7 Science-Backed Benefits of Honey

One of the most effective natural remedies has probably been sitting pretty on your shelf. As modern science digs deeper into the possible health benefits of everyday foods, honey is emerging as more than just something sweet. Numerous studies across nutrition, microbiology and even dermatology fields have established the nutritional and medicinal benefits of honey.

From soothing sore throats to enhancing brain function, honey isn’t just a natural sweetener; it is a nutritional powerhouse. Backed by scientific research and rooted in folk traditional medicine, honey continues to stand out in the world of natural remedies.

In this article, we will explore seven science-backed benefits of honey.

Why Honey is a Timeless Superfood

For millennia, honey has held a revered place in cultures worldwide, not just as a sweetener, but as a powerful elixir revered in both ancient texts and modern laboratories.

From ancient Egypt, where it was used in embalming rituals and healing salves, to traditional folk medicine systems like Chinese and Ayurvedic medicine, where it was prescribed for digestive issues and vitality, honey is a trusted remedy for healing wounds, boosting energy, and calming digestive woes.

What makes honey so remarkable is its complex chemical composition, which is rich in natural enzymes, phytonutrients, organic acids, and powerful antioxidants, including flavonoids and phenolic compounds. These components contribute to its broad spectrum of health benefits, including its antibacterial, antifungal, and anti-inflammatory properties, now being validated by contemporary medicine

Today, honey is a science-backed superfood that has been shown to support immune health, aid in wound healing, soothe sore throats, and even enhance cognitive function.

Whether it’s raw wildflower honey, manuka honey from New Zealand, or delicate acacia honey, each variety delivers its nutritional signature.

Types of Honey 

Not all honey is created equal. From colour to taste to medicinal value, the type of honey you choose can make a big difference.

Here are the main types:

• Raw honey: This is also called organic honey – straight from the hive and unprocessed. Raw honey retains its natural enzymes, pollen, vitamins, and antioxidants. It’s considered the most therapeutic form due to its full-spectrum nutritional profile and antibacterial effects.
• Manuka honey, harvested from New Zealand’s manuka bush, is renowned for its high methylglyoxal (MGO) content, which confers powerful antibacterial and wound-healing properties. Often used in medical-grade applications, it’s effective against skin infections, ulcers, and burns.
• Clover honey: Light in colour with a mild, floral taste, clover honey is one of the most commonly consumed types. While it’s not the most medicinal, it offers a sweet flavour profile ideal for everyday use in cooking and beverages.
• Buckwheat honey: Dark, molasses-like, and rich in antioxidants, this honey is particularly useful for soothing coughs and respiratory tract infections. Studies show it rivals over-the-counter cough syrup for children.
• Wildflower honey: Made from the nectar of multiple wildflowers, this honey’s flavour varies by season and region. It’s commonly linked to relief from seasonal allergies due to trace pollen content that may help desensitise the immune system.
• Acacia honey: Pale and almost transparent, acacia is known for its delicate flavour and slow crystallisation. Its low sucrose content makes it easier to digest, and it’s often recommended for people with sensitive stomachs or blood sugar concerns. It’s also a healthier alternative to white sugar, which contributes to inflammation.
• Tupelo honey: A rare gem from the Southeastern U.S., this honey boasts a low glycemic index, meaning it causes less of a blood sugar spike. Its buttery texture and subtle taste also make it a luxury option for health-conscious consumers.
• Pasteurised Honey: This is honey that has been heated to kill yeast cells and extend shelf life. While pasteurisation prevents fermentation, it can destroy many of the beneficial enzymes and antioxidants, honey possesses, making it less potent in health terms.

Whether you are looking for a natural remedy, a healthier sweetener, or a nutrient-rich addition to your daily routine, there’s a type of honey to match every need. From the medicinal strength of manuka honey to the gentle sweetness of acacia or the antioxidant punch of buckwheat, each variety offers more than just taste; it offers wellness.

Health Benefits of Honey

Studies have shown that regular honey consumption can support men and women’s health, improve insulin sensitivity and reduce total cholesterol, which are all key factors in preventing heart diseases and other non-communicable diseases.

Beyond its well-known anti-inflammatory and antioxidant activity, honey offers a range of surprising benefits backed by science. Whether you are trying to bounce back from a hangover or struggling with sleepless nights, honey might just be the simplest natural solution.

Let’s explore some science-backed benefits of honey.

Cures a Hangover

We’ve all heard some crazy hangover remedies from “hair of the dog” to Tabasco-laden tomato juice to a greasy fried breakfast. But have you heard that honey cures hangovers?

According to theRoyal Society of Chemistry, the fructose in honey can help to break down the alcohol in your body into harmless byproducts that are easily eliminated without causing the strong symptoms we know as a hangover.

When you drink, your body breaks down the alcohol into acetaldehyde, a toxic substance that is responsible for your hangover symptoms. However, when you introduce honey, the fructose turns it into acetic acid, which is broken down by your body’s normal metabolic processes. Thanks to the fructose, the potentially toxic acetaldehyde is turned into carbon dioxide, which your body can expel when you exhale.

One2014 study also found that honey helped to increase the autonomic activity of alcoholised mice, and introducing honey into the mice’s bodies decreased blood ethanol (alcohol) concentration. Once again, fructose proved an anti-intoxicant that helped to prevent hangovers and negative symptoms of excessive alcohol consumption.

For best results, opt for dark honey like buckwheat honey, which contains higher levels of phenolic compounds and antioxidant activity. A spoonful with toast or warm water may support lipid metabolism and revive your morning energy levels.

Reduces Insomnia

A randomised controlled trial was carried out in 2012 to assess the effect of honey on nocturnal cough and sleep quality in children with upper respiratory tract infection (URIs). 270 children between the ages of 1-5 received a single dose of eucalyptus, citrus or labiatae honey or a placebo, 30 minutes before bedtime. All groups showed improvement, but those who received honey experienced significantly greater reductions in cough frequency and severity as well as sleep disruption compared to the placebo group.

Of the many nutrients found in honey, one of the most beneficial is tryptophan. When converted to serotonin by the brain, this nutrient can help you relax, especially when paired with milk. High levels of serotonin signal to the body that it is dark (ergo, nighttime and time to rest), and the pineal gland turns the serotonin into melatonin. Melatonin reduces your body temperature and activates the “sleep mechanisms”, which helps you to start falling asleep.

A simple glass of warm milk and honey before bed can have a huge effect on your sleep quality and can do wonders to combat insomnia and late-night wakefulness. Unlike synthetic sleep aids, honey offers a gentle, natural alternative with added nutritional benefits.

Boosts Athletic Performance

Ancient Olympic athletes consumed natural honey to improve stamina and endurance. Today, studies confirm that one tablespoon of raw honey before a workout or during exercise helps sustain energy levels, regulate blood sugar, and reduce muscle fatigue.

Unlike processed honey or corn syrup, raw honey contains enzymes, important amino acids, and bee pollen, which may enhance blood plasma nutrient levels. According to the National Honey Board, darker honey (like wildflower honey) provides more antioxidant properties that combat oxidative stress from intense workouts.

Some of the known benefits of honey for athletes include:

• It is one of the best pre-workout energy sources, as it will provide more energy (via the sugar) without inducing hypoglycemia.

• It can help to sustain blood sugar levels for longer periods following your workouts.

• It can increase both power and speed during cardiovascular exercise, like cycling, running, or rowing.

Not only does honey provide a nice shot of energy in the form of easily digested sugar calories, but it can also help to boost immunity during training.

Athletes worried about getting sick (the result of the temporary immune-dampening effects of exercise) will find that a shot of honey before working out can help to power up the bacteria and virus-fighting internal systems.

Aids in Wound Healing and Skin Care

Various studies prove that honey is a safe, natural remedy against a wide range of wound types. From burns and ulcers to surgical and diabetic wounds, honey’s rich mix of flavonoids and enzymes aids in healing and skin care.

This study also supports that honey is used to treat burns and acute wounds due to its antibacterial, anti-inflammatory and antioxidant properties. Honey promotes faster healing by creating an environment for microbes through its acidity, osmotic effect, hydrogen peroxide content and antioxidants.

However, while effective for healing and pain relief, especially in burns, it is less effective for chronic ulcers. 

This systematic review further demonstrates honey’s potential beyond traditional wound care. Honey can promote healing, reduce infection, and ease inflammation when applied in unconventional ways, such as orally or subcutaneously. It works by targeting key molecular pathways and could serve as a natural alternative to conventional antimicrobial treatments.

Supports Digestive Health

From stomach ulcers to bloating, honey can soothe the gut. Its antibacterial properties help combat H.pylori, a bacterium linked to peptic ulcers. Meanwhile, bee propolis and enzymes in raw honey support gut flora balance and nutrient absorption.

A 2021 study explores how different types of honey support the growth of beneficial gut bacteria (Lactobacillus and Bifidobacterium), confirming honey’s prebiotic potential. The study suggests that depending on the botanical origin of honey, it can positively influence the gut microbiome by selectively promoting probiotic strains.

Acacia honey, in particular, is known for its gentle nature and can be ideal for sensitive stomachs. It’s a better alternative to white sugar, which contributes to gut dysbiosis and increased inflammation. With its enzyme-rich profile and gut-friendly prebiotic effects, honey supports digestive balance in a way few sweeteners can.

Soothes Sore Throats and Coughs

This is perhaps the most well-known health benefit of honey, and for good reason. Its antibacterial and antiviral capabilities help fight infections, while the thick, viscous texture forms a soothing barrier in the throat.

This research suggests honey may be more effective than over-the-counter medicines in reducing cough severity and frequency, especially in children. Clinical trials using buckwheat honey found it superior to dextromethorphan in relieving nighttime coughing.

For maximum relief, use raw honey in tea with lemon or warm water. Its sweet taste is palatable even for children, making it a safe and natural cough remedy, as long as the child is over one year old.

Enhances Memory and Brain Function

This study is an analysis of 34 original articles on the effect of honey consumption on brain health. The researchers were able to identify four main brain health benefits of honey, namely: memory booster, neuroprotective effect, anti-stress and anti-nociceptive potentials, with the proposed underlying mechanism.

Animal studies and early human trials show improved memory retention and decreased oxidative stress in the brain when honey is consumed regularly. Manuka honey has demonstrated potential in protecting against neuroinflammation, a key driver of diseases like Alzheimer’s.

Moreover, honey’s ability to support blood sugar regulation and lipid metabolism helps maintain healthy blood flow to the brain, improving mental clarity and reducing brain fog. When consumed consistently, honey may nourish not just your body, but your brain as well.

Although initial findings are promising, more research is needed to confirm honey’s long-term effects on memory retention.

Why Honey Deserves a Place in Your Diet

From treating sore throats to boosting brain health, the health benefits of honey are numerous and backed by science.

To enjoy the full spectrum of its benefits, choose pure honey, ideally raw, organic, or medical grade. Avoid processed honey and be cautious of honey adulteration, especially in products from less-regulated markets.

Whether you’re dealing with chronic inflammation, upper respiratory tract infections, or simply looking for a natural sweetener, honey is a versatile and effective option.

With antioxidants, antimicrobial properties, and essential amino acids, it supports everything from cardiovascular disease prevention to digestive health.

Next time you shop at grocery stores or health food stores, make sure to add honey (try varieties like tupelo honey or labiatae honey) to your shopping basket. Store honey properly to extend its shelf life and preserve its beneficial compounds.

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Frequently Asked Questions

What is the best time to eat honey?

The best time to eat honey is in the morning. A spoonful of raw honey in warm water or herbal tea jumpstarts your metabolism, fuels your body with natural sugars, and promotes digestive health.

When should you not take honey?

The World Health Organisation strongly warns against giving honey to infants under 12 months. You should not take honey if you are allergic to bee products or managing certain conditions like uncontrolled diabetes without medical advice.

How do I know if honey is pure?

Pure honey sinks in water, crystallises over time, and is free from additives like sugar, corn syrup, or preservatives. Always check the label for “100% raw” or “unfiltered.”

References

1. Honey: its medicinal property and antibacterial activity
2. Traditional and Modern Uses of Natural Honey in Human Diseases: A Review
3. Honey: Chemical composition, stability, and authenticity
4. Honey for Wound Healing, Ulcers, and Burns: Data Supporting Its Use in Clinical Practice
5. Effect of honey on nocturnal cough and sleep quality: a double-blind, randomized, placebo-controlled study
6. Honey in wound healing: An updated review
7. Evidence for Clinical Use of Honey in Wound Healing as an Anti-bacterial, Anti-inflammatory Anti-oxidant and Anti-viral Agent: A Review
8. Revolutionizing non-conventional wound healing using honey by simultaneously targeting multiple molecular mechanisms
9. Everything you need to know about honey
10. The Potential of Honey as a Prebiotic Food to Re-engineer the Gut Microbiome Toward a Healthy State
11. Effect of honey in improving the gut microbial balance
12. Current status of the gastrointestinal digestion effects on honey: A comprehensive review
13. Everything to Know About the Health Benefits of Honey
14. Honey Overview 
15. A Comprehensive Review of the Effect of Honey on Human Health
16. Honey and Health: A Review of Recent Clinical Research
17. Sweet Medicine: Unlock the Top 10 Health Benefits of Honey for a Happier, Healthier You