What Happens If You Put Honey in Your Tea?

January 7, 2026 •

4 min read

According to ancient traditions spanning many cultures, adding honey to tea has been revered for its medicinal properties. But beyond the folklore, what happens if you put honey in your tea, and does it really offer tangible health benefits beyond simply sweetening your beverage?

Quick Summary

Adding honey to tea provides a natural sweetener with potential health benefits, but high temperatures can destroy beneficial enzymes. Moderation and adding it to warm, not hot, tea are key for flavor and wellness.

Key Points

Preserves Nutrients: Avoid adding honey to boiling water, as heat above 40°C destroys beneficial enzymes and antioxidants; wait for the tea to cool slightly.
Natural Cough Suppressant: Honey is a natural remedy for soothing sore throats and calming coughs, especially when combined with warm herbal tea.
Rich in Antioxidants: Raw honey is packed with flavonoids and polyphenols that combat free radicals and protect your cells from damage.
Supports Digestion: Honey acts as a prebiotic, nurturing healthy gut bacteria and promoting better digestive health.
Healthier Sweetener Option: Compared to refined sugar, honey provides a more complex flavor, has a lower glycemic index, and offers additional trace vitamins and minerals.
Choose Raw Honey: For maximum health benefits, select raw, unprocessed honey over commercial, pasteurized versions.

The Health Benefits of Adding Honey to Your Tea

When added correctly, honey can offer more than just a sweet taste to your tea. It is a natural substance composed of fructose and glucose, along with trace amounts of vitamins, minerals, and antioxidants, depending on its source. This makes it a nutritionally superior choice compared to refined sugar, which offers empty calories with no additional nutrients.

Soothing Sore Throats and Suppressing Coughs

One of the most common and well-supported uses for honey in tea is for cold and flu relief. Honey's thick consistency can coat the throat, providing immediate soothing relief from irritation and pain. The World Health Organization (WHO) and the American Academy of Pediatrics endorse honey as a natural and effective cough remedy, especially for children over one year of age. Its natural antibacterial properties can help fight off the bacteria causing an infection.

Boosting Antioxidant Intake

Raw, unprocessed honey is rich in antioxidants, including flavonoids and polyphenols. These compounds help protect your body from cellular damage caused by unstable molecules called free radicals. When you add honey to your tea, particularly an antioxidant-rich tea like green tea, you can amplify the overall antioxidant effect of your drink, contributing to better overall health.

Supporting Digestive Health

Honey possesses prebiotic properties, which means it helps nourish the beneficial bacteria in your gut. This can aid in balancing your gut flora and alleviating digestive discomfort such as bloating. Pairing honey with herbal teas like chamomile or peppermint, known for their digestive benefits, can create a powerful, soothing remedy for an upset stomach.

Providing a Natural Energy Boost

Unlike the rapid spike and crash associated with refined sugar, the natural sugars in honey provide a more sustained energy release. This makes a honey-sweetened tea an excellent morning beverage to kick-start your metabolism or an afternoon pick-me-up when you need a gentle lift without the jitters.

The Crucial Rule: Add Honey to Warm Tea, Not Hot

While the benefits of adding honey are clear, there is a critical rule to follow to avoid compromising its nutritional value. High temperatures, particularly boiling water over 40°C (104°F), can degrade or destroy honey's delicate enzymes, antioxidants, and other beneficial compounds. For this reason, you should always wait until your tea has cooled slightly before stirring in honey. This ensures you get both the pleasant taste and the full wellness benefits. Experts recommend waiting 30 to 60 seconds after boiling before adding honey.

Comparison Table: Honey vs. Sugar in Tea


Feature	Honey	Refined Sugar
Nutritional Value	Contains trace minerals, vitamins, antioxidants, and enzymes.	Offers empty calories with no nutritional benefits.
Flavor Profile	Complex and nuanced, with notes varying by floral source (e.g., floral, fruity, woody).	Straightforward, neutral sweetness.
Health Effects	Can soothe sore throats, suppress coughs, and offer antibacterial properties when not heated.	Excessive intake is linked to weight gain, inflammation, and blood sugar spikes.
Digestibility	Partially predigested by bees, making it easier for the human body to process.	Sucrose must be broken down by the body.
Glycemic Index (GI)	Moderately lower GI than refined sugar, causing a slower rise in blood sugar.	Higher GI, leading to quicker blood sugar spikes.
Consumption Method	Should be added to warm (not hot) beverages to preserve nutrients.	Dissolves well in both hot and cold beverages.

Choosing the Right Honey for Your Tea

Not all honey is created equal, and the type you choose can significantly impact both the flavor and potential health benefits. For maximum benefit, always choose raw, unprocessed honey, as pasteurized and filtered versions lose many of their natural enzymes and nutrients.

For Green Tea: Milder teas like green tea pair well with lighter, floral honeys such as acacia or clover, which won't overpower the delicate tea flavor.
For Black Tea: Robust black teas like English Breakfast or Earl Grey can stand up to stronger, more complex honeys like buckwheat or wildflower.
For Herbal Tea: Herbal teas offer a wide range of pairing options. A calming chamomile is enhanced by delicate acacia or lavender honey, while ginger tea for colds can be amplified by a more potent eucalyptus or manuka honey.

Conclusion: A Healthier, More Flavorful Choice

Adding honey to your tea is a simple and effective way to enhance both its flavor and its wellness properties. By opting for raw honey and adding it to your tea once it has cooled slightly, you can enjoy a naturally sweet beverage that also offers antibacterial properties, boosts antioxidants, and aids digestion. While it is still a form of sugar and should be consumed in moderation, honey remains a far more beneficial alternative to refined sugar. The next time you brew a cup, remember the simple rule to wait for the warmth and unlock a world of natural goodness in every sip. For more detailed information on raw honey, check out this guide from Manukora for further reading.

Frequently Asked Questions

Yes, adding honey to tea can be healthy, provided it is added to warm, not hot, tea. This preserves its natural enzymes and antioxidants, which contribute to its potential health benefits, such as soothing a sore throat and boosting antioxidant intake.

No, heating honey does not make it toxic. This is a common myth. However, high temperatures can destroy its beneficial enzymes and some of its nutritional content, reducing its health-promoting properties.

A good starting point is one teaspoon of honey per cup of tea. You can adjust the amount based on your preference for sweetness and the type of tea you are drinking, as some teas pair better with more or less honey.

Honey offers a more complex flavor profile and contains trace amounts of nutrients, enzymes, and antioxidants, unlike refined sugar, which only provides calories. Honey also has a slightly lower glycemic index.

Raw, unprocessed honey is generally best because it retains all its natural nutrients. The best type for flavor pairing depends on the tea; for example, light honeys like acacia suit green tea, while darker honeys like buckwheat complement black tea.

Yes, a warm cup of tea with honey is a classic remedy for sore throats. The honey coats the throat, providing a soothing effect, while its natural antibacterial properties can help fight infection.

No, honey should never be given to infants under one year of age. It poses a risk of infant botulism, a rare but serious illness.