The Best Way to Use Honey for Health: From Sore Throats to Skin

January 9, 2026 •

4 min read

For millennia, honey has been celebrated not just for its sweetness but for its medicinal properties. The best way to use honey for health often depends on the specific ailment you wish to address, leveraging its potent antibacterial, anti-inflammatory, and antioxidant compounds.

Quick Summary

An exploration of honey's health applications, covering its use for coughs, digestion, and skin health. It details the benefits of raw honey versus pasteurized options and provides practical methods for incorporating it into your daily routine.

Key Points

Choose Raw over Regular Honey: Raw honey retains natural enzymes, antioxidants, and pollen lost during the pasteurization process of regular honey.
Soothe Sore Throats: Mix honey with warm water and lemon, or take it straight from a spoon to soothe coughs and irritated throats effectively.
Aid Digestion: Consuming honey in warm water can act as a prebiotic, promoting healthy gut bacteria and assisting with digestion.
Enhance Skin Health: Apply raw honey topically as a moisturizing face mask, a gentle exfoliator, or a spot treatment for acne.
Never Give to Infants: Honey, both raw and pasteurized, should never be given to children under one year of age due to the risk of infant botulism.
Use with Care: Despite its benefits, honey is still a form of sugar and should be consumed in moderation as part of a healthy diet.
Medical-Grade for Wounds: For serious cuts or burns, opt for sterilized, medical-grade honey. Raw honey is suitable for minor topical applications.

Understanding the Types of Honey: Raw vs. Regular

Before exploring the therapeutic uses, it is vital to understand the difference between raw and regular honey. This distinction is crucial for maximizing its health benefits.

What is Raw Honey?

Raw honey is harvested directly from the hive and is only lightly filtered to remove debris like beeswax and pollen. It retains a higher concentration of beneficial compounds, including enzymes, antioxidants (such as flavonoids and phenolic acids), and pollen. This unprocessed state is where most of its healing properties are preserved. Raw honey tends to be cloudier and crystallizes faster than its processed counterpart.

What is Regular (Pasteurized) Honey?

Regular honey undergoes a heating process called pasteurization, which kills yeast and prevents fermentation, giving it a longer shelf life and a clearer, smoother appearance. This high heat, however, can also destroy many of the enzymes and antioxidants that are responsible for honey's health-promoting effects. Some commercial honeys may also contain added sugars or syrups.

Comparison Table: Raw vs. Pasteurized Honey


Feature	Raw Honey	Regular (Pasteurized) Honey
Processing	Minimally filtered, not heat-treated.	Heated and often ultra-filtered.
Appearance	Cloudy, opaque, and thicker.	Clear, smooth, and liquid.
Nutrients	Higher levels of enzymes, pollen, and antioxidants.	Reduced levels due to heat processing.
Flavor	Rich, complex, and distinct.	Milder and more uniform.
Texture	Crystallizes faster, becomes spreadable.	Stays liquid longer due to processing.

Practical Ways to Use Honey for Your Health

Incorporating honey into your daily routine can offer a range of benefits. The method of use depends on the desired outcome.

For Coughs and Sore Throats

Honey is a proven remedy for upper respiratory infections and is often more effective than some over-the-counter medications at suppressing coughs. Its thick consistency coats the throat, providing soothing relief, while its antibacterial properties combat infection.

Simple Honey & Lemon Tea: Mix a tablespoon of raw honey and the juice of half a lemon in a mug of warm water. Avoid boiling water, as high temperatures can degrade honey's beneficial compounds.
Nighttime Cough Suppressant: For a persistent nighttime cough, take one teaspoon of honey straight off the spoon right before bed to help coat the throat and reduce irritation.
Honey & Ginger: Combine grated ginger with honey to create a spicy and soothing remedy with added anti-inflammatory benefits.

For Digestive Health

Honey is a known prebiotic, which means it helps feed the beneficial bacteria in your gut. This contributes to a healthy microbiome and improved digestion.

Morning Detox Tonic: Start your day by mixing one tablespoon of honey and one to two tablespoons of apple cider vinegar in a glass of warm water. Drink it on an empty stomach to aid digestion and promote gut health.
Soothing Indigestion: Take a spoonful of honey after a meal. Its enzymes can help break down food more efficiently, easing issues like bloating and gas.

For Skin Health

Honey's antibacterial, anti-inflammatory, and moisturizing properties make it an excellent topical treatment for various skin conditions. It is a natural humectant, meaning it draws moisture into the skin.

Acne Treatment: Dab a small amount of raw honey directly onto pimples. Its antibacterial properties help fight the bacteria that cause acne and reduce redness.
Hydrating Face Mask: Apply a thin layer of raw honey to a clean face, leave it on for 15-20 minutes, and then rinse with warm water for glowing, moisturized skin.
Gentle Exfoliator: Mix two tablespoons of honey with one tablespoon of baking soda to create a gentle scrub that exfoliates dead skin cells.

For Wound Healing

Historically and in modern medical settings, medical-grade honey has been used for wound care. It creates a protective barrier, reduces infection, and promotes tissue healing. For minor wounds and burns, applying a small amount of raw honey can be beneficial, but for serious conditions, always consult a healthcare provider.

Important Considerations

While honey offers many health benefits, it should be consumed in moderation due to its high sugar content. It is not a substitute for medical treatment and should never be given to infants under one year of age due to the risk of botulism. Always choose high-quality raw honey to ensure you are receiving the maximum nutritional and therapeutic value. For specific health concerns, consult with a healthcare professional.

Conclusion

From a potent cough suppressant to a natural skincare solution, the best way to use honey for health is by choosing the right type for the right application. By opting for minimally processed, raw honey, you can harness its full spectrum of natural enzymes and antioxidants. Whether taken internally for digestive health and immunity or applied externally for skin and wound care, this ancient golden nectar remains a versatile and effective natural remedy. By integrating honey mindfully into your wellness practices, you can enjoy its sweet flavor and powerful health benefits.

Frequently Asked Questions

Yes, raw honey is generally considered more beneficial because it is unprocessed and retains more of its natural enzymes, antioxidants, and pollen, which are often destroyed by the heat used in pasteurization.

For a cough or sore throat, mix one tablespoon of honey with warm (not boiling) water or herbal tea. You can also take a teaspoon of honey directly for immediate relief, especially before bed.

Yes, raw honey can be applied topically to the skin. It acts as a moisturizer, antibacterial agent, and anti-inflammatory treatment. Many use it as a hydrating face mask or spot treatment for acne.

Honey can contain dormant spores of Clostridium botulinum, which can cause infant botulism in children under one year of age whose digestive systems are not mature enough to fight the bacteria. This risk is not a concern for older children or adults.

Yes, honey can support digestive health. Its prebiotic properties help foster beneficial gut bacteria. It can also soothe the stomach lining and aid in more efficient digestion.

Due to its high sugar content, honey should be consumed in moderation. The exact amount depends on your diet, but a good general practice is to limit intake to one or two tablespoons per day as a replacement for other sugars.

Yes, honey has been used for centuries for its antimicrobial and healing properties. For minor cuts and scrapes, raw honey can be applied topically. For serious wounds or burns, medical-grade, sterilized honey is recommended and should be used under medical supervision.