How Often Should a Man Eat Honey for Optimal Health?

December 18, 2025 •

4 min read

The American Heart Association recommends that men consume no more than 150 calories a day from added sugars, which equates to about 9 teaspoons of honey. This provides a clear guideline, but the optimal frequency for men depends on their overall diet, health goals, and sugar intake from other sources.

Quick Summary

Men can safely consume a moderate amount of honey daily, typically up to nine teaspoons, by replacing refined sugars in their diet. This offers potential health benefits like antioxidant support, improved heart health, and enhanced energy when consumed responsibly alongside a balanced eating plan.

Key Points

Moderation is key: Men should limit added sugar intake, including honey, to no more than 9 teaspoons daily.
Replace, don't add: Using honey to replace refined sugar is the most beneficial approach for managing weight and blood sugar.
Benefits are dose-dependent: Enjoying 1-2 tablespoons daily can provide antioxidants, improve heart health, and support gut function.
Mind your total sugar: The 9-teaspoon limit accounts for all added sugars in the diet, so adjust honey intake based on other sweet foods and beverages consumed.
Consider your health profile: Men with diabetes or weight management goals should be particularly cautious and consult a healthcare provider for personalized advice.
Timing can matter: Consuming honey in the morning can provide an energy boost, while a nighttime dose can aid sleep.
Not a cure-all: Honey is a beneficial supplement to a healthy lifestyle, not a magic solution for complex issues like erectile dysfunction.

Understanding the Recommended Daily Intake for Men

Honey, while a natural product, is still a form of sugar and should be consumed in moderation. For men, health authorities suggest limiting total added sugars to approximately 9 teaspoons (36 grams) daily, and honey contributes to this total. This recommendation means that a man eating honey every day can do so safely, provided it fits within his overall sugar budget and caloric needs. Many health professionals suggest a daily serving of 1 to 2 tablespoons for healthy individuals whose diet isn't otherwise high in added sugar.

Factors Influencing Your Honey Intake

Several factors can influence how much honey is right for you, making a personalized approach key.

Total Sugar Consumption: The 9-teaspoon guideline accounts for all sources of added sugar. If you are also consuming sugary drinks, desserts, or other sweets, you will need to reduce your honey intake accordingly.
Physical Activity Level: Men who exercise regularly have a higher calorie expenditure, which means their bodies can handle slightly more carbohydrates, including those from honey, to fuel their activity.
Health Conditions: Men with diabetes or prediabetes need to be very mindful of their blood sugar levels, and excessive honey can cause spikes. Consulting a doctor is crucial for personalized advice.
Body Weight and Metabolism: Men who are overweight or have slower metabolisms need to be more conservative with their honey consumption to avoid unwanted weight gain.

Potential Health Benefits of Honey for Men

Incorporating moderate amounts of honey into a diet can offer several science-backed advantages, especially when used to replace less-healthy, refined sugars.

Enhanced Heart Health: Research has shown that honey can positively impact cardiovascular health by helping to reduce LDL ('bad') cholesterol and triglycerides while increasing HDL ('good') cholesterol. The antioxidants in honey also help protect against oxidative stress.
Boosted Testosterone and Sexual Health: Animal studies suggest honey can help increase testosterone levels by enhancing the viability of testosterone-producing cells and increasing luteinizing hormone production. Some varieties, like Manuka and Tualang honey, have shown potential benefits for male fertility and sexual performance.
Antioxidant and Anti-inflammatory Support: Honey is rich in powerful antioxidants like flavonoids and phenolic acids, which help neutralize free radicals that can cause cellular damage. Darker honeys tend to have higher antioxidant levels.
Improved Digestion and Gut Health: As a natural prebiotic, honey can nourish beneficial gut bacteria, which is essential for healthy digestion and overall gut function. It can also help soothe digestive issues like bloating and constipation.
Quick and Sustained Energy: The natural sugars in honey (glucose and fructose) provide a quick source of energy. This can be particularly useful for athletes or as a pre-workout boost.

Integrating Honey into a Healthy Diet

There are numerous ways for men to add honey to their daily routine without overdoing it. Timing your consumption can also help maximize certain benefits.

Morning Energy Boost

Add a teaspoon to your morning tea or coffee as a natural sweetener.
Drizzle it over plain Greek yogurt with berries and granola.
Mix it into oatmeal for a healthier, more flavorful breakfast.

Mid-Day Digestion Aid

Combine honey with warm water and a squeeze of lemon to aid digestion with meals.
Use it in salad dressings to naturally sweeten homemade vinaigrettes.

Nighttime Relaxation

Mix a teaspoon into a glass of warm milk or chamomile tea before bed to help promote relaxation and sleep.

Risks of Excessive Honey Consumption

While moderate intake is beneficial, eating too much honey can have several negative health consequences, similar to excessive refined sugar consumption.

Comparison: Moderate vs. Excessive Honey Intake


Feature	Moderate Intake (1-2 Tbsp daily)	Excessive Intake (>>2 Tbsp daily)
Heart Health	Reduces LDL cholesterol and triglycerides.	Increased risk of heart disease due to high sugar intake.
Weight	Supports weight management when used as a sugar substitute.	Contributes to weight gain and obesity.
Blood Sugar	Causes a slower, more gradual rise than refined sugar.	Increases blood sugar spikes, especially for diabetics.
Digestive System	Acts as a prebiotic, supporting gut health.	Can cause bloating, cramping, or diarrhea due to fructose overload.
Dental Health	Lower risk of tooth decay compared to table sugar.	Increases risk of cavities and tooth decay due to high sugar and stickiness.
Nutrients	Provides beneficial antioxidants and trace minerals.	High caloric intake outweighs nutritional benefits.

Conclusion

For men, the ideal frequency for eating honey is typically once daily, in a moderate serving of 1 to 2 tablespoons, as a healthy substitute for processed sugars. This approach allows men to harness the natural antioxidant, anti-inflammatory, and gut-supportive properties of honey without incurring the risks associated with excessive sugar consumption, such as weight gain and blood sugar imbalances. Always consider your personal health profile and overall dietary sugar intake when determining your optimal quantity, and remember that honey should complement, not dominate, a balanced and nutritious diet. A prudent strategy is to make honey a conscious and beneficial part of your routine rather than an overused sweetener. For more information on managing sugar intake, visit the American Heart Association guidelines on added sugars [https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars].

Frequently Asked Questions

Yes, it is generally safe for a man to eat honey every day as long as it is done in moderation. The key is to keep total added sugar intake low and ensure the honey is part of an otherwise healthy diet.

According to the American Heart Association guidelines, men should limit their total added sugar intake to no more than 150 calories per day, which is equivalent to about 9 teaspoons (36 grams) of honey. Many health experts recommend a smaller portion of 1 to 2 tablespoons daily for optimal benefits.

Some animal studies and limited human research suggest that honey may have a positive effect on testosterone levels. This is attributed to compounds that support the viability of testosterone-producing cells and increase luteinizing hormone. However, more clinical research on humans is needed.

Raw honey is generally considered more beneficial because it is unprocessed and retains more natural enzymes, antioxidants, and nutrients that are often filtered out of regular, pasteurized honey. For maximum health benefits, opting for raw honey is often the better choice.

Excessive honey consumption can lead to negative side effects, including weight gain, an increased risk of heart disease, blood sugar spikes, digestive issues like bloating and cramping, and dental problems. Moderation is critical to avoid these risks.

The best time to eat honey depends on your health goals. Morning consumption can provide a quick energy boost, having it with meals can aid digestion, and a small amount before bed may promote relaxation and better sleep.

Yes, honey is still a sugar and will affect blood sugar levels. While it may cause a less rapid spike than refined sugar due to its antioxidant content, men with diabetes or concerns about blood sugar should monitor their intake closely. Moderation is especially important in these cases.