Cinnamon, one of the world’s oldest and most beloved spices, is celebrated for its distinct sweet aroma and versatile use in both cooking and traditional medicine. Beyond its culinary appeal, this spice, derived from the inner bark of a tropical tree, has a long history of use in Ayurvedic, Chinese, and Indian medicinal practices. Incorporating cinnamon into your diet can be as simple as brewing a warm cup of tea. In this article, we will explore a simple cinnamon tea recipe and dive into the potential health benefits supported by current research.
What is Cinnamon?
Cinnamon is a spice obtained from the inner bark of evergreen tropical trees belonging to the genus Cinnamomum. The process involves peeling the inner bark, which then dries and curls into rolls known as quills or sticks. This spice is available in both stick (quill) and powder forms.
Cinnamon is generally categorised into two main types:
- Ceylon Cinnamon (Cinnamomum verum): Often called “true cinnamon,” this type is generally more expensive, has a milder, sweeter flavour, and is known to contain very low levels of coumarin, a compound that can be harmful to the liver in large doses.
- Cassia Cinnamon (Cinnamomum cassia): This is the most common variety found in grocery stores. It has a stronger, spicier flavour and contains a significantly higher concentration of coumarin than Ceylon cinnamon.
The Sanskrit name for cinnamon is Twak, and in Hindi, it is called Dalchini. Both cinnamon sticks and powder offer the same distinct flavor and aroma, making both suitable for use in recipes, including tea preparations.
Cinnamon Tea Recipe
Making cinnamon tea is a simple process that allows you to easily incorporate this spice into your daily routine.
Ingredients required to make cinnamon tea
- 250 ml water
- 1 Ceylon or Cassia cinnamon stick (Note: It is advisable to use Ceylon cinnamon, especially if consuming tea regularly, due to its lower coumarin content [1])
- 1 tea sachet (regular or decaf black tea or herbal tea)
How to make cinnamon tea
- Boil the Water: Bring 250 ml of water to a gentle boil.
- Steep the Cinnamon: Place the cinnamon stick in a mug and pour the hot water over it. Cover and let it steep for at least 10 minutes to allow the beneficial compounds to release.
- Add the Tea Bag: After 10 minutes, add your preferred tea bag to the mug. Let it steep for an additional 2–5 minutes, depending on the desired strength.
- Remove and Serve: Take out the cinnamon stick and tea bag. Your cinnamon tea is ready to enjoy the warmth.
Optional Enhancements
- Creamy Version: Add a splash of warm milk (or a dairy-free alternative, such as oat or almond milk).
- Sweeten Naturally: Stir in a bit of honey or maple syrup.
- Citrus Twist: Add a slice of lemon or lime for a fresh zing.
Important Considerations and Precautions
Medical Caution: Cinnamon, particularly Cassia, contains compounds that can influence blood sugar levels. If you are currently taking medications for diabetes or managing blood sugar, it is crucial to consult a healthcare professional before drinking cinnamon tea regularly, as cinnamon may interact with these medications or affect the required dosage.
Liver Health (Coumarin Content): Regular high consumption of Cassia cinnamon tea is generally discouraged due to its higher coumarin content, which can be toxic to the liver in large amounts. Ceylon cinnamon (true cinnamon) is the safer alternative for daily consumption [1].
Skin Sensitivity: In rare cases, some people may experience dermatitis (skin irritation) from cinnamon-infused herbal teas. Discontinue use if irritation occurs.
Potential Health Benefits of Cinnamon Tea
While cinnamon has been a staple in traditional medicine for centuries, it is important to note that many studies on its health benefits use concentrated extracts or doses much higher than what is found in a cup of tea. Therefore, cinnamon tea should be viewed as a complementary drink, not a medical treatment.
1) May Help with Blood Sugar Management
Cinnamon is widely studied for its potential role in improving insulin sensitivity, which helps the body use blood sugar more effectively. Some research suggests that cinnamon may help lower fasting blood sugar levels and may be beneficial for individuals with Type 2 Diabetes when used alongside conventional treatment [2].
2) May Support Weight Management
Early research indicates that cinnamon may influence metabolic health by potentially boosting metabolism and helping to regulate blood sugar levels, which could indirectly reduce excessive food cravings. However, cinnamon tea is not a weight-loss solution on its own, and results are highly dependent on overall diet and activity levels [3].
Tip: Consider boiling a cinnamon stick, adding raw honey, lemon juice, and optional spices like ginger, cardamom, or mint as part of a balanced diet.
3) Contains Antioxidants That May Support Skin Health
Cinnamon is rich in antioxidant compounds, such as polyphenols, which help protect the body against damage from free radicals that contribute to ageing [1]. By combating oxidative stress, the antioxidants in cinnamon tea may help maintain healthy skin.
4) May Have Benefits for Women’s Health, Including PCOS and Menstrual Comfort
Emerging clinical trials suggest that cinnamon consumption may have positive effects for women with Polycystic Ovary Syndrome (PCOS). This includes a potential for improvement in insulin resistance, a common feature of PCOS, and a possible beneficial effect on regularising menstrual cycles [4]. Additionally, cinnamon tea may help alleviate primary menstrual cramps (dysmenorrhea) and reduce associated symptoms like nausea and vomiting, according to some smaller studies [1].
5) May Support Immune Function
Cinnamon is noted for its high content of antioxidant polyphenols and proanthocyanidins, which naturally support immune function [1]. It also exhibits antiviral, antibacterial, and antifungal properties in laboratory settings [1]. This may make a warm cup of cinnamon tea a soothing and supportive beverage during a cold or sore throat, though it is not a direct cure.
6) May Promote Restful Sleep
While not a sedative, drinking a warm, relaxing beverage like cinnamon tea before bed can be part of a calming ritual. The warmth and aroma may help relax muscles and reduce tension, promoting a sense of well-being that is conducive to restful sleep. Furthermore, the potential for improved digestion and metabolic support may contribute to more peaceful rest [5].
Note: While these benefits are promising, it is essential to emphasise that more robust, large-scale human-based research is needed to definitively confirm many of these effects and to establish specific recommendations for daily consumption.
Expert Quote
“A cup of cinnamon tea is more than warmth; it’s a soothing ritual that nurtures your body, calms your mind, and awakens your senses with every spicy-sweet sip. Remember that herbal remedies should always complement, not replace, a healthy lifestyle and medical care.”
– Dr. Kavya Rejikumar
References
[1] Rao, P. V., & Gan, S. H. (2014). Cinnamon: A Multifaceted Medicinal Plant. Evidence-Based Complementary and Alternative Medicine, 2014(642942), 1–12. https://doi.org/10.1155/2014/642942
[2] Keramati, M., Musazadeh, V., Malekahmadi, M., Jamilian, P., Jamilian, P., Ghoreishi, Z., Zarezadeh, M., & Ostadrahimi, A. (2022). Cinnamon, an effective anti‐obesity agent: Evidence from an umbrella meta‐analysis. Journal of Food Biochemistry. https://doi.org/10.1111/jfbc.14166
[3] Dastgheib, M., Barati-Boldaji, R., Bahrampour, N., Taheri, R., Borghei, M., Amooee, S., Mohammadi-Sartang, M., Wong, A., Babajafari, S., & Mazloomi, S. M. (2022). A comparison of the effects of cinnamon, ginger, and metformin consumption on metabolic health, anthropometric indices, and sexual hormone levels in women with poly cystic ovary syndrome: A randomized double-blinded placebo-controlled clinical trial. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.1071515
[4] Kageyama, T., Seo, J., Yan, L., & Fukuda, J. (2024). Cinnamic acid promotes elongation of hair peg-like sprouting in hair follicle organoids via oxytocin receptor activation. Scientific Reports, 14(1). https://doi.org/10.1038/s41598-024-55377-y
[5] Lu, M., Li, Y., Jiang, G., Li, Q., Lu, C., Dong, B., Zhang, K., & Zhang, Y. (2020). Cinnamon extract is an effective sleep-promoting ingredient in an animal model by modulating GABA-A receptor. Food Science & Nutrition, 8(12), 6432-6441. https://doi.org/10.1002/fsn3.1932
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