Is it okay to drink cinnamon tea daily?

November 20, 2025 •

4 min read

According to the European Food Safety Authority, the tolerable daily intake of coumarin, a compound found in many cinnamon varieties, is about 0.1 mg per kilogram of body weight. This fact is critical to consider when asking, 'Is it okay to drink cinnamon tea daily?' as the answer depends on the type and amount of cinnamon consumed.

Quick Summary

The daily consumption of cinnamon tea is generally safe, but depends on the cinnamon type. Cassia cinnamon contains high levels of coumarin, potentially harmful in large quantities, while Ceylon cinnamon has only trace amounts. Moderate intake of Ceylon cinnamon tea can offer numerous health benefits, but high consumption of Cassia cinnamon tea is not recommended, especially for those with liver conditions.

Key Points

Ceylon vs. Cassia: The safety of drinking cinnamon tea daily depends heavily on the type; Ceylon is safe for regular consumption, while Cassia is not due to its high coumarin content.
Liver Health: High coumarin levels in Cassia cinnamon can be toxic to the liver over time, making Ceylon cinnamon the only recommended type for daily tea drinking.
Potential Benefits: Daily intake of Ceylon cinnamon tea can offer antioxidant, anti-inflammatory, and blood sugar-regulating benefits, along with aiding heart health and digestion.
Dosage Matters: To be safe, adults should aim for no more than half a teaspoon of Cassia cinnamon daily, while Ceylon can be consumed more liberally in tea form.
Look for Labels: Assume un-labeled grocery store cinnamon is Cassia. Look specifically for "Ceylon" or "True Cinnamon" to ensure you are getting the safer variety for daily use.
Consider Medications: Individuals on medications for diabetes, liver disease, or taking blood thinners should consult a doctor before starting a daily cinnamon tea habit.
Listen to Your Body: Side effects like mouth sores, digestive upset, or allergic reactions can occur, so monitor your body's response and adjust your intake accordingly.

The Core Difference: Ceylon vs. Cassia Cinnamon

To understand if it's safe to drink cinnamon tea daily, you must first know the difference between the two main types of cinnamon. Most supermarkets stock the more common and affordable Cassia cinnamon, whereas the more delicate and expensive Ceylon cinnamon is known as "true cinnamon". The key distinction lies in their coumarin content.

Ceylon (Cinnamomum verum): Hailing from Sri Lanka, this is often called "true cinnamon." It is characterized by its mild, sweet flavor and thin, multi-layered bark. Critically, it contains only negligible amounts of coumarin, making it safe for regular, daily consumption.
Cassia (Cinnamomum cassia): This variety is common in most grocery stores and originates primarily from China and Indonesia. It has a stronger, spicier flavor and a thicker, rougher bark. Cassia contains significantly higher levels of coumarin, which can be toxic to the liver if consumed in large quantities over time.

The Health Benefits of Daily Cinnamon Tea

When using the safer Ceylon variety in moderation, daily cinnamon tea can provide a range of science-backed health benefits.

Rich in antioxidants: Cinnamon is packed with potent antioxidants, like polyphenols, that help protect the body from oxidative damage caused by free radicals.
Anti-inflammatory effects: Chronic inflammation is a root cause of many diseases. Compounds in cinnamon tea have been shown to help reduce inflammation markers.
Blood sugar regulation: Cinnamon may help improve insulin sensitivity and lower blood sugar levels by mimicking the effects of insulin and slowing carbohydrate breakdown. This can be particularly helpful for managing type 2 diabetes.
Heart health support: Regular intake has been linked to reductions in LDL ("bad") cholesterol and triglyceride levels, while potentially increasing HDL ("good") cholesterol.
Relief from menstrual cramps: Studies have found that cinnamon can significantly reduce the pain and associated symptoms like nausea and vomiting for some women experiencing menstrual cramps.
Support for weight management: By improving insulin sensitivity and metabolism, cinnamon tea may offer supportive benefits for weight loss efforts.

Comparison Table: Ceylon vs. Cassia


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka, Southern India	China, Indonesia, Vietnam
Coumarin Content	Very low	High
Flavor	Mild, sweet, delicate	Strong, spicy, pungent
Appearance	Light brown, thin, multi-layered, crumbly sticks	Dark reddish-brown, thick, hard, single-layer sticks
Daily Use	Generally safe	Only safe in moderation
Price	More expensive	More affordable

The Risks of Overconsumption, Especially with Cassia

While the health benefits of cinnamon tea are appealing, it's crucial to be aware of the potential risks associated with excessive intake, particularly of the Cassia variety due to its high coumarin content.

Liver damage: Coumarin is a hepatotoxin, meaning it can cause liver damage in high doses. For those who frequently consume cinnamon or have pre-existing liver conditions, sticking to Ceylon cinnamon is a critical safety measure.
Mouth sores and irritation: An allergic reaction to cinnamaldehyde, a compound in cinnamon, can occur. In some individuals, consuming large amounts can cause sores or a burning sensation in the mouth or lips.
Low blood sugar: For individuals with diabetes, regular cinnamon consumption could enhance the effect of their blood-sugar-lowering medication, potentially causing blood sugar levels to drop too low.
Interactions with medication: High doses of cinnamon, particularly Cassia, can interact with blood-thinning medications like warfarin, and drugs for liver or heart conditions.

How to Safely Incorporate Cinnamon Tea into Your Routine

To enjoy the benefits of cinnamon tea daily without the risks, follow these guidelines:

Choose the right cinnamon: Always opt for Ceylon cinnamon, especially if you plan to consume it regularly or have liver concerns. Look for "Ceylon" or "True Cinnamon" on the packaging.
Monitor your intake: Limit your consumption to one to two cups of tea per day. For Cassia, the risk is higher, and health authorities recommend limiting intake to about half a teaspoon daily. Ceylon, having a low coumarin level, is much safer for daily use.
Use whole sticks: Steeping whole cinnamon sticks is often safer than using large amounts of ground powder, as it can be easier to control the dosage. Whole sticks also retain more of their essential oils.
Listen to your body: Pay attention to any side effects, such as digestive upset or mouth irritation. If any issues arise, reduce your intake or stop consuming the tea.
Consult a healthcare provider: If you are pregnant, breastfeeding, or have any existing health conditions (especially liver or diabetes), or are on medication, speak with a doctor or a registered dietitian before starting a daily cinnamon tea regimen.

Conclusion

Drinking cinnamon tea daily is perfectly okay for most healthy individuals, provided they make an informed choice about the type of cinnamon used. Ceylon cinnamon is the safest and recommended option for regular consumption due to its low coumarin content, allowing you to enjoy its antioxidant, anti-inflammatory, and metabolic benefits without significant risk. In contrast, routine daily consumption of Cassia cinnamon, with its high coumarin levels, should be approached with caution and limited to small amounts to avoid potential liver toxicity. As with any dietary habit, moderation and awareness of individual health needs are key to harnessing the positive aspects of this warming spice.

World Health Organization information on Coumarin

Frequently Asked Questions

Yes, drinking cinnamon tea every day is generally safe, provided you use Ceylon cinnamon. The Cassia variety contains high levels of coumarin, which can be toxic to the liver with consistent, high intake.

The main difference is the coumarin content. Cassia cinnamon, the most common variety, has significantly higher levels of coumarin. Ceylon, or "true" cinnamon, has only trace amounts, making it the safer choice for daily consumption.

For Ceylon cinnamon tea, a moderate intake of one to two cups per day is generally considered safe. For tea made from Cassia cinnamon, it is best to limit consumption significantly to avoid the risk of liver damage from coumarin.

Yes, some studies suggest that cinnamon tea may support weight loss efforts by improving insulin sensitivity and boosting metabolism. However, more research is needed to confirm the extent of these benefits at typical tea dosages.

People who are pregnant, breastfeeding, have liver disease, diabetes, or are on medication (especially blood thinners) should consult a healthcare provider before consuming cinnamon tea daily.

Research indicates that cinnamon can help lower blood sugar levels and improve insulin sensitivity. This effect is beneficial for managing blood sugar, particularly for those with prediabetes or type 2 diabetes.

When in stick form, Ceylon cinnamon is light brown with thin, multi-layered, papery quills, while Cassia is darker, thicker, and harder. For powdered cinnamon, always check the label for "Ceylon" or "True Cinnamon".