What Does Cinnamon Do for Your Body?

Cinnamon is a spice made from the inner bark of trees in the Cinnamomum genus, and it has been used for thousands of years in cooking and traditional medicine. This article explains what cinnamon does for your body, breaking down its active compounds, potential health effects, and practical ways to include it in your diet. You’ll also find a simple recipe for a cinnamon-infused tea that makes it easy to enjoy the spice daily.

Ingredients

1 cinnamon stick (about 3 inches / 7.5 cm) or 1 teaspoon (2.5 g) ground cinnamon
1 cup (240 ml) water
1 teaspoon (5 ml) honey or maple syrup (optional)
1 thin slice of lemon (optional)

Instructions

In a small saucepan, bring the water to a boil over high heat.
If using a cinnamon stick, lightly crush it with the back of a spoon to release more surface area. Add the stick or ground cinnamon to the boiling water.
Reduce the heat to low and let the cinnamon simmer for 5 minutes. If using ground cinnamon, stir occasionally to prevent clumping.
Remove from heat. If using honey or maple syrup, stir it in while the tea is still warm. Add the lemon slice if desired.
Strain the tea into a mug if you used a cinnamon stick or if you prefer a smoother texture. Serve warm.

Tips

Choose Ceylon for daily use: Ceylon cinnamon (sometimes called “true” cinnamon) contains lower levels of coumarin, a compound that can be hard on the liver in large amounts. Cassia cinnamon, the more common supermarket variety, has higher coumarin. For a daily tea, Ceylon is a safer choice.
Adjust strength to taste: If you prefer a milder flavor, steep for 3 minutes instead of 5. For a stronger tea, use two cinnamon sticks or let it simmer for 7 minutes.
Don’t add honey to boiling water: High heat can destroy some of honey’s beneficial enzymes. Stir it in after the tea has cooled slightly.
Watch out for clumping: Ground cinnamon tends to form lumps when added to hot water. Whisk it in slowly or mix it with a little cold water first to make a paste.

Serving Suggestions

This cinnamon tea is delicious on its own, but you can also serve it over ice for a refreshing iced tea. Pair it with a light breakfast like oatmeal or toast with almond butter. For a cozy evening drink, add a splash of unsweetened almond milk and a pinch of nutmeg.

Variations

Spiced chai: Add 2-3 green cardamom pods, a small piece of fresh ginger, and 2 whole cloves along with the cinnamon. Simmer as directed, then strain.
Apple-cinnamon tea: Replace half the water with unsweetened apple juice. Omit the honey, as the juice adds natural sweetness.
Turmeric cinnamon tea: Add 1/2 teaspoon (1.5 g) ground turmeric and a pinch of black pepper to the simmering water. The pepper helps your body absorb turmeric’s curcumin.
Milk-based version: Use 1/2 cup (120 ml) water and 1/2 cup (120 ml) milk. Simmer the cinnamon in the water first, then add the milk and heat until steaming (do not boil).

Storage and Reheating

Cinnamon tea is best enjoyed fresh, but you can store it in an airtight container in the refrigerator for up to 3 days. To reheat, pour it into a small pot and warm over medium heat until steaming, or microwave in a mug for 30-45 seconds. If the tea has been refrigerated, give it a good stir before reheating, as the cinnamon may settle.

Frequently Asked Questions

Is cinnamon good for blood sugar?
Some research suggests that cinnamon may help improve insulin sensitivity and lower fasting blood sugar, but the effects are modest and not guaranteed. If you have diabetes, talk to your doctor before using cinnamon as a supplement, and never replace prescribed medication with it.

How much cinnamon can I safely eat per day?
For Ceylon cinnamon, up to 1-2 teaspoons (2.5-5 g) per day is generally considered safe for most adults. For Cassia cinnamon, it’s better to stay under 1 teaspoon (2.5 g) per day because of its coumarin content. Pregnant women and people with liver disease should be especially cautious and consult a healthcare provider.

Can cinnamon help with weight loss?
Cinnamon is not a weight-loss miracle. It may slightly boost metabolism or help control appetite due to its flavor, but any effect is small. Sustainable weight loss comes from a balanced diet and regular physical activity.

Does cinnamon have any side effects?
In normal culinary amounts, cinnamon is safe for most people. Large doses of Cassia cinnamon can cause liver damage over time because of coumarin. Some people may also experience mouth irritation or an allergic reaction. If you notice any discomfort, stop using it and talk to a doctor.

Can I use cinnamon essential oil instead?
No, essential oil is highly concentrated and can be toxic if ingested. Stick to culinary cinnamon powder or sticks. If you want a stronger flavor, use more ground cinnamon or a fresh stick.

What’s the difference between Ceylon and Cassia cinnamon?
Ceylon is lighter in color, sweeter, and more delicate in flavor. Cassia is darker, stronger, and more common in supermarkets. For daily tea, Ceylon is preferable because it has much less coumarin, but it can be harder to find and more expensive.

More recipes to cook

Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

Spotted an error? Tell us and we will correct it (corrections policy).