Organic Cinnamon Tea: Recipe, Benefits & Dosage

Cinnamon is one of the most consumed spices in the world. Known since antiquity, it appears in traditional pharmacopoeias from the Middle East to Asia. But behind its warm, familiar scent lies a lesser-known fact: there are several species of cinnamon, and not all are equal when it comes to safety. This page sets out the key differences between varieties, outlines recognised uses, and explains why coumarin deserves attention.

Ceylon or Chinese cinnamon: the essential difference

Four species of cinnamon are sold worldwide, but two dominate the European market. The difference between them goes beyond taste: it is a matter of safety.

• Ceylon cinnamon (Cinnamomum verum or C. zeylanicum): true cinnamon. Native to Sri Lanka, it is recognised by its thin, multi-layered rolled sticks and pale colour. Its coumarin content is very low (around 0.004%).
• Chinese cinnamon, or cassia (Cinnamomum aromaticum, C. cassia): the most widely sold cinnamon in shops. Thick sticks with a single layer and a darker colour. Stronger, more peppery flavour. Its coumarin content is 100 to 1,000 times higher than Ceylon cinnamon, sometimes reaching up to 1%.

The EFSA has set a tolerable daily intake (TDI) of 0.1 mg of coumarin per kilogram of body weight. For a 70 kg adult, that is a maximum of 7 mg per day. A few teaspoons of Chinese cinnamon can exceed this limit. This is why, for regular use or a course of treatment, Ceylon cinnamon is the right choice.

Recognised traditional uses of cinnamon

Cinnamon is included in the EMA HMPC community herbal monograph. The traditional use of Ceylon cinnamon is recognised for relieving mild digestive discomfort (feelings of sluggish digestion, bloating). Here is what the current literature acknowledges:

• Digestive comfort (recognised traditional use): cinnamon stimulates the production of digestive juices and eases mild bloating.
• Blood sugar levels (preliminary evidence): a meta-analysis published in the Journal of Medicinal Food observed a moderate reduction in fasting blood glucose in people with type 2 diabetes consuming 1 to 6 g of cinnamon per day. The evidence remains insufficient to speak of a treatment, though the effect is consistent. Cinnamon is not a substitute for antidiabetic medication.
• Antioxidant properties: cinnamon ranks among the spices richest in antioxidant polyphenols (procyanidins).
• A warming sensation: a well-documented effect of stimulating peripheral circulation, which explains its traditional use in winter.

What the science does not support: cinnamon does not cause significant weight loss, does not treat viral infections, has no demonstrated aphrodisiac effect, and does not prevent Alzheimer's disease. These claims belong to marketing, not pharmacology.

How to prepare a good cinnamon herbal infusion

Cinnamon releases its aromas and active compounds slowly. A long steep in hot, but not continuously boiling, water is key.

• Quantity: 1 Ceylon cinnamon stick (around 2 g) or 1 level teaspoon of powder per 250 ml cup.
• Water: bring to a gentle simmer (95°C / 200°F).
• Time: steep for 10 to 12 minutes with the cup covered. For a stronger flavour, you can prepare a decoction: simmer gently for 3 minutes, then leave off the heat for a further 10 minutes.
• Straining: pass through a fine sieve if using powder.
• Frequency: 1 to 2 cups a day for regular use with Ceylon cinnamon. If using cassia, limit to twice a week to stay within EFSA coumarin thresholds.

Cinnamon, lemon and honey recipe

A classic blend for seasonal discomfort:

• 1 Ceylon cinnamon stick in 250 ml of gently simmering water.
• Steep for 10 minutes, covered.
• Strain, then add the juice of half a lemon and 1 teaspoon of honey.
• Stir and drink warm, ideally in the early evening.

Flavour pairings

Cinnamon comes into its own when paired with other spices or botanicals:

• For digestive comfort: cinnamon + ginger + cardamom. Our ginger herbal infusion guide covers these combinations in detail.
• For seasonal discomfort: cinnamon + clove + lemon. See our clove guide.
• Indian Chai: black tea + cinnamon + ginger + clove + cardamom + black pepper + milk. A warming, spiced drink from the Indian subcontinent.
• Golden milk: cinnamon + turmeric + ginger + black pepper + plant-based milk. An Ayurvedic recipe.

Precautions and contraindications

Cinnamon is generally well tolerated at normal doses, but there are a few things worth knowing:

• Coumarin and Chinese cinnamon: this is the most important point. Cassia contains enough coumarin to reach hepatotoxic thresholds with sustained daily consumption. Choose Ceylon for courses of treatment and regular use.
• Pregnancy and breastfeeding: normal culinary use is fine, but avoid prolonged courses. At high doses, cinnamon may influence uterine circulation.
• Diabetes under treatment: a possible blood-sugar-lowering effect; monitor carefully if taking insulin or sulfonylureas, and let your doctor know about your intake.
• Liver conditions: avoid cassia. Ceylon remains an option at moderate doses.
• Anticoagulant therapy: possible potentiation; inform your healthcare provider of your consumption.
• Lauraceae allergy: rare but possible, primarily skin reactions with the essential oil.
• Cinnamon essential oil: highly concentrated in cinnamaldehyde and caustic to the skin. Never apply undiluted to skin, and never take orally without guidance from a qualified professional. The ANSES has issued warnings about the inappropriate use of essential oils containing phenols and aldehydes.

Further reading

To deepen your infusion rituals, explore our ginger herbal infusion guide, which pairs beautifully with cinnamon, discover our clove guide for warming combinations, or browse our Ayurvedic herbal infusion guide. Ready to brew? Take a look at our range of organic herbal infusions.