Does Cinnamon Tea Help You Lose Weight? The Honest Answer
Does cinnamon tea help you lose weight? Not likely to cause any major weight loss just from drinking brewed cinnamon tea.
There have been some studies that show weight and waistline decreasing when taking cinnamon supplements. But other studies show no change in weight at all. These studies used supplements not a simple cup of cinnamon tea so we can’t assume you will lose weight by drinking it.
If you switched to cinnamon tea instead of drinking something with sugar it could decrease your calorie intake. But drinking cinnamon tea will not help you burn fat.
Medical disclaimer: This article is for general information only and is not medical advice. Talk with a qualified healthcare professional before using cinnamon supplements or making changes to your care, especially if you have a health condition, take medication, are pregnant, or are breastfeeding.
Key Takeaways
- While there are many claims that drinking cinnamon tea will help you lose weight, the scientific community does not support these claims.
- The overwhelming majority of studies on cinnamon’s effectiveness in weight loss used supplements rather than brewed tea.
- Studies using supplements showed very little evidence and mixed results regarding whether consuming them would lead to weight loss.
- Replacing high-calorie beverages like soda with unsweetened cinnamon tea may assist in reducing your caloric consumption.
- There is no established number of cups of cinnamon tea per day that could result in weight loss. Additionally, there is no determined “best” time to consume cinnamon tea for weight loss.
- Consuming Cassia Cinnamon regularly or in large amounts may also lead to ingesting coumarin, which can be harmful if consumed excessively over time, especially for individuals with liver disease.
- Cinnamon tea is not a substitute for nutritious meals, regular exercise, medication, or doctor visits.
What Is Cinnamon Tea?
Cinnamon tea is made by steeping a cinnamon stick or ground cinnamon in hot water. Cinnamon comes from the bark of several trees in the Cinnamomum family.
The two types most commonly sold are:
- Cassia cinnamon, which is common in the United States and often has a stronger taste
- Ceylon cinnamon, sometimes called “true cinnamon”
Cassia cinnamon can contain more coumarin than Ceylon cinnamon. Coumarin is a natural compound that may be a concern with prolonged or high intake for some people.
Plain cinnamon tea has few calories. Bottled cinnamon drinks, chai beverages, and café drinks can contain added sugar, syrup, or cream, so they are not the same as plain brewed tea.
Does Cinnamon Tea Help You Lose Weight? What the Evidence Says
There is no strong evidence that a cup of cinnamon tea causes significant weight loss.
Researchers have studied cinnamon supplements and possible effects on body weight and other health measures. A systematic review of 21 clinical trials found small average reductions in body weight and body mass index. It did not find a clear overall effect on waist circumference or body-fat mass. Results varied across the studies.
A 2025 review of 49 randomized trials found a reduction in waist circumference, but no significant overall effect on body weight, BMI, or body fat. The studies involved cinnamon supplements, not cups of cinnamon tea.
These results need context. Studies can differ in the type of cinnamon used, the amount, the length of the study, and the people who took part. Some may include participants with specific health conditions. Small changes in a group of study participants do not mean every person will have the same result.
Most important, supplement research does not show that ordinary cinnamon tea produces the same effects. A supplement may contain a measured dose of cinnamon, while the amount that passes from a stick into a cup of tea can vary.
The National Center for Complementary and Integrative Health says it is unclear whether cinnamon supplements help with weight loss. More research is needed.
How Cinnamon Tea May Fit Into a Weight Loss Plan
Cinnamon tea may help indirectly if you enjoy it as a lower-calorie alternative to another drink.
It can replace a sugary drink
Replacing soda, sweet tea, or a sweetened coffee with unsweetened cinnamon tea may reduce calories from beverages. This can be a practical change if it fits your routine and does not lead you to add extra calories elsewhere.
The drink itself does not “melt” fat. The potential benefit is that a lower-calorie beverage can help you make a change you are willing to keep. For more ideas, read how to drink tea without adding extra calories.
It can add flavor without much sweetness
Cinnamon has a warm, spicy flavor. You can also add lemon, ginger, or mint if you enjoy them. These additions can make the drink more appealing, but they do not create a special weight-loss effect.
Water is fine as well. There’s no reason you must drink cinnamon tea you can always just drink water or whatever else you want as long as its sugar free.
It may support a mindful routine
A warm drink can give you a moment to pause before having a snack or a second serving. You might use that time to check whether you feel hungry, thirsty, tired, or stressed.
That can be a helpful routine for some people, but it is not proof that cinnamon suppresses appetite through a biological effect. Cinnamon tea should not be used to ignore hunger or replace a meal.
For more practical ideas, see simple healthy weight management tips that can fit your routine.
Cinnamon Tea and Blood Sugar
Many people think of cinnamon when they hear blood sugar. There have been studies done with cinnamon supplements and blood sugar readings. However there is no study that has proven cinnamon tea can help cure diabetes.
There are many things that can effect your body weight. Changing one reading on your blood sugar will not cause weight loss. Your diet, exercise, sleep, stress levels, medicine, genetic and illnesses can all play a role.
If you have diabetes do not use cinnamon tea as a substitute for your medicine. Blood sugar checks or your doctors orders. Speak with your doctor if you would like to drink cinnamon or take a supplement. This is very important if you are on medication for your diabetes.
How to Make Cinnamon Tea
This recipe makes a simple unsweetened drink. It is not a proven weight-loss treatment or a study-tested dose.
Ingredients
- 1 cinnamon stick
- 8 to 12 ounces of water
- Lemon, ginger, or mint, optional
- Honey, optional
Instructions
- Bring the water to a gentle boil.
- Add the cinnamon stick.
- Simmer for 5 to 10 minutes.
- Remove the stick and let the tea cool enough to drink.
- Add lemon, ginger, or mint if you like.
- Drink it unsweetened, or add a small amount of honey for taste.
If you’re using ground cinnamon, begin with just a little bit. Start with about a quarter teaspoon, the size you’d use in cooking. Ground cinnamon doesn’t completely dissolve, so some may accumulate at the bottom of your cup. Do not sniff your cinnamon spice in dry powder form, as this can irritate your throat and lungs.
Honey contains calories and sugar. You can flavor your tea with honey, but using too much will decrease the overall caloric difference between your tea and a sugary beverage.
Is There a Best Time to Drink Cinnamon Tea?
There is no proven best time to drink cinnamon tea for weight loss. You can have it in the morning, after a meal, or in the evening. Choose a time that suits your preferences.
Some people may enjoy it:
- Instead of a sweetened morning drink
- After lunch instead of a sugary beverage
- In the afternoon as a warm drink
- After dinner instead of a dessert drink
Plain cinnamon tea does not contain caffeine. A cinnamon blend that includes black tea or green tea may contain caffeine, so check the ingredients if you are sensitive to it.
Drinking a large amount of any liquid before bed may wake you during the night. If that happens, have your tea earlier or drink a smaller amount.
Ceylon Cinnamon, Cassia Cinnamon, and Supplements
Ceylon cinnamon, Cassia cinnamon, ground cinnamon, and supplements are not equivalent. A cinnamon stick soaked in water may provide more or less cinnamon than ground spice or a concentrated capsule form.
Studies about weight-loss used measured doses of cinnamon supplements. You can’t apply their findings to regular tea. More cinnamon isn’t necessarily better and could cause more side effects.
Cassia cinnamon is what’s most commonly sold in the United States. Ceylon cinnamon might have much less coumarin, but amounts vary between products. Just because you choose Ceylon doesn’t mean you can consume unlimited amounts.
Spend wary of products claiming rapid fat loss, a flat stomach, or crazy results in only a few days. The fact that it’s on a supplement label or in a marketing claim doesn’t make it true.
Cinnamon Tea Safety
Cinnamon is commonly used as a spice in food. Larger amounts or long-term use may not be suitable for everyone.
Considering a commercial slimming tea? Review the full ingredient list, safety warnings, price, and return terms before buying. The seller’s page makes weight-loss claims that this article has not verified. Review the seller’s product details.
Coumarin and liver health
Cassia cinnamon can contain coumarin. The amount varies between products. Prolonged high intake may be a concern for people who are sensitive to coumarin, including some people with liver disease. Ceylon cinnamon may contain only a trace amount.
Product labels may not always identify the type of cinnamon. If you plan to use cinnamon often, ask a healthcare professional about what may be appropriate for you.
Medication and health conditions
The evidence on cinnamon and medication interactions is limited. Still, herbs and supplements can affect people differently. Ask a healthcare professional or pharmacist before using cinnamon supplements or large amounts regularly if you take medication, have liver disease, or have a chronic health condition.
If you take medication for diabetes or a blood thinner, do not start concentrated cinnamon products without checking with a healthcare professional. They can consider your medication and health history.
Pregnancy and breastfeeding
Using cinnamon as a small amount of spice in food is different from using concentrated supplements or large amounts regularly. If you are pregnant or breastfeeding, ask a healthcare professional before using cinnamon in these ways.
For more general information about tea safety, read Is Tea Bad for You? Risks, Side Effects, and Safety Tips.
How to Use Cinnamon Tea in a Realistic Routine
If you like cinnamon tea, keep the routine simple:
- Do not add any added sugars to the beverage (such as honey or syrup); alternatively, limit to a very small amount of added sugar/sweetener.
- Use this low-calorie beverage in place of a high-calorie beverage that you normally consume.
- Maintain normal eating times with foods that contain protein, fiber, and all essential nutrients.
- Select an enjoyable type of physical activity you can maintain over time (i.e., walking).
- Allow adequate time for your new routine. Your daily body weight may fluctuate from day-to-day due to numerous factors; therefore, track long-term patterns in addition to any single weigh-in.
Do not use cinnamon tea to skip meals. Tea cannot provide the protein, fiber, vitamins, and minerals your body needs. Skipping meals may also leave you very hungry later.
The most useful change is the one you can maintain. If cinnamon tea helps you enjoy unsweetened drinks, it may be a good fit. If you do not like it, you do not need to drink it to manage your weight.
The Bottom Line
There are a few ways that drinking cinnamon tea can help with weight loss. However there are not enough studies to show that just drinking cinnamon tea will help you lose weight.
While cinnamon supplements have been studied and shown some results they may not work the same when consumed as tea. Also there isn’t an amount or time of day that has been determined to be most beneficial for drinking cinnamon tea to lose weight.
Enjoy your cinnamon tea for its taste not as a miracle fix to losing weight. Try not to add sweetener to your tea if you’re looking to decrease your calorie intake and don’t consume it in large quantities unless prescribed by a physician. Don’t replace medicine with cinnamon tea.
Frequently Asked Questions
Can cinnamon tea burn belly fat?
No. There is no solid evidence that cinnamon tea can make you lose weight in your belly. No specific beverage can cause a person to burn fat in one specific area of the body.
How many cups of cinnamon tea should I drink for weight loss?
A certain number of cups will not lead to weight loss. Studies have not defined a cinnamon-tea dose that will lead to fat loss. More is not necessarily better.
Should I add honey to cinnamon tea?
You can add honey if you like, but it does add extra calories and sugar. Use a small amount of honey if you are going to consume those calories with the intention of making it a low-calorie drink. Honey does not make cinnamon tea a fat-burning drink.
Is Ceylon cinnamon better than Cassia cinnamon?
While Ceylon cinnamon may have much less coumarin than Cassia, it will vary according to sources, and Ceylon is not necessarily safe to consume in unlimited quantities.
Can I drink cinnamon tea before bed?
Plain Cinnamon Tea is decaffeinated, thus some people may prefer it later in the evening. Do not drink excessively before retiring if it causes you to wake up during the night or if it causes discomfort.
Can people with diabetes drink cinnamon tea?
Some people with diabetes may be able to consume a bit, but cinnamon should not be used in place of medication or other treatment. Consult your healthcare provider prior to regular usage, especially if you are on medication for your diabetes.
Final Thoughts
Drinking cinnamon tea can be a great low calorie beverage to have if you drink it in place of something with more sugar. It will not make you lose weight though and there is no evidence that drinking cinnamon tea will help you lose weight. There has been studies done with cinnamon pills but that’s about it. If you like the taste of it then drink it! Just dont expect miracles to happen overnight.
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Sources
- National Center for Complementary and Integrative Health, Cinnamon: Usefulness and Safety
- 2019 meta-analysis of cinnamon supplementation and obesity measures
- 2019 systematic review and dose-response analysis
- 2025 review of cinnamon supplementation in adults with type 2 diabetes
- U.S. government consumer information on cinnamon safety
