What is the best way to eat Manuka honey?

October 4, 2025 •

3 min read

Manuka honey is renowned for its potent antibacterial properties, with some grades containing up to 100 times more methylglyoxal (MGO) than conventional honey. Understanding what is the best way to eat Manuka honey can help you harness these unique benefits for your health and well-being.

Quick Summary

Different ways to consume Manuka honey include eating it raw from a spoon, mixing it into warm water or tea, and drizzling it over food. Optimal timing for consumption and important health considerations are outlined.

Key Points

Eat it raw for maximum potency: The most direct and potent way to consume Manuka honey is straight from a spoon, preferably on an empty stomach.
Mix with warm water, not hot: To preserve beneficial enzymes, use warm (lukewarm) water when creating a soothing drink for sore throats or a morning wellness tonic.
Choose the right UMF/MGO rating: The potency of Manuka honey is indicated by its UMF or MGO rating, with higher numbers signifying stronger antibacterial properties for targeted health purposes.
Avoid high heat cooking: While versatile, using Manuka honey in high-heat recipes can diminish its unique active compounds, making it better for drizzling over finished dishes.
Timing can maximize benefits: Consuming it on an empty stomach in the morning aids absorption, before meals can support digestion, and at night can soothe a sore throat.

The Science Behind Manuka's Potency

Originating from the Manuka bush in New Zealand and Australia, Manuka honey is different from regular honey due to its high concentration of Methylglyoxal (MGO). MGO is the compound largely responsible for its powerful, stable, antibacterial, and anti-inflammatory properties, which do not break down with heat or light as readily as the hydrogen peroxide activity in regular honey. The Unique Manuka Factor (UMF) and MGO ratings on products indicate the honey's potency and quality.

Best Practices for Consuming Manuka Honey

To preserve the beneficial enzymes and compounds, it's generally best to consume Manuka honey without exposing it to high heat. While you can add it to recipes, a lower temperature is ideal.

Raw, Straight from the Spoon

For a daily wellness boost, many people take Manuka honey straight from the jar, often on an empty stomach. This allows the beneficial compounds to be absorbed effectively without interference from other foods.

Mixed with Warm Water and Lemon

A soothing and immune-boosting drink can be made by dissolving Manuka honey in warm (not boiling) water with a slice of lemon. This warm mixture can help soothe a sore throat or cough. The key is to use warm water to avoid degrading the honey's beneficial enzymes.

Drizzled Over Foods

Manuka honey's earthy, slightly bitter flavor adds a unique richness to various foods. Drizzle it over the following for a nutritious twist:

Oatmeal or cereal: A spoonful over your morning bowl provides a natural sweetener and energy boost.
Yogurt or smoothies: Stirring it into a smoothie or topping plain yogurt with a drizzle is an easy way to enhance flavor and health benefits.
Whole-grain toast: As a healthier alternative to jam or processed spreads.

In Cooking and Baking (With Caution)

While high temperatures can diminish the honey's potent health compounds, it can still be used in cooking and baking where the temperature is kept relatively low. Examples include using it in salad dressings, marinades, or glazes, and adding it to baked goods after they have cooled slightly.

Optimal Timing for Consumption

The right time to consume Manuka honey depends on the desired health benefit:

Morning on an empty stomach: For maximum absorption and an immediate energy and immune boost.
Before meals: Taking it before eating may help with digestion by coating the stomach lining and soothing acid reflux.
Before bed: For those with sore throats or to aid sleep, mixing it with warm milk or herbal tea before bed can provide a soothing effect.
Post-workout: To replenish glycogen stores and aid recovery after exercise.

Manuka Honey vs. Regular Honey: How They Compare

Manuka honey offers distinct advantages over regular honey, primarily due to its unique composition and medicinal properties.


Feature	Manuka Honey	Regular Honey
Origin	Nectar of the Manuka bush (Leptospermum scoparium).	Nectar from a variety of floral sources.
Key Compound	High concentration of Methylglyoxal (MGO).	Primary antibacterial effect from hydrogen peroxide.
Antibacterial Potency	Strong, stable, non-peroxide activity due to MGO, graded by UMF/MGO rating.	Mild, less stable antibacterial properties, which can be lost when heated.
Medicinal Uses	Wound healing, digestive health (e.g., soothing acid reflux, gut health), sore throat relief.	General health benefits, natural sweetener, mild sore throat relief.
Cost	Generally more expensive due to limited supply and testing requirements.	More widely available and affordable.
Flavor	Rich, earthy, and often with a slightly bitter or medicinal aftertaste.	Varies widely based on floral source, generally sweeter.

Precautions and Considerations

While Manuka honey is safe for most people, there are some important considerations:

Infants: Honey should never be given to infants under 12 months due to the risk of infant botulism.
Diabetes: People with diabetes should monitor their intake due to the high sugar content and consult their healthcare provider.
Allergies: Those with allergies to bee products should exercise caution.
Authenticity: Always check for a certified UMF or MGO rating to ensure you are purchasing genuine Manuka honey and not a blended or counterfeit product. For more details, the National Institutes of Health offers research on its properties.

Conclusion

There is no single "best" way to eat Manuka honey, as it ultimately depends on your personal health goals and preferences. However, consuming it raw, directly from the spoon or mixed into warm beverages, is often the most effective method for reaping its unique and potent benefits. By being mindful of timing, you can integrate this powerful superfood into your daily routine to support your immune and digestive health.

Frequently Asked Questions

Yes, you can use Manuka honey in cooking, but be aware that high temperatures can reduce its beneficial enzymes and potent compounds. To retain the most health benefits, use it in recipes that don't require high heat, like salad dressings or glazes, or add it to dishes after cooking.

Taking Manuka honey on an empty stomach in the morning may enhance absorption and provide an energy boost. Consuming it before bed can offer a soothing effect for a sore throat or to support relaxation. The best time depends on your health goals.

For digestive health, consider taking Manuka honey before meals. This can help coat the stomach lining, reduce irritation, and support a healthy gut microbiome.

Manuka honey will lose some of its beneficial properties if added to boiling water. It is recommended to use warm or lukewarm water instead to help preserve the enzymes and compounds responsible for its health benefits.

Honey, including Manuka honey, should not be given to children under one year of age due to the risk of infant botulism. For children over one, small amounts are generally considered safe.

Look for a certified UMF (Unique Manuka Factor) or MGO (Methylglyoxal) rating on the label. Authentic Manuka honey should come from New Zealand and have these ratings, which are independently tested and verified for potency and purity.

Manuka honey originates from the nectar of the Manuka bush, scientifically known as Leptospermum scoparium, which is native to New Zealand and certain parts of Australia.