Manuka Honey | Nature's Sweetest Defence
If you’ve ever felt like your immune system could use a little backup—especially during flu season or times of stress—you’re not alone. More and more people are turning to natural remedies to help support their immune health, and one ingredient in particular has been generating buzz for all the right reasons: Manuka honey.
But what is it about Manuka honey that sets it apart from the regular kind? And more importantly—can it actually help with immune support?
Let’s unpack what the science says (in plain English) and why Manuka honey could be a simple, natural way to support your body’s defences.
So, what exactly is Manuka honey?
All honey is made by bees, but not all honey is created equal.
Manuka honey comes from bees that feed on the flowers of the Leptospermum scoparium bush—also known as the Manuka tree. Native to New Zealand and southeastern Australia, this plant gives the honey some pretty unique properties, including higher levels of a compound called methylglyoxal (MGO).
Why does MGO matter? It’s been shown to give Manuka honey its powerful antibacterial and anti-inflammatory benefits—making it more than just a natural sweetener.
What the research says
Emerging science is showing that Manuka honey may do more than just soothe a sore throat—it could actually help prime your immune system to respond better to threats.
A 2022 study published in Frontiers in Immunology found that when immune cells (called macrophages) were exposed to small amounts of Manuka honey, their activity increased significantly.
“Treatment with 1% Manuka honey resulted in a 26-fold increase in gene expression and a 27-fold increase in secretion of TNF-α,” the researchers noted.
Source: PMC9670174
This means your body could be better prepared to identify and respond to invaders like viruses and bacteria.
In a follow-up experiment, mice given Manuka honey experienced a 35-fold increase in neutrophil recruitment (white blood cells that fight infection). In other words, their immune systems geared up fast.
Manuka honey may also support your gut—where most of your immunity lives
Here’s something you might not know: up to 70% of your immune system lives in your gut. And if your gut microbiome is out of balance, your immune response can be too.
Recent research in Frontiers in Nutrition looked at how honey impacts gut health. It found that certain types of honey—including Manuka—help reduce “bad” bacteria (like Salmonella and E. coli) while promoting beneficial microbes like Lactobacillus and Bifidobacteria.
“Certain kinds of honey can reduce the presence of infection-causing bacteria in the gut… while simultaneously stimulating the growth of potentially beneficial species.”
Source: Frontiers in Nutrition, 2022
Keeping your gut in good shape means you’re also helping your body stay ready to fight off colds, flus, and other everyday threats.
What about antioxidants?
Manuka honey is also packed with polyphenols, plant compounds that act as antioxidants. These help reduce inflammation and oxidative stress—two things that can weaken your immune system over time.
A 2024 study published in Antioxidants found that high-quality Manuka honey contains significant antioxidant activity, making it a helpful addition to an immune-supportive routine.
How to use Manuka honey for immune support
Manuka honey can be taken daily as a preventative, or more frequently when you’re feeling run down.
Here are a few easy ways to enjoy it:
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Take one teaspoon straight off the spoon (a classic)
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Stir it into warm (not boiling) water with lemon
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Add it to smoothies or overnight oats
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Use it in a homemade honey + ginger immune shot
A sweet final note
While it’s not a miracle cure, the evidence is mounting that Manuka honey can play a genuine role in supporting immune function. Whether it’s helping your immune cells stay alert, encouraging a healthier gut, or offering antioxidant protection, it’s a small (and tasty) habit with big potential benefits.
As always, consistency is key—and make sure to speak with a healthcare professional if you have underlying health conditions or are taking medication.
Take a look at Natural Life's range of Australian Manuka Honey below.
