Manuka Honey: Proven Benefits, Authenticity, and How to Choose the Best

From humble beginnings in the bushlands of New Zealand and Australia, Manuka honey has grown into one of the world’s most sought-after natural remedies. Celebrated for its potent antibacterial properties and distinctive flavour, this rare honey has become a fixture in health food aisles and beauty routines across the UK. But with popularity has come confusion about what it does, how to use it, and most critically, how to spot the genuine article.

Behind its golden hue lies a complex substance backed by both ancient Māori tradition and modern science. Unlike ordinary honey, Manuka honey contains unique compounds that give it enhanced therapeutic qualities, making it more than just a sweet treat. Yet not all Manuka products on the shelf live up to the claims on their labels. With soaring demand has come widespread mislabelling, which has made trust and traceability vital for informed consumers.

This article unpacks the proven health benefits of Manuka honey, how it differs from regular honey, the science behind its healing power, and — most importantly — how to choose a genuine, high-quality product.

What Makes Manuka Honey So Special?

From the Mānuka Bush to the Jar

Manuka honey is a monofloral honey produced predominantly from the nectar of the Mānuka tree (Leptospermum scoparium), a hardy native shrub found across New Zealand and parts of Australia. Though its cultivation and cultural significance are deeply rooted in New Zealand, botanical evidence suggests that the plant originated in Australia millions of years ago, before spreading eastward across the Tasman Sea.

Bees pollinate the Mānuka flowers during the short blooming season, which typically lasts only four to six weeks. The resulting honey is darker, thicker, and earthier than most conventional honeys, but its value lies beyond its appearance and taste.

For generations, the Māori people have used parts of the Mānuka tree for natural remedies, including poultices and infusions to treat wounds and fevers. Today, modern research has validated many of these traditional uses and identified the bioactive components responsible for their therapeutic effects.

The Chemistry Behind the Claims

All honeys possess some level of antibacterial activity, typically due to their high sugar content, low moisture, and the production of hydrogen peroxide via enzymes. However, what sets Manuka honey apart is its powerful non-peroxide antibacterial activity, driven by a unique compound called Methylglyoxal (MGO).

1. MGO is formed from a precursor called Dihydroxyacetone (DHA) found in Mānuka nectar. As the honey matures post-harvest, DHA gradually converts into MGO, increasing its potency.
2. This process can continue after the honey is packaged, meaning that Manuka honey can actually become more powerful over time, provided it is stored correctly.

In addition to MGO, a second key compound called Leptosperin acts as a fingerprint, proving that the honey truly comes from the Mānuka plant. Authenticity tests look for this compound alongside MGO and DHA.

To protect consumers and uphold standards, the Unique Mānuka Factor Honey Association (UMFHA) in New Zealand created the UMF™ grading system, which certifies:

1. MGO levels – strength and antibacterial activity
2. Leptosperin – authenticity marker
3. DHA – precursor to MGO and shelf-life indicator
4. HMF – ensures the honey hasn’t been heat-damaged or aged excessively

This four-factor test makes the UMF™ certification one of the most reliable indicators of genuine, high-grade Manuka honey on the market.

Fun Fact:

Manuka honey’s MGO levels can be up to 100 times higher than those found in ordinary raw honey — and this compound is not destroyed by heat, light, or enzymes in the body, giving it lasting antibacterial strength.

Manuka vs. Regular Honey

Although all honeys offer some health benefits, Manuka honey outperforms regular honey in several key areas:

While many types of honey may soothe a sore throat or offer mild antimicrobial effects, only Manuka honey consistently maintains its efficacy in challenging environments, including open wounds, oral infections, and antibiotic-resistant bacterial strains.

Backed by Science: The Health Benefits of Manuka Honey

Potent Antibacterial and Antimicrobial Action

Perhaps the most celebrated feature of Manuka honey is its robust ability to fight infection. Numerous studies have demonstrated its effectiveness against a broad spectrum of bacteria, including MRSA (Methicillin-resistant Staphylococcus aureus) — a particularly stubborn hospital superbug.

How it works:

1. MGO attacks bacterial cells, disrupting key functions and inhibiting movement and replication.
2. Its high sugar content draws water out of microbial cells, dehydrating them.
3. A naturally low pH makes the environment hostile to most pathogens.
4. Additional compounds such as phenolic acids and flavonoids act as antioxidants and antimicrobial agents.

Importantly, Manuka honey has also been shown to disrupt biofilms — the slimy, protective layers formed by bacteria to resist antibiotics. By penetrating these defences, it offers a multi-pronged attack that bacteria struggle to adapt to, reducing the risk of resistance development.

Wound Healing and Skin Repair

Honey has been used in wound care for millennia, but Manuka honey is now part of modern medicine, thanks to its reliability and potency.

NHS-approved products like Activon® and Medihoney™ are used in hospitals and clinics for:

1. Diabetic ulcers
2. Burns
3. Post-operative wounds
4. Pressure sores
5. Infected cuts

Key healing mechanisms include:

1. Forming a moist healing environment to encourage tissue repair
2. Acting as a barrier against external contaminants
3. Drawing out dead tissue through autolytic debridement
4. Reducing inflammation and odour from wounds

Clinical trials have shown faster healing times and reduced infection rates when Manuka dressings are used. In some studies, they even outperformed silver-based treatments, particularly for antibiotic-resistant wounds.

Important note: Never use food-grade Manuka honey on open wounds. Only sterilised, medical-grade products are safe for this purpose.

Soothing Coughs and Sore Throats

Manuka honey’s reputation as a natural cough remedy is supported by both traditional use and scientific review.

1. Its viscous texture coats the throat, easing irritation.
2. MGO and other antimicrobial agents target bacteria that may be contributing to the infection.
3. Clinical studies suggest honey may be more effective than some over-the-counter remedies, especially for children.

Public Health England and NICE recommend honey (not necessarily Manuka) as a first-line treatment for mild coughs in adults and children over one. A teaspoonful — around 10g — can help soothe the throat and reduce coughing, especially before bed.

Many UK doctors and pharmacists prefer Manuka for its added antibacterial strength, though more targeted research is still needed to confirm its superiority over standard honey in this role.

Promoting Oral Health

Emerging evidence suggests Manuka honey may also help with oral hygiene, particularly in reducing plaque and combating gingivitis.

1. Inhibits harmful oral bacteria like Porphyromonas gingivalis
2. Reduces gum bleeding and plaque build-up in early-stage studies
3. Offers antibacterial action without harsh chemicals

But there’s a caveat: Manuka honey is still sugar, and prolonged exposure to teeth without proper rinsing could increase the risk of decay. Any use in oral care should be short-term and followed by rinsing with water or brushing.

Part Two will cover:

1. Digestive health and immune system support
2. Skin benefits and acne-related claims
3. Clarifying anecdotal vs. proven effects
4. How to choose the right Manuka honey (UMF™, MGO)
5. Storage, usage, medical cautions
6. Trusted UK brands and retailers
7. Final verdict with SEO metadata

Supporting Digestive Health and Immunity

Gut Health and Stomach Protection

Manuka honey’s effects on the digestive system have sparked interest in both clinical and consumer settings, particularly concerning its ability to target harmful pathogens in the gut.

One area of promising research involves Helicobacter pylori, the bacteria responsible for many stomach ulcers and gastritis cases. In vitro studies show that Manuka honey can inhibit H. pylori’s growth, and laboratory research suggests it also dampens the inflammatory response that this bacteria provokes in the stomach lining. There’s even epidemiological evidence linking regular honey consumption to lower rates of H. pylori infection — although these findings are associative, not proof of cause.

In addition, preliminary trials suggest that Manuka honey may help reduce Clostridioides difficile activity — a common cause of diarrhoea after antibiotics — though most of this research is still at the animal model stage.

That said, while the honey’s antibacterial and anti-inflammatory effects are impressive in test environments, a randomised human trial found that four weeks of taking 20g of high-grade Manuka honey daily did not alter the gut microbiome in healthy adults. This suggests that, while safe and well-tolerated, its prebiotic effects may be limited, especially in people without existing digestive issues.

Immunity: What the Evidence Supports

Manuka honey is often advertised as a natural immune booster, but the scientific story is more nuanced. Laboratory studies show that it can stimulate immune cells to release cytokines — molecules that play key roles in inflammation and defence. These include TNF-α, IL-1, and IL-6, triggered through receptors like TLR4.

It’s also rich in polyphenols and flavonoids, antioxidant compounds that help protect immune cells from oxidative stress. This has led some to suggest it may support immune resilience during cold and flu seasons.

However, human trials in healthy individuals have not shown significant immune shifts, such as changes in antibody levels or gut microbiota composition. The consensus so far is that Manuka honey’s immune benefits are likely indirect, helping to fight infection locally (e.g. in the throat or skin), but not dramatically altering systemic immunity in well individuals.

For those with compromised immune systems, active infections, or chronic inflammation, more research is needed to determine whether Manuka honey could offer therapeutic support beyond its localised antimicrobial action.

Beyond the Hype: Skin Health, Acne, and Inflammation

A Natural Skin Remedy?

Manuka honey is a popular ingredient in natural skincare, especially for acne-prone or sensitive skin. It offers:

1. Antibacterial action: Targets acne-causing bacteria like Cutibacterium acnes
2. Anti-inflammatory properties: Reduces redness and swelling
3. Hydration: Acts as a humectant, helping the skin retain moisture
4. Healing: Supports tissue repair and may reduce scarring

Yet despite this promising profile, clinical evidence remains limited. A trial using Kanuka honey (a close relative of Manuka) combined with glycerine found no significant difference in acne severity compared to using antibacterial soap alone. While this doesn’t rule out benefits from Manuka, it casts doubt on exaggerated marketing claims.

For general hydration or calming irritated skin, a thin layer used as a mask may offer benefits. But those expecting it to outperform clinically proven acne treatments may be disappointed.

Systemic Anti-Inflammatory Effects?

While Manuka honey is undoubtedly anti-inflammatory when applied topically, its systemic effects through oral intake are less clear. Some animal studies and lab trials suggest that it may help modulate inflammatory markers, including COX-2 and TNF-α. But these findings haven’t been consistently replicated in human trials.

In one study, even high-grade honey (UMF™ 20+) taken daily for a month didn’t alter levels of CML, a marker associated with chronic inflammation. This suggests any whole-body anti-inflammatory effects are likely mild and may only occur in specific health conditions, not in healthy people using it as a wellness supplement.

How to Choose Real Manuka Honey

Understanding Grading Systems

To ensure you’re getting genuine, high-potency Manuka honey, understanding the labels is essential. Two main systems dominate the market:

Rough conversion guide:

Avoid vague labels such as “Bio Active” or “Active 10+” unless paired with UMF™ certification or an exact MGO level.

Identifying Authentic Products

Before purchasing, look for:

1. UMF™ logo and licence number (verifiable on umf.org.nz)
2. Clear MGO level
3. “Product of New Zealand” or “Product of Australia”
4. Batch number and traceability
5. Reputable retailers or brand websites

Australian producers often use the AMHA certification, which focuses on MGO and DHA levels, though it doesn’t always require Leptosperin testing.

Storage and Usage Tips

Best Practices for Storage

To protect its bioactive properties:

1. Store in a cool, dark cupboard, away from direct heat
2. Avoid refrigeration (can harden the honey unnecessarily)
3. Never microwave or mix with boiling water — this can degrade MGO and enzymes
4. Use non-metal containers if transferring

Honey can last for years, but MGO levels may decline over time. Look for low HMF values (under 40 mg/kg) on lab-tested jars for freshness assurance.

Using Manuka Honey Effectively

Internal Use:

1. General wellness: 1–2 teaspoons (10–20g) daily
2. Coughs and sore throats: Take a spoonful on its own or dissolve in warm (not boiling) water
3. Digestive support: Take before meals; use MGO 400+ or higher

Topical Use:

1. Skin masks: Leave on for 15–20 minutes, then rinse
2. Wound care: Only use medical-grade products like Medihoney™ — not food-grade jars

Always remember: Manuka honey is still high in natural sugars and should be used in moderation, especially by people managing blood sugar levels.

Who Should Use Manuka Honey — and Who Shouldn’t

Use With Caution If You Have:

1. Diabetes: High sugar content may spike blood glucose. Consult your doctor first.
2. Bee product allergies: Rare, but possible. Test with a small amount if unsure.
3. Infants under 12 months: No honey of any kind should be given due to the risk of botulism.

There are no known serious interactions with medications when used as a food, but anyone taking immunosuppressants or dealing with complex health conditions should speak to a healthcare provider before introducing Manuka honey as a daily supplement.

Where to Buy in the UK: Trusted Brands and Retailers

Manuka honey is widely available, but prices and potency vary significantly.

Recommended UK retailers:

1. Boots – Carries Manuka Doctor, Comvita, and Mānuka Health
2. Holland & Barrett – Offers a wide range of MGO-rated options
3. Ocado / Amazon UK – Good variety, but check for certification
4. Specialist websites – e.g., manukadoctor.co.uk, comvita.co.uk

Top Trusted Brands:

1. Comvita – UMF™-certified, medical-grade options available
2. Manuka Doctor – Broad MGO range (MGO 40+ to 1300+)
3. Steens, Melora, Egmont Honey – Smaller producers with premium batches
4. Australia’s Manuka – AMHA-certified, excellent high-MGO range

Always check price per 100g and confirm MGO/UMF™ rating before purchase. Bargains that seem too good to be true often are.

Final Verdict: Is Manuka Honey Worth It?

Manuka honey offers proven value in several important areas:

1. Wound healing — backed by NHS use and clinical trials
2. Antibacterial power — stable, potent, and MGO-driven
3. Soothing coughs and sore throats — effective natural remedy
4. Mild support for oral and digestive health — with emerging data

But it’s not a miracle cure. There’s little strong evidence for systemic immune boosting or acne treatment through oral intake. And for general sweetening or casual use, other raw honeys may provide a better value.

The bottom line? Manuka honey is worth it when purchased wisely — for the right application, at the appropriate strength, and from a certified, trustworthy source.