How To Make Cinnamon Tea For High Blood Pressure? | Brew It

Simmer 1 cinnamon stick or 1 tsp ground cinnamon in 2 cups water for 8-15 minutes, then strain. Choose Ceylon for daily use to limit coumarin intake.

You’ve likely seen claims that cinnamon can help control blood pressure. A 2021 meta-analysis of human trials did find a statistically significant drop in systolic numbers after regular intake, but the effect was moderate. So when people ask about cinnamon tea high blood pressure, the real question is how to brew it safely and effectively without overstepping the dose.

Cinnamon tea can be a warm, comforting addition to your routine, and it may offer modest blood pressure support as part of a broader plan that includes medical guidance, healthier eating, and regular movement. But not all cinnamon is equal — Cassia contains far more coumarin than Ceylon, which matters if you drink it daily. This article covers both types, how to brew each, and what the research says about realistic results.

How Cinnamon May Affect Blood Pressure

A 2021 meta-analysis pooling several human trials found that cinnamon supplementation led to a statistically significant reduction in mean ambulatory systolic blood pressure. The researchers described the effect as clinically moderate — noticeable enough to be meaningful, but not dramatic.

That means if you already have elevated numbers, adding cinnamon tea might push the needle slightly in the right direction. It is not a treatment on its own, but it can complement medical treatment and other lifestyle changes like reducing sodium and increasing physical activity.

The studies used doses ranging from 85 mg to 6 grams per day, so the amount you get from one cup of tea roughly falls within the lower end of that range. Consistency appears to matter more than single large doses. Blood pressure responds to multiple factors — diet, stress, sleep, and medication — and cinnamon is just one piece of that puzzle.

Why the Type of Cinnamon Matters More Than You Think

If you grab the most common cinnamon at the grocery store, you’re likely buying Cassia. It’s cheap, strong, and widely used. But Cassia contains about 1% coumarin, a compound that can be hard on the liver in large amounts. Ceylon cinnamon, sometimes called “true cinnamon,” contains only about 0.004% coumarin — roughly 250 times less. That difference becomes critical for daily consumption.

• Cassia cinnamon: Common in supermarkets, strong flavor, up to 1% coumarin. Fine for occasional use but less ideal for daily tea.
• Ceylon cinnamon: Milder taste, very low coumarin (0.004%). Safer for regular daily intake, especially if you’re brewing tea every day.
• Blood pressure studies: Research on cinnamon and blood pressure often uses Cassia at doses between 1 and 6 grams per day. At those amounts, coumarin becomes a real concern.
• Label check: Most cinnamon jars don’t specify the type. If it just says “cinnamon” without “Ceylon,” it’s almost certainly Cassia.

Switching to Ceylon doesn’t mean you need to give up flavor. Many people find Ceylon’s subtle sweetness works beautifully in tea, and it allows you to drink it daily without worrying about coumarin buildup.

How to Make Cinnamon Tea for High Blood Pressure: Step by Step

Making cinnamon tea is simple: simmer 1 cinnamon stick (or 1 teaspoon ground cinnamon) in 2 cups of water for 8 to 15 minutes. Strain it into a mug and enjoy. For stronger flavor, let it simmer longer; for a milder cup, reduce the time.

If you’re using ground cinnamon, you can steep it like a tea bag — add the powder to hot water, let it sit for 5–10 minutes, then strain through a fine mesh or cheesecloth. Some people skip the straining and just stir, but you’ll end up with a gritty texture.

For a quick version, pour boiling water over a cinnamon stick in a mug and let it steep for 5–10 minutes. Add honey and a slice of lemon if you like. For dosage guidance on using cinnamon therapeutically, Verywell Health’s cinnamon dosage for blood pressure page covers the research range from 85 mg to 6 grams daily.

These methods all extract cinnamon’s compounds, but the longer simmer yields a richer flavor and potentially more active compounds. Whichever you choose, let the tea cool slightly before drinking — hot beverages can affect blood pressure readings if taken immediately after.

How Much Cinnamon Tea Can You Drink Safely?

The safe amount of cinnamon tea depends on the type and how often you drink it. Cassia’s coumarin content means you should limit daily intake. General guidance suggests no more than 1–2 cups of Cassia tea per day, while Ceylon is considered safe at higher amounts. Individual factors like liver health also play a role.

1. For Cassia: Limit to one cup daily, especially if you also use cinnamon in food. The coumarin can accumulate over time.
2. For Ceylon: Up to 2–3 cups daily is generally safe due to negligible coumarin. Still, listen to your body and adjust.
3. If you have liver concerns: Stick with Ceylon and keep intake moderate. Coumarin metabolism varies per person.
4. If you take blood pressure medication: Cinnamon may have additive effects. Monitor your readings and discuss with your doctor before increasing intake.

Even with Ceylon, more isn’t better. Blood pressure benefits appear modest in research, so drinking gallons of tea won’t produce larger drops. Stick to pleasant daily intake rather than megadosing.

Ceylon vs. Cassia: Which One to Choose for Daily Use?

The biggest practical difference between the two types is coumarin content. Cassia naturally contains about 1% coumarin, while Ceylon contains only 0.004% — a 250-fold difference that becomes important when you drink tea daily.

Per Healthline’s ceylon vs cassia coumarin comparison, Ceylon contains about 250 times less coumarin than Cassia. For occasional use, Cassia is fine. But for regular daily tea, Ceylon is the safer long-term choice.

Flavor-wise, Cassia is stronger and spicier, while Ceylon is milder and slightly sweet. You can use either in the brewing methods above, but if you’re making a daily habit, Ceylon gives you peace of mind regarding coumarin intake. Ceylon is slightly more expensive and may require a specialty store or online order, but many people find it worth the extra cost.

If you’re unsure which you have, look at the label. If it simply says “cinnamon” without “Ceylon,” it’s likely Cassia. Consider switching for regular use.

The Bottom Line

Cinnamon tea may offer modest support for blood pressure, especially if you choose Ceylon and drink it regularly as part of a healthy routine. It’s a simple, enjoyable beverage, but it is not a substitute for prescribed medication or lifestyle changes. Start with one cup a day and see how it fits into your overall plan.

If you’re managing high blood pressure with medication, let your doctor or pharmacist know before adding cinnamon tea — they can help you monitor any interactions based on your specific dose and health history.