Is it safe to consume Manuka honey?

First, the good news: Manuka honey is very safe to consume, as it generally does not cause any significant side effects, even in high doses. If you're interested, you can find more information here about possible side effects of Manuka honey.

Several studies involving humans and animals show that moderate amounts of Manuka honey can be tolerated for weeks on end without any adverse effects. For example, a clinical study involving healthy adults who took 20 g of UMF 20+ Manuka honey (equivalent to approximately 829 MGO) daily for two weeks at a time weeks (with a two-week break in between) showed no change in IgE (allergy markers), no significant increase in advanced glycation end products (AGEs) such as CML, and no adverse changes in the microbiota. (pubmed.ncbi.nlm.nih.gov)

Although Manuka honey, like all honeys, consists largely of sugar, it has a significantly lower glycemic index (54–59) than regular table sugar (65). This means that blood sugar levels rise more slowly and to a lesser extent after consumption than with table sugar. The energy obtained is therefore available to you for longer and at a more steady rate. This is also beneficial for people with diabetes.

But: What should you keep in mind?

• Like all honeys, Manuka honey should be consumed in moderation due to its high sugar content. You'll learn more about the recommended serving size later.
• People with diabetes or other medical conditions, or those taking medications that affect blood sugar, should generally exercise caution when consuming honey.
• Allergies to pollen or bee products can also be a concern—as with any honey— if large amounts are consumed.

 

How to Take Manuka Honey Properly – Answers to the Most Frequently Asked Questions

Below you'll find answers to the most common questions about taking Manuka honey.

 

Can I take Manuka honey every day?

Yes, you can take Manuka honey every day. Taking it regularly allows you to fully enjoy the honey’s distinctive flavor and quality. There is no medical reason to consume it only as a short-term treatment.

The key factors are the amount (more on that later) and the MGO rating you choose.

• For everyday use: Manuka honey with lower MGO levels—around 100–300+ —is ideal if you want to enjoy it just like regular honey. It has a mild flavor and works well in yogurt, cereal, or on bread.
• For specific uses: Manuka honeywith higher MGO ratings ( 400+ ) has a more intense flavor and is often used when you want to use it for specific applicationsor prefer its distinctive, robust character.

 

How often should you take Manuka honey?

For most people, once or twice a day is plenty. A teaspoon in the morning—ideally on its own or in lukewarm water—is a good start. If you like, you can enjoy a second teaspoon in the evening, perhaps in tea or yogurt. More than three teaspoons a day is usually unnecessary and offers no additional benefit, but it does increase your sugar intake.

 

How long should you take Manuka honey?

You can take Manuka honey over an extended period of time, even for many weeks or months. There is no evidence that long-term use is harmful. Some people use it seasonally (e.g., during cold season), while others use it regularly as a regular part of their diet. If you use it regularly, it’s simply important to make sure you maintain a balanced diet overall.

 

When should you take Manuka honey?

If you take Manuka honey in the morning on an empty stomach, your body can absorb the active compounds particularly well. Plus, this allows you to enjoy its intense flavor in its purest form. Many users therefore take it 20 to 30 minutes before a meal or on an empty stomach.

Another good time to take Manuka honey is in the evening before bed. For more information, we recommend the section “The Effects of Manuka Honey on Teeth” on the page “Manuka Honey Effects: What Studies Show” – and how to use it properly.

 

How much Manuka honey should you take?

How much Manuka honey you should consume each day depends on your personal taste and your diet. For most people, one to two teaspoons a day is a good guideline. That amounts to about 10–20 grams. This way, you can enjoy its unique properties and typical flavor without consuming too much sugar.

Up to three teaspoons a day is generally considered safe for a healthy adult; – that’s about 30 to 40 grams of honey. If you like to eat Manuka honey straight from the jar or use it in tea, yogurt, or smoothies, you can enjoy it without worry.

Also of interest in this context is a 2022 study that, through a systematic analysis of data from over 1,100 participants, found evidence that consuming 40 g of honey daily for approximately 8 weeks can lead to positive effects on blood glucose, cholesterol, etc., provided that the rest of the diet is relatively healthy. (https://academic.oup.com/nutritionreviews/article/81/7/758/6827512) Note that this study does not refer directly to Manuka honey.

In general, the WHO recommends that “free sugars”—which include the sugar found in honey—should account for less than 10% of daily calorie intake; ideally, this figure should be below 5%. For an average diet of approximately 2,000 kcal per day, 10% amounts to about 200 kcal, which corresponds to roughly 65 g of Manuka honey. However, since you most likely have other sources of sugar in your diet as well, the recommended intake is approximately 10–20 g of Manuka honey per day.

As explained at the beginning, consuming Manuka honey is relatively safe. It is primarily the sugar in the honey that means it should be enjoyed in moderation, just like any other honey. However, there is generally no reason not to enjoy Manuka honey regularly, and many reasons to do so. The only important thing is that you use it mindfully and maintain an overall balanced diet.

 

How should you take Manuka honey?

The best way to enjoy Manuka honey is to eat it straight from a spoon and let it slowly melt in your mouth. This way, it is absorbed through the mucous membranes and can take effect in the mouth.

You can stir Manuka honey into hot or warm drinks. The methylglyoxal (MGO) in Manuka honey is relatively heat-stable up to 60–70 degrees Celsius, but certain other enzymes and heat-sensitive substances—such as glucose oxidase or diastase—become ineffective at temperatures as low as 40 degrees. If you want to benefit from these as well, it’s best to consume Manuka honey only with beverages that aren’t hotter than that. Manuka honey tastes excellent in a glass of warm milk or tea.

Manuka honey is also excellent in yogurt or muesli. If you’re primarily looking for a healthy sweetener, you can opt for low-MGO varieties such as MGO 300 . If you want to consciously savor the spicy or even slightly bitter taste of Manuka honey, go for an MGO 500 or MGO 800.

Manuka honey also tastes great on a nice slice of toast or some delicious breakfast bread.

 

Manuka Honey for Children

Manuka honey can generally be used for children as well, but only after they turn one year old. Honey should not be given to children younger than that, as there is a risk of botulism—this applies to all types of honey.

For children, half a teaspoon to one teaspoon a day is usually enough, either on its own or mixed into yogurt, porridge, or a lukewarm drink. This helps children get used to the taste and allows them to gradually become accustomed to the intense flavor of Manuka honey.

 

How to Take Manuka Honey? – The 11 Most Important Tips at a Glance

• You can take Manuka honey every day.
• It can be taken for weeks or months; long-term use is safe as long as your overall diet is balanced.
• 1–3 teaspoons per day (approx. 10–30 g) is a good guideline for adults.
• Note the sugar content: Manuka honey contains natural sugars; consuming very large amounts can increase your calorie and sugar intake. People with diabetes or blood sugar issues should exercise caution.
• Children 1 year and older: half to one teaspoon daily, e.g., in yogurt, porridge, or lukewarm drinks.
• For babies under 12 months: Do not give them honey under any circumstances!
• Best time of day: in the morning on an empty stomach, to fully enjoy the taste and absorb the nutrients. It can also be taken in the evening before bedtime.
• Low MGO levels (100–300+) are suitable for everyday use and have a mild taste. High levels (400+ to 800+) have an intense, spicy flavor and are typically used for specific applications.
• Tip for effective consumption: Let it slowly melt in your mouth on a spoon; this way, the honey is absorbed through the mucous membranes.
• In beverages: Stir into lukewarm beverages or milk; at temperatures above 40°C, heat-sensitive enzymes such as glucose oxidase or diastase become inactive. MGO itself is relatively stable up to approx. 60–70°C.
• In food: Perfect for yogurt, granola, breakfast bread, or toast. Lower MGO levels for sweetness; higher levels for a spicy, intense flavor.

 

We hope we’ve answered all your questions about taking Manuka honey. If high quality and full transparency are important to you and you only want to buy genuine Manuka honey, check out our certified MGO varieties.