Manuka Honey: Are Its ‘Healing Properties’ Legit Or A Waste Of Money?

If your social feeds are suddenly jam-packed with recommendations about manuka honey, welcome to the buzz. Long a favorite in natural food and wellness circles, this New Zealand export has now risen to the status of “pricey, but worth it” for many health-conscious folks. It’s also a favorite product for Instagrammers and TikTokers who tout its antibacterial, antioxidant and anti-inflammatory properties. They’re using it for wound healing, cough relief, ulcer healing, digestion and oral health, and they’re urging you to try it, too.
Honey that heals? Sounds great, what’s the catch? Well, all this attention doesn’t come without a price. An 8.8-ounce bottle of high-grade manuka honey costs about $75 from Costco, while three 24-ounce bottles of Costco’s Organic Raw Honey in those little squeezy bears only costs about $15 total. But all you can do with that bear honey is pour it in your tea, whereas with manuka, you can make a face mask, apply it to wounds, slather it on pimples and even use it in a throat-saving tonic.
If you want to throw down even more Benjamins for manuka, you certainly can. There’s a product called Puriti Grand Cru Premier Reserve manuka honey that costs $1,179 for 8.8 ounces, and another from The True Honey Company that’s $2,100 for 8.1 ounces, making that Costco stuff seem like an absolute steal.
Intrigued by the hype but daunted by the price, a growing number of Americans are diving into the scientific research surrounding manuka honey, and some of them are convinced enough to start stocking up for the upcoming winter season.
According to registered dietitian (RD) Barbara Ruhs, a consultant to a manuka honey trade organization in Auckland, New Zealand, it’s a product that’s only possible through the interaction between bee colonies and a certain type of native tree. “Unlike any other honey, manuka is produced from the nectar of the unique leptospermum scoparium tree, also known as a tea tree, which thrives in New Zealand,” she explained.
“What makes it different from ‘regular’ honey is the pollen’s origin,” said Dana Ellis Hunnes, a UCLA Health senior clinical dietitian and assistant professor at UCLA Fielding School of Public Health. “It’s unique because of its specific antibacterial and antiviral properties that come from a reactive organic compound, found in the human body and in this honey, called methylglyoxal (MGO).” The higher the concentration of MGO, the stronger the antibacterial effect.
Hunnes offered up some recent research findings for those who want to dig deeper: “This study indicates that manuka honey can help with gastrointestinal distress caused by H. pylori, which causes gastric ulcers, and staph aureus, which can cause foodborne illness. This review offers credibility for several health properties and claims. This study seems to indicate it may have some anti-cancer properties. Whether or not all of this pans out in humans at the amounts that someone might normally consume in a day is not yet fully understood or known, though.”
“Research on the potential health benefits of medical-grade manuka honey is ongoing, and increasing attention is being focused on its antibacterial and wound-healing properties,” said dermatologist Dr. Tara Akunna. “Some studies have shown promising results, but more research is needed to fully understand its effects and mechanisms of action.”
Ruhs says that the honey gained in popularity in the U.S. during the COVID-19 epidemic. “Demand for its antibacterial and immune-supportive properties really drove demand,” she said.
And there are good reasons why, Hunnes said. “A lot of people are looking to cure their ailments naturally and with less medication. So if a natural product like this can provide relief from sore throats, coughs, cuts or burns, at a fraction of the cost of pharmaceuticals, people may be gravitating towards that.”
Dermatologist Dr. Rachel Nazarian noted, “Everyone is leaning towards safe, natural and clean skin care, and manuka honey offers a great option that fulfills that entire wish list. It’s low risk, with years of evidence to support its use.”
This multiuse product can also be applied directly to your skin, since its antibacterial properties can be helpful in treating acne, eczema, dermatitis, wounds and burns. If you want to apply it to your skin, first test a small spot before applying to larger areas. Then apply it and let it sit for five to 15 minutes, making sure to remove it before bedtime.
It’s being used for a variety of direct-to-skin applications. Cosmetic chemist Ginger King said, “It’s worth consideration for acne-prone skin care, thanks to its potency in anti-microbial and anti-inflammatory effects.” She also noted that the honey’s soothing qualities make it a popular ingredient for facial masks and other skin care products.
Nazarian said, “This is a safe and gentle ingredient that works well with most skin types and can be incorporated into a daily skin care regimen.” She pointed first to the honey’s effectiveness in wound healing. “It’s been scientifically recognized as a natural antimicrobial ingredient and effective source of accelerated wound healing when used topically,” she said.
“I’ve seen deep ulcers and wounds that often take months to heal otherwise rapidly respond to topical manuka. Its ability to target bacteria, including staphylococcus, is also useful in keeping the wounds clean and decreasing risk of infection,” she said. But she noted that the honey is also effective with chronic conditions. “It also calms inflammatory skin conditions like seborrheic dermatitis and psoriasis.”
If you have sensitive, inflamed, dry or irritated skin, you may want to give manuka honey a try. “It improves the skin’s barrier of hydration and also stimulates repair pathways that are vital for healthy skin,” Nazarian said. She noted that the honey pairs very well with other humectants, especially hyaluronic acid, a naturally occurring substance that draws hydration into the skin. “Using hyaluronic acid to pull in water, and then manuka honey as an emollient to seal in the hydration, is a safe and quick way to boost water content in your skin,” she said.
Manuka honey is exported from New Zealand to 60 different countries, each of which seems to have a favorite use for it. “For example, in China, people often take a teaspoon each day for gut health,” Ruhs said. “In Germany, if people feel a cold coming on, they take one teaspoon three times a day to ward off illness. It’s really a ‘functional food’ or daily health supplement, especially during cold and flu season.” The typical internal dosage, Ruhs said, is one to three teaspoons, swallowed daily.
One thing to note is that the taste may take some getting used to. “It does have a different flavor than other honey,” Hunnes said. “It’s been described almost as slightly menthol-y or with somewhat of a pine tree scent. “
The honey should be eaten at cool or room temperatures, never hot. “It’s composed of bioactive components, so it’s important not to heat or cook it, as that could negatively affect the viability of its beneficial nutrients,” Ruhs said. Given that proviso, you’ll want to avoid using it in any baked goods or other hot dishes. “It’s not recommended as a sweetener in cooked recipes,” she said.
Ruhs suggested eating it straight from the spoon, in a warm tea or as a spread on sandwiches, toast or crackers. “You can stir it into yogurt and cereal, blend it into a smoothie or top fruit salad with a drizzle,” she said. “It’s a great ingredient in just about any no-cook dish, snack or sauce.”
From a dermatological perspective, there are a few cautions. “Given its larger spectrum of antimicrobial activity, I would avoid using it with any live culture topicals or topical probiotics,” Nazarian said.
When it comes to oral consumption, you do need to be careful. “It’s always recommended to consult with a health care professional before using it for medicinal purposes,” Akunna said. “For example, some people may be allergic to honey and should avoid its consumption. And honey of any kind should never be given to infants who are younger than 1 year old, due to the potential risk of botulism.”
And then there’s the sugar issue. “The biggest or most major concern with manuka honey would be that it is still a very concentrated sugar, which is concerning especially for individuals who have diabetes or insulin resistance,” Hunnes said. She suggested paying close attention to portion control. “This is one of those instances where just because a little bit of something is good, a lot isn’t better.”
Experts offered some advice on stocking up. “For wound care, keeping medical-grade manuka honey products on hand can be helpful when minor cuts or burns occur,” said dermatologist Dr. Aleta Simmons, an adjunct professor at Meharry Medical College. “Food-grade manuka honey can be used in the kitchen, often as a replacement for processed sugars as sweeteners.”
“I recommend people know what they are using and research how a product is made or processed,” Simmons said. “Question the amount of honey a product actually has in it. Is it the first ingredient or towards the bottom of the list? Quality matters when you want to experience the benefits of manuka honey, whether you’re using it for your favorite tea or to heal the scrape on your finger.”
Finally, as you’re reading labels, be sure to look for a trademark known as UMF™, which means that the product has been tested and certified by the Unique Mānuka Factor Honey Association (UMFHA) for potency, authenticity, shelf life and freshness. Look for a Unique Manuka Factor (UMF) of 15 or more or methylglyoxal (MGO) of at least 250.