Do honey and lemon actually help a cold?

November 23, 2025 •

4 min read

According to a 2020 review in the journal BMJ Evidence-Based Medicine, honey appears to improve symptoms of upper respiratory tract infections, particularly cough frequency and severity. This time-tested remedy has long been a go-to, but many wonder: do honey and lemon actually help a cold?

Quick Summary

This article explores how a warm honey and lemon drink can provide significant relief for common cold symptoms like sore throat and cough. It details the unique properties of each ingredient, their combined effects, and key safety considerations. Proper hydration and symptom management are covered.

Key Points

Symptom Relief: A warm honey and lemon drink effectively soothes sore throats and suppresses coughs by coating the irritated lining.
Natural Cough Suppressant: Research shows honey is an effective cough suppressant, potentially working as well as some common over-the-counter medicines for children over one.
Boosts Hydration: The liquid base helps thin mucus and maintain hydration, which is vital for easing congestion and overall cold recovery.
Supports Immune Function: Lemon provides a dose of Vitamin C, a powerful antioxidant that supports the immune system, though it does not cure the cold.
Safety Warning: Never give honey to infants under 12 months due to the risk of infant botulism.
Combined Benefits: The combination leverages honey's soothing, antimicrobial properties and lemon's antioxidant and mucus-thinning effects for holistic relief.
Complementary Treatment: The remedy is a complement to, not a replacement for, other self-care strategies like rest and drinking plenty of fluids.

The Soothing Science Behind a Warm Drink

One of the most immediate benefits of a warm honey and lemon drink is the simple act of sipping a hot liquid. The warmth helps to soothe irritated mucous membranes in the throat, which can provide temporary relief from soreness and inflammation. This also increases hydration, which is crucial for thinning mucus and easing congestion, making it easier to breathe and clear stuffiness. Dehydration can exacerbate cold symptoms, so increasing fluid intake is always a good strategy.

Honey's Role as a Natural Cough Suppressant

Research confirms honey's effectiveness as a natural cough suppressant, especially for children over one year old. Its thick, viscous texture coats the throat, calming irritated nerves that trigger coughing fits. A 2021 review of studies found that honey was superior to usual care for upper respiratory infections, particularly for cough suppression. It also possesses natural antimicrobial and anti-inflammatory properties, though its ability to actively fight the cold virus is not fully proven.

Lemon's Contribution to Hydration and Mucus

Lemon provides benefits beyond its refreshing taste. Its high vitamin C content supports the immune system, though it won't cure a cold. More importantly, the acidity from lemon juice can help break down and thin mucus, which aids in clearing congestion. Drinking a warm lemon and honey mixture encourages fluid intake, which is essential for managing cold symptoms. Lemon also offers antioxidants and may have some anti-inflammatory effects.

Synergistic Effects and Combined Benefits

When combined in a warm drink, honey and lemon offer a synergistic approach to symptom relief. The soothing demulcent effect of honey and the mucus-thinning properties of lemon, coupled with the hydration provided by the warm water, make for an effective remedy. This combination is particularly useful for managing troublesome coughs and sore throats. You can enhance the drink's effects by adding other ingredients:

Ginger: Known for its anti-inflammatory and antioxidant properties, ginger can help with sore throat pain and congestion.
Herbal Tea: Using a chamomile or peppermint tea as the base adds flavor and additional soothing properties.

How to Make a Honey and Lemon Cold Soother

Creating this popular remedy is simple:

Boil water and let it cool slightly (this preserves honey's beneficial compounds).
Squeeze the juice of half a lemon into a mug.
Add 1-2 teaspoons of honey.
Pour in the warm water and stir until the honey is dissolved.
Add a slice of fresh ginger for extra flavor and benefit.
Sip slowly while warm to maximize the soothing effect on your throat.

Honey and Lemon vs. Over-the-Counter Medicine


Feature	Honey and Lemon Remedy	Over-the-Counter (OTC) Medicine
Symptom Relief	Effectively soothes sore throats and suppresses coughs, especially in adults and children over 1.	Provides targeted relief for specific symptoms like cough, congestion, and pain.
Mechanism	Coats the throat (honey), thins mucus (lemon), and provides hydration (warm water).	Contains specific active ingredients (e.g., dextromethorphan for cough, pseudoephedrine for congestion).
Side Effects	Generally minimal, though high sugar intake and dental enamel erosion are possible with excessive use. Not for infants under 1.	Can cause side effects like drowsiness, dizziness, and potential toxicity, particularly in young children.
Cost	Inexpensive, using common household ingredients.	Varies, can be more expensive than a homemade remedy.
Children	Safe for children over 1 year and often preferred due to fewer side effects compared to OTC cough syrup.	Not recommended for children under 6 for cough and cold symptoms due to potential risks and lack of proven effectiveness.

The Importance of Rest and Hydration

While honey and lemon can provide symptomatic relief, it is crucial to remember that no home remedy can cure a cold. Colds are caused by viruses, and the body's immune system needs time and support to fight the infection. The combination of fluids, rest, and warm beverages is the foundation of effective cold management. Staying hydrated is key to keeping nasal passages moist and thinning mucus, which is why sipping any warm fluid, including water or clear broth, is helpful. Resting allows your body to dedicate its energy to healing. Combining this simple, soothing home remedy with adequate rest and hydration is the best strategy for feeling better. For more information on managing cold symptoms, consult resources like the Mayo Clinic's guide on cold remedies.

Conclusion

So, do honey and lemon actually help a cold? Yes, primarily by offering symptomatic relief. Honey's ability to suppress coughs and soothe sore throats, combined with lemon's hydration and mucus-thinning properties, provides comfort during illness. While not a cure, this natural, low-cost remedy can be a gentle and effective part of managing cold symptoms, especially for coughs in adults and children over one. Always prioritize hydration and rest, and consult a healthcare professional for persistent or severe symptoms.

Frequently Asked Questions

No, a honey and lemon drink does not cure a cold, as colds are caused by viruses. However, it can effectively relieve and soothe several symptoms, such as a sore throat and cough, while your body fights the infection.

No, it is extremely unsafe to give honey to infants under 12 months of age. Honey can contain botulism spores, which can be very dangerous for a baby's underdeveloped digestive system and can lead to a serious illness.

Honey acts as a demulcent, which means it coats the throat and calms the irritation that triggers coughing. Studies have shown it can be an effective and safe alternative to some OTC cough medicines for children over one.

Yes. The warm fluid helps thin mucus, and the lemon's acidic properties can help break down mucus, making it easier to clear congestion. Staying well-hydrated is key for managing stuffiness.

Mix the juice of half a lemon and 1-2 teaspoons of honey into a mug of warm (not boiling) water. Letting the water cool slightly helps preserve the honey's beneficial compounds. You can also add ginger for an extra boost.

Most types of honey offer soothing and cough-suppressing benefits. However, some, like Manuka honey, have particularly strong antimicrobial properties. For symptom relief, any standard high-quality honey is effective.

Excessive intake of this drink can lead to high sugar consumption from the honey, which is not ideal, and the acid in lemon juice can potentially erode tooth enamel over time. Moderation is key.

For symptomatic relief, you can sip the drink several times a day. Healthcare providers suggest that for coughs, using honey a few times a day can be helpful.