Does Honey Really Work to Soothe a Cough?

Ever have a cough that keeps you up at night? While you may not always need medication, having a remedy on hand that can keep your cough at bay can make all the difference. It turns out that honey — a household staple — may have some science-backed benefits after all.

Can honey help a cough?

Research suggests that honey may help alleviate a cough. And in some cases, it’s more effective than cough medicine.

One large review study found that honey helps with both cough frequency and intensity in children ages 1 year through 18 years. And when the researchers compared honey to other treatment, they found that honey was:

• Better than no treatment (or placebo)

• Better than diphenhydramine, an antihistamine 

• Similar in effect as dextromethorphan, a cough suppressant

• Similar in effect as salbutamol, a medicine used to treat asthma

It’s important to note that most of the research on honey and coughs has been done in children. This makes it harder to know how effective it is in adults.

And depending on your other symptoms, how long your cough lasts, and how severe it is, you may need antibiotics. Talk with your primary care provider if your cough lasts longer than 3 weeks.

How does honey work to help a cough?

There are a few ways honey works to help coughs. It:

• Contains antioxidants, which help lower inflammation in your throat 

• Decreases the amount of mucus the body produces

• Creates a protective coating over the throat, which reduces the urge to cough

How much honey should you take for a cough?

While there’s no specific dose of honey to take for a cough, it’s very safe to use. In most studies, the dose has ranged from half a teaspoon (2.5 mL) to 2 tsp (10 mL) before bed. But there’s no real limit to how much honey to take, and you can use it multiple times throughout the day as needed. 

Honey can be taken on its own or mixed into warm water or tea. Some people like to add a squeeze of lemon for flavor.

What type of honey is best to take when you’re sick?

So far, there’s no clear evidence that one particular type of honey is better to use than others. 

EXPERT PICKS: WHAT TO READ NEXT

• Dry cough vs. wet cough: Choosing the right over-the-counter (OTC) cough medicine depends on the type of cough you have.

• Natural remedies for a cold: Honey isn’t the only natural way to ease cold symptoms. Read through our complete list here. 

• Honey vs. sugar: If you want to use honey for a cough but you’re watching your sugar intake, learn more about the benefits of honey over sugar.

But look for honey that says “raw,” “unfiltered,” or “pure” on the label, since these types skip the filtration process that causes honey to lose nutrients. 

Who should avoid honey?

While honey is safe for most people, some people need to avoid or limit it. 

Babies younger than 1 year 

Babies younger than 1 year should never be given honey due to a risk of botulism, a rare but life-threatening disease. Honey can contain botulism spores from the Clostridium botulinum bacteria. Healthy adults can kill botulism spores in their gut, but babies under 1 year old have immature guts that can’t destroy them. 

People with Type 2 diabetes

If you have Type 2 diabetes, you may want to limit the amount of honey that you eat. 

Although honey has a lower glycemic index (GI) than table sugar, it still contains sugar. And any type of sugar raises blood glucose levels. 

But the type of carbohydrates (fructose and glucose) in honey are easier for the body to digest than table sugar. And the balance of fructose and glucose in honey means that it has less of an impact on blood glucose levels than table sugar.

People who have irritable bowel syndrome

The fructose in honey can trigger symptoms for some people with irritable bowel syndrome (IBS).

Honey is high in FODMAPS (fermentable oligo-di-monosaccharides and polyols). Gut bacteria in the large intestine make excess water and gas when breaking down FODMAPS, which is why taking honey can make IBS symptoms worse.

Other natural cough suppressants

In addition to honey, there are other natural remedies that people use for cough. These include:

• Peppermint: It contains menthol, a strong antioxidant. You can try it as a tea or in candy form.

• Marshmallow root: It creates a soothing film over the throat. It’s available as a tea, capsule, powder, or syrup.

• Thyme: Rich in antioxidants, thyme tea may reduce that nagging tickle in your throat. 

• Turmeric: It helps to reduce mucus and has been shown to reduce respiratory infections. Add ¼ tsp of turmeric powder to warm water to make a soothing beverage.

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Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in NYC. She's held local and national roles at the American Medical Women's Association, including board member of the physician division and physician chair of social media.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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