How Honey May Help Relieve a Cough

A lingering cough can disrupt everything from sleep to work to your kid’s school day. And when over-the-counter meds don’t seem to help, many people reach for natural remedies like honey. But does honey actually help calm a cough? The answer is yes for some.

Research shows that honey may offer soothing benefits for coughs, particularly in children over one year old. While it’s not a cure-all, this sweet pantry staple could be a gentle and effective addition to your home remedy toolkit.

Why Honey Might Help With a Cough

Honey contains several bioactive compounds that may ease cough symptoms. When you take honey either by the spoonful or stirred into warm tea it coats the throat, helping reduce irritation and inflammation. Here are some of the beneficial compounds found in honey:

• Flavonoids: Known for antioxidant and anti-inflammatory effects

• Polyphenols: Support immune health

• Phenolic acids: Offer additional antioxidant properties

• Vitamins and minerals: Trace amounts of zinc, vitamin C, and B vitamins, all of which contribute to immune support

• Enzymes with antimicrobial activity: Help inhibit certain bacteria and pathogens

These properties make honey a unique natural option when managing a cough related to colds or upper respiratory infections.

What the Research Says

According to the Centers for Disease Control and Prevention (CDC), honey is a safe and potentially effective cough remedy for adults and children over the age of one. Notably, a 2023 review of 10 clinical trials found that honey may be more effective than some over-the-counter medications for improving sleep and reducing cough frequency in children.

However, the findings are mixed, especially when it comes to adults. While honey may be better than no treatment at all, it doesn’t always outperform standard medications. More robust clinical studies are needed to confirm its long-term efficacy.

How to Safely Use Honey for Cough Relief

For adults and children over one year of age, honey can be taken in small amounts throughout the day. Here are a few ways to use it:

• Swallow 1 to 2 teaspoons directly

• Mix into warm (not hot) water or herbal tea

• Spread on toast as a soothing snack

Quick tip: The American Heart Association recommends no more than 30 grams (about 6 teaspoons) of added sugar daily for women, so keep your total intake in mind especially if you're adding honey regularly.

Important Safety Notes

While honey is generally safe, there are several cautions to keep in mind:

• Infants under 12 months should never be given honey due to the risk of botulism, a rare but serious illness caused by Clostridium botulinum bacteria.

• People with diabetes may want to monitor honey intake due to its natural sugar content.

• Allergic reactions are rare but possible, especially in people sensitive to bee products or pollen. Symptoms may include hives, swelling, or difficulty breathing.

• Toxic honey risk: Some types of honey made from rhododendron plants can cause heart-related symptoms like low blood pressure or chest pain. Stick with trusted sources.

Additionally, honey can sometimes contain traces of pesticides, heavy metals, or microplastics though this is uncommon in regulated markets.

When to See a Healthcare Provider

Honey may help ease symptoms, but it doesn’t treat the underlying cause of a cough. See a medical provider if:

• Your cough lasts more than 10 days

• You develop a fever, earache, or worsening sore throat

• You’re coughing up blood or have chest pain

• You experience shortness of breath

• Your child has croup or another respiratory condition

• You have a weakened immune system

These may indicate a more serious condition like bronchitis, pneumonia, or another infection requiring medical care.

The Bottom Line

Honey may not be a miracle cure, but it’s a safe and gentle remedy that can offer comfort especially for children and those looking to avoid medications. Whether you’re adding it to a cup of tea or taking it straight from the spoon, it’s worth trying as part of your cough-care plan.

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