The 9 Benefits of Manuka Honey

If you have discovered what Manuka honey is and what makes it so special in our previous article, you will now be curious to understand what the benefits of Manuka honey really are. From wound care and immune support to digestive health and skincare, this unique New Zealand honey has earned its reputation for good reason. 

Below, we explore each benefit in detail so you can make an informed decision about how Manuka honey might contribute to a healthy, balanced lifestyle. At Manuka Hut, we stock only UMF-certified Manuka honey, so every jar you choose has been independently tested and graded.

Manuka honey has been part of traditional Māori medicine for centuries, and modern science is beginning to explain why.

Researchers at western universities have studied the wound-healing properties of Manuka honey extensively. Beyond its well-known antibacterial and antioxidant activity, Manuka honey helps create a moist, protective environment around wounds and burns. This barrier reduces the risk of bacterial infection and inflammation while supporting tissue regeneration. The honey's low pH and high sugar content also contribute to keeping the wound site clean and drawing moisture away from bacteria.

In 2007, the US Food and Drug Administration (FDA) approved the use of Manuka honey as an option for wound and burn care, a recognition that underlines the strength of the clinical evidence. For anyone considering Manuka honey for topical use, higher-MGO varieties (typically MGO 400 and above) are generally recommended for wound care, as the concentration of methylglyoxal is directly linked to antibacterial potency.

One of the most studied benefits of Manuka honey is its antibacterial activity. Research conducted at the University of Sydney exposed Manuka honey to a range of bacterial strains, and the results were striking. Manuka honey was able to inhibit certain bacteria that had developed resistance to as many as 16 different antibiotics.

More recent studies have confirmed that Manuka honey can be effective against antibiotic-resistant bacteria, including MRSA (methicillin-resistant Staphylococcus aureus) and Streptococcus mutans. This is particularly significant given growing global concern around antibiotic resistance.

The antibacterial power of Manuka honey is primarily attributed to methylglyoxal (MGO), a naturally occurring compound found at much higher levels in Manuka honey than in conventional honey. The higher the MGO rating, the stronger the antibacterial activity. If you are new to understanding MGO and UMF ratings, our guide to what is Manuka honey covers the grading system in detail.

According to a peer-reviewed study conducted by King Abdulaziz University, Manuka honey significantly decreases the risk of gastric ulcers. The study found that Manuka honey helps protect the stomach lining from lesions and preserves gastric mucosal glycoprotein, a key component in maintaining the integrity of the gut wall.

Manuka honey appears to exert its antiulcer effect by boosting the levels of certain protective enzymes while also guarding against oxidative damage and protein degradation. While these findings are promising, it is worth noting that most of this research has been conducted in laboratory and animal models. Anyone dealing with gastric issues should consult a healthcare professional alongside considering dietary changes.

Sore throat relief is one of the most widely recognised benefits of Manuka honey, and it is easy to see why.

Like all honey, Manuka creates a thin, soothing film along the throat that can reduce the discomfort of inflammation and suppress coughs. However, what sets Manuka apart is its ability to go beyond symptom relief. Thanks to its high MGO content, Manuka honey can actively target the bacteria responsible for many throat infections, rather than simply masking the pain.

Researchers have demonstrated the effectiveness of Manuka honey against bacteria such as Streptococcus mutans in extensive laboratory tests. Combined with its natural anti-inflammatory properties, this means Manuka honey may help on two fronts: fighting the underlying infection and calming the inflammation it causes.

A common approach is to stir a teaspoon of Manuka honey into warm water or herbal tea and sip slowly, allowing it to coat the throat. For targeted throat relief, an MGO rating of 250 or above is a reasonable starting point.

Manuka honey is one of the most popular natural ingredients in skincare products, and the reasons go beyond marketing. Its antibacterial properties help target acne-causing bacteria on the skin, while its anti-inflammatory compounds can reduce the redness and swelling associated with breakouts.

Beyond fighting acne, Manuka honey also acts as a natural humectant. Its fructose, glucose, and amino acid content helps draw moisture into the skin, leaving it hydrated rather than stripped. This makes it suitable for a range of skin types, including sensitive and combination skin.

Many people apply raw Manuka honey directly as a face mask, leaving it on for 15 to 20 minutes before rinsing with warm water. For skincare purposes, an MGO rating of 100 to 250 is generally sufficient. As with any skincare approach, results can vary, and persistent or severe acne should be discussed with a dermatologist.

It may seem counterintuitive that honey could benefit oral health, but Manuka honey is not a typical sugar. Research has shown that consuming Manuka honey can help inhibit harmful oral bacteria, reducing plaque formation and lowering the risk of gum inflammation. In particular, in-vitro studies have demonstrated its effectiveness against the bacteria P. gingivalis and A. actinomycetemcomitans, both of which are associated with periodontal disease.

Importantly, Manuka honey is not a complex sugar, which means it does not promote cavity development in the same way that refined sugars do. This makes it a more suitable option for anyone looking to benefit from honey's antibacterial properties without significantly increasing their risk of tooth decay.

Of course, Manuka honey is not a substitute for proper oral hygiene. Brushing, flossing, and regular dental check-ups remain essential. That said, the oral health benefits of Manuka honey have led to the development of dedicated products, including Manuka honey toothpaste, which is one of the most popular categories on the Manuka Hut store.

The immune-supporting benefits of Manuka honey have been the subject of growing scientific interest. A recent study found that MGO, the defining compound in Manuka honey, plays a role in activating mucosal-associated invariant T cells (MAIT cells). These are a type of immune cell capable of detecting bacterial invasion and regulating a diverse range of immune responses, including direct antimicrobial defence.

While more research is needed to fully understand how these laboratory findings translate to everyday health, the evidence suggests that regular consumption of Manuka honey may offer a degree of support for the body's natural immune function. This is especially relevant during the colder months, when the body's defences are under greater pressure.

For general immune support, many people opt for a daily teaspoon of Manuka honey with an MGO rating of 250 or above.

Manuka honey is widely recommended for its potential to support gut health. It is considered especially useful for addressing small intestine bacterial overgrowth (SIBO), low stomach acid, and symptoms of acid reflux or GERD (gastroesophageal reflux disease).

Experts believe that the antibacterial properties of Manuka honey can help rebalance harmful bacteria in the gut, soothe the digestive tract, and reduce the risk of infections in the lower intestines. Some practitioners suggest consuming a small amount of Manuka honey on an empty stomach, roughly 20 minutes before a meal, to help settle the digestive system.

As with all the health benefits discussed in this article, Manuka honey works best as part of a broader approach to wellbeing. Pairing it with a balanced diet rich in fibre, fermented foods, and adequate hydration will deliver the best results for digestive health.

The final entry on our list of benefits of Manuka honey relates to its role in supporting the body's natural cleansing processes. With its combination of antioxidant, antibacterial, and anti-inflammatory properties, Manuka honey can complement the work your liver, kidneys, and digestive system already do.

Antioxidants in Manuka honey help neutralise free radicals, which are unstable molecules that can cause oxidative stress and contribute to cell damage over time. By reducing this oxidative burden, Manuka honey may help the body function more efficiently. Combined with its positive effects on gut health and immune function, regular consumption of Manuka honey supports a healthier internal environment overall.

It is no surprise that so many people have made Manuka honey a staple ingredient in their kitchens. Whether stirred into a morning drink, drizzled over yoghurt, or taken straight from the spoon, it is a simple addition to a balanced lifestyle.