Manuka Honey Guide: How It Can Help With Gut Health, Insomnia, Allergies & More

Manuka honey is enjoying a recent resurgence in the wellness world, and rightfully so. Native to New Zealand, it is produced by bees that pollinate the Manuka bush. Its uses are far-reaching1, from treating wounds and infections to boosting immunity to helping with acne and eczema. Basically, it's beneficial both topically and when consumed. While Manuka honey might be one of the most multi-purposeful medical remedies provided by nature, there are certain things to look out for. Here is everything you need to know, from its history to healing powers.

Historically, honey has been used medicinally for thousands of years2 primarily as antimicrobial and antibacterial agents in treating wounds and infections. The benefits and quality will depend on the kind of honey being used. While the health benefits of honey are attributed to its hydrogen peroxide content3, Manuka honey consists of more components that up the ante. These compounds can only be found in the nectar of the Manuka flower (Leptospermum scoparium) native to New Zealand, resulting in a nutritional profile more potent4 than its mainstream counterpart. Leptospermum species were first described in the late 18th century, but it wasn't until research conducted in the 1980s identified and documented the enhanced antibacterial properties5 of the Manuka plant.

What is interesting is that even the quality across all Manuka honeys can vary, which is why the Unique Manuka Honey Factor (UMF) was established. The UMF is a quality assurance grading system that tests the levels of methylglyoxal (MG) and dihydroxyacetone (DHA), the two chemical compounds responsible for the Manuka nectar's uniqueness. The higher the concentration of both, the more pure and potent. The product is then graded for its authenticity and assigned a rating, ranging from UMF 5+ to UMF 20+.

When purchasing your next jar, here are a few things to look out for:

Thanks to Manuka honey's long list of nutrients6 (and therefore very impressive résumé), it is used to treat a variety of conditions. It is a rich source of amino acids, B vitamins, calcium, copper, iron, magnesium, manganese, phosphorous, potassium, sodium, and zinc (just to name a few). As if you needed another reason to seek it out for yourself, here are multiple science-backed benefits of the amazing Manuka honey.

One of the most researched and documented uses of Manuka honey has been in the treatment of certain skin conditions7. Clinical studies have shown it to be a very effective technique in healing wounds, burns, ulcers8, and infections, not only because it inhibits the growth9 of harmful bacteria but because it is also effective at killing bacteria normally resistant to other antibiotics10. Science is also exploring its use as a topical agent across other skin ailments. Given the abundance of antioxidants found in Manuka honey, it is highly anti-inflammatory1 and has been shown to work against dermatitis, acne, and eczema7.

However, Manuka honey shouldn't only be an item in your first aid kit. It can have cosmetic effects11 and can give your beauty regimen a boost. The MG compounds found in Manuka honey have been shown to increase collagen cross-linking12, promoting its structural growth in the skin. Additionally, Manuka honey's amino acids both build and protect collagen. More collagen means more skin elasticity13, which keeps skin looking firmer. But the beauty benefits don't stop there. Manuka honey is a natural humectant11, (translation: It is super hydrating) and helps your skin retain moisture. To reap these amazing effects, make an at-home face mask like this revitalizing recipe.

Manuka honey may support your microbiome. It contains a certain type of sugar called oligosaccharides1, which has a prebiotic effect14 and is known to promote the proliferation of good bacteria. Studies are also showing Manuka honey's ability to help with various digestive disorders. The high antioxidant content has been specifically effective in helping to treat gastric ulcers15 and inflammatory bowel disease16.

Taking a tablespoon or two is beneficial, but if you want more bang for your buck, try these gut-healing gummies. They combine Manuka honey with gelatin, which is another gut-friendly food.

Makes approximately 10 to 12

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Multiple studies have concluded that Manuka honey is great for your immune system. The delicious elixir contains flavonoids22, a family of antioxidants known to be highly anti-inflammatory23. Furthermore, one study24 showed that Manuka honey stimulated immune cells, while another study concluded1 that it may help inhibit the production of pro-inflammatory cytokines.

More specifically, Manuka honey is commonly associated with healing a sore throat. Not only do its antibacterial, antiviral, and antimicrobial properties create the perfect trifecta for treatment, but Manuka's viscous texture helps coat and soothe the throat25, destroying those harmful bacteria in its path. Is your cough keeping you up at night? One research study26 even found sleep conditions improved for both children and adults suffering from upper respiratory issues.

We suggest swallowing some honey when your throat gets sore, or combining it with apple cider vinegar to cure a cold. If you want to get fancy, stir it in your homemade fire cider and drink a shot each morning as a preventive measure. Cheers!

Adding Manuka honey to your oral hygiene routine can do wonders for your dental health. Studies show it reduces plaque27, prevents decay28, battles bad breath25, and even fights gingivitis29. Try it as a mouthwash, combine it with coconut oil for pulling, or mix it with your toothpaste before brushing.

If you are susceptible to seasonal allergies, you have likely heard of using local honey as a natural remedy. But even if Manuka honey comes from a different continent, it could provide relief. In one study30, participants who received a daily Manuka honey sinus solution reported an improvement in their symptoms. Another showed patients who suffer from fungal allergies responded positively to Manuka when more traditional methods weren't working.

The high levels of methylglyoxal (MG) found in Manuka work to prevent biofilm-producing bacteria31, which is directly linked to both chronic rhinosinusitis32 and nasal congestion33.

If sleep is something you struggle with, Manuka honey may help. It contains high levels of tryptophan34, the amino acid associated with sleep35. It doesn't stop there—tryptophan triggers the production of serotonin, the neurotransmitter36 that not only relaxes you but is a necessary precursor to the production of melatonin, an important hormone that regulates sleep37. Before bed, blend this relaxing glass of golden milk for the ultimate nighttime tonic. Turmeric contains the chemical curcumin, which could also contribute to a good night's rest38. Now that's what we call sweet dreams!

Makes 2 servings

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Oxidative damage39 has long been linked to chronic disease, and studies show40 that Manuka honey helps to reduce it. Research has also shown it works to prevent the proliferation of cancer cells2 and inhibits tumor growth41 across various types.

Last but certainly not least, if you have a sweet craving, we've got you covered. Not all sugar is created equal. While most sweeteners are completely devoid of nutrition, many actually deplete essential vitamins and minerals42 when consumed. That is clearly not the case for Manuka honey. Know this: Your sweet tooth isn't something to be stopped; as humans, not only are we hard-wired to want sweet foods, but cravings are a way your body communicates with you. The trick is in choosing a treat that will both satisfy and serve you. The next time you feel a craving coming on, try these No-Bake Manuka Bars for an upgraded dessert with all the nutritional benefits to boot.

Makes approximately 8 bars

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One study43 confirmed that Manuka honey was safe for healthy individuals, but if you are allergic to bees, you may want to think twice before taking it orally. Due to possible traces of bee proteins44 found in Manuka, it could cause a reaction. If you have type 2 diabetes, you may want to be wary as well. While it falls lower on the glycemic scale compared to other sweeteners, you do run the risk of it spiking your blood sugar. However, when it comes to how Manuka affects patients with metabolic disorders, science has stated both sides1, so the research45 is still out on this one.

While Manuka honey is obviously super special, even normal honey is a potent inflammation fighter. Here's the deal.