Manuka Honey Recipes for Sore Throats: Delicious Soothing Relief


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Essential Takeaways

Manuka honey is an effective natural remedy for soothing sore throats. It’s packed with antibacterial and anti-inflammatory properties that offer soothing relief and immune system benefits. This is thanks to the presence of a natural compound called methylglyoxal (MGO).

You can take it directly, blend it into warm drinks, make a smoothie for an extra health kick, make lozenges, and more.

In this article, we share simple recipes that work, along with answers to frequently asked questions.

Finding a natural and effective remedy for an annoying sore throat can be a game changer.

One such remedy is manuka honey, known for its potent antibacterial, antiviral, and anti-inflammatory properties.

Honey has been used for centuries to soothe sore throats and boost immunity, and manuka is the most powerful type of honey you can buy for this purpose.

Not only is manuka honey packed with health benefits, but it also offers a delicious way to relieve throat pain. Let’s take a closer look at some effective recipes and more.

In this article on manuka honey recipes for sore throats, we cover:

Benefits of Manuka Honey for a Sore Throat

Manuka honey offers a range of advantages for treating a sore throat, such as powerful antibacterial effects, reducing inflammation, soothing irritation, and boosting the immune system.

Antibacterial effects

Most types of honey get their antibacterial effects from a compound called hydrogen peroxide (H2O2). However, manuka honey’s antibacterial activity comes from having high levels of methylglyoxal (MGO), a potent healing compound that has been heavily researched over the last few decades.

Whilst MGO is found in some other honey varieties, manuka contains up to 100x more! MGO helps to fight off infections and germs that can cause sore throats. By reducing the bacterial load in your throat, it can help prevent further irritation and promote faster healing.

Anti-inflammatory properties

The anti-inflammatory characteristics of manuka honey can greatly reduce swelling and redness in your throat. When inflamed, the throat becomes sore and painful.

Manuka honey helps to reduce these symptoms by calming the tissue. This action cuts down the need for additional medication and can be particularly beneficial during the flu and cold season when inflammation is a common issue.

Soothing qualities

Manuka honey is also known for its soothing abilities, making it perfect for easing throat discomfort.

It forms a coating on the throat, reducing dry and itchy sensations. This relief can also help you sleep better at night, preventing that constant urge to cough. Regardless of whether you eat it straight off the spoon or mix it with warm water, its soothing nature can provide instant comfort.

Immune system boost

In addition to fighting bacteria and reducing inflammation, manuka honey is a strong immune system supporter. Its unique composition boosts your body's natural defences, helping you to fend off not just sore throats but other illnesses as well.

Regular use of manuka honey can keep you healthier by enhancing immune function, making you less likely to fall ill. These combined benefits make it an excellent choice for treating sore throats naturally and effectively.

Manuka Honey Sore Throat Recipes

The benefits of using manuka honey for sore throats might sound great, but how do you actually use it? Here are 5 recipes that you can try at home:

Eat it straight off the spoon

The simplest way to take manuka honey is to simply eat a spoonful and let it dissolve in your mouth before swallowing. If you’ve purchased a high-grade, raw product from a trustworthy brand, this will ensure that you get all the health benefits with the least effort.

Raw manuka honey lozenges

Here’s a simple recipe for raw manuka honey lozenges that preserves the beneficial compounds by avoiding heat:


  • 1 cup of raw manuka honey (make sure to buy at least UMF™ 15+ to ensure that it contains enough of the active compound, MGO)

  • 2 tablespoons of coconut oil

  • 1 teaspoon of lemon juice (optional, for flavour)

  • 1 teaspoon of ground ginger (optional, for flavour)

  • 1 teaspoon of cinnamon (optional, for flavour)

  • Silicone candy moulds or small ice cube trays


  1. Prepare the mould: Ensure your silicone moulds or small ice cube trays are clean and dry. You will use these to shape and set your lozenges.

  2. Mix ingredients: Combine the raw manuka honey and coconut oil in a bowl. Mix thoroughly until they are well blended.

  3. Add any extras: If you’re adding any of the optional ingredients (lemon juice, ground ginger, cinnamon), mix them in now.

  4. Fill the moulds: Spoon the mixture into the silicone moulds or small ice cube trays. Fill each mould to the top, pressing down slightly to remove any air bubbles.

  5. Freeze: Place the filled moulds in the freezer for about 1-2 hours, or until the mixture is firm and set.

  6. Store: Once the lozenges are solid, pop them out of the moulds and store them in an airtight container in the fridge. They should stay fresh for up to two weeks.


  • Handling: Keep the lozenges in the refrigerator to maintain their shape and consistency, as they may soften at room temperature.

  • Variations: Experiment with different flavours and combinations such as adding a few drops of essential oils (like peppermint or eucalyptus) to tailor the lozenges to your preference.

  • Moderation: Whilst they are healthy and useful when you’re unwell, too much of anything is not good. Make sure to enjoy them in moderation.

Make a delicious smoothie

When your body is in recovery mode, it needs all the help it can get. So why not combine the health benefits of fruits, vegetables and other nutrients with your manuka honey?

A smoothie is a great way to pack lots of goodness into a tasty glass. In this article, we share three simple home recipes on how to make:

  • Manuka honey smoothie with banana, cinnamon, and yoghurt

  • Manuka honey smoothie with mixed berries

  • Manuka honey smoothie with avocado and cucumber

And we also share a range of other ingredients you can try to boost the smoothie such as nuts, seeds, spices, and dairy alternatives.

Read more: Super easy manuka honey smoothie recipes

Create an immunity-boosting tea

Hot drinks are a great way to feel comfortable at home, especially when you’re unwell! In this recipe, we share how to make an immunity-boosting hot drink with:

  • Juice of 1 lemon for Vitamin C

  • Juice of 1 orange for Vitamin C and sweetness

  • 2.5 inches of freshly grated ginger for antioxidants

  • ¼ teaspoon of turmeric for anti-inflammatory properties

  • 1 tablespoon of organic apple cider vinegar to soothe the throat and help the gut

  • And of course, 1 tablespoon of manuka honey for all the benefits it provides

  • ½ cup of warm water

Mix all the ingredients and enjoy.

Read more: Natural immunity boosting drink with manuka honey

Manuka honey and warm water

Mixing manuka honey with warm water is a simple yet effective method for getting it straight to where it’s needed. This elixir helps to keep your throat hydrated and provides a soothing coating.

To use this approach, stir one tablespoon of manuka honey into a cup of warm water and sip the mixture slowly to allow the honey to coat your throat. Drinking this a few times a day can help to reduce soreness and irritation.

Just make sure that you don’t use boiling water, as this can destroy the beneficial compounds.

More manuka honey recipes

We’ve only scratched the surface of ways to use manuka honey in this article. For more ideas and inspiration, check out our mega guide on 176 ways to use manuka honey.

Frequently Asked Questions

Here are answers to some of the most commonly asked questions about manuka honey recipes for sore throats:

How should manuka honey be taken for a sore throat?

You can take manuka honey directly by letting a small amount dissolve in your mouth, allowing it to coat the throat. This method effectively targets the sore area. Alternatively, you can mix it with warm water or tea for a soothing drink, or check out some of the recipes shared in this article.

What is the best strength of manuka honey to use for soothing a cough?

For the best results, make sure to use pure, raw manuka honey with a high MGO (methylglyoxal) rating. A UMF™ 15+ (MGO 514+) grade or higher is recommended to help you recover quickly. This strength ensures more potent antibacterial properties, which are beneficial for soothing a cough and sore throat.

How frequently should one consume manuka honey when experiencing a sore throat?

It’s best to take manuka honey up to three times a day when dealing with a sore throat. This will help in maintaining a consistent soothing effect and relief from discomfort caused by the sore throat.

Which is the best manuka honey to use for sore throat relief?

Look for raw manuka honey that is UMF™ (Unique Manuka Factor) certified and has a UMF™ rating of 15+ or more. By opting for a UMF™ honey, you’re ensuring that what you get is the real deal.

Can a blend with manuka honey relieve symptoms of a sore throat?

Blended (or multi-floral) manuka honey can be helpful if you buy from a reputable supplier, but it’s never going to be as effective as pure, monofloral manuka honey. Learn more about the difference in this article.

Does manuka honey offer more benefits than raw honey for treating a sore throat?

Manuka honey is known for its higher antibacterial activity due to the presence of methylglyoxal (MGO). This makes it more effective than regular raw honey in treating sore throats and providing relief from symptoms. The higher the MGO content, the greater the benefits. Better yet, buy raw manuka honey!

Relieve Your Sore Throat With Manuka Honey From a Brand You Can Trust

Do you know where can you get top-quality, pure, raw, high-grade manuka honey?

You guessed it - from us at New Zealand Honey Co.

We go to significant lengths to ensure that what you’re buying is authentic, trustworthy and certified to be effective.

Learn about our accreditations and credentials here.

Buy your raw manuka honey here.

Unsure which grade is right for you?

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Your wellness journey starts with a spoonful a day.

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