What is the most anti-inflammatory honey? A guide to Manuka, Kanuka, and more

October 5, 2025 •

4 min read

Research indicates honey has anti-inflammatory properties due to its complex chemical makeup, which includes potent antioxidants and phenolic compounds. But what is the most anti-inflammatory honey, and how does it compare to other popular varieties prized for their health benefits?

Quick Summary

This guide compares Manuka, Kanuka, and other honey types, highlighting the bioactive compounds and scientific evidence behind their potent anti-inflammatory effects.

Key Points

Manuka is leading: Manuka honey is often cited as the most anti-inflammatory due to its high methylglyoxal (MGO) content and robust scientific backing.
Kanuka is a potent alternative: New Zealand's Kanuka honey offers powerful anti-inflammatory effects, particularly for skin applications, driven by its high phenolic content.
Darker honeys are richer: Honeys with darker colors, such as Buckwheat, generally contain higher levels of inflammation-fighting phenolic compounds and antioxidants.
Raw is often best: Unpasteurized, raw honeys retain more of their natural enzymes and bioactive compounds, which are often degraded by heat processing.
Floral source is key: The plant species from which the nectar is gathered determines the unique chemical composition and, therefore, the specific anti-inflammatory benefits of the honey.
Multiple mechanisms: Honey's anti-inflammatory action is a complex process involving antioxidant activity, cytokine regulation, and other modulatory effects.

Manuka Honey: The Powerhouse of Anti-Inflammatory Effects

Among all varieties, Manuka honey is widely recognized for its superior anti-inflammatory and antibacterial properties, primarily stemming from its high content of methylglyoxal (MGO). This unique compound, derived from dihydroxyacetone (DHA) in the nectar of the New Zealand Manuka bush, sets it apart from traditional honey. The concentration of MGO directly correlates with Manuka's potency, which is why brands often use a Unique Manuka Factor (UMF™) or MGO rating system.

Studies show that Manuka honey effectively downregulates pro-inflammatory cytokines like TNF-α, IL-1β, and IL-6, which are key players in the body's inflammatory response. This action has been observed in conditions ranging from ulcerative colitis to skin inflammations. Beyond its MGO content, Manuka honey also contains a rich profile of phenolic compounds and flavonoids that contribute significantly to its antioxidant capacity, further combating oxidative stress that fuels inflammation.

Kanuka Honey: A Strong, Understated Competitor

Another New Zealand native, Kanuka honey, has shown similarly powerful anti-inflammatory effects in scientific studies, particularly in topical applications. One study comparing Kanuka, Manuka, and other honeys found that Kanuka produced a robust anti-inflammatory effect related to its high phenolic content. The mechanism of action appears to be different from Manuka, acting through a specific toll-like receptor pathway to modulate the inflammatory response. This suggests that Kanuka's benefits may complement, rather than simply mimic, Manuka's. Kanuka honey has shown promise in treating inflammatory skin conditions such as rosacea and eczema. While less famous than Manuka, its potent, well-researched properties make it a serious contender for the most anti-inflammatory honey.

How Honey Fights Inflammation: The Mechanisms

Honey's anti-inflammatory power is not a singular phenomenon but rather a synergy of multiple active compounds and mechanisms:

Antioxidant Activity: The phenolic acids and flavonoids in honey help neutralize reactive oxygen species (ROS) and free radicals, which are major drivers of inflammation. Darker honeys, such as Buckwheat, often have higher antioxidant levels due to their richer phenolic content.
Regulation of Cytokines: As seen with Manuka and Kanuka, certain honeys can modulate the production of pro-inflammatory cytokines, directly addressing the root cause of inflammation at a cellular level.
Enzymatic Action: When diluted, the enzyme glucose oxidase in honey produces hydrogen peroxide (H₂O₂), which has antiseptic effects that reduce infection, a frequent cause of inflammation.
Modulation of Signaling Pathways: Research shows that honey and its components can inhibit key inflammatory signaling pathways like NF-κB and MAPK, which regulate the expression of inflammatory mediators.

Other Noteworthy Anti-Inflammatory Honeys

While Manuka and Kanuka are top contenders, several other honeys offer notable anti-inflammatory benefits:

Buckwheat Honey: A dark honey rich in flavonoids like quercetin and rutin, Buckwheat honey is known for its high antioxidant activity, which helps combat inflammatory processes.
Sidr Honey: From the Jujube tree, this prized honey is rich in antioxidants and is often used in traditional medicine for its natural anti-inflammatory and immune-boosting properties.
Raw and Unprocessed Honey: Any raw, unprocessed honey can possess beneficial anti-inflammatory enzymes and antioxidants that are often destroyed during pasteurization. The specific floral source will determine the exact potency.
Ulmo Honey (Chilean): This monofloral honey has shown strong anti-inflammatory effects in studies, comparable to Manuka, and is rich in specific phenolic compounds.

Factors Influencing Honey's Anti-Inflammatory Power

Floral Source: The plant from which bees collect nectar is the most critical factor, dictating the honey's phytochemical composition and resulting bioactive properties.
Raw vs. Processed: Heat pasteurization and ultrafiltration can remove beneficial enzymes, pollen, and antioxidants, reducing the honey's therapeutic value.
Color and Antioxidants: A general rule of thumb is that darker-colored honeys tend to have higher antioxidant levels and, therefore, greater anti-inflammatory potential.
Storage: Proper storage away from heat and light helps preserve the honey's active compounds over time.

Comparison of Top Anti-Inflammatory Honeys


Honey Type	Key Bioactive Compounds	Anti-inflammatory Strength	Best For...
Manuka	Methylglyoxal (MGO), Phenolic Compounds, Flavonoids	Very High	Wound healing, oral health, digestive issues, acne
Kanuka	Phenolic Compounds	High	Topical inflammation, skin conditions like rosacea and eczema
Buckwheat	Flavonoids (quercetin, rutin), Phenolic Acids	High	Internal inflammation, antioxidant boost
Sidr	Antioxidants, Flavonoids	High	General wellness, immune support, gastrointestinal issues
Raw Local	Enzymes, Pollen, Phenolics (variable)	Moderate to High (varies)	Soothing sore throats, seasonal allergies

Conclusion: Choosing the Right Anti-Inflammatory Honey

While a single answer to "what is the most anti-inflammatory honey?" is difficult, Manuka honey consistently leads the pack in terms of clinical research and unique active compounds like MGO. However, potent alternatives exist, such as the highly phenolic Kanuka and antioxidant-rich Buckwheat honeys, each with specific benefits. The ideal choice depends on your specific needs—for general wellness, a raw, local option may suffice, while targeted issues like wounds or specific conditions may benefit from the standardized potency of a high-grade Manuka or Kanuka product. Consulting a healthcare professional for specific conditions is always recommended. For more in-depth scientific analysis, you can refer to authoritative sources like the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC5822819/)

Frequently Asked Questions

While all natural honey contains some level of anti-inflammatory compounds like antioxidants and enzymes, the concentration and potency vary significantly based on the floral source and processing. Certain types, like Manuka and Kanuka, are more potent than generic supermarket honey.

For Manuka honey, look for a UMF™ (Unique Manuka Factor) or MGO (Methylglyoxal) rating on the label. A higher number indicates a higher concentration of beneficial compounds and stronger activity.

Yes, high heat, such as that used in pasteurization or hot beverages, can degrade beneficial enzymes, antioxidants, and other volatile compounds that contribute to honey's therapeutic effects. For medicinal use, raw or cold-processed honey is recommended.

Yes, many types of honey, especially Manuka, are used topically to treat wounds, burns, and skin inflammation due to their antiseptic and anti-inflammatory properties. For this purpose, medical-grade or raw honey is best.

While both are potent, Manuka's strength is primarily from MGO, whereas Kanuka's effects are tied to a different anti-inflammatory mechanism involving phenolic content, making them potentially complementary treatments.

All honey is a natural sugar and can affect blood glucose levels. Diabetics should consume honey in moderation and consult a doctor before adding it to their diet, especially if they have blood sugar control disorders.

For internal benefits, you can take a teaspoon straight, add it to warm (not hot) tea, or mix it into smoothies or oatmeal. Using it raw preserves the most therapeutic value.