting properties of this beloved spice.

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Jessica Ederer, JD, CPT, FNS, RYT
Pique's Head of Content & Wellness Education, is a Certified Personal Trainer, Fitness Nutrition Specialist, RYT, and holds a JD from UC Berkeley. After 10 years as a practicing trial lawyer, she shifted gears and has spent the past 8 years as a health coach, educator and writer. It's her passion to help people learn sustainable, effective ways to unlock their full wellness potential. When she's not teaching or writing, you can find her hiking, mountain biking, cycling, backcountry skiing, camping and drinking anywhere from 5-7 cups of tea per day.