Honey

animal part or sourcetau-fluvalinate

What is it

Honey is a sweet substance produced by honeybees from flower nectar. It is composed of about 80 percent sugars (fructose and glucose), about 17 percent water, and small amounts of vitamins, minerals, polyphenols, enzymes, and antibacterial compounds. Composition varies by floral source.

How it works

Honey's primary nutritional component is sugar, providing roughly 64 calories per tablespoon (21 g). The fructose-glucose mixture in honey has a glycemic index similar to or slightly lower than table sugar, depending on the variety. Honey provides trace amounts of B vitamins, vitamin C, calcium, iron, magnesium, and potassium, but in quantities too small to be nutritionally significant. Honey's most studied bioactive properties relate to antimicrobial and wound healing effects. Hydrogen peroxide (produced by bee-derived glucose oxidase reacting with glucose) and high sugar osmolarity contribute to antibacterial activity. Manuka honey contains additional non-peroxide antibacterial activity attributed to methylglyoxal (MGO), produced from dihydroxyacetone in manuka nectar. Medical-grade honey is used in wound care for burns, ulcers, and chronic wounds, with reasonable clinical evidence. Honey's polyphenol content (particularly in darker varieties like buckwheat) provides antioxidant activity. Some traditional uses include cough suppression in children and athletic energy supplementation.

Evidence for 5 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Cough in children (over 1 year)

Grade B

Good evidence

Multiple randomized trials show honey (typically 2.5 to 10 mL) at bedtime reduces nighttime cough frequency and improves sleep in children over 1 year with upper respiratory infections, with effects similar to or better than dextromethorphan.

Wound healing (medical-grade)

Grade B

Good evidence

Medical-grade honey applied topically supports wound healing, including burns, diabetic ulcers, and chronic wounds. Reasonable clinical evidence exists for several wound types; effects vary by wound and honey type.

Sports nutrition (carbohydrate source)

Grade B

Good evidence

Honey provides effective carbohydrate fueling for endurance exercise, comparable to glucose or sports gel products. Useful for athletes preferring whole-food carbohydrate sources.

Sore throat

Grade C

Moderate evidence

Honey provides demulcent (soothing) effects on the throat. Used in warm liquids or directly. Evidence is moderate for symptom relief but does not shorten the duration of infections.

Manuka honey for various conditions

Grade C

Moderate evidence

Manuka honey shows greater antibacterial activity due to methylglyoxal content. Used for wound care, oral health, and Helicobacter pylori with moderate evidence; the higher MGO grades are not necessarily proportionally more effective clinically.

5 commercial forms

Raw honey

Unprocessed; retains enzymes and pollen.

Honey not heated above hive temperatures. Retains glucose oxidase enzyme and pollen content. Strong flavor varies by floral source. May crystallize over time.

Pasteurized honey

Heated to extend shelf life; some enzymes degraded.

Most commercial honey. Filtered and heated for clarity and shelf life. Reduced enzyme activity but similar nutritional profile.

Manuka honey

Non-peroxide antibacterial activity from MGO.

Honey from Leptospermum scoparium (manuka) flowers in New Zealand and Australia. Graded by MGO content. Stronger flavor and higher price than standard honey.

Medical-grade honey

Sterilized for wound application.

Honey processed for medical use, often with manuka or other antibacterial honey. Used in wound dressings and ointments.

Honey-based sports gels

Convenient carbohydrate for endurance athletes.

Pre-portioned honey for athletic use. Provides simple carbohydrates without artificial additives found in some commercial sports products.

Dosage

There is no RDA. As a food, honey is consumed in variable amounts (1 teaspoon to several tablespoons). For cough in children over 1 year, 2.5 to 10 mL has been used. For medical-grade wound honey, products are applied per protocol. For sports nutrition, 60 g of honey provides about 50 g of carbohydrate, comparable to typical sports drinks.

When and how to take it

Honey can be consumed any time of day. For sports nutrition, taking before or during exercise provides quick energy. For cough, a teaspoon at bedtime is the traditional dose. Honey's sugar content means it raises blood glucose quickly; not ideal close to bedtime if blood sugar is a concern.

Safety

Honey is generally safe for healthy adults and children over 1 year. Infants under 12 months must not consume honey due to risk of infant botulism from Clostridium botulinum spores. Honey is high in fructose and sugar; excessive intake contributes to dental decay, weight gain, and adverse metabolic effects. People with diabetes should account for honey's carbohydrate content. Rare allergic reactions occur.

Who should be cautious

Infants under 12 months must not be given honey due to infant botulism risk. People with diabetes should monitor blood glucose response. Those with fructose malabsorption may experience digestive symptoms. People with bee or pollen allergies may rarely react. Pregnant women can consume honey but should not give it to infants after birth.

Interactions

Honey's sugar content can affect blood glucose, relevant for those on insulin or oral diabetes medications. It may have mild antiplatelet effects, theoretically additive with anticoagulants. Honey can affect the bioavailability of certain medications taken simultaneously. Manuka honey's methylglyoxal content is being studied for various interactions but is not well documented clinically.

Frequently asked questions

Why can't infants eat honey?⌄

Honey can contain Clostridium botulinum spores. Infants' immature digestive systems cannot prevent these spores from growing and producing botulinum toxin, causing infant botulism. Honey is safe after age 1.

Is honey better than sugar?⌄

Honey provides trace nutrients and polyphenols that table sugar lacks, but the differences are nutritionally small. Honey still raises blood sugar and contributes calories similar to other sweeteners. It is not a free pass for unlimited use.

What makes manuka honey special?⌄

Manuka honey contains methylglyoxal (MGO), an antibacterial compound derived from manuka nectar. This gives it non-peroxide antibacterial activity. Higher MGO ratings mean stronger antibacterial activity, but clinical benefit is not always proportional.

Does local honey help with allergies?⌄

The idea is that exposure to local pollen via honey might desensitize allergies. Clinical evidence is weak; pollen content in honey is too low and consists mostly of insect-pollinated species (not the wind-pollinated species causing most seasonal allergies).

Will honey crystallize?⌄

Most natural honey crystallizes over time, particularly varieties high in glucose. This is normal and does not indicate spoilage. Gentle warming (under 40 C) liquefies it without significantly damaging the honey.

References

  • Honey (Wikidata) — Wikidata link
  • Honey (ChEBI) — ChEBI link

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Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you're pregnant, breastfeeding, on medications, or managing a chronic condition.