Is it good to take honey with milk? Unpacking the Health Benefits and Risks

January 5, 2026 •

4 min read

According to traditional medicine, a glass of warm milk with honey before bed can improve sleep quality. The timeless combination of honey and milk has been used for centuries as a remedy for various ailments, but is it actually beneficial?. This article delves into the science behind this popular duo to explore its proven health advantages and potential drawbacks.

Quick Summary

An exploration of the benefits and drawbacks of combining honey and milk. Examines how the mixture can affect sleep, bone density, digestion, and the immune system. Covers potential side effects like sugar content and risks for those with lactose intolerance or milk allergies.

Key Points

Improved Sleep: The combination promotes better sleep by triggering the release of serotonin and melatonin, hormones crucial for restful sleep.
Enhanced Digestion: Acting as a prebiotic, honey aids in the growth of good gut bacteria, while milk contributes to a healthy digestive system, alleviating issues like constipation.
Boosted Immunity: Honey’s antibacterial and antioxidant properties, combined with milk's nutrients, can help strengthen the immune system and ward off infections.
Stronger Bones: Honey's enzymes assist in the body's absorption of calcium from milk, contributing to stronger, healthier bones.
Sustained Energy: Drinking the mixture in the morning provides a steady supply of energy from both carbohydrates and proteins.
Moderation is Key: Due to honey's high sugar content, it should be consumed in moderation, especially for individuals monitoring their sugar intake.
Not for Infants: Honey should not be given to children under 12 months due to the risk of infant botulism.

The Traditional Wisdom and Modern Science of Honey and Milk

The practice of mixing honey and milk is rooted in ancient traditions, including Ayurveda, which praises the concoction for its healing properties. Many cultures have adopted this custom, often as a soothing bedtime beverage. While individual benefits of milk and honey have been well-documented, modern research is increasingly shedding light on what happens when these two powerful ingredients are combined. While warm milk contains the amino acid tryptophan, known to aid sleep, honey's natural sugars can help regulate blood sugar and trigger the release of serotonin, which the body converts to the sleep hormone melatonin. This synergy creates a powerful natural sedative that can significantly improve sleep quality.

Benefits for the Digestive and Immune Systems

Beyond sleep, the honey and milk combination offers several other notable health benefits:

Digestive Health: Honey acts as a prebiotic, promoting the growth of beneficial gut bacteria in the digestive tract. Combined with milk's own probiotic qualities, this helps balance the intestinal flora, improving digestion and alleviating issues like constipation and bloating. Some studies also note honey's ability to cleanse the colon and clear out undigested food.
Immune System Boost: Honey possesses natural antibacterial and antioxidant properties. When mixed with milk, it helps strengthen the immune system and combat seasonal infections. Some studies suggest honey stimulates the production of immune cells, playing a critical role in the body’s defense against pathogens.
Respiratory Relief: The warm mixture is a popular remedy for respiratory problems, including sore throats and coughs. It helps clear mucus and soothe the airways, providing relief from discomfort caused by infections.

Impact on Bone Health and Stamina

The tandem of milk and honey also supports long-term health in other ways. Milk is a well-known source of calcium, a vital mineral for bone health. However, honey contains enzymes that can aid in the more efficient absorption of calcium by the body. Additionally, honey's antioxidant and anti-inflammatory properties contribute to a strong bone structure. For an energy boost, consuming milk and honey in the morning can supply essential carbohydrates and proteins. Honey contains a mix of glucose and fructose, providing a sustained release of energy throughout the day, while milk offers a source of protein for muscle function.

Comparison of Benefits: Warm vs. Cold Milk with Honey

The way you consume the mixture can impact the benefits you receive. Here is a comparison of the effects of warm versus cold honey milk:


Feature	Warm Milk with Honey	Cold Milk with Honey
Primary Use	Promoting restful sleep, soothing colds, and aiding digestion.	Energy boost in the morning, refreshment, and improving concentration.
Digestive Effect	Stimulates bowel movements and soothes the gut.	Can sometimes be harder to digest for some individuals.
HMF Formation	Risk of HMF (5-hydroxymethylfurfural) if honey is heated to high temperatures (above 140°C), although this is not common in milk preparation.	No risk of HMF formation as the honey is not heated.
Stamina Boost	Provides lasting energy through sustained release of carbohydrates.	Offers a rapid and refreshing energy boost with quick-acting sugars.
Absorption of Nutrients	Honey's enzymes potentially enhance calcium absorption due to the gentle warmth.	Calcium absorption still occurs, but without the added benefit of warmth-enhanced enzyme activity.

Potential Drawbacks and Considerations

While the combination offers many advantages, it's not suitable for everyone. Individuals with lactose intolerance or milk allergies should avoid this drink altogether. For those who can consume dairy, moderation is key due to honey's high sugar and calorie content. Excessive sugar intake is linked to health problems like weight gain, diabetes, and heart disease. Moreover, honey should never be given to children under 12 months old, as it can cause infant botulism. It is also important to note that very high heat can alter honey's properties, so adding it to warm, not boiling, milk is best.

Conclusion

In conclusion, taking honey with milk can be a valuable addition to a balanced diet, offering a wide array of health benefits from improved sleep and digestion to enhanced immunity and stronger bones. The specific benefits depend on whether the milk is consumed warm or cold. However, it is crucial to consume it in moderation and be aware of potential drawbacks, especially for those with specific health conditions like lactose intolerance or diabetes. By following best practices, you can enjoy this classic and comforting concoction while maximizing its health potential. For further scientific data, you can read more from sources like the National Library of Medicine, where research on honey's effects, such as its impact on bone formation, is documented.

Frequently Asked Questions

The choice between warm and cold milk with honey depends on the desired effect. Warm milk with honey is ideal for a calming effect that aids sleep and soothes respiratory issues. Cold milk with honey provides a refreshing energy boost and improved concentration.

The belief that heating honey makes it toxic is a misconception. While heating honey to very high temperatures (above 140°C) can produce HMF (5-hydroxymethylfurfural), the temperature of warm milk is typically much lower. For best results, it is recommended to add honey to lukewarm, not boiling, milk.

No, individuals with lactose intolerance should avoid milk and honey drinks made with cow's milk. The dairy content can cause adverse side effects. Alternatively, they could explore dairy-free milk options combined with honey.

Moderation is key when adding honey to milk. A spoonful is typically sufficient to provide flavor and health benefits without excessive sugar intake. Those monitoring sugar levels should be especially mindful of the quantity.

Yes, the nutrients and antioxidants in both milk and honey can be beneficial for skin and hair health. They can help moisturize the skin, protect it from damage, and improve the vitality of hair.

No, honey is not safe for infants under 12 months of age. It contains bacteria that can cause a serious and potentially life-threatening condition called infant botulism. The risk is not worth taking, even in small amounts.

The combination is rich in calories and nutrients, which can aid in healthy weight gain when consumed as part of a balanced diet. For weight management, it is crucial to monitor overall calorie intake, as consuming too much honey can contribute to weight gain.