7 Evidence-Based Uses for Manuka Honey (And How to Choose the Right Strength)
A science-backed breakdown of the most researched uses for Manuka honey — from immunity and gut support to wound healing, skin health, and how to choose the right UMF/MGO strength for your family.
10 min read Updated December 2, 2025
This article contains affiliate links, meaning we may earn a small commission if you choose to purchase through them — at no extra cost to you. We only share products we personally use and trust.
Manuka honey has exploded in popularity over the last decade — and for good reason. It’s not just “honey with better marketing.” It contains bioactive compounds (especially methylglyoxal, or MGO) that give it antimicrobial and healing properties not found in regular honey.
In our home, we keep a jar in the kitchen and one in our low-tox “wellness cabinet.” When Bethany was pregnant, and now with Greylan in the house, it’s become a staple for sore throats, skin irritation, and those inevitable seasonal bugs.
Here’s the evidence-backed breakdown of what Manuka honey can actually do — and how to choose the right grade for your health goals.
1. Sore Throat Relief
Manuka honey’s high MGO content gives it strong antimicrobial properties, helping soothe the throat while slowing bacterial growth.
How we use it:
A spoonful on its own, or mixed into warm water with lemon during immune season.
Best strength:
UMF 10+ to UMF 15+ (MGO 263–514)
2. Immune Support During Seasonal Illness
Manuka honey offers a one-two punch:
✔ antimicrobial activity
✔ antioxidant properties
These help support the immune system when your body is fighting something off.
We use it as part of our winter protocol here at home — especially when one of us starts feeling scratchy or run down.
Best strength:
UMF 10+ or higher
3. Wound + Skin Healing
This is one of the most researched uses of Manuka honey.
speed wound healing
reduce infection risk
support tissue regeneration
Hospitals even use medical-grade Manuka dressings for burns and ulcers.
Best strength:
UMF 15+ to UMF 20+ (for maximum topical benefit)
4. Gut Support + Antimicrobial Balance
Because Manuka honey has natural antibacterial properties, small amounts may help support microbial balance in the gut.
soothe irritation
support gut lining health
offer mild prebiotic effects
Many people use it during times of gut imbalance or digestive irritation.
Best strength:
UMF 10+ or higher
5. Support for Acne-Prone or Irritated Skin
For years, Manuka has been a go-to in the natural skincare world.
Why?
Its antimicrobial and anti-inflammatory effects may help reduce acne-causing bacteria and calm redness.
Topically, it’s been used for:
acne
eczema flare-ups
irritated patches
dry or cracked skin
Pro tip:
Apply a thin layer for 10–15 minutes as a “Manuka mask.”
Best strength:
UMF 15+ to UMF 20+
6. Digestive Comfort During Colds or Stomach Bugs
Manuka can help ease minor digestive discomfort because it:
coats the throat and stomach
offers soothing anti-inflammatory benefits
may help maintain microbial balance
When one of us has a queasy stomach, we add a small amount to warm chamomile or ginger tea.
Best strength:
UMF 10+
7. Daily Antioxidant Boost
Manuka honey contains phenolic compounds that act as antioxidants — helping reduce oxidative stress, inflammation, and overall immune burden.
It’s an easy way to add a nutrient-dense sweetener into your day without relying on refined sugar.
How we use it:
Drizzled over raw yogurt, on sourdough toast, or stirred into warm (not hot) tea.
Best strength:
UMF 5+ to 10+ (for everyday use)
How to Choose the Right Manuka Honey Strength (UMF/MGO Guide)
If you look at a Manuka label and feel confused, you’re not alone. Here’s the simplest breakdown you’ll ever read:
UMF / MGO Conversion (Quick Guide)
UMF 5+ → MGO ~83
UMF 10+ → MGO ~263
UMF 15+ → MGO ~514
UMF 20+ → MGO ~829
| Goal | Recommended UMF |
|---|---|
| Daily sweetener | UMF 5+ or 10+ |
| Seasonal immunity | UMF 10+ or 15+ |
| Sore throat support | UMF 10+ or 15+ |
| Gut balance | UMF 10+ |
| Skin healing | UMF 15+ or 20+ |
| Wound care | UMF 15+ or 20+ |
What About Kids?
Safe for 1+ years only due to botulism risk with all honey.
Why We Choose Manukora (And Why It’s the Only Manuka Honey We Use)
Over the years, Bethany and I have tried several Manuka brands — some good, some questionable, and some that tasted like straight molasses. But once we switched to Manukora, we never looked back.
Here’s why it’s the only Manuka honey we trust in our home (and why we recommend it to family, friends, and this entire community):
1. Fully Certified: UMF™ + MGO Tested for Potency
Many brands throw “Manuka” on the label without real testing.
Manukora is:
UMF™ certified (the gold standard)
Triple-tested for MGO levels, purity, and potency
Traceable from hive → jar
Every batch has a scannable QR code so you can see exactly where it came from. Zero mystery. Zero greenwashing.
2. It’s Wild-Harvested from Remote New Zealand Forests
You taste and feel the difference.
Manukora sources from untouched Manuka groves in New Zealand, working directly with small-scale beekeepers who care about the land (and the bees).
No factories
No middlemen
No mass-produced “Manuka blends”
Just incredibly pure honey with a flavor that hits different — darker, richer, smoother.
3. Their Beekeeping Standards Are Unreal
Most people don’t realize how unregulated the honey industry is.
Manukora maintains:
✔ Zero antibiotics in hives
✔ Gentle, ethical harvesting
✔ Real beekeepers (not industrial apiaries)
✔ Protection of native Manuka forests
For us, especially as new parents, this matters. The cleaner and more transparent a brand is, the better.
4. Manukora’s Honey Feels… Different
This is hard to describe unless you’ve had it.
It has this unbelievably smooth, creamy texture and a caramel-like flavor that sets it apart from every other Manuka honey we’ve tried. Most Manuka tastes medicinal — Manukora tastes like a treat you look forward to taking.
5. They Offer the Ideal Strength Range for Every Use
Depending on your needs:
UMF 10+ / MGO 263+ → immunity & daily wellness
UMF 15+ / MGO 514+ → sore throats, seasonal illness
UMF 20+ / MGO 829+ → wound care & serious topical support
Manukora makes it easy to pick the right grade without getting lost in the weeds.
6. Their “Honey With Superpowers” Line Is Incredible
If you want to take it next level…
Manukora pairs high-potency Manuka with things like:
Raw cacao
Bee pollen
Propolis
These blends are ridiculously good and bring an entirely new layer of benefits. We go through these jars way too fast.
7. It Simply Aligns With Everything We Value
✔ Clean ingredients
✔ Natural healing
✔ Small family farms
✔ Sustainable energy
✔ Transparent sourcing
✔ Evidence-based benefits
It’s the exact kind of brand we feel proud recommending — and using with our own baby in the house.
If you want the highest-quality Manuka honey on the market — with the certifications, the potency, the sourcing, and the flavor to back it up — Manukora is the one.
Ready to try Manukora? Use code ‘CRAIG’ at checkout and enjoy 4 FREE gifts on us.
Final Thoughts
Manuka honey isn’t a miracle cure — but the science behind its antimicrobial and healing properties is genuinely impressive. It’s one of those simple, natural tools that has earned a permanent spot in our home.
When used intentionally — and with the right UMF grade — it can support your immune system, soothe your skin, and help your family feel better, faster.
If you want a clean, powerful, low-tox addition to your wellness cabinet, Manuka honey is one of the easiest places to start.
