Does Raw Honey Lower Stress Hormones? The Surprising Science

November 12, 2025 •

3 min read

According to a 2018 study in the Journal of Affective Disorders, the consumption of raw honey was associated with lower anxiety and depression scores in college students. This surprising research begs the question: does raw honey lower stress hormones like cortisol, or is there another mechanism at play?

Quick Summary

This article examines the science behind the potential of raw honey to help manage stress-related hormones like cortisol. It explores how honey's antioxidants, effects on blood sugar, and influence on neurotransmitters may contribute to relaxation and overall well-being.

Key Points

Blood Sugar Stabilization: Raw honey provides a steady source of energy, which can help prevent blood sugar crashes that trigger the release of cortisol, the stress hormone.
Antioxidant Protection: The high level of antioxidants, such as flavonoids, in raw honey helps combat oxidative stress, which is often increased by chronic stress and can elevate cortisol levels.
Serotonin and Melatonin Boost: Raw honey contains tryptophan, an amino acid that helps the body produce serotonin (the 'feel-good' hormone) and melatonin (the 'sleep' hormone), both of which are crucial for mood and restful sleep.
Improved Sleep Quality: By supporting melatonin production and providing fuel to the brain overnight, raw honey can help regulate the cortisol rhythm and prevent sleep disruptions often associated with stress.
Gut-Brain Axis Support: The prebiotic compounds in raw honey help nourish beneficial gut bacteria, and a healthy gut microbiome can positively influence the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body's stress response.
Raw vs. Processed: Raw, unpasteurized honey retains more of its beneficial enzymes, antioxidants, and compounds like bee pollen, making it more effective for health purposes than regular, processed honey.

Understanding the Stress Response and Cortisol

Stress is a natural physiological response, but chronic stress can lead to persistently elevated levels of cortisol, the body's primary stress hormone. While beneficial in short bursts, high cortisol over time can lead to numerous health issues, including anxiety, disrupted sleep, and weakened immunity. The search for natural ways to regulate this hormone has become a priority for many, leading to an interest in dietary interventions like incorporating raw honey into one's routine.

Potential Mechanisms: Blood Sugar, Antioxidants, and Neurotransmitters

Raw honey may influence stress hormones through several pathways. Cortisol is linked to blood glucose levels, and low blood sugar can trigger its release. Raw honey's natural sugars may help maintain stable blood sugar, potentially reducing the need for excessive cortisol. Additionally, raw honey contains antioxidants like flavonoids and phenolic acids, which combat oxidative stress often increased by chronic stress and can influence cortisol production. Raw honey also contains tryptophan, an amino acid precursor to serotonin and melatonin, neurotransmitters vital for mood and sleep regulation. Improved sleep quality, facilitated by melatonin, is a key factor in normalizing cortisol rhythms.

Scientific Research: Human vs. Animal Studies

Research on honey's direct impact on human stress hormones is limited, with many studies using animal models. A 2020 study on women with mild stress showed that honey supplementation could reduce glucocorticoid levels, but the change in cortisol wasn't statistically significant over 14 days. Animal studies have demonstrated more significant effects. For example, Tualang honey showed anxiolytic effects in stressed rats, and honey supplementation reduced exercise-induced cortisol increases in rats. More human trials are needed to confirm these findings.

Raw Honey vs. Regular (Processed) Honey

Raw honey is unpasteurized and unfiltered, preserving beneficial enzymes, antioxidants, and bee pollen. Regular honey is heated and filtered, which can remove many of these compounds. Therefore, raw honey is generally preferred for potential health benefits, including those related to stress management.


Feature	Raw Honey	Regular (Processed) Honey
Processing	Lightly strained; unpasteurized	Heated (pasteurized) and heavily filtered
Enzymes	Preserved	Mostly destroyed
Antioxidants	Higher levels (e.g., polyphenols)	Reduced levels due to heat
Nutrients	Contains trace minerals, vitamins	Potentially fewer nutrients
Appearance	Cloudy or opaque, may crystallize quickly	Clear and smooth; stays liquid longer
Bioactive Compounds	Contains bee pollen, propolis, phytonutrients	These beneficial compounds are often removed

How to Incorporate Raw Honey into Your Diet

Bedtime Elixir: Mix a teaspoon of raw honey into a warm cup of herbal tea (like chamomile or lavender) or warm milk to promote relaxation and restful sleep.
Morning Boost: Stir a spoonful of raw honey into warm water with lemon for a gentle, cortisol-friendly start to your day.
Smart Snacking: Drizzle raw honey over Greek yogurt or pair it with nuts and seeds to help stabilize blood sugar levels throughout the day.
Natural Sweetener Swap: Replace refined sugar with raw honey in beverages, oatmeal, or dressings to benefit from its lower glycemic index and additional nutrients.

Conclusion: A Complementary Approach to Stress

Raw honey offers potential complementary benefits for managing stress by influencing blood sugar, providing antioxidants, and supporting neurotransmitter production. While it may support the body's stress response, it is not a standalone treatment for high stress hormones and should be part of a holistic stress-management strategy. Consult a healthcare professional for chronic stress or hormonal imbalances.

Note: Raw honey is not suitable for infants under one year old due to botulism risk.

Authoritative Outbound Link

For more information on the neuroprotective effects and anti-stress potential of honey, you can explore peer-reviewed research on the National Institutes of Health (NIH) website: https://pmc.ncbi.nlm.nih.gov/articles/PMC9887050/.

Frequently Asked Questions

Honey helps reduce stress through several mechanisms, including stabilizing blood sugar levels, providing antioxidants that fight oxidative stress, and containing tryptophan, an amino acid precursor for mood-regulating serotonin and sleep-regulating melatonin.

Yes, eating a small amount of honey before bed can promote restful sleep by providing a steady supply of fuel to the brain and supporting the production of melatonin. Better sleep is key to regulating stress hormones and reducing overall stress.

Yes, raw honey is considered more beneficial than regular honey for stress relief because it retains more of its natural enzymes, antioxidants, and other bioactive compounds that are often destroyed during the heating and filtering process of commercial honey.

While there is no universally prescribed dose, many sources suggest consuming 1–2 teaspoons of raw honey per day. Incorporating a teaspoon into warm water or tea at night is a common practice for its calming effects.

Honey should not be used as a standalone treatment for anxiety or other mental health conditions. It can be a beneficial part of a holistic approach that includes a healthy diet, exercise, and professional medical advice when necessary.

Honey is generally safe for adults but should not be given to infants under one year of age due to the risk of botulism. Individuals with diabetes or severe pollen allergies should consult a healthcare professional before regular consumption.

Raw, unfiltered honey is the best choice for potential stress-managing benefits, as it retains the highest concentration of beneficial compounds like antioxidants and enzymes. Some varieties, like Manuka or Buckwheat, are particularly rich in polyphenols and are noted for their potential calming properties.