How to Make Cinnamon Tea: Step‑By‑Step Guide & Benefits

Cinnamon tea is a fragrant, warming beverage prized for its delightful aroma and potential health benefits. This guide takes you through every step—from choosing the right cinnamon to brewing, flavoring, and using it for specific wellness goals.

Why Drink Cinnamon Tea?

Loaded with antioxidants, anti-inflammatory compounds, and blood‑sugar balancing effects, cinnamon tea is traditionally used to support wellness. Research supports its possible benefits for glucose control, digestion, menstrual support, and immune health.

Ingredients & Equipment

• 1–2 cinnamon sticks (preferably Ceylon cinnamon for lower coumarin content)
• 1 cup water
• Optional: honey, lemon, or ginger to taste
• Equipment: small saucepan or teapot and strainer or infuser

Step 1: Choose the Right Cinnamon

Ceylon cinnamon (“true cinnamon”) is preferred for its better flavor and lower coumarin levels compared to cassia varieties.

Step 2: Brew – Basic Simmer Method

1. Combine cinnamon stick and water in a saucepan.
2. Bring to a gentle boil, then reduce heat and simmer for 10–15 minutes.
3. Turn off the heat and steep for an additional 5 minutes for stronger flavor.
4. Strain into a cup and sweeten with honey or lemon if desired.

Step 3: Powder Method (Quick)

Stir ½ teaspoon ground cinnamon into a cup of hot water, let steep for 2–3 minutes, then strain or let it settle before sipping.

Step 4: Cold or Infused Versions

Steep a cinnamon stick in hot water for several hours. Chill overnight for refreshing iced cinnamon water or tea.

Health Benefits & Use Cases

• For cough relief: The warming properties can calm sore throats—see how on this guide.
• For digestion or flat tummy: Known to ease bloating and gas—more details in that article.
• For menstrual irregularities and cramps: Cinnamon may help ease discomfort—learn more in our menstrual guide.
• For blood sugar support: Cinnamon tea can offer mild glucose-lowering support—explore techniques in this post.

Additional Benefits

Consuming cinnamon tea may support weight management, reduce inflammation, and aid circulation. These effects combine traditional wellness wisdom with modern nutritional findings.

Scientific References

Recent studies explore formulation of Ceylon cinnamon tea blends for enhanced value and flavor. Others review its therapeutic effects, including antidiabetic, antioxidant, and anti-inflammatory roles. For more details, check:

• Innovative Cinnamon Tea Products (ResearchGate)
• The Active Ingredients and Therapeutic Effects of Cinnamon (ResearchGate)
• Recent Study on Cinnamon Water Extracts (ScienceDirect)

How Often & When to Drink

Consume 1–2 cups daily. Prefer Ceylon cinnamon to minimize liver risk from coumarin. Consult your doctor if taking medication for diabetes, blood pressure, or blood thinning.

Flavor Variations & Add‑Ins

• Add ginger or turmeric for extra warmth and anti-inflammatory benefits.
• Steep with herbal tea bags like chamomile or green tea for flavor blends.
• Use milk (dairy or plant‑based) for a creamy latte-style version.

Storage & Safety Tips

• Store prepared tea in the fridge and consume within 48 hours.
• Discard if off aroma or taste develops.
• Avoid excessive daily intake if using cassia cinnamon due to coumarin concerns.

Printable Recipe (Single Serving)

Prep Time: 5 minutes · Brew Time: 10–15 minutes · Yield: ~1 cup

• 1 cinnamon stick (Ceylon if possible)
• 1 cup water
• Honey or lemon to taste

1. Place water and cinnamon stick in a saucepan.
2. Bring to a gentle boil, reduce heat to simmer for 10–15 minutes.
3. Remove from heat and steep for 5 more minutes.
4. Strain into a cup and sweeten if desired.

When to Avoid Cinnamon Tea

If you are pregnant, breastfeeding, have liver conditions, or take blood-thinning medications, consult your healthcare provider before consumption. Start with small amounts to assess tolerance.

Whether you seek comfort, wellness, or simply a flavorful warm beverage, cinnamon tea delivers—simple to make and easy to enjoy.