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Cinnamon tea is hot water steeped with cinnamon sticks, ground cinnamon or a cinnamon tea bag, and the most important choice you make is which cinnamon goes in the cup. Cassia cinnamon, the type most sold in North America, can contain enough coumarin to concern people who drink it often, while Ceylon cinnamon contains only traces. Research on cinnamon and glucose is mixed and was done with capsules, not tea. Here is how to tell the types apart, what the studies found, the side effects and who should be careful.
Peptide Labs does not sell cinnamon tea; we sell supplements whose labels list cinnamon bark extract, described below with label facts only. This article is general information, not medical advice.
Key Takeaways
- Cassia cinnamon can be high in coumarin, a natural compound that can harm the liver in sensitive people.
- Ceylon cinnamon (Cinnamomum verum) contains only traces of coumarin.
- A 2024 lab study found high coumarin in boiled cassia stick extracts, so the stick type matters for tea.
- Studies of cinnamon and glucose used capsules and gave mixed results; they say little about tea.
- People with liver disease, those taking statins or other liver-processed drugs, and pregnant women should ask a clinician.
What is cinnamon tea?
Cinnamon is the dried inner bark of several trees in the genus Cinnamomum. For cinnamon stick tea, people simmer or steep whole sticks; others stir ground cinnamon into hot water or use a bag that blends cinnamon with black tea, rooibos, ginger or apple. Pure cinnamon tea is caffeine free, but blends with black tea are not, so check the box. Our main cinnamon guide covers the spice in depth.
Ceylon vs cassia sticks
According to NCCIH, Ceylon cinnamon grows mainly in Sri Lanka and is often called true cinnamon, while cassia, grown in southeastern Asia, is the most common type sold in North America. Indonesian and Vietnamese cassia are related species. The German Federal Institute for Risk Assessment (BfR) gives a simple way to tell sticks apart: Ceylon sticks are made of many thin, papery layers rolled together, with a cross-section that looks like a cut cigar, while cassia sticks are one thick, hard layer curled inward. Ground powders are hard to tell apart, so look for the words Ceylon cinnamon or the name Cinnamomum verum on the package. Most generic grocery cinnamon is cassia.
| Feature | Ceylon cinnamon | Cassia cinnamon |
|---|---|---|
| Botanical name | Cinnamomum verum (C. zeylanicum) | C. cassia (aromaticum), C. burmannii, C. loureiroi |
| Main origin | Sri Lanka | China, Indonesia, Vietnam |
| Stick look | Many thin layers, crumbly | One thick, hard layer |
| Coumarin | Traces only | Can be high |
| Typical US labeling | Usually named as Ceylon | Often just labeled cinnamon |
Coumarin in cinnamon tea
Coumarin is a natural flavor compound. BfR explains that in especially sensitive people even fairly small amounts can cause liver damage, usually reversible, and both BfR and the European Food Safety Authority (EFSA) set a tolerable daily intake based on body weight. BfR advises people who use large amounts of cinnamon often to choose Ceylon, and it notes that a short period above the tolerable intake is not considered a health risk. It also states that no case of liver damage from eating cinnamon had been described in the scientific literature.
Does coumarin end up in the tea? A 2024 study in the Turkish Journal of Medical Sciences tested seven commercial samples, including sticks, tea bags and capsules, and found high coumarin levels in boiled (decoction) and alcohol extracts of cassia sticks, at levels the authors said could pose a health risk under EFSA data; it concluded that the source of the cinnamon is crucial. A separate lab study found less coumarin in water infusions than in alcohol extracts. A University of Mississippi study detected coumarin in every US cinnamon product it bought, including supplements, with only traces in true cinnamon. If cinnamon tea is a daily habit, Ceylon cinnamon tea is the cautious choice.
Cinnamon tea benefits: what the research shows
Most interest in cinnamon tea benefits centers on blood glucose. NCCIH says research does not clearly support using cinnamon for any health condition and that it is unclear whether it helps with diabetes or weight loss. The trials behind the headlines tested cinnamon powder or extract in capsules, mostly cassia, in people who already had type 2 diabetes:
- A 2012 Cochrane review of 10 trials (577 people with diabetes) found insufficient evidence; effects on fasting glucose were inconclusive and there was no significant difference in HbA1c.
- A 2025 review in Nutrition Reviews pooled 28 trials (3,054 adults with type 2 diabetes) and reported lower glucose measures, but the results varied so widely between studies that the pooled numbers are hard to interpret.
- No trial we found tested cinnamon tea itself, so the amount of active compounds in a cup is unknown.
If you have diabetes or prediabetes, talk to your clinician before relying on any spice or supplement, and never change a prescribed medicine because of these studies. Cinnamon may add to the effect of glucose-lowering drugs. Our guides to berberine and sugar cravings cover related research. As a warm, unsweetened drink, cinnamon tea can replace a sugary beverage, which is a benefit of the swap rather than of the cinnamon.
Cinnamon tea side effects and who should be careful
NCCIH says cinnamon is likely safe in the amounts found in food, while larger amounts or long-term use may cause stomach problems or allergic reactions. The main cinnamon tea side effects and cautions:
- Liver disease: NCCIH notes long-term use of high-coumarin cassia may be a concern for people with liver disease.
- Statins and other medicines: a published case report describes hepatitis in a woman who took cinnamon supplements with a statin; it resolved after both were stopped. MSKCC also notes lab signals for interactions with drugs processed by the liver. Ask your pharmacist.
- Mouth irritation and allergy: MSKCC lists mouth sores from cinnamon-flavored products and allergic reactions.
- Pregnancy and breastfeeding: NCCIH says larger amounts of Ceylon cinnamon in pregnancy are considered unsafe, and there is little data on breastfeeding.
- Dry powder: NCCIH warns that the cinnamon challenge, swallowing a spoonful of dry powder, is unsafe.
Lead in ground cinnamon
In 2023 the FDA linked cinnamon applesauce pouches to lead poisoning in children and called the cause economically motivated adulteration of the cinnamon. Since March 2024 the agency has issued alerts on certain ground cinnamon brands with elevated lead and advised people not to use the listed products. Whole sticks from a reputable source are a simple way to know what you are steeping.
Cinnamon in supplements we carry
Cinnamon bark extract appears in many blended supplements, and labels differ on whether they name the species. Plant People WonderBurn gummies list Cinnamomum verum (Ceylon) bark extract with gynostemma, apple cider vinegar extract and chromium, sweetened with maltitol and isomalt. ColonBroom GLP-1 Premium Booster capsules list cinnamon bark extract with green tea leaf, green coffee bean and lemon bioflavonoid, but the label does not state the species. When a label does not name the species, ask the brand. Our guide to third-party tested supplements explains testing seals, and our ginger tea guide covers another popular spice tea.
Frequently Asked Questions
What are the main cinnamon tea benefits?
It is a caffeine-free, naturally sweet-tasting drink. Research on cinnamon and glucose used capsules and gave mixed results, so specific health benefits of the tea are not established.
Is Ceylon cinnamon tea better than cassia?
For regular drinking, Ceylon is the more cautious choice because it contains only traces of coumarin, while cassia can contain much more.
What are cinnamon tea side effects?
Stomach upset, mouth irritation and allergic reactions are possible. High-coumarin cassia used often may be a concern for the liver in sensitive people.
How can I tell if my cinnamon sticks are Ceylon?
Ceylon sticks have many thin, fragile layers rolled together. Cassia sticks are a single thick, hard layer.
Can I drink cinnamon tea while pregnant?
Small food amounts are common, but NCCIH says larger amounts are considered unsafe in pregnancy. Ask your prenatal provider.
Does cinnamon tea interact with medications?
It may add to glucose-lowering drugs, and a case report links cinnamon supplements plus a statin to liver inflammation. Ask your pharmacist.
Questions about a label? Contact us or read our Buyer’s Guide. Follow the label and ask a healthcare provider before using any herbal product regularly, especially if you take medicines or are pregnant. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Ceylon vs Cassia Cinnamon: Coumarin, Blood Sugar Research and Safety, Ginger Tea Benefits: What the Research Shows and Side Effects, Hibiscus Tea Benefits, Side Effects and Blood Pressure Research.