Honey for Colds: What Research Says About Easing Symptoms
Honey for colds is one of the oldest home comforts there is. A warm mug of tea with honey feels good when your nose is stuffy and your throat is scratchy. But does it actually help? Research suggests honey may ease some cold symptoms, particularly coughs, though it does not shorten a cold or kill the virus. This article covers what studies show about honey for colds, how to use it safely, who should avoid it, and the warning signs that mean it is time to see a doctor. For coughs specifically, see honey for cough.
For general education only, not medical advice. Our honey is a food and is not intended to diagnose, treat, cure or prevent any disease.
What a cold is
The common cold is a viral infection of the nose and throat. Many different viruses can cause it, most often rhinoviruses. Symptoms usually include a runny or stuffy nose, sneezing, sore throat, cough and mild tiredness.
Most colds clear up on their own within about a week to ten days. There is no cure, so most care focuses on easing symptoms while the body recovers.
What research says about honey for colds
A 2020 systematic review and meta-analysis in BMJ Evidence-Based Medicine looked at honey for upper respiratory tract infections, which include colds. The Pharmaceutical Journal reported that the review found honey may improve symptoms, especially cough frequency and severity, compared with usual care.
Mayo Clinic's guide to cold remedies lists honey among options that may help coughs in adults and children older than 1, while noting that no remedy cures a cold.
- Most evidence concerns cough and throat symptoms.
- Studies are often small and vary in quality.
- Honey does not reliably shorten a cold.
- Honey is not an antiviral treatment.
How honey for colds may help
Researchers think honey's thick texture coats the throat, which may calm irritation that triggers coughing. Its sweetness may also affect nerve signals involved in the cough reflex.
A warm drink with honey also adds fluid, which is important when you are ill, and the steam can feel soothing for a stuffy nose. Our article on honey for sore throat explains the soothing effect in more detail.
How to use honey for colds
Simple approaches are best. Many people take a teaspoon of honey on its own or stir it into a warm drink.
| Method | How to do it |
|---|---|
| Straight from the spoon | 1 to 2 teaspoons, slowly, for adults and children over 1 |
| Warm tea | Stir honey into herbal or black tea once slightly cooled |
| Lemon and honey drink | Warm water, lemon juice and a spoon of honey |
| Before bed | A spoonful may help with night coughs in children over 1 |
Honey for colds in children
Honey is one of the few home options with some research support for children's coughs. It is considered safe for children older than 12 months in small amounts. Over-the-counter cough and cold medicines are not recommended for young children, so honey can be a welcome alternative for families.
Never give honey to a baby under 12 months. The CDC explains that honey can carry spores that cause infant botulism, a serious illness.
When to see a doctor
Honey for colds is for comfort, not for serious illness. Contact a health professional if you or your child has:
- Trouble breathing or fast breathing
- A high fever or a fever lasting more than a few days
- Symptoms that last more than 10 days or get worse
- Ear pain, severe headache or sinus pain
- Signs of dehydration
Honey for colds compared with other remedies
Rest, fluids and time remain the core of cold care. Saline nasal sprays, warm liquids and humidified air can help with congestion. Pain relievers can help with aches in adults when used as directed.
Supplements such as zinc and vitamin C have mixed evidence. Honey is a pleasant addition to these basics, not a replacement for them.
Choosing honey for colds
Studies have used many types of honey. There is no strong evidence that one variety works better than another for colds. Darker honeys, such as buckwheat, were used in some cough studies, and many people enjoy their rich taste in tea.
Pick a honey you like the taste of, since you will be enjoying it in warm drinks.
Make a soothing cup
A classic option is warm water with lemon, fresh ginger and a spoon of honey. Our honey lemon ginger tea guide shows how to make it. A cup of chamomile tea with honey is another calming choice at night.
Honey for colds around the world
Many cultures have their own version of honey for colds. In the Middle East, honey is stirred into warm milk or herbal teas. In Eastern Europe, tea with honey and lemon is a classic. In parts of Asia, honey is mixed with ginger or citrus peel.
A jar for cold season
Al Safa honeys are raw food honeys, never heated above hive temperature, that taste wonderful in tea. They are not medicines, but they make a warm mug more comforting.
Stock your pantry for the season from our shop.
Sources
Outside health sources we used for this article. They open in a new tab.
- Honey effective at relieving URTI symptoms, analysis concludes · The Pharmaceutical Journal
- Cold remedies: What works, what doesn't, what can't hurt · Mayo Clinic
- Foods and Drinks to Avoid or Limit (infants and toddlers) · Centers for Disease Control and Prevention
- Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis · University of Auckland
Frequently asked questions
- Does honey help colds?
- Research suggests honey may ease cold symptoms, especially cough and sore throat. It does not cure a cold.
- How much honey should I take for a cold?
- Adults and children over 1 often use 1 to 2 teaspoons at a time, on its own or in a warm drink. Follow any advice from your doctor.
- Is honey safe for babies with colds?
- No. Never give honey to babies under 12 months because of the risk of infant botulism.
- Is honey better than cough medicine?
- Some studies found honey compared well with certain cough medicines for children, but evidence is limited. Ask a doctor or pharmacist for advice.
- Does hot water destroy honey's benefits?
- Very hot water can reduce delicate compounds. Letting tea cool slightly before adding honey is a good habit.
- Which honey is best for colds?
- No single variety has been proven best. Choose one you enjoy in warm drinks.
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.