Top 5 Manuka Honey Myths Debunked

Manuka honey is a special type of honey native to New Zealand. It’s produced by honeybees that pollinate the flowers of the Manuka bush (Leptospermum scoparium), a plant treasured by Māori communities for centuries. Unlike ordinary floral honeys, authentic Manuka honey has distinctive propertiesthat set it apart. It tends to be dark, earthy, and herbaceous in flavour, and it contains an array of beneficial compounds not found together in other honeys. In fact, Manuka honey rose to prominence in the late 1980s when research by Professor Peter Molan showed it had potent antibacterial effects beyond what regular honey offers. This special activity was coined the “Unique Manuka Factor.”

UMF and MGO Ratings (Simplified): To help consumers identify genuine Manuka honey and gauge its strength, New Zealand’s industry created the UMF™ (Unique Manuka Factor) grading system. A UMF rating is a quality mark that measures key chemical markers in the honey – including MGO (methylglyoxal), dihydroxyacetone (DHA), and leptosperin – which together indicate the honey’s potency and authenticity. MGO is the star component responsible for Manuka’s remarkable antibacterial power; it forms naturally from DHA in the nectar. The higher the MGO content, the stronger the honey’s bacteria-fighting potential. For example, a UMF 10+ honey (roughly equivalent to MGO 263+) is considered a useful therapeutic grade, while UMF 15+ and above (higher MGO levels) are deemed “high grade” with superior activity. In simple terms, UMF is a stamp of authenticity and strength – it assures you the honey is true Manuka from New Zealand, monofloral (pure), and laboratory-tested for potency. When you see a UMF or MGO number on a jar, you know not all Manuka honey is the same and can compare the level of beneficial activity inside.

(For a more detailed primer, check out our guide on What is Manuka Honey for a deeper dive into its origins, properties, and grading.)

Now let’s address some of the most common myths about Manuka honey – and uncover the truth behind them. (Each myth is listed as an H3 subheading and thoroughly debunked.)

Reality: Manuka honey is more than just a pricey sweetener. While it’s true that Manuka costs more than regular honey — due to limited supply and rigorous testing — it isn’t just hype. It contains natural properties that have been supported by scientific research.

Unlike typical table honey (which gets mild antibiotic qualities from hydrogen peroxide), Manuka honey contains an additional non-peroxide antimicrobial compound: methylglyoxal (MGO). This gives it stronger and more stable antibacterial effects.

Research-backed benefits of Manuka honey include antibacterial, anti-inflammatory, and antioxidant effects. It’s been studied for its role in wound healing, digestive health, soothing sore throats, and improving certain skin conditions. That’s why Manuka honey is used in both home remedies and medical-grade wound dressings.

For example, studies have found Manuka honey effective against pathogens like Staphylococcus aureus, Streptococcus, and even biofilm-forming infections that are resistant to conventional treatments. Some research has also shown promise in using Manuka against antibiotic-resistant bacteria like MRSA. 

In clinical settings, sterile Manuka-based gels and bandages have been used to treat wounds, ulcers, and post-surgical sites. These applications are possible because Manuka honey maintains antimicrobial activity even when enzymes that produce hydrogen peroxide are neutralised.

Every batch of certified Manuka honey is lab tested for key compounds like MGO, DHA, and leptosperin. Its strength is measurable — not just a marketing claim. When you buy a UMF- or MGO-rated jar, you’re paying for independently verified potency. 

As an interesting side note, Manuka honey has been found to contain more than 2,300 different compounds, making it one of the most complex honeys found in nature.

Reality: Yes and no. A higher MGO (or UMF) rating does mean a more potent honey, but “more” isn’t always “necessary” for every situation. Think of it like the strength of a spice or a medicine – the right strength depends on your needs. Here’s a simple guideline:

• Low-to-mid range Manuka (MGO ~100–250, roughly UMF 5+ to 10+): Great for daily wellness and general use – for example, taking a teaspoon daily for immune support or mixing into your tea for a sore throat. These moderate grades still have useful levels of the good stuff, but they are milder in taste and easier on the wallet. They’re ideal if you plan to eat Manuka honey regularly as a health supplement or spread.
• High-grade Manuka (MGO 400+ and above, e.g. UMF 15+, 20+): Intended for targeted therapeutic use. For instance, if you have a stubborn wound, skin infection, or a strong cold, a high UMF honey can deliver a bigger antibacterial punch. Medical-grade Manuka (which can be UMF 20+ or higher) is often reserved for wound care and fighting infections. These honeys are very potent (and pricey), with a stronger, slightly bitter flavour, so you might use them more sparingly or for short periods.

Buying “the strongest one” isn’t always the smart choice for routine use. Consuming an ultra-high MGO honey daily won’t turn you into Superman – you might just be wasting money on potency you don’t need. In fact, one Manuka company notes that moderate MGO levels may be sufficient for general health and common colds, while the super high levels are “better for infections, wounds and burns.”

The bottom line: match the Manuka to your purpose. A good UMF 10+ or 12+ honey is plenty for everyday wellness, whereas you’d save that UMF 20+ jar for when a strong therapeutic effect is needed. More is not always better – it’s about using the right tool for the job.

Reality: No, Manuka honey is not a magic cure-all. It’s wonderful, but it’s not an elixir of immortality. Manuka honey has impressive health benefits – studies support its role in wound healing, digestive support, soothing coughs and sore throats – but it is not a miracle cure for every ailment. You shouldn’t abandon proven medical treatments in favour of honey. For example, while Manuka honey’s antibacterial properties can help with minor infections and maybe complement treatment of a sore throat or gastritis, it will not cure serious diseases like diabetes, cancer, or major infections on its own.

It’s important to maintain realistic expectations. Think of Manuka as a beneficial natural supplement or remedy – part of a holistic approach to wellness – rather than a one-stop replacement for medicine. If you have a serious condition, Manuka honey might support your health (for instance, by improving wound healing or soothing side effects), but it should not be relied upon as the sole treatment. Always follow medical advice; use Manuka honey as a complementary therapy if appropriate.

The myth of “cures all illnesses” likely arose because Manuka honey does have broad applications (from skincare to gut health). But even great things have limits. Using Manuka honey daily can certainly boost your overall health and immunity, especially as part of a healthy lifestyle. Just remember it’s one tool in your toolkit.

Enjoy Manuka’s benefits – but also eat a balanced diet, see your doctor when needed, and don’t believe any vendor who claims their honey is a miraculous panacea. Honest information is key, and thankfully, the hype is giving way to facts as more research comes in. You can learn more about Manuka honey’s real benefits in our  What is Manuka Honey guide.

Reality: Manuka honey is safe and healthy for children – as long as they are over 1 year old. This myth likely stems from the well-known warning that infants under 12 months should not consume any honey, including Manuka. That part is true: babies under 1 have immature digestive systems and can be vulnerable to infant botulism from bacterial spores that sometimes occur in natural honey. So absolutely no honey for infants. However, this does not mean honey is dangerous for older children. In fact, once a child is past their first birthday, their digestive and immune system can handle honey just fine. Children over a year old can enjoy and benefit from Manuka honey just like adults.

There is nothing uniquely “unsafe” about Manuka honey for kids – the safety profile is the same as regular honey (just with more potential benefits!). For toddlers and older children, Manuka honey can be a very useful natural remedy. Many parents use it to soothe a child’s cough or sore throat – and  research supports this practice. A spoonful of honey before bed can calm nighttime coughs in kids, and one study found Manuka honey to be as effective as some over-the-counter cough syrups for easing throat irritation. Manuka’s antibacterial qualities may also help little ones recover faster from colds (though again, it’s not a cure by itself).

Safety tips for kids: Treat Manuka honey like any honey. Only give it to children over 1 year old. Start with small amounts (it’s sweet and sticky – a teaspoon is plenty). It’s a better choice than giving refined sugar, but remember it still counts as a sugary treat, so moderate accordingly to protect their teeth. If your child has any known food allergies (e.g. to bee products), consult your doctor first. Otherwise, Manuka honey can be a wholesome addition to a child’s diet and home medicine cabinet, providing natural goodness without the harsh ingredients of some kids’ medicines.

There are lots of enjoyable and effective ways to use Manuka honey:

• Eat it straight or in foods: The simplest is to take a teaspoon of Manuka honey once or twice a day. Enjoy it off the spoon, or spread it on whole-grain toast, mix into oatmeal, or drizzle over yogurt and fruit. This is a tasty way to get its benefits for general health and digestion. (Tip: Because it’s still a sugar, many people limit themselves to 1–2 teaspoons per day for wellness, or up to 1–2 tablespoons when fighting a cold. There’s usually no strict “dosage”, but moderation is wise.)
• In drinks – but not boiling: Stir Manuka honey into warm drinks like herbal tea, lemon water, or milk. This is great for soothing the throat or just as a comforting beverage. Avoid adding it to boiling water or very hot tea; extreme heat can destroy some of the enzymes and reduce the honey’s potency. Let your tea cool a bit, then swirl in the honey to preserve its goodness. Similarly, don’t pour Manuka honey directly into boiling recipes – if using in cooking, add it at the end or use it in no-bake recipes to keep nutrients intact.  Learn more about proper Manuka handling.
• Topical use: You can apply Manuka honey to the skin as a natural ointment. For a minor cut or burn, first clean the area, then smear a thin layer on a sterile bandage and place it over the wound (rather than applying the sticky honey directly on the skin). Replace and reapply daily. For acne or eczema, gently dab a small amount on the affected area, leave for 20–30 minutes (or even overnight), then rinse. Always start with clean hands and skin. If a skin issue is serious or not improving, see a doctor.
• In homemade remedies: Mix Manuka honey with other healthy ingredients – for example, combine a teaspoon of Manuka with grated ginger and lemon juice for a DIY cold & flu tonic. Or make a simple Manuka honey face mask by mixing honey with plain yogurt or oatmeal, applying to the face for 15 minutes, then rinsing. You get a natural glow and hydration.

By incorporating Manuka honey into your routine in these safe ways, you can enjoy its benefits consistently. Just remember that it is still honey (high in natural sugars), so use it as a treat or supplement rather than by the cupful. And as always, listen to your body – if you feel any adverse effects (like an allergy, which is rare but possible for those allergic to bee products), discontinue use.

To get the most out of your Manuka honey – safely and effectively – keep these best practices in mind:

• Recommended dosage: For most healthy adults, there isn’t a hard “limit” on how much Manuka honey you can consume – it’s generally safe and natural. However, moderation is key due to its sugar content. A common wellness dose is about 1 to 2 teaspoons per day, or up to a tablespoon (15 g) daily if you’re targeting a specific health goal. This amount can provide benefits without overloading you with sugar. You can eat more occasionally (e.g., as a cough remedy throughout the day). If you have diabetes or insulin resistance, consult your doctor before using Manuka honey regularly. It may still be usable in small amounts, but you’ll need to monitor its effect on your blood glucose. For more, see our  What is Manuka Honey guide.
  
  
• How to take it: We’ve covered some ways to enjoy Manuka (straight, on food, in warm drinks). Avoid excessive heat to preserve its enzymes and MGO. Use clean, dry utensils – dipping a wet spoon can introduce moisture and spoil the honey. Many people take Manuka on an empty stomach in the morning for digestive benefits, and another spoonful before bed for immune support. For sore throats, slowly swallowing a spoonful to coat the throat is more soothing than quickly gulping. For kids (over 1), a teaspoon is plenty – mix into lukewarm water or give directly.
  
  
• Storage: Proper storage keeps your Manuka honey fresh and potent for years. Store in a cool, dry place away from sunlight – a kitchen cupboard is ideal. Do not refrigerate, as this causes crystallisation and can dull flavour and aroma. Manuka honey naturally resists spoilage due to low moisture and high sugars, but always seal the lid tightly. Use a dry spoon to avoid introducing water. While it doesn’t really “go bad,” you can gently re-liquefy crystallised honey by placing the sealed jar in warm water. Try to use within 2–3 years for best potency.
  
  
• Safety tips:
  • No honey for infants under 12 months. This bears repeating: never give Manuka (or any honey) to a baby under 1 year due to the risk of infant botulism. Once they’re past their first birthday, it’s fine.
  • Allergies: If you’re allergic to bees, bee stings, or bee products (like pollen or propolis), be cautious with Manuka honey. True honey allergies are rare, but not impossible. Try a tiny amount first, or consult an allergist. Watch for rash, itching, or trouble breathing – seek medical help if these occur.
    
    
  • Diabetics and special diets: Manuka honey is high in natural sugars (fructose and glucose). If you have diabetes, monitor your blood sugar and get personalised advice. It may be preferable to refined sugar due to its lower glycaemic impact, but it will still raise blood glucose to some extent. If you’re on a very low-carb or keto diet, remember that honey is a carb source.
    
    
  • Pregnancy: Good news – Manuka honey is generally safe during pregnancy. It’s not on the avoid list because adult stomachs neutralise any botulism spores. Unless advised otherwise by your doctor (e.g. gestational diabetes), you can safely enjoy Manuka while expecting. For more, see  this guide on Manuka honey in pregnancy.
    
    
  • Use common sense for serious issues: If a wound is deep, severely infected, or not healing, don’t self-treat with honey – see a healthcare provider. Same goes for high fevers or persistent coughs. Manuka honey is a complement, not a substitute, for proper medical care.

By following these practices, you’ll ensure you use Manuka honey safely and effectively, maximising benefits and minimising risks. Treat it with the same care you’d give a natural remedy and a precious food product – because it’s both.

With Manuka honey’s popularity, the market is full of jars claiming to be “the best.” But how do you pick a quality Manuka honey that’s worth your money? Here are some tips to guide you:

• Look for UMF™ Certification or MGO Ratings: Authentic high-grade Manuka honey will usually display a UMF rating (e.g. UMF 10+, UMF 15+) or at least an MGO number (e.g. MGO 250+, 400+) on the label. UMF-certified Manuka honey is rigorously tested and verified – this is the gold standard. The UMF trademark is only licensed to producers who meet strict criteria set by the  UMF Honey Association in New Zealand. It guarantees the honey is genuine Manuka, monofloral, and contains the promised level of MGO and other key markers. MGO-only labels (common on some brands) are also useful – just ensure the number is high enough for your needs (MGO 250+ or higher for therapeutic use).
  
  
• Understand the grading: As discussed earlier, higher UMF/MGO = higher potency. For most people, a UMF 10+ or 15+ (MGO ~263+ to 514+) offers strong activity and good value. UMF 5+ or lower is quite mild (still good honey, but less unique activity). UMF 20+ and above are very potent and expensive – often reserved for medical or therapeutic use. In general, UMF 10+ to 15+ is a great wellness grade, while UMF 16+ and higher is considered “superior high grade”. If a jar doesn’t list UMF or MGO and just says “Active Manuka” or “Bio-Active”, be cautious – it may not be genuine. Check out our 10 Best Manuka Honey Jars in 2025 for recommendations.
  
  
• Check the origin: Authentic Manuka honey comes from New Zealand. Look for labels that say “Product of New Zealand”. NZ products often carry a UMF license number or a FernMark seal. Be wary of vague or missing origin claims. New Zealand has strict export standards – all exported Manuka honey must pass tests for 4 chemical markers and a Manuka DNA marker.
  
  
• Brand reputation and traceability: Stick to trusted brands or retailers. Look for producers with a reputation to uphold – some include batch numbers or traceability tools to view lab test results. Price can also be a clue: if a large jar is suspiciously cheap, it may be fake or diluted. Reputable Manuka sellers like Manuka Hut only stock UMF-certified products from verified NZ and AU producers.
  
  
• UMF vs MGO vs KFactor vs Others: To reduce confusion, focus on UMF or MGO, the most established measures. UMF is a complete certification (which includes testing for MGO and other compounds), while MGO tells you directly how much methylglyoxal is in the honey. Other terms like “KFactor” or “Bio Active” are not standardised and do not guarantee antibacterial strength. Stick to UMF/MGO for authenticity and potency.
  
  
• Packaging clues: Quality Manuka honey is sold in opaque (dark) plastic or amber glass jars to protect from light. Look for sealed lids, batch numbers, expiry dates, and company contact info – all signs of legitimacy.
  
  
• Buy from reputable sellers: Unfortunately, counterfeit Manuka honey has been an issue in the past. To be safe, buy from a trusted health store, pharmacy, or direct from a brand’s official website. Manuka Hut’s collection only includes honey that meets strict UMF/MGO testing standards.

If you’re still unsure which Manuka honey to choose, explore our expert picks in the 10 Best Manuka Honey Jars in 2025.

In summary: Check the UMF/MGO label, verify the origin, and buy from sources you trust. When you hold a good jar of Manuka in hand, its rich texture, earthy aroma, and the certification seal will speak for itself.

Manuka honey truly is one of nature’s treasures – but as we’ve seen, it’s surrounded by some sticky myths that needed clarifying. Let’s quickly recap the key points:

• Manuka honey is unique to New Zealand and owes its special powers to compounds like MGO – not all honey is the same, and genuine Manuka stands out.
• It’s far from “just expensive honey”; science backs its benefits in areas like wound healing, fighting bacteria, aiding digestion, and soothing throats. But it’s not a cure-all – it works best as a complementary health aid, not a sole remedy.
• When choosing Manuka honey, check the UMF/MGO rating and origin to ensure it’s real and potent. And match the strength to your needs – higher isn’t always better for everyday use.
• Use it safely: no honey for infants under 12 months, use moderation due to natural sugar content, and store in a cool, dark place – not the fridge.
• Health-conscious families can confidently enjoy Manuka honey – whether stirred into tea during flu season, spread on toast, or dabbed on a scrape – now that the myths are debunked and facts laid out.

We hope this honest, informative guide has demystified Manuka honey for you. Armed with accurate information, you can fully appreciate what this “liquid gold” can do, without the unrealistic expectations.

If you’d like to experience the benefits of Manuka for yourself, we invite you to explore  Manuka Hut’s range of UMF-certified Manuka honeys. From everyday wellness jars to high-UMF specialties, we source only from trusted New Zealand, with every batch independently tested for authenticity and strength.

In the end, the truth about Manuka honey is simple: it’s a remarkable natural product with real health properties – just not a miracle cure. By debunking the myths, we can appreciate Manuka for what it truly is and use it wisely.

Here’s to your health and wellness – naturally sweetened by Manuka’s magic.

This article is for informational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before using Manuka honey for therapeutic purposes, especially if you have an existing medical condition or are taking medication.