What's the Best Manuka Honey for Health? A Guide to Quality and Potency

December 12, 2025 •

4 min read

According to scientific studies, Manuka honey contains up to 100 times more methylglyoxal (MGO) than regular honey, a key compound responsible for its antibacterial strength. But with so many options available, figuring out what's the best Manuka honey for health can be a challenge. This guide breaks down the essential factors for choosing a high-quality product.

Quick Summary

Decipher the complexities of Manuka honey ratings to select the most potent and authentic product for your specific needs. The guide covers key certification systems, health benefits, and verification tips. Learn how to match different grades to various wellness applications, from daily support to targeted therapeutic use.

Key Points

UMF vs. MGO: The MGO rating measures the concentration of methylglyoxal, the key antibacterial compound, while the UMF certification system guarantees authenticity and potency by testing for multiple markers, including MGO.
Match Grade to Use: For daily wellness, a lower grade (UMF 5-10+) is fine, while for targeted therapeutic uses like wound healing or digestive issues, a higher grade (UMF 15+, MGO 512+) is recommended.
Verify Authenticity: Genuine Manuka honey must be sourced and packed in New Zealand and carry a recognized certification mark like UMF or a verifiable MGO rating.
Look for Certifications: Always check for official seals on the label to ensure the honey has been independently tested for its purity, quality, and potency.
Consider the Application: Manuka honey's benefits extend to wound care, immune support, digestive health, and skincare. Choose your honey based on the intended health application.
Buy from Reputable Brands: Research brands to ensure they are licensed and conduct rigorous, independent lab testing. Be wary of ambiguously labeled products.

Demystifying Manuka Honey: An Introduction

Manuka honey originates from the nectar of the Leptospermum scoparium plant, native to New Zealand and parts of Australia. Unlike regular honey, its unique antibacterial and anti-inflammatory properties come from a high concentration of methylglyoxal (MGO). This makes it a popular choice for supporting health, but not all Manuka honey is created equal. The potency can vary significantly, which is why understanding the labeling is critical.

Decoding the Manuka Honey Grading Systems

MGO (Methylglyoxal) Rating

The MGO rating is a straightforward measurement of the honey's methylglyoxal content in milligrams per kilogram (mg/kg). Since MGO is the primary antibacterial compound, a higher MGO number indicates greater potency. This system is easy to understand: MGO 400+ has more antibacterial activity than MGO 250+.

MGO 83+ to 261+: Ideal for daily use, general wellness, and as a natural sweetener.
MGO 261+ to 512+: Suitable for moderate support, such as seasonal wellness or minor ailments.
MGO 512+ and above: Higher potency for targeted health needs, like digestive issues or topical use.

UMF (Unique Manuka Factor) Certification

UMF is a more comprehensive and robust quality trademark system developed by the UMF Honey Association in New Zealand. It certifies the authenticity and purity of Manuka honey by testing for three key compounds: MGO, DHA (dihydroxyacetone), and Leptosperin. The UMF number reflects the honey's overall strength and quality, guaranteeing it was harvested and packed in New Zealand under strict standards.

UMF 5+ to 10+: Considered table grade and good for daily use.
UMF 10+ to 15+: Referred to as therapeutic grade, good for short-term consumption and targeted support.
UMF 15+ and above: Higher antibacterial and potent grade, suitable for more specific therapeutic uses.

Comparison of Manuka Honey Grading Systems


Feature	MGO Rating System	UMF Certification System
Measured Compound(s)	Methylglyoxal (MGO) only	MGO, DHA, Leptosperin, and HMF
Measurement Scale	Milligrams per kilogram (mg/kg)	A proprietary numerical scale (e.g., 5+, 10+)
Reliability	A clear, scientifically-backed measure of MGO content	A comprehensive quality assurance trademark, guaranteeing authenticity and potency
Scope	Measures one specific compound related to antibacterial potency	Certifies potency, purity, authenticity, and freshness based on multiple markers
Cost	Often less expensive than UMF-certified honey at similar MGO levels	Typically more expensive due to rigorous certification and testing standards

Key Health Benefits of Manuka Honey

Studies suggest Manuka honey can offer numerous health benefits, with higher potency ratings generally associated with stronger effects.

Wound and Burn Healing: Medical-grade Manuka honey, when applied topically, helps heal wounds and minor burns due to its antibacterial and anti-inflammatory effects. It keeps the wound clean and provides a moist, low-pH healing environment.
Immune System Support: Its antimicrobial properties can aid the body in fighting off bacteria and viruses. Regular consumption may support a healthy immune system and soothe cold symptoms.
Oral Health: Research indicates that Manuka honey can reduce plaque formation and decrease the risk of gingivitis. Some studies have also shown benefits for mouth ulcers.
Digestive Health: Manuka honey may help balance gut bacteria and reduce inflammation in the digestive tract. Some studies have found it can inhibit the growth of Helicobacter pylori, a bacterium linked to stomach ulcers.
Skincare: Applied topically, Manuka honey can help manage skin conditions like acne and eczema due to its antibacterial and anti-inflammatory properties. It also acts as a natural humectant, drawing moisture to the skin.

How to Choose the Right Manuka Honey for Your Health Goals

Define your use case: For daily maintenance, a lower-grade honey (UMF 5+, MGO 83+) is sufficient. For more targeted issues like digestive support or topical application, a higher-grade honey (UMF 10+, MGO 261+ or higher) may be more beneficial.
Look for certification: To ensure authenticity and quality, always purchase honey with a recognized certification mark, such as UMF or MGO. The UMF system offers the most comprehensive quality assurance.
Check for New Zealand origin: Genuine Manuka honey comes from New Zealand. Look for clear labeling that confirms it was harvested and packed in New Zealand.
Prioritize reputable brands: Research brands known for quality and independent testing. Some brands may carry additional certifications for traceability or raw processing.
Beware of fake products: The high value of Manuka honey has led to many imposters. Be cautious of labels using vague terms like "bio-active" or "active" without a certified rating.

Conclusion: Making an Informed Choice

Deciding what's the best Manuka honey for health ultimately comes down to understanding your specific needs and a product's certified potency. While all Manuka honey offers unique benefits, matching the appropriate UMF or MGO grade to your wellness goals ensures you get the most out of your purchase. By prioritizing authenticated honey from New Zealand, you can confidently integrate this remarkable natural product into your health routine.

For more in-depth research on the antibacterial properties of Manuka honey, refer to this review article from the National Institutes of Health: Antibacterial activity of Manuka honey and its components.

Frequently Asked Questions

The MGO rating directly measures the amount of methylglyoxal, the main antibacterial compound. UMF is a more comprehensive certification that includes MGO but also tests for other markers to guarantee the honey's authenticity, purity, and potency, often involving stricter standards.

For general wellness and daily consumption, a lower grade such as UMF 5+ to 10+ or MGO 83+ to 261+ is suitable. These grades offer beneficial properties and are great for adding to your diet.

A higher rating indicates a higher concentration of beneficial compounds and stronger antibacterial activity. Therefore, a higher rating is generally better for targeted therapeutic uses, while lower grades are perfectly adequate for daily use.

To ensure authenticity, look for a certified UMF or MGO logo on the label. The product should state that it was harvested and packed in New Zealand. You can also look for a batch number or QR code for traceability.

Yes, Manuka honey is well-researched for its wound-healing properties, especially with higher UMF or MGO ratings. However, for serious wounds, it is best to use a medical-grade, sterilized honey product under medical supervision.

Honey, including Manuka honey, should not be given to infants under one year of age due to the risk of infant botulism. For children over one, it is generally safe but should be consumed in moderation.

Store Manuka honey in a cool, dark, and dry place. There is no need to refrigerate it. Proper storage helps maintain its potency and beneficial properties over time.