Manuka Honey Guide: Benefits, MGO, UMF, NPA, Strengths & Reviews

What is Manuka honey?

Manuka honey is a distinctive variety of honey originating from New Zealand and also found in parts of Australia. It’s produced by bees that gather nectar from the manuka bush (Leptospermum scoparium), which gives this honey its signature rich flavor and health-supporting properties.

Top 3 Manuka Honey Benefits

Manuka honey offers a wide range of uses, but here are its top three benefits:

1. Antibacterial properties

While many types of honey have antibacterial qualities, Manuka honey takes it a step further thanks to a compound called MGO (methylglyoxal). Unlike regular honey, where the antibacterial effect from hydrogen peroxide can fade over time, Manuka honey retains its potency because MGO remains effective even after hydrogen peroxide activity breaks down.

2. Calms and soothes sore throats

A spoonful of honey in tea when you're feeling under the weather isn't just comforting—it's effective, especially when it's Manuka honey. Its natural antibacterial and soothing properties can provide relief when common cold and flu remedies aren't available.

3. Soothes skin

Manuka honey’s combination of natural moisture and antibacterial power makes it a valuable addition to skincare routines. It can help prevent bacteria from aggravating broken or irritated skin, aiding the healing process while leaving skin soft and hydrated.

Curious? You might want to try some simple Manuka honey face masks.

Summary

  • Manuka honey is produced from nectar collected by bees from the manuka bush.
  • Known for high-quality antibacterial activity, it's often used to soothe sore throats.
  • Also applied externally to help with skin hydration and healing.

How to Choose Manuka Honey

If you're investing in Manuka honey, it's worth confirming it's the real deal—many products on the market aren’t genuine.

How can I be sure I'm buying genuine Manuka honey?

All Manuka honey exported from New Zealand must now be lab-tested according to national regulations. These tests verify the presence of four unique compounds and confirm manuka pollen DNA. Look for authenticity stamps on labels that indicate a product has passed these tests.

Which Manuka Honey is Best?

Once you've verified authenticity, the next thing to look at is strength. That’s where the MGO, UMF, and NPA ratings come into play. These ratings reveal the level of antibacterial potency, helping you pick the most suitable one for your needs.

What are the Manuka Honey Grades?

Three main systems are used to grade Manuka honey: MGO, UMF, and NPA. All three aim to give you insight into its antibacterial level and overall strength.

MGO vs UMF vs NPA

While slightly different, these grading systems generally assess the same thing and are often used interchangeably. For example, a 140 MGO grade is roughly equivalent to UMF 6+. Here's how they work:

What is MGO in Manuka honey?

MGO, short for methylglyoxal, is the key compound behind Manuka honey’s antibacterial and antimicrobial effects. Unlike other types of honey where antibacterial properties can fade, MGO ensures that Manuka's benefits remain long-lasting and potent.

The higher the MGO number on the jar, the stronger its antimicrobial effect is expected to be.

What is UMF in Manuka honey?

UMF, or Unique Manuka Factor, is another grading system developed by the Unique Manuka Factor Honey Association in New Zealand. It focuses on two main things:

  • Label authenticity — Verifying that the product is truly Manuka honey.
  • Potency — Measuring signature compounds: Leptosperin, DHA, and MGO.

UMF grades range from 5+ to 20+, with higher numbers indicating greater antibacterial strength.

What is NPA in Manuka honey?

NPA stands for Non-Peroxide Activity. This classification dates back to the 1980s when it was found that Manuka honey retained powerful antibacterial properties even after neutralizing hydrogen peroxide activity—something most honeys couldn't do.

What Strength is Best for Manuka Honey?

That depends on what you’re after. Generally, stronger Manuka honey (with a higher rating) provides more notable antibacterial effects. Choosing the right strength really comes down to your personal health goals.

What MGO Rating Should I Choose?

To simplify shopping, many retailers have moved to using MGO only. If you’re familiar with UMF or NPA ratings, you can use the conversion below to match your usual pick with an equivalent MGO level.

  • 85 MGO: Comparable to UMF 5+
  • 140 MGO: Comparable to UMF 6+
  • 240 MGO: Comparable to UMF 8+
  • 300 MGO: Comparable to UMF 10+
  • 525 MGO: Comparable to UMF 15+
  • 850 MGO: Comparable to UMF 20+

Summary

  • Manuka honey grading reflects its antibacterial strength.
  • MGO, UMF, and NPA are different but related systems.
  • Higher numbers mean more potent effects.

Is Manuka Honey Worth the Price Tag?

Only you can decide if the benefits justify the cost. Compared to regular honey, Manuka’s unique antibacterial strength comes at a premium—but for many, that extra cost is worth it for the quality and effectiveness.

Can You Eat Raw Manuka Honey?

Yes—raw is actually one of the best ways to enjoy it. A spoonful straight from the jar preserves all its natural benefits. You can also add it to smoothies, yoghurt, cereal, or salad dressing. For sore throats, mix it into warm (not boiling) tea with a dash of fresh lemon.

Looking for more ideas? Take a look at different ways to incorporate Manuka honey into your day.

Where to Buy Manuka Honey

Manuka honey is widely available at major supermarkets and health food shops. For a broad selection of strengths, specialty retailers often provide more options to choose from.

Overview

  • Manuka honey comes from bees pollinating the manuka bush in New Zealand and Australia.
  • It’s valued for strong antibacterial effects—used both internally and in skincare.
  • MGO, UMF, and NPA are grading systems that indicate quality and potency.
  • Higher numbers generally mean greater antibacterial strength.

Sources

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.