What is the best honey for a cold and cough?

A 2020 review of studies revealed that honey can be more effective than some over-the-counter medications for relieving the symptoms of upper respiratory tract infections, such as a cough. It is a time-tested natural remedy that can provide soothing relief.

Quick Summary

Several types of honey, including Manuka, Buckwheat, and Eucalyptus, offer unique properties that help soothe a sore throat and suppress coughing. Raw, unprocessed varieties are generally preferred for their preserved health benefits. Combining honey with lemon or ginger can further enhance its effectiveness.

Key Points

• Manuka is potent: Manuka honey, particularly with a high MGO or UMF™ rating, offers powerful antibacterial and anti-inflammatory properties for fighting cold symptoms.

• Buckwheat calms coughs: Dark, antioxidant-rich buckwheat honey is proven to be an effective cough suppressant, especially for reducing nighttime coughing.

• Raw honey is best: Raw and minimally processed honey retains more beneficial enzymes and antioxidants than commercial honey, making it more effective for therapeutic use.

• Combine with other ingredients: Mixing honey with lemon, ginger, or turmeric can create a more potent remedy for soothing a sore throat and boosting immunity.

• Avoid for infants: Due to the risk of infant botulism, honey should never be given to children under 12 months old.

• The thickness matters: The viscous texture of honey coats the throat, providing immediate relief from the irritation that causes coughing.

• Eucalyptus clears airways: Eucalyptus honey is beneficial for clearing mucus and congestion, thanks to the properties of the eucalyptus plant from which it's derived.

How Honey Works for a Cold and Cough

Honey's effectiveness for alleviating cold and cough symptoms stems from several key properties. Its thick, viscous texture coats the throat, providing immediate soothing relief from irritation and dryness that trigger the cough reflex. Beyond this simple demulcent effect, specific types of honey also possess antibacterial and anti-inflammatory compounds. A 2018 study noted that when honey is diluted by saliva, an enzyme called glucose oxidase produces hydrogen peroxide, which has antimicrobial effects. The anti-inflammatory properties can help reduce the swelling and discomfort of an irritated throat, while antioxidants help boost the body's overall immune response.

The Most Effective Honey Varieties

While all honey offers some soothing qualities, specific types are particularly potent for respiratory issues due to their unique composition:

• Manuka Honey: Hailing from New Zealand, Manuka honey is famous for its powerful antibacterial properties, largely due to its high methylglyoxal (MGO) content. A higher MGO rating, such as UMF™ 15+ or 250+ MGO, indicates greater potency and is often recommended for therapeutic use against infections. Manuka honey is also rich in anti-inflammatory and antioxidant compounds, making it a robust option for soothing a sore throat and supporting the immune system.
• Buckwheat Honey: Dark and rich in flavor, buckwheat honey is packed with more antioxidants than lighter-colored honey varieties. Studies comparing buckwheat honey to traditional cough suppressants found it more effective at reducing nighttime coughs and improving sleep quality in children. Its thick consistency is ideal for coating the throat and providing prolonged relief.
• Eucalyptus Honey: As its name suggests, this honey is derived from eucalyptus tree nectar and is known for its strong, medicinal flavor. It is highly regarded for its ability to stimulate saliva production, which can help clear mucus from the airways and relieve congestion. It also contains antibacterial and anti-inflammatory properties that combat seasonal ailments.
• Raw Wildflower Honey: Sourced from a mix of local flowers, raw wildflower honey contains diverse pollen and enzymes that are often lost during the processing of commercial honey. Its minimal processing helps preserve a broad range of antioxidants and anti-inflammatory compounds, making it a comprehensive choice for immune support. Additionally, consuming local honey may help alleviate seasonal allergies over time.

Raw vs. Processed Honey

For the most therapeutic benefit, opt for raw, unprocessed honey over regular, processed honey. The key differences are outlined in the table below:

Feature	Raw Honey	Processed Honey
Processing	Minimally filtered, not heated above hive temperature.	Pasteurised (flash-heated) and ultra-filtered.
Nutrients	Retains beneficial enzymes, antioxidants, and pollen.	Loses many beneficial compounds due to high heat and filtration.
Antimicrobial Activity	Higher, thanks to preserved enzymes and bioactive compounds.	Reduced due to the destruction of beneficial compounds during processing.
Consistency	Often thicker and may crystallize over time.	Smoother, more uniform texture, less likely to crystallize.
Sourcing	Typically sourced from a single region or local beekeeper.	Often a blend of honeys from various, sometimes undisclosed, origins.

How to Use Honey for Relief

• For a Soothing Drink: Stir honey into a glass of warm (not hot) water, herbal tea, or lemon and ginger juice. Avoid boiling water, as high heat can destroy the beneficial enzymes.
• For Nighttime Cough Suppression: Taking honey before bedtime can help reduce the frequency and severity of nighttime coughs in both children (over 1 year old) and adults, potentially leading to better sleep.
• Combine with Other Natural Ingredients: Enhance honey's effects by mixing it with other natural remedies. Lemon adds Vitamin C and helps thin mucus, while ginger and turmeric offer powerful anti-inflammatory properties.

Cautions and Contraindications

While honey is a safe and effective remedy for most, it is crucial to remember a few key warnings:

• Infants: Never give honey to children under one year of age due to the risk of infant botulism, a rare but serious illness.
• Diabetes: Individuals with diabetes should monitor their blood sugar levels closely, as honey is still a form of sugar and can affect blood glucose levels.
• Allergies: People with allergies to bees or pollen may have an allergic reaction to honey.

Conclusion

When it comes to selecting the best honey for a cold and cough, the choice depends on your specific needs, but there are several excellent contenders. High-grade Manuka honey offers superior antibacterial power, while darker varieties like buckwheat honey excel at suppressing nighttime coughs. The most important factor is choosing a raw, unprocessed honey to ensure you are getting the maximum therapeutic benefits. Whether you take it straight off the spoon or mix it into a warm drink with lemon and ginger, honey provides a simple, effective, and natural way to find relief from cold and cough symptoms.

Visit this comprehensive guide for more natural remedies during cold and flu season.

Frequently Asked Questions

Which type of honey is best for a sore throat?

For a sore throat, Manuka honey is highly recommended due to its potent antibacterial and anti-inflammatory properties, particularly with a high MGO or UMF rating. Its viscous texture also provides immediate soothing relief by coating the throat.

Can honey be given to a child for a cough?

Yes, honey can be given to children over one year old to help with a cough, and studies have shown it to be more effective than some over-the-counter medications. Honey is not safe for infants under 12 months old due to the risk of infant botulism.

Does processed honey work as well as raw honey for a cold?

No, processed honey is less effective than raw honey for treating a cold and cough. Pasteurisation and filtration remove many of the beneficial enzymes, antioxidants, and pollen found in raw honey, which are responsible for its antimicrobial and anti-inflammatory effects.

Is honey with lemon effective for a cough?

Yes, combining honey with lemon is a classic and effective remedy for a cough. The honey soothes the throat, while the lemon adds vitamin C and helps thin mucus.

How should I take honey for the best effect?

For immediate soothing relief, taking honey directly can be effective. For a lingering cough, mixing honey into a warm drink like herbal tea or water, ensuring the liquid is not too hot, can provide relief. Taking it before bed may significantly reduce nighttime coughing.

Is dark honey better than light honey for a cough?

Darker honey varieties, such as buckwheat honey, often contain higher levels of antioxidants than lighter honeys. These antioxidants can help reduce inflammation and provide more effective relief for respiratory symptoms.

Can honey provide instant relief for a sore throat?

Yes, the thick consistency of honey provides almost instant relief by coating the irritated throat lining. It acts as a demulcent, reducing dryness and irritation that often trigger a sore throat and cough.