What happens if I drink cinnamon tea every day? Unpacking the benefits and risks

October 31, 2025 •

5 min read

While cinnamon is one of the most widely consumed spices, known for its powerful antioxidant and anti-inflammatory properties, regular consumption in tea form is a topic that warrants careful consideration. So, what happens if I drink cinnamon tea every day? The answer depends heavily on the type of cinnamon, the quantity consumed, and your individual health profile.

Quick Summary

Drinking cinnamon tea daily offers potential antioxidant, anti-inflammatory, and blood sugar regulation benefits. However, the risks, such as liver damage from high coumarin levels in Cassia cinnamon, depend on the type and amount consumed.

Key Points

Choose Ceylon Cinnamon: For daily use, opt for Ceylon cinnamon over Cassia to avoid high levels of coumarin, a compound that can cause liver damage.
Practice Moderation: Even with safer Ceylon cinnamon, it's wise to limit daily intake to a few cups to prevent potential side effects and maximize benefits.
Watch for Drug Interactions: If you take medication for diabetes, heart conditions, or liver disease, consult a doctor, as cinnamon can interact with these drugs.
Manage Blood Sugar and Inflammation: Regular consumption can help regulate blood sugar levels and combat inflammation due to its antioxidant properties.
Observe for Side Effects: Be mindful of potential side effects like mouth sores, throat irritation, or low blood sugar, especially if using Cassia cinnamon.
Support Digestive and Heart Health: Cinnamon tea can aid digestion, reduce bloating, and may improve heart health by lowering blood pressure and cholesterol.

The Health Benefits of Daily Cinnamon Tea

Daily consumption of cinnamon tea offers a range of potential health benefits, backed by a history of medicinal use across various cultures. The key lies in the spice's bioactive compounds, such as cinnamaldehyde, which contribute to its therapeutic effects.

Antioxidant and Anti-inflammatory Properties

Cinnamon tea is rich in polyphenolic antioxidants, which help protect the body from oxidative stress caused by free radicals. By fighting this damage at a cellular level, cinnamon helps lower the risk of chronic diseases linked to inflammation. Its anti-inflammatory properties may also help alleviate conditions like arthritis.

Blood Sugar Regulation

For many, one of the most compelling reasons to drink cinnamon tea is its effect on blood sugar. Cinnamon mimics insulin's effects and improves insulin sensitivity, helping move glucose from the bloodstream into cells more efficiently. This can be particularly beneficial for individuals with type 2 diabetes or prediabetes and may help prevent post-meal blood sugar spikes.

Heart Health Improvements

Evidence suggests that consistent cinnamon intake may contribute to better heart health. It has been shown to reduce blood pressure, triglycerides, and LDL ("bad") cholesterol levels in some individuals. Additionally, it may increase levels of HDL ("good") cholesterol.

Potential Aid for Weight Management

While not a magic solution, cinnamon tea is often touted for its weight-management properties. It may aid in weight loss by:

Regulating blood sugar and reducing cravings
Boosting metabolism and enhancing thermogenesis
Slowing down stomach emptying, which promotes a feeling of fullness

Relief from Menstrual Discomfort

For women who experience painful periods, cinnamon tea may offer a natural remedy. Studies have found that consuming cinnamon can significantly reduce menstrual pain, bleeding, nausea, and vomiting.

Digestive and Immune Support

Cinnamon's natural antibacterial and antifungal properties can help fight off various infections. As a digestive aid, it promotes the secretion of digestive enzymes, which can help reduce gas, bloating, and stomach upset, especially after a meal.

The Critical Difference: Cassia vs. Ceylon Cinnamon

Before making cinnamon tea a daily habit, it is crucial to understand the two main types of cinnamon available commercially and their distinct properties.

Cassia vs. Ceylon Cinnamon Comparison


Feature	Cassia Cinnamon	Ceylon Cinnamon
Origin	Most common, originates from various Cinnamomum species	Less common, known as "true" cinnamon, from Cinnamomum verum
Coumarin Content	High levels, can cause liver damage in excess	Very low, making it safer for frequent consumption
Risk for Daily Use	Higher, due to potential liver toxicity	Lower, due to minimal coumarin
Flavor	Stronger, spicier, and often more bitter	Milder, sweeter, and more delicate
Availability	Widely available and inexpensive	Harder to find and typically more expensive

The Potential Risks and Side Effects of Daily Consumption

While Ceylon cinnamon is generally safe, excessive consumption of Cassia cinnamon can lead to serious health issues due to its high coumarin content.

Risk of Liver Damage from Coumarin

Cassia cinnamon is a rich source of coumarin, a compound that is hepatotoxic, meaning it can cause liver toxicity and damage when consumed in large amounts over a prolonged period. Health authorities have set tolerable daily intake limits for coumarin to prevent this risk.

Other Potential Side Effects

Overconsumption of cinnamon can also cause other adverse reactions, such as:

Mouth Sores: Some individuals may experience oral lesions or irritation, a condition known as cinnamon stomatitis, triggered by the compound cinnamaldehyde.
Low Blood Sugar (Hypoglycemia): For individuals with diabetes taking medication, consuming too much cinnamon can compound the blood sugar-lowering effect, potentially causing dangerously low blood sugar levels.
Breathing Problems: Inhaling dry ground cinnamon can irritate the throat and lungs and potentially cause breathing difficulties or, in severe cases, aspiration pneumonia.
Allergic Reactions: Though rare, some people are allergic to cinnamon and may experience symptoms like hives, itching, or digestive upset.

Drug Interactions

Cinnamon can interact with certain medications, intensifying their effects or exacerbating side effects. It is important to consult a healthcare provider if you take:

Diabetes medication: To avoid dangerously low blood sugar
Blood thinners: As high doses of coumarin can increase the risk of bleeding
Liver-affecting drugs (e.g., statins, acetaminophen): To prevent an increased risk of liver damage

Brewing a Safe and Healthy Cinnamon Tea

Making your own cinnamon tea is simple and allows you to control the type and amount of cinnamon. For daily consumption, prioritizing Ceylon cinnamon is the safest choice.

Simple Ceylon Cinnamon Tea Recipe:

Ingredients:
- 1 cup of water
- 1 Ceylon cinnamon stick (about 3 inches)
Instructions:
1. Combine the water and cinnamon stick in a small saucepan.
2. Bring the water to a boil over medium heat.
3. Reduce the heat and simmer gently for 10-15 minutes.
4. Remove from the heat and let it steep for another 10 minutes to deepen the flavor.
5. Strain and serve. Add honey or lemon to taste if desired.

Finding the Right Balance: Moderation is Key

For Cassia cinnamon, experts suggest limiting daily intake to about half a teaspoon to stay within safe coumarin levels, especially if consuming it frequently. With Ceylon cinnamon, the risk of coumarin toxicity is negligible, allowing for more liberal use, although moderation is still advisable for overall health. The best approach for daily intake is to use high-quality Ceylon cinnamon and not exceed a couple of cups per day.

Conclusion: Weighing the Daily Intake

In conclusion, whether drinking cinnamon tea every day is a healthy habit or a potential risk depends almost entirely on the type and quantity of cinnamon used. While the rich antioxidant, anti-inflammatory, and blood sugar-regulating properties of cinnamon offer compelling health benefits, the high coumarin content in common Cassia cinnamon poses a significant risk of liver damage with excessive or prolonged intake. For a safer daily regimen, choosing Ceylon, or "true," cinnamon is the prudent choice. Always consult a healthcare professional before adding any supplement, including cinnamon, to your daily routine, especially if you have pre-existing health conditions or take medication. The key is to enjoy this aromatic spice in moderation and with awareness.

For more information on the various health benefits of cinnamon, check out this article from Healthline.

https://www.healthline.com/nutrition/cinnamon-tea-benefits

Frequently Asked Questions

Yes, but it depends heavily on the type of cinnamon. Daily consumption is generally considered safe if you use Ceylon cinnamon, known as 'true' cinnamon, because it contains very low levels of coumarin. Daily intake of Cassia cinnamon, the most common type, is riskier due to its high coumarin content, which can cause liver damage in excessive amounts.

Regular consumption of cinnamon tea can provide a number of health benefits, including supporting blood sugar regulation by improving insulin sensitivity, offering antioxidant protection against inflammation, and potentially aiding in heart health by reducing blood pressure and cholesterol.

The main risk comes from Cassia cinnamon, which contains high levels of coumarin, a compound linked to liver damage with excessive intake. Other potential side effects include mouth sores, allergic reactions, and dangerously low blood sugar levels in those on diabetes medication.

For Cassia cinnamon, it's best to stick to small, occasional doses. For safer Ceylon cinnamon, drinking one to two cups daily is generally considered acceptable. However, always listen to your body and consult a healthcare professional about appropriate dosage, especially for regular, long-term use.

While not a primary weight-loss tool, cinnamon tea may assist weight management by helping to regulate blood sugar levels, which reduces cravings, and by promoting a feeling of fullness. Some evidence also suggests it may boost metabolism.

Yes, some studies suggest that cinnamon tea can be an effective natural remedy for relieving menstrual cramps and other related symptoms, such as nausea and excessive bleeding.

If you take diabetes medication, you should consult your doctor before regularly drinking cinnamon tea. Cinnamon can lower blood sugar, and combining it with your medication could cause your blood sugar to drop too low.

Cassia is the more common and cheaper cinnamon, characterized by a stronger, spicier flavor and high levels of the potentially liver-toxic compound, coumarin. Ceylon, or "true" cinnamon, has a milder flavor and contains only trace amounts of coumarin, making it a safer option for daily consumption.