How Much Honey Do You Put in Tea for a Cold?

November 26, 2025 •

3 min read

Research suggests honey can be more effective than placebo or some over-the-counter cough medications for relieving acute cough symptoms. When seeking this natural relief, knowing precisely how much honey to put in tea for a cold is crucial for optimal results.

Quick Summary

Use 1–2 teaspoons of honey in warm (not hot) tea to soothe sore throats and suppress coughs during a cold. This method, safe for adults and children over one, leverages honey's natural antimicrobial and coating properties for symptom relief.

Key Points

Adult Dosage: Use 1-2 teaspoons of honey in warm tea, up to 4-5 times per day for cold symptoms.
Child Dosage: Give children 1-5 years old 1/2 to 1 teaspoon up to 3 times daily; ages 5+ can use the adult dose.
Infant Warning: Never give honey to infants under 12 months due to the risk of infant botulism.
Optimal Preparation: Add honey to warm (not boiling) tea to preserve its natural enzymes and beneficial properties.
Enhance with Ingredients: Add lemon for Vitamin C and mucus-thinning benefits, or ginger for its anti-inflammatory effects.
Manuka vs. Raw: Raw honey retains more health benefits than processed; Manuka honey contains higher levels of antibacterial compounds.

Standard Dosage for Adults and Children

For adults, a typical and effective dose is 1 to 2 teaspoons of honey mixed into a cup of warm herbal tea or water. This can be consumed up to four or five times a day during active symptoms, with a final dose right before bedtime to help suppress a nighttime cough.

For children over one year old, the dosage should be adjusted. Children aged 1 to 5 can have half to one teaspoon, up to three times per day. For children over 5, the adult dose of 1 to 2 teaspoons, up to four times daily, is appropriate. It is critical to never give honey to infants under 12 months due to the risk of infant botulism, a serious illness caused by bacteria spores that their developing gut cannot fight off.

The Healing Power of Honey and Your Tea

The combination of honey and warm tea is a powerful duo. The warmth of the tea helps to increase mucus flow, which can ease stuffiness and clear nasal passages. Honey itself has several therapeutic properties that directly address cold symptoms:

Throat-Coating Effect: The thick, viscous consistency of honey effectively coats the lining of the throat, providing immediate relief from irritation and pain, and subsequently reducing the coughing reflex.
Antimicrobial and Antiviral Properties: Honey possesses natural antibacterial and antiviral qualities. This is attributed to its high sugar concentration (osmotic effect), low pH, and the presence of compounds like hydrogen peroxide and methylglyoxal (MGO). These properties can help fight the underlying respiratory infection.
Antioxidant and Anti-inflammatory Action: Raw and high-quality honeys contain antioxidants and anti-inflammatory compounds that help soothe inflammation and support the immune system.

Choosing Your Honey and Complementary Ingredients

While any pure honey will offer some soothing properties, certain types and additions can enhance the remedy. Remember to add honey after the tea has cooled slightly to a drinkable temperature to preserve its beneficial enzymes and compounds, which can be destroyed by boiling water.

Comparison Table: Honey Varieties for Cold Relief


Honey Type	Key Features for Colds	Ideal For	Note on Effectiveness
Manuka Honey	High levels of Methylglyoxal (MGO); strong antibacterial and antiviral properties	Serious coughs and sore throats, immune boosting	Potent, but more expensive and may not be necessary for a mild cold
Raw Honey	Unpasteurized; retains natural enzymes, antioxidants, and pollen	All-purpose cold relief, general immune support	Retains more therapeutic value than processed honey
Buckwheat Honey	Darker honey with a strong flavor and high antioxidant content	Effective cough suppressant, especially for nighttime coughs	Clinical studies have shown specific efficacy for cough suppression
Clover Honey	Lighter color and milder flavor; widely available	Everyday use, for those who prefer a less intense flavor	Less potent than Manuka or buckwheat, but still provides soothing benefits

Additional Ingredients to Enhance Your Tea

Lemon: A squeeze of fresh lemon juice adds Vitamin C and helps thin mucus, further easing congestion.
Ginger: Adding a few slices of fresh ginger root and allowing them to steep provides anti-inflammatory and antioxidant benefits, helping with body aches and nausea.
Cinnamon: A sprinkle of cinnamon offers additional antimicrobial and anti-inflammatory properties.
Thyme: Fresh or dried thyme steeped in tea has antibacterial properties and can help with congestion and coughing.

Special Considerations and Precautions

While honey is generally safe and effective, certain groups should exercise caution:

Diabetics: Honey is a carbohydrate and will raise blood sugar levels, though its glycemic index is lower than table sugar. Diabetics should consume honey sparingly and monitor their blood glucose levels closely. Consulting a healthcare provider is recommended before use.
Pregnant or Immunocompromised: Individuals in these groups should consult a doctor before consuming raw honey, as it is unpasteurized and could pose a risk of infection.

Conclusion

For effective natural relief from a cold, a simple remedy is to add 1 to 2 teaspoons of honey to a cup of warm herbal tea. This soothing mixture can help calm a sore throat, suppress a cough, and leverage honey's natural immune-boosting properties. Always use warm, not hot, water to protect the honey's beneficial compounds. Remember the critical safety rule: no honey for infants under one year old. By following these guidelines, you can effectively use this time-honored home remedy to find comfort during your illness. For more detailed information on dosage, especially for children, consult clinical resources like the study cited by Nettie's Bees, or guidance from a healthcare professional.

Frequently Asked Questions

Raw honey is generally better because it is unpasteurized and retains more of its natural enzymes, antioxidants, and pollen, all of which contribute to its medicinal properties. Processed honey may have fewer of these beneficial components.

No, you should wait for the tea to cool to a warm, drinkable temperature before adding honey. Boiling water can destroy some of the beneficial enzymes and compounds found in raw honey, reducing its therapeutic effectiveness.

For adults, you can take a dose of 1-2 teaspoons of honey in warm tea up to four or five times per day to soothe a sore throat. For more consistent relief, some suggest smaller amounts more frequently.

Manuka honey, known for its high levels of antibacterial compound Methylglyoxal (MGO), is considered a more potent antimicrobial agent. While both offer relief, Manuka may be more effective for fighting off certain bacteria, but regular raw honey is often sufficient for common cold symptoms.

Diabetics can use honey sparingly and in moderation, but should be aware that it will raise blood sugar levels. It is important to count honey within their daily carbohydrate intake and consult with a doctor or dietitian before using it medicinally.

Yes, adding ingredients like lemon juice or fresh ginger can enhance the health benefits. Lemon provides vitamin C and helps cut mucus, while ginger offers anti-inflammatory effects that can relieve aches and nausea.

While honey's main benefit is for cough and sore throat relief, the warmth from the tea can help loosen congestion and increase mucus flow, which provides some relief for a stuffy nose.