What's in honey that's good for you when you're sick?

December 15, 2025 •

3 min read

One study found that honey was superior to usual care for improving the symptoms of upper respiratory tract infections. Here's what's in honey that's good for you when you're sick and why this natural remedy is so effective.

Quick Summary

Honey contains potent antimicrobial agents, anti-inflammatory compounds, and antioxidants that can help soothe a sore throat, suppress coughs, and boost the immune system.

Key Points

Antimicrobial Action: Honey contains compounds like hydrogen peroxide that give it natural antibacterial, antiviral, and antifungal properties, which help fight infection.
Cough Suppressant: Its demulcent properties coat the throat, soothing irritation and reducing the urge to cough, making it a natural and effective remedy.
Anti-inflammatory Effects: Flavonoids and polyphenols in honey reduce inflammation, helping to calm irritated respiratory passages and soothe a sore throat.
Immune Boost: Rich in antioxidants, honey helps combat cellular damage from oxidative stress, supporting the immune system during illness.
Sore Throat Relief: When mixed with warm tea and lemon, honey provides a comforting and anti-inflammatory effect that can alleviate throat pain.
Safe for Older Children: Clinical studies have shown honey to be effective for coughs in children over the age of one, often outperforming or matching OTC medicines.
Variety of Nutrients: Though trace amounts, honey contains small levels of vitamins, minerals, and other bioactive compounds that contribute to its overall health benefits.

The Core Components of Honey and How They Aid Sickness

Honey is a complex natural substance composed primarily of sugars, but it's the smaller, bioactive compounds that provide its therapeutic benefits. While its high sugar content creates a dehydrating, antimicrobial environment, its true power lies in its blend of enzymes, phenolic acids, flavonoids, and other phytochemicals.

The Antimicrobial Powerhouse: Hydrogen Peroxide and Beyond

One of honey's most significant components is hydrogen peroxide, which is produced by the enzyme glucose oxidase present in honey. When honey comes into contact with moisture, this enzyme slowly releases hydrogen peroxide, creating a potent antibacterial and antiviral effect. Research has shown this is effective against a wide range of bacteria, including those with antibiotic resistance. For sore throats, this antimicrobial action can directly help fight the infection causing the irritation.

Soothing Inflammation with Anti-inflammatory Compounds

When you are sick, your body's inflammatory response causes swelling and discomfort. Honey contains powerful anti-inflammatory compounds, such as polyphenols and flavonoids, that help reduce this inflammation. By decreasing inflammation in irritated respiratory passages, honey helps relieve a sore throat and calms the airways to reduce coughing.

Antioxidants for Immune Support

Honey is rich in health-promoting antioxidants, including phenolic acids and flavonoids, which combat oxidative stress caused by free radicals. Oxidative stress can damage cells and hinder the body's healing process. By neutralizing these free radicals, honey's antioxidants help support a strong immune system and promote overall recovery when you're sick. Darker honeys, such as buckwheat or manuka, tend to have higher antioxidant levels.

The Demulcent Effect: A Natural Cough Suppressant

When dealing with a cough, honey acts as a demulcent—a substance that forms a soothing layer over the throat. This coating reduces irritation and calms the cough reflex, providing significant relief, especially for dry or nighttime coughs. Studies have found honey to be as effective as, or even more effective than, common over-the-counter cough suppressants for children over one year old.

Comparison: Honey vs. Common Cough Syrup


Feature	Honey	Cough Syrup (OTC)
Mechanism	Natural demulcent effect coats the throat; antimicrobial properties fight infection; anti-inflammatory properties reduce swelling.	Chemically suppresses cough reflex in the brain; contains decongestants, expectorants, or pain relievers.
Side Effects	Minimal; primarily related to sugar intake. Not safe for infants under 1.	Can cause drowsiness, dizziness, hyperactivity, or other side effects depending on the active ingredients.
Antibacterial?	Yes, provides natural antibacterial and antimicrobial effects.	No, does not typically contain antibacterial agents.
Cost	Generally affordable, and a little goes a long way.	Varies, but can be more expensive than honey.
Taste	Sweet and pleasant, can be mixed with tea, lemon, or ginger.	Often contains artificial flavors and can be unpleasant for some.

Practical Ways to Use Honey When Sick

Here are some simple and effective ways to incorporate honey into your sickness routine:

Honey and Lemon Tea: Stir one to two teaspoons of honey into a warm cup of herbal tea with a squeeze of fresh lemon juice. The warm fluid soothes the throat, and the lemon provides an extra boost of vitamin C.
Straight from the Spoon: For a direct coating effect on a sore or scratchy throat, simply take a teaspoon of honey straight off the spoon.
Honey and Ginger Tonic: Mix grated ginger with honey and hot water to create a potent brew. Ginger has its own anti-inflammatory and antioxidant properties that can complement honey's effects.
Honey and Cinnamon: This combination can be a powerful anti-inflammatory remedy. Mix a spoonful of honey with a quarter teaspoon of ground cinnamon and stir into hot water or take directly.
Honey Gargle: For sore throat relief, gargle with a mixture of warm water, a teaspoon of honey, and a tablespoon of lemon juice. This can help soothe the throat and loosen mucus.

Conclusion

When sickness strikes, what's in honey that's good for you offers a multi-pronged approach to relief. Its unique blend of antimicrobial compounds, hydrogen peroxide, anti-inflammatory agents, and immune-boosting antioxidants makes it more than just a soothing sweetener. By calming coughs, fighting infection, and reducing inflammation, honey provides a natural, effective, and science-backed alternative to some over-the-counter remedies, especially for bothersome coughs and sore throats. Remember to consult a doctor for severe or persistent symptoms and always avoid giving honey to infants under one year old due to the risk of botulism.

Here is a CNN article further discussing honey's benefits for colds

Frequently Asked Questions

While all honey has beneficial properties, darker varieties like buckwheat or manuka tend to contain higher levels of antioxidants and other bioactive compounds, which may offer enhanced health benefits.

Honey helps in several ways: it has a demulcent effect that coats and soothes the throat, it possesses anti-inflammatory properties to reduce swelling, and its antimicrobial action can help fight the underlying infection.

Yes, but only for children aged one year or older. You should never give honey to infants under 12 months due to the risk of infant botulism, a rare but serious form of food poisoning.

Both methods are effective. Taking a teaspoon of honey straight provides a direct, thick coating for immediate throat soothing. Mixing it with a warm liquid like tea or lemon water offers hydration and can boost its soothing effects.

While excessive heat can degrade some of honey's sensitive enzymes, using warm (not boiling) water to mix with honey will still preserve most of its beneficial compounds, including its powerful antimicrobial and antioxidant effects.

Yes. Studies show that a dose of honey, particularly before bedtime, can be effective at reducing the frequency and severity of nighttime coughs, leading to better sleep for both adults and children over one year old.

Methylglyoxal (MGO) is a powerful antibacterial compound found in high concentrations in manuka honey, which contributes significantly to its potent antimicrobial effects. The MGO level is one of the factors used to rate manuka honey's potency.