Honey and Bone Health: A Look at the Animal Research
Honey and bone health is a niche but growing research topic. Scientists have tested whether honey's antioxidants might protect bone in animals, particularly in models of osteoporosis after menopause. A 2019 review gathered these studies and described potential benefits. But honey contains almost no calcium, and the evidence is mostly from rats. This article explains what honey and bone health research found, its limits, and the steps that actually build and protect strong bones. For honey's mineral content, see minerals in honey.
For general education only, not medical advice. Our honey is a food and is not intended to diagnose, treat, cure or prevent any disease.
How bones stay strong
Bone is living tissue that is constantly broken down and rebuilt. Calcium and vitamin D are central to this process, along with protein, physical activity and hormones like estrogen. As we age, especially after menopause, bone can be lost faster than it is rebuilt, leading to osteoporosis.
The NIH Office of Dietary Supplements calcium fact sheet explains how much calcium different age groups need.
What the honey and bone health review found
The 2019 review, A Review of Potential Beneficial Effects of Honey on Bone Health, collected studies in which honey was given to animals with bone loss caused by removing ovaries, steroids or other factors. Some studies reported better bone density or structure in honey-fed animals.
The authors suggested honey's antioxidant and anti-inflammatory compounds might be responsible, and called for human trials.
- Most studies used rats or mice.
- Some showed improved bone markers with honey.
- Very few human studies exist.
- Doses in animals were high relative to body size.
Honey's calcium content
USDA data lists about 6 milligrams of calcium per 100 grams of honey, so a tablespoon has roughly 1 milligram. Adults need around 1,000 to 1,200 milligrams a day. Honey is not a calcium source.
| Food | Approximate calcium |
|---|---|
| 1 tablespoon honey | About 1 mg |
| 1 cup milk | About 300 mg |
| 1 cup plain yogurt | About 300 to 450 mg |
| 1/2 cup firm tofu (calcium-set) | About 250 mg or more |
| 1 cup cooked kale | About 180 mg |
Honey and bone health in people
A few small human studies have looked at honey alongside exercise, measuring bone turnover markers in young adults. Results are early and do not show that honey builds bone. Honey and bone health claims in people remain unproven.
What supports bone health
The strongest evidence points to these habits:
- Enough calcium from food
- Enough vitamin D from sun, food or supplements as advised
- Adequate protein
- Weight-bearing and strength exercise
- Not smoking and limiting alcohol
- Bone density testing and treatment when recommended
Pairing honey with calcium-rich foods
Honey can make bone-friendly foods more inviting. A drizzle over plain yogurt or cottage cheese, honey in a milky tea, or a honey dressing on leafy greens with almonds all pair a little honey with real calcium.
Our article on Greek yogurt with honey guide has more ideas.
After menopause
Women lose bone faster in the years after menopause. Talk to your doctor about bone density testing and whether you need calcium, vitamin D or medicine. Honey and bone health research is not a reason to change your care plan.
Sugar and bones
Some research links diets high in sugary drinks with poorer bone health, possibly because they replace milk and other nutritious drinks. That is a reminder to keep honey and other sweeteners modest.
Safety reminders
Never give honey to babies under 12 months. Children need calcium-rich foods for growing bones, and honey should not replace milk, yogurt or other nutritious foods for them.
Why antioxidants caught researchers' attention
Oxidative stress and inflammation play a part in bone loss, especially after menopause and with steroid use. Because honey contains polyphenols that reduce oxidative stress in lab models, researchers wondered whether it could slow bone loss in animals.
This is the same reasoning behind studies of tea, berries and olive oil on bone. Our article on honey antioxidants explains how much antioxidant activity honey actually provides compared with other foods.
Honey and bone health for athletes
A short review from Malaysia looked at honey and bone health in active young people, where honey was given alongside jumping exercise. Researchers reported some changes in bone turnover markers, but these were small studies and do not show stronger bones.
Athletes benefit most from enough total energy, calcium, vitamin D, protein and smart training, with honey simply as a carbohydrate source if they enjoy it.
Honey and bone health: the takeaway
The honey and bone health story is a good example of early research that deserves follow-up but not hype. Animal results are encouraging enough to justify human trials. Until those exist, focus on calcium, vitamin D, protein and movement, and enjoy honey as a small treat alongside them.
A drizzle on your yogurt
Al Safa's raw honeys, never heated above hive temperature, make plain yogurt something to look forward to. We sell them as food and make no bone health claims.
Choose a flavor in our shop.
Sources
Outside health sources we used for this article. They open in a new tab.
- A Review of Potential Beneficial Effects of Honey on Bone Health · National Library of Medicine (PMC)
- Calcium: Fact Sheet for Consumers · NIH Office of Dietary Supplements
- Honey: nutrient profile · USDA FoodData Central
Frequently asked questions
- Is honey good for bones?
- Animal studies suggest possible benefits, but there is no solid human evidence that honey improves bone health.
- Does honey have calcium?
- Only about 1 mg per tablespoon, which is negligible.
- Can honey prevent osteoporosis?
- No. Calcium, vitamin D, exercise and medical care are what help prevent and treat osteoporosis.
- What did the 2019 review find?
- It summarized mostly animal studies suggesting honey may protect bone through antioxidant effects.
- Is honey with milk good for bones?
- The milk provides calcium. Honey adds flavor, not meaningful bone nutrients.
- Should children have honey for bones?
- No. Children need calcium-rich foods. Never give honey to babies under 12 months.
- Does vitamin D come from honey?
- No. Honey has no meaningful vitamin D. Sunlight, fortified foods, oily fish and supplements when advised are the sources.
- Which honey was used in bone studies?
- Animal studies used several types, including Malaysian Tualang honey. No type has been shown to help bones in people.
Al Safa Honey is a food producer, not a medical provider. Nothing here is medical advice, and these statements have not been evaluated by the Food and Drug Administration. Talk to your doctor about any health concern. Never give honey of any kind to a baby under 12 months old.