Is Taking a Spoonful of Manuka Honey Good for You?

December 26, 2025 •

4 min read

Scientific studies show Manuka honey possesses unique antibacterial and anti-inflammatory properties due to high levels of the compound methylglyoxal (MGO). For centuries, honey has been used as a natural remedy, but is taking a spoonful of Manuka honey good for you, and what makes it superior to regular honey?.

Quick Summary

Taking a daily spoonful of Manuka honey may offer immune-boosting, digestive, and oral health benefits due to its potent MGO content. This article examines the scientific basis for its health claims, compares it to regular honey, discusses potential side effects, and provides guidance for optimal usage.

Key Points

Unique Potency: Manuka honey contains high concentrations of methylglyoxal (MGO), providing superior and more stable antibacterial and antimicrobial properties compared to regular honey.
Immune System Support: Regular intake can boost your immune system through its powerful antioxidants and antimicrobial effects, helping fend off infections.
Digestive Health Aid: A daily spoonful can support gut health by acting as a prebiotic and combating harmful bacteria like H. pylori, which can cause stomach ulcers.
Sore Throat Soother: Its anti-inflammatory and coating properties offer natural relief for sore throats and persistent coughs.
Natural Energy Boost: As a natural source of sugars, it provides sustained energy without the spikes and crashes associated with processed sugars.
Important Precautions: Manuka honey should not be given to infants under one year old due to botulism risk and should be used cautiously by individuals with diabetes or bee allergies.
Choosing Quality: For medicinal benefits, look for a certified UMF or MGO rating on the label to ensure authenticity and potency.

The Science Behind Manuka Honey's Unique Properties

Manuka honey, produced in New Zealand and parts of Australia from the nectar of the native Leptospermum scoparium (Manuka) tree, is distinct from regular honey due to its non-peroxide activity. While most honey derives its antibacterial properties from hydrogen peroxide, Manuka's potency is primarily attributed to a compound called methylglyoxal (MGO). The higher the concentration of MGO, the greater the antibacterial effect. This MGO content is measured and rated using various systems, most notably the Unique Manuka Factor (UMF) and the MGO scales. The stability of MGO allows Manuka honey to retain its medicinal qualities even when exposed to light or heat, unlike other honeys.

How Taking a Spoonful Supports Your Health

Incorporating a daily spoonful of Manuka honey into your routine can offer several health advantages supported by research:

Boosts Immune System: With its antimicrobial and antioxidant properties, Manuka honey helps protect the body from free radicals and combats harmful pathogens. Regular consumption can strengthen your immune system and reduce the risk of infections.
Enhances Digestive and Gut Health: Manuka honey acts as a prebiotic, promoting the growth of beneficial gut bacteria while combating harmful pathogens like Helicobacter pylori, which can cause stomach ulcers. Its anti-inflammatory properties can soothe digestive issues like gastritis and acid reflux.
Soothes Sore Throats and Respiratory Issues: The honey's antimicrobial and anti-inflammatory effects can help calm a sore or scratchy throat and reduce inflammation. It provides a soothing film that coats the throat, offering relief from irritation and coughs.
Natural Energy Source: As a source of natural sugars like glucose and fructose, Manuka honey offers a steady release of energy without the dramatic crash often associated with processed sugar. This makes it a popular choice for athletes and those needing a natural energy boost.
Provides Antioxidant Protection: Manuka honey is rich in antioxidants, including phenolic compounds and flavonoids, which combat oxidative stress and neutralize free radicals. This can help protect cells from damage and lower the risk of chronic diseases.

Potential Side Effects and Considerations

While largely safe for most, a spoonful of Manuka honey can cause issues for some. It's high in sugar, so those with diabetes or elevated blood sugar levels should consult a doctor before adding it to their diet. It should also be avoided by infants under one year old due to the risk of botulism. Those with a bee or pollen allergy may experience an adverse reaction.

How to Integrate Manuka Honey into Your Daily Routine

Direct Ingestion: Simply take one teaspoon directly from the spoon each morning on an empty stomach to kickstart your day with immune and digestive benefits.
In Beverages: Stir a spoonful into your morning tea, coffee, or warm water. Remember to let hot beverages cool slightly to preserve the honey's beneficial enzymes.
With Food: Drizzle over oatmeal, yogurt, or incorporate into smoothies. It adds a unique, earthy flavor that complements many breakfast and snack options.
For Topical Use (Medical Grade): For external applications on minor cuts or skin blemishes, use a medical-grade Manuka honey, which is sterilized for safety.

Comparison: Manuka Honey vs. Regular Honey


Feature	Manuka Honey	Regular Honey
Origin	Nectar of Manuka bush (Leptospermum scoparium), native to New Zealand and parts of Australia.	Nectar from a variety of floral sources.
Potency	Much higher antibacterial activity due to high Methylglyoxal (MGO) content.	Lower antibacterial activity, mostly from hydrogen peroxide which is unstable.
Grading	Rated with UMF or MGO to indicate potency and purity.	No specific grading system for medicinal compounds.
Flavor	Stronger, earthier, and slightly bitter taste.	Lighter, sweeter, and milder taste.
Price	Significantly more expensive due to limited origin and stringent testing.	More affordable and widely available.
Nutritional Density	More nutritionally dense with higher levels of antioxidants, minerals, and compounds like MGO.	Also nutritious, but lacks the higher concentration of medicinal compounds found in Manuka.

Conclusion: Is the Daily Spoonful Worth It?

Taking a spoonful of Manuka honey daily can be a valuable addition to a wellness routine, especially for those seeking enhanced immune support, improved digestive health, or a natural way to soothe a sore throat. Its unique and potent antibacterial compound, MGO, sets it apart from regular honey and is supported by scientific research for its therapeutic potential. While it is more expensive, the targeted benefits may justify the cost for many individuals. However, it is essential to consider the potential side effects, particularly if you have diabetes or allergies, and to avoid giving it to infants. To ensure authenticity and potency, always choose a reputable brand with verified UMF or MGO ratings.

Note: This information is for educational purposes only and is not medical advice. Consult a healthcare professional before making changes to your diet or if you have specific health concerns.

Resources

The UMF Honey Association: Provides information on the UMF grading system and certifies authentic Manuka honey.
PMC (PubMed Central): A digital archive of biomedical and life sciences journal literature, featuring numerous studies on the medicinal properties of honey.
WebMD: Offers reliable, health-related information on Manuka honey's medicinal uses and side effects.

For further reading on how Manuka honey compares to other honey types, explore the in-depth comparison on the Holland & Barrett website.

Frequently Asked Questions

The main difference is Manuka's high concentration of methylglyoxal (MGO), which gives it superior and stable antibacterial properties not found in regular honey. Manuka honey also has a stronger flavor, thicker texture, and a more robust nutritional profile, though it is more expensive.

For most healthy adults, taking Manuka honey daily is safe. However, individuals with diabetes should monitor their blood sugar levels due to its sugar content. It is absolutely not safe for infants under one year old because of the risk of botulism spores.

For general health and daily intake, a lower MGO or UMF rating (e.g., MGO 100+ or UMF 5+) may be sufficient. For more targeted therapeutic uses, such as supporting digestion or healing wounds, a higher rating (e.g., MGO 300+ or UMF 10+) is often recommended.

Yes, Manuka honey can support digestive health. Research shows it can combat harmful gut bacteria like H. pylori and reduce inflammation, which helps alleviate symptoms of conditions like gastritis and acid reflux.

The simplest method is to take it straight from the spoon. You can also mix it into warm (not boiling) drinks like tea or water, drizzle it over oatmeal or yogurt, or blend it into smoothies. Taking it on an empty stomach in the morning is a common practice.

Unlike regular honey, the MGO compound that gives Manuka honey its antibacterial potency is stable in heat. However, to preserve all of its beneficial enzymes, it is still recommended to add it to warm, not boiling, liquids.

Topical application of medical-grade Manuka honey can help manage skin conditions like acne, eczema, and dermatitis. Its antibacterial and anti-inflammatory properties fight bacteria and reduce inflammation. For internal benefits, its antioxidants can also support skin health.