Why You Should Use Manuka Honey for Sore Throats

EDUCATION

9 minute read

Essential Takeaways

Sore throats are commonly caused by viral or bacterial infections, and these can make us cough, give us headaches, and generally compromise our quality of life.

Manuka honey contains uniquely high levels of an antibacterial compound called methylglyoxal. This means it can fight off infection and prevent it in the first place. It is commonly used to fight coughs, colds, and the sore throats that come with them.

There is now plenty of scientific and anecdotal evidence that using Manuka honey for sore throats can have swift and impressive results that are all-natural. Much of the scientific evidence, it's worth noting, comes from laboratory (in-vitro) research or small preliminary human trials on related outcomes, so it's best understood as promising and educational groundwork rather than a guaranteed clinical cure — always a helpful companion to, not a replacement for, professional care.

Sore throats are never fun.

They make it hard to eat, drink, and sometimes even breathe.

No matter how hard we might try to stay healthy, getting the occasional sore throat is inevitable for most of us, particularly as the seasons change each year.

But there are ways you can stave off your sore throat, keep your pharynx healthy, and give it a boost when battling infection or inflammation.

Cue: Manuka honey.

It’s been described as a “miracle food” by our customers who have seen amazing results using it for sore throats, coughs, and colds.

Here’s the science behind the miracle.

From easing winter colds to soothing strep throat symptoms, Manuka honey offers natural relief in multiple ways.

In this guide to using Manuka honey for sore throats:

• Why Manuka honey is good for sore throats

• The best Manuka honey for sore throats

• How to use Manuka honey for a sore throat

• Shop premium Manuka honey

Why Manuka Honey is Good for Your Throat

Manuka honey is great for your throat thanks to its natural antibacterial activity.

This comes from a compound called methylglyoxal (MGO), and Manuka honey contains uniquely high levels compared to regular honey¹.

Laboratory chemistry studies have traced this antibacterial activity specifically to methylglyoxal, showing that it can be present in Manuka honey at concentrations up to roughly 100 times higher than in many conventional honeys. In controlled, dish-based (in-vitro) assays, solutions containing MGO have been shown to inhibit the growth of common bacteria such as E. coli and Staphylococcus aureus at defined concentrations⁶. It's worth remembering that this describes a chemical mechanism and a laboratory finding, not a clinical study of humans with sore throats — but it does help explain the science behind Manuka honey's reputation.

The benefits of Manuka honey have been studied and written about for decades, and it now has a global reputation for health and wellness. So it’s not just your throat that Manuka honey is great for, but that’s the topic of this article, so let’s look at it in more detail.

A healthy throat, or pharynx, is key to good respiratory and digestive health².

The best things we can do for our throats are to avoid or quit smoking and drink lots of water. But they can still get irritated, inflamed, or infected from time to time.

Thankfully, Manuka honey can help us both prevent and deal with sore throats.

How Manuka honey can ease the common causes of sore throats

The most common causes of a sore throat are viral infections like coughs and colds, and bacterial infections like strep throat, and tonsillitis.

Thanks to its antibacterial, antimicrobial, and emollient properties, Manuka honey can protect the throat from invaders, keep it moist and clean while any damaged tissue heals, and even promote new tissue growth².

Separately, laboratory research focused specifically on oral bacteria — including species implicated in throat and periodontal infections — has found that Manuka honey inhibits bacterial growth and biofilm adherence in a way that depends on both the dose used and the honey's potency, with higher-grade Manuka honeys generally outperforming lower-grade or multifloral honeys in these dish-based tests⁷. Related in-vitro work suggests Manuka honey can reduce how well some oral bacteria adhere to surfaces, and can substantially inhibit the formation of multi-species biofilms — the sticky bacterial communities relevant to how bacteria colonise mucosal surfaces like the throat⁸. These are laboratory findings using isolated oral bacteria in dishes rather than studies of sore throat symptoms in people, so they should be read as supportive science rather than proof of symptom relief. Still, they add to the broader picture of why Manuka honey is such a popular natural choice for throat health.

Even in the more severe throat conditions, like cancer, studies have found promising results. Honey can help to ease the unpleasant side effects of radiation in head and neck cancer patients, for example².

Interestingly, Manuka honey's role in oral health has also been tested directly in people, albeit in a small and preliminary way. One pilot clinical trial involving 30 volunteers found that a chewable Manuka honey confectionery (UMF™ 15+) significantly reduced dental plaque scores and gum bleeding compared with sugarless gum over a 21-day period⁹. This is a small study limited to plaque and gum outcomes rather than sore throat relief specifically, and it hasn't yet been replicated at a larger scale — but it's an encouraging sign for Manuka honey's broader role in oral hygiene alongside throat comfort.

By incorporating Manuka honey into your daily wellness routine, or just using Manuka honey for your sore throat, you can protect and heal your throat fast.

For a soothing remedy you can make at home, try our Manuka honey drink recipe.

For on-the-go relief, our Manuka Soothing Drops combine the therapeutic benefits of Manuka honey in a convenient lozenge form. They're perfect for soothing throat discomfort when you can't prepare a honey drink.

Does a spoonful of honey a day help a sore throat?

Yes, taking a spoonful of Manuka honey a day can help your sore throat and also prevent infection.

But don’t just take our word for it, here’s what our customers have said:

“I never ever write reviews but yesterday I was coming down with a vicious cold. My throat hurt, my nose was running, and I felt extremely rundown. The immediate relief of throat symptoms would have been enough for me to write this review. But something else happened! I woke up the next morning and my cold was gone.

I took nothing else, ate nothing else, and only took a short nap because I felt so poorly. This stuff is honestly a liquid gold and I refuse to live without it going forward.”

• Jessica, verified buyer | UMF™ 24+ | MGO 1122+

“I get sore throats frequently and this honey soothes it and heals it. I use it for coughs too. It tastes good and it works. I like it so much I ordered small jars for my adult children and their families.”

• Anonymous, verified buyer | UMF™ 20+ | MGO 829+

“I enjoy the rich creamy flavor and with a spoonful a day, I seem to avoid colds even if minor signs that I might have scratchy throat. It’s gone the next day.”

• Jeffrey M., verified buyer | UMF™ 20+ | MGO 829+

Beyond anecdotal reports like these, researchers have also looked at the general safety of regular Manuka honey consumption in a controlled setting. A randomized, double-blind crossover trial in 20 healthy adults found that taking UMF™ 20+ Manuka honey daily (20g) for four weeks did not change allergy-related IgE markers, gut microbial composition, or advanced glycation end-product levels — supporting the general safety of oral intake in healthy people¹⁰. It's worth noting this study didn't assess sore throat symptoms directly, involved a small, healthy (not acutely unwell) group, and the amount used shouldn't be read as a recommended daily dose. Still, it offers some reassurance for those incorporating a spoonful of Manuka honey into their daily routine.

Preventing and combatting colds, sore throats, and allergies are some of the most common reasons why people use Manuka honey.

And the results speak for themselves.

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Which Manuka Honey to Use for Sore Throats

You’ll find a whole host of “Manuka honey” products for sore throats on store shelves - from lozenges to powdered drinks and everything in between.

They promise all sorts. Some of them might work. But many will contain other ingredients too - perhaps ones you can’t pronounce and don’t need.

Pure, potent, raw Manuka honey can help you without any other additives or chemicals needed. That’s been shown time and time again. You don’t have to settle for something diluted or contaminated.

In its completely natural and unprocessed form, Manuka honey is a powerhouse for our bodies.

A jar of UMF™ graded Manuka honey is all you need.

The higher the MGO content (and UMF™ grade), the more antibacterial the honey will be and the faster, potentially, your results.

It's worth noting, though, that the relationship between UMF grade and real-world antibacterial strength isn't always perfectly linear. In one laboratory study testing commercial Manuka honeys of varying UMF grades (5+, 10+, and 15+) against 128 clinical bacterial isolates, antibacterial potency didn't consistently increase with UMF rating — in some comparisons, lower-graded honey performed just as well, or better, than higher-graded honey¹¹. This suggests the UMF number is a helpful guide but shouldn't be treated as an absolute predictor of antibacterial strength on its own, and this research was conducted on bacterial cultures in a lab setting rather than testing sore throat relief in humans.

Similarly, Manuka honey's antibacterial activity in vitro isn't necessarily unique in the world of honey. Laboratory comparisons have found that other single-source honeys, such as Chilean Ulmo honey, can show equal or even greater antibacterial activity against several bacteria, including MRSA, under test conditions¹². This doesn't diminish Manuka honey's well-documented properties, rich history, or reputation — it simply reflects that antibacterial activity exists elsewhere in the natural world too, and it's a good reminder to look at the specific evidence behind a product rather than the grading number or marketing alone.

So if you’re after a daily dose to boost your wellness, the lower grades will work fine.

If you want a more potent, targeted dose, then the higher the better.

Many of our customers have reported great results with our UMF™ 20+ | MGO 829+ Manuka honey and higher for sore throats, coughs, and colds.

Check out this guide if you’re still unsure.

Or if you'd like on-the-go relief with the power of MGO 250+ Manuka honey, check out our Manuka Soothing Drops with Lemon.

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How to Use Manuka Honey for Your Sore Throat

There are a few ways you can use Manuka honey for your sore throat, including making your own remedies.

Just be sure never to put your Manuka honey in boiling water!

High temperatures destroy the beneficial compounds in your honey, so wait for drinks or foods to cool before adding.

Check out some of our recommendations below, but always remember to get a doctor’s advice when using anything for medical purposes.

Manuka honey for colds and coughs

Coughs and colds are usually caused by common viral infections and for most of us, they come and go relatively quickly. But they can still be unpleasant, particularly for people more prone to allergies or lingering symptoms.

Manuka honey can help us to prevent and treat colds and coughs.

“My kids take a spoonful or two when they have a scratchy throat or feel a little under the weather. The kids are able to get through the day or night without any medicines for minor ailments. Love this natural way to boost their immunity and comfort.”

• Amber C., verified buyer | UMF™ 10+ | MGO 263+

It’s best to get the Manuka honey in direct contact with the inflamed area. So simply eating it off the spoon is ideal.

If you’d prefer to drink the honey and enjoy the soothing benefits of a warm beverage at the same time, try one of these warming drinks or our immunity-booster drink recipe.

Or if you're looking for convenience, check out our Manuka Soothing Drops with Lemon.

Manuka honey for strep throat

Strep throat is a term that refers to the Streptococcus throat infection, a contagious bacterial infection³.

It can cause sore throats, headaches, fever, and vomiting, and can spread to the kidneys if left untreated.

With its antibacterial and antimicrobial properties, Manuka honey has been found to reduce the symptoms of strep throat and help inflamed sites to heal⁴.

“Greatest honey. I have it everyday. Helps with immunity in the cold months and against viruses and overall wellbeing.”

• Ervin C., verified buyer | UMF™ 24+ | MGO 1122+

Enjoy the Manuka honey straight off the spoon for the best results.

You can also try one of our 176+ ways to use Manuka honey like in a warming soup, or on your veggies for extra vitamins and minerals.

Free resource: 4 Winter Warmer Manuka Honey Hot Drink Recipes

Is Manuka honey good for tonsillitis?

Yes, Manuka honey can be great at easing tonsillitis and fighting the viral or bacterial infection causing it.

Cooler drinks will probably soothe your tonsillitis better than hot ones⁵, and salty water and apple cider vinegar are sometimes recommended.

Why not mix some Manuka honey in apple cider vinegar to take the edge off?

Cautions & Things to Keep in Mind

Before you reach for the honey jar, a few important notes:

• This page is for general health information only and is not medical advice, a treatment recommendation, or a substitute for professional care.
• Do not give honey of any kind, including Manuka honey, to infants under 12 months of age due to the risk of infant botulism.
• All Manuka honey evidence referenced here comes from laboratory (in-vitro) studies or small preliminary human trials on unrelated endpoints (plaque, gum health, general safety) — no cited study tested Manuka honey for sore throat relief or infection treatment in humans.
• This page discusses food-grade Manuka honey intended for oral/dietary consumption. It does not refer to medical-grade Manuka honey wound dressings, which are a distinct regulated product used only under clinical supervision.
• If you have diabetes or are pregnant, speak with a clinician before adding Manuka honey or other sweeteners to your diet, as honey affects blood sugar and its safety in these contexts has not been specifically studied for sore throat use. This is worth bearing in mind because methylglyoxal, the reactive compound behind Manuka honey's antibacterial reputation, has also prompted a theoretical, unproven concern in scientific commentary that high-MGO Manuka honey could, in theory, impair wound healing specifically in diabetic wounds — a hypothesis that has not been tested in trials and calls for further randomized research rather than acting as a settled finding¹³.
• A sore throat that is severe, persistent beyond a few days, accompanied by high fever, difficulty swallowing or breathing, or other worrying symptoms should be assessed by a clinician rather than managed with home remedies alone.

Shop Premium Manuka Honey to Get (and Stay) Healthy

If you have a sore throat, and you want nothing less than the best natural treatment to help you get better, you’re in the right place.

We supply a quality range of pure, raw, monofloral Manuka honey produced and packaged in beautiful New Zealand.

We only deal with real.

Shop your Manuka honey.

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Suggested further reading:

• Manuka Honey for Colds
• Manuka Honey for Strep Throat: Does It Work?
• Home Remedy for Sore Throats with Honey
• Honey Sore Throat Drink Recipe
• Honey for Throat Pain
• Manuka Honey for Asthma
• Manuka Honey for Allergies
• Manuka Honey and Sinus Infections
• 4 Winter Warmer Hot Drink Recipes

References (Additional Sources)

6. Laboratory chemistry research identifying methylglyoxal (MGO) as the dominant antibacterial compound in Manuka honey and its in-vitro inhibition of E. coli and S. aureus (Corpus ID: 06e15371-3c5f-4c7d-923c-63e92bc62e75).
7. In-vitro study of Manuka honey's dose- and potency-dependent inhibition of oral bacterial species (Corpus ID: 69da6b5a-5756-49ef-885d-41146bf01e76).
8. In-vitro study on Manuka honey reducing oral bacterial adherence and multi-species biofilm formation (Corpus ID: 2b0b5af0-fe3a-46b1-81f2-66ed6df0d44c).
9. Small pilot clinical trial of a chewable Manuka honey product on dental plaque and gingival bleeding (Corpus ID: fde8b699-6870-4267-b6e1-2d929fd1c0d9).
10. Randomized, double-blind crossover trial on the safety of daily oral Manuka honey consumption in healthy adults (Corpus ID: b6a54a59-a96d-4575-8ee1-53dc066b2f7c).
11. In-vitro comparison of UMF-graded Manuka honeys against 128 clinical bacterial isolates (Corpus ID: 4a1124af-cdfc-4e46-a75a-2ed2058d6857).
12. In-vitro comparison of Manuka honey and other single-source honeys' (e.g., Ulmo, Cameroonian) antibacterial activity (Corpus ID: 7b05a283-74ef-42d3-b855-585acfcf0cbc).
13. Scientific commentary raising a theoretical concern about methylglyoxal and diabetic wound healing (Corpus ID: ed1df795-a4f1-4fa4-b701-d2c9e32f19ce).

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