You know the feeling. You wake up, swallow, and there it is: that scratchy, tender throat that usually means a cold is on its way. For generations, Australians have reached for a spoonful of honey at exactly this moment, and Manuka is the jar most of us think of first.

But with strengths running from MGO 30+ right up to MGO 900+, which is the best Manuka honey for sore throats? In this guide, we'll walk through how honey helps soothe a sore throat, what makes Manuka different, which MGO strength to choose, and the simplest ways to take it. We'll also cover when it's time to check in with your GP.

Quick Answer

The best Manuka honey for a sore throat is generally a higher-strength jar, such as MGO 500+ or MGO 900+. MGO is the natural compound behind Manuka's antibacterial activity, and research shows that activity rises with the MGO number. Take a teaspoon slowly so it coats your throat.

How honey helps soothe a sore throat

A sore throat happens when the back of your throat, the pharynx, becomes inflamed. According to healthdirect, most sore throats are caused by viruses such as a cold or the flu. Symptoms usually peak within three to five days and ease by day ten, and most can be looked after at home.

This is where honey comes into its own. Honey is thick and smooth, so it coats the inner lining of the throat and soothes as it goes. Pharmacists call this a demulcent effect: the honey forms a soothing film over irritated tissue. The World Health Organization has endorsed honey as a demulcent for the relief of coughs and sore throats.

The research is encouraging too. A University of Oxford review of 14 clinical trials found honey was superior to usual care for improving the symptoms of upper respiratory tract infections, the family of illnesses that includes the common cold.

What makes Manuka honey different?

Any good honey will give you that comforting coating. Manuka honey, made from the nectar of native Leptospermum plants, brings something extra to the spoon.

That something is methylglyoxal, or MGO. Scientists have identified MGO as the compound responsible for Manuka's distinctive antibacterial activity. It's measured in milligrams per kilogram, which is the number you see on the jar.

Here is what the research tells us about Manuka honey:

• In laboratory studies, Manuka honey is active against a range of bacteria, including Streptococcus pyogenes, the group A strep bacterium linked to strep throat.

• A Cardiff study found Manuka honey had bactericidal effects on S. pyogenes in the lab, even within established biofilms.

• A scientific review of bee products describes Manuka honey as having anti-inflammatory, antiviral and antifungal properties relevant to sore throats.

So with Manuka you get the soothing coating of honey, plus the natural activity that comes with MGO.

Which MGO strength is best for a sore throat?

This is the question we hear most, and the science gives us a helpful steer. When researchers at the University of Technology Sydney tested Australian Manuka honeys, they found that antibacterial activity tracked closely with MGO levels. Put simply, the higher the number on the jar, the more antibacterial activity inside it.

That's why most people reach for a higher strength when their throat is sore. Here's how our four strengths compare:

Higher strengths: MGO 500+ and MGO 900+

If you're buying a jar specifically for sore throat season, these are the two to look at. MGO 500+ is a great all-rounder to keep in the pantry through winter. MGO 900+ is our highest strength, and the one many customers keep aside for the days they feel run down.

Everyday strengths: MGO 30+ and MGO 100+

These jars still give you the lovely, soothing coating that honey is known for, and they're delicious for daily use. If you'd like a deeper look at the full range, our guide to choosing the right MGO strength covers each one in detail.

How to take Manuka honey for a sore throat

You don't need anything fancy. The aim is simply to let the honey spend time in contact with your throat.

Straight off the spoon

Take a teaspoon of Manuka honey and let it melt slowly in your mouth before you swallow. Taking it slowly gives the honey time to coat the back of your throat. This is the simplest method, and the one we use at home.

Stirred into a warm drink

A warm honey and lemon drink is hard to beat when you're feeling under the weather. Let the water cool to a comfortable sipping temperature, then stir in your honey. For a tried and tested version, try our honey sore throat tea recipe.

Alongside the basics

Honey works best as part of looking after yourself. healthdirect recommends plenty of rest, drinking lots of water and gargling with warm salt water. And if your sore throat brings a cough with it, our guide to the best honey for cough relief has you covered.

Sore throats, strep throat and when to see your GP

Manuka honey is a soothing companion for a sore throat. It doesn't replace medical care. While most sore throats are viral, some are caused by bacteria such as group A strep, and healthdirect notes that strep throat may need antibiotics to prevent complications.

See your doctor if you or your child:

• have a sore throat that lasts more than a few days, or is getting worse

• have a fever over 38°C

• feel very unwell

• have large, tender lumps in the neck

Seek medical help straight away for trouble breathing, difficulty swallowing or severe pain.

A note for little ones

Honey of any kind, including Manuka, should never be given to babies under 12 months because of the risk of infant botulism. For children over 12 months, the Royal Australian College of General Practitioners notes that honey is preferred to over-the-counter cough and cold medicines for a cough that comes with a cold.

Frequently asked questions

What MGO strength is best for a sore throat?

A higher strength, such as MGO 500+ or MGO 900+, is the usual choice. Research on Australian Manuka honey shows antibacterial activity rises with the MGO level, so a higher number means more activity in every spoonful.

How do you take Manuka honey for a sore throat?

Take a teaspoon straight off the spoon and let it melt slowly so it coats your throat. You can also stir it into a warm drink with lemon once the water has cooled to sipping temperature.

Is Manuka honey better than regular honey for a sore throat?

All honey coats and soothes the throat. Manuka honey also contains MGO, the compound behind its distinctive antibacterial activity, which is why many people choose it when they're unwell.

Can children have Manuka honey for a sore throat?

Children over 12 months can have honey. Never give honey to babies under 12 months. If your child has a sore throat that lasts more than a few days, or a fever over 38°C, see your GP.

Does Manuka honey help with strep throat?

Laboratory studies show Manuka honey is active against the bacterium linked to strep throat, and honey can help soothe the soreness. Strep throat may need antibiotics though, so see your GP if you suspect it.

Soothing, simply

A sore throat is never fun, but a jar of good Manuka honey makes it a little easier to get through. Choose a higher strength like MGO 500+ or MGO 900+, take it slowly off the spoon, and give your body the rest it's asking for.

Our Manuka honey is 100% Australian, sourced from the best hives and packed just as nature intended. If you'd like a jar ready in the pantry before the next scratchy throat arrives, explore our Australian manuka honey collection.

This article is general information only and is not medical advice. Please see your GP or pharmacist about your own health needs.