A quick note before we get into this one: ginger and cinnamon tea will not cure a cold. Colds are caused by viruses, and no food, spice, or home remedy makes a virus go away faster. What this warm, simple drink can do is make the days you’re sick feel more comfortable — and it’s a genuinely old, widely used tradition for exactly that reason. Here’s how to make it, and what it’s actually good for.
A traditional comfort drink, not a medical treatment
Steeping fresh ginger and true Ceylon cinnamon in hot water is a home remedy with roots across many cultures, including in Sri Lanka, where both ingredients have long been part of everyday cooking and traditional home care during cold and flu season. It’s the kind of drink a grandmother hands you when you’re under the weather — not because it treats the illness, but because it’s warm, soothing, and makes you feel cared for while your body does the actual work of fighting off the virus.
We’re being direct about this because we sell cinnamon, and it would be easy to oversell what it does. We’d rather you trust what we tell you.
What ginger and cinnamon tea can actually help with
While it won’t shorten a cold, there are real, well-supported reasons this drink is genuinely comforting when you’re sick:
- Warm liquids soothe a sore or scratchy throat and can temporarily ease coughing, the same way any warm tea or broth does.
- Staying hydrated matters when you’re sick, and a warm, flavorful drink is often easier to get down than plain water, especially if you’ve lost your appetite.
- Ginger has a long history of easing nausea and stomach discomfort — useful if a cold or flu has you feeling queasy, not just congested.
- The steam itself can help — breathing in warm steam while you drink can temporarily loosen congestion, similar to a hot shower or a bowl of soup.
- It’s a moment of comfort and routine when you don’t feel well, which matters more than it sounds like it should.
None of that is the same as “curing” a cold, and we want to be honest that treating it that way would be overselling a simple home remedy.
How to make it
This is a simple, traditional preparation — no special equipment needed.
- Peel and thinly slice about 1 inch (2–3 cm) of fresh ginger root.
- Add the ginger to 2 cups of water in a small pot, along with one Ceylon cinnamon stick (quill), broken into two or three pieces.
- Bring to a gentle boil, then reduce to a simmer for 10–15 minutes, until the water turns golden and fragrant.
- Strain into a mug. Add honey and a squeeze of lemon if you like — both are traditional additions and can make the drink more soothing for a sore throat.
- Drink it warm, not scalding hot, and sip slowly.
If you only have cinnamon powder on hand, a scant 1/4 teaspoon of Ceylon cinnamon powder works too — stir it in near the end of simmering rather than at the start, since powder can settle and turn slightly gritty if boiled the whole time.
Why the cinnamon should be real Ceylon cinnamon
If you’re planning to drink this regularly through a cold — once or twice a day for several days in a row — the type of cinnamon you use matters more than it would for a single cup. Most grocery-store cinnamon is actually cassia, a different (and much more common) species with a significantly higher coumarin content, a compound that can add up with frequent use. Ceylon cinnamon’s coumarin level is low enough that it doesn’t carry the same concern, even with daily use over a few days. We cover the full difference, with sourcing, in Ceylon Cinnamon vs. Cassia: Why “Real” Cinnamon Matters.
When to see a doctor instead
A warm drink is a comfort measure, not a substitute for medical care. Contact a doctor if you have a high or persistent fever, trouble breathing, symptoms that last more than 10 days or get worse instead of better, or if you’re caring for a young child, an older adult, or anyone with an underlying health condition. If you’re pregnant, nursing, or on medication, it’s also worth checking with a doctor before using ginger or cinnamon in large or frequent amounts, since both can interact with certain conditions and medications.
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Frequently asked questions
Does ginger and cinnamon tea cure a cold?
No. Colds are viral, and no food or home remedy cures them. This tea is a traditional comfort drink that can soothe a sore throat, help with hydration, and ease nausea — it supports how you feel while you recover, not how fast the virus clears.
How often can I drink it while I’m sick?
One to three cups a day is a common traditional amount. If you’re drinking it daily for several days, using true Ceylon cinnamon rather than cassia is the safer choice because of the coumarin difference between the two.
Can children drink ginger and cinnamon tea?
In small amounts, ginger and cinnamon are common in many cuisines children eat regularly. For a sick child, check with a pediatrician first, particularly for infants and toddlers, and avoid adding honey for children under 1 year old due to the risk of infant botulism.
What’s the difference between using cinnamon sticks and cinnamon powder for this tea?
Cinnamon sticks (quills) simmer cleanly and strain out easily, leaving a clear tea. Powder works but can leave a slightly gritty texture if used generously or boiled too long — add it near the end of simmering and use less than you would a stick.