Honey and Sore Throats: What the Research Says

Cold season is creeping in, and with it comes the oldest home remedy in the book: a spoonful of honey for a sore throat or cough. It's one of those tips grandmothers have passed down for generations. The nice surprise? This is one home remedy that actually has research behind it.

What studies have found

Researchers have studied honey for coughs and colds, especially in children. A review by the Cochrane Collaboration, a respected group that pools results from many studies, found that honey may relieve cough symptoms in children better than no treatment and about as well as some common over-the-counter cough ingredients. A later review published in BMJ Evidence-Based Medicine in 2020 looked at upper respiratory infections in general and found that honey improved symptoms, particularly cough frequency and severity, compared with usual care.

Some health guidelines, including in the United Kingdom, now suggest honey as a first step for a cough caused by a cold before reaching for other treatments.

The studies have limitations, and honey isn't a cure. It won't kill a cold virus. But for easing symptoms, the evidence is encouraging.

Why honey may help

• It coats the throat. Honey's thick texture forms a soothing layer over irritated tissue.
• It may calm the cough reflex. Some researchers think the sweetness itself affects the nerves involved in coughing.
• It has natural antimicrobial properties. Honey's low water content, acidity, and natural compounds make it inhospitable to many microbes. (It's the same reason honey almost never goes bad.)

How to use it

• Straight from the spoon: A teaspoon or two, swallowed slowly, is the simplest option.
• In warm tea or water: Stir honey into warm (not boiling) water with lemon or ginger. Very hot liquid can dull raw honey's flavor. (Our Warm Honey Lemon Ginger Tonic is a cozy place to start.)
• Before bed: Several of the children's studies gave honey shortly before sleep, when coughing tends to be most disruptive.

Important safety notes

• Never give honey to babies under 12 months. Honey can contain spores that cause infant botulism, a rare but serious illness. This applies to raw and processed honey alike, and to baked goods made with honey.
• People with diabetes should remember honey is still sugar and count it accordingly.
• See a doctor if a cough lasts more than a few weeks, if there's trouble breathing, a high or lasting fever, chest pain, or if you're coughing up blood. For young children, call your pediatrician with any concerns.

Our take

We're beekeepers, not doctors, so we'll leave medical advice to the professionals. But there's something lovely about a remedy that's been used for thousands of years and is now getting a thumbs-up from modern science. On a scratchy-throat evening, a warm mug with a spoonful of honey is hard to beat. (Wondering about your pets? See Can Pets Have Honey?)

Want to go deeper? Our Honey as Medicine Guide covers honey's traditional uses and what's known about them. And keep a jar of our raw honey in the pantry for cold season.