Mānuka honey and turmeric are two powerful ingredients naturally rich in antioxidant, anti‑inflammatory, and antimicrobial properties. They have been celebrated as valuable additions to healthy lifestyle routines for centuries. Used regularly in everyday meals and drinks, they can gently support overall well-being through diet.
In this article, we’ll look at what sets Mānuka honey and turmeric apart, and how you can add them to your routine to benefit from their unique properties.
What Makes Manuka Honey And Turmeric So Special
Mānuka honey and turmeric have earned their place in wellness routines for good reason. They contain naturally occurring compounds that researchers have studied extensively for their biological activity.
Manuka honey and turmeric’s benefits are primarily due to 3 key effects resulting from their unique biochemical composition:
Antioxidant support
Antioxidants help neutralise harmful free radicals, easing oxidative stress on cells (Chandimali et al., 2025). The phenolic acids and flavonoids in Mānuka honey are one of the reasons it shows measurable antioxidant activity and can help protect cells from oxidative damage in experimental models (Kaźmierczak-Barańska et al., 2024). Curcuminoids in turmeric, especially curcumin, have similarly been shown in a meta-analysis of randomised clinical trials to reduce oxidative stress markers and increase total antioxidant capacity (Jakubczyk et al., 2020).
Anti-inflammatory support
Keeping everyday inflammation signals in check is important, as long-term, low-grade inflammation is linked with a higher risk of many chronic conditions (Furman et al., 2019). Honey’s plant-based phenolic compounds, including those present in Mānuka honey, have been highlighted as contributors to its observed anti-inflammatory effects in cell and animal studies (Ranneh et al., 2021). In turmeric, curcumin and related curcuminoids have been widely reviewed for their ability to modulate inflammatory pathways and reduce inflammatory mediators in a range of experimental and clinical contexts (Peng et al., 2021).
Antimicrobial support
Antimicrobial activity simply means an agent can kill or inhibit the growth of microorganisms, making it harder for unwanted microbes to thrive (Wali et al., 2024). In Mānuka honey, this activity is closely associated with methylglyoxal (MGO), which has been shown to correlate strongly with the antibacterial strength of manuka samples across multiple batches (Atrott & Henle, 2009). In turmeric, essential oils rich in turmerones and related aromatic compounds have demonstrated antibacterial and antifungal effects in vitro, with leaf and rhizome oils inhibiting the growth of several test organisms (Essien et al., 2015).
What Makes Manuka Honey Different From Regular Honey?
Regular honey has been celebrated for centuries for its natural soothing, antimicrobial, anti-inflammatory and antioxidant properties. Mānuka honey is unique because it contains significantly higher concentrations of the same types of bioactive compounds that have made honey popular in traditional wellness across the world.
This unique profile is primarily driven by a few key compounds, including:
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Phenolic acids (e.g., caffeic, p-coumaric, ferulic, gallic) — plant-derived antioxidants found in honey, including Mānuka honey. These phenolic acids are described as key contributors to honey’s antioxidant and anti-inflammatory effects, largely through neutralising reactive oxygen species (ROS) and influencing inflammatory pathways (Cianciosi et al., 2018).
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Flavonoids (e.g., pinobanksin, pinocembrin, chrysin, quercetin) — major polyphenols identified in notable amounts in Mānuka honey, with several analyses highlighting pinobanksin, pinocembrin and chrysin as key flavonoids in this honey type (Alvarez-Suarez et al., 2014). Studies on honey more broadly show that these flavonoids contribute meaningfully to overall antioxidant activity, with their levels closely linked to honey’s ability to neutralise free radicals (Lachman et al., 2010).
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Methyl syringate (the aglycone related to leptosperin) — a Mānuka-linked phenolic that recent work identifies as a primary driver of Mānuka honey’s ability to reduce neutrophil-derived ROS and NET formation, suggesting a meaningful role in its antioxidant and anti-inflammatory profile (Main et al., 2024).
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Methylglyoxal (MGO) — a naturally occurring compound formed from dihydroxyacetone in Mānuka nectar as the honey matures. A landmark study showed a strong linear correlation between MGO levels and the non-peroxide antibacterial activity of Manuka honey, indicating that MGO is the dominant driver of this antimicrobial effect.(Atrott & Henle, 2009).
MGO on a Mānuka honey label indicates how many milligrams of methylglyoxal are in each kilogram of honey. The higher the number, the higher the concentration of this key non-peroxide antimicrobial compound.
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MGO 350+ is a great everyday option
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MGO 550+ offers a stronger level of support,
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MGO 830+ sits at the top of the range for those looking for our most concentrated honey.
Learn more about What Is MGO in Manuka Honey?
What Makes Turmeric Special?: The Science Behind The Golden Spice
You've probably seen turmeric in golden lattes, curries, and wellness shots, but what exactly makes this bright yellow spice so special? The answer lies in its unique blend of bioactive compounds.
Turmeric contains several naturally occurring substances, primarily a group called curcuminoids, that have been the subject of extensive research for their anti-inflammatory and antioxidant properties. Let's look at the specific compounds that give turmeric its distinctive wellness-supporting characteristics:
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Curcumin — the principal polyphenol in turmeric. Often highlighted for helping to calm inflammation, neutralise free radicals, and provide antimicrobial support in research settings, a recent review summarises curcumin’s antioxidant, anti-inflammatory, and antimicrobial properties across a wide range of models (Kaur et al., 2024; El-Saadony et al., 2025).
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DMC and BDMC — naturally occurring relatives of curcumin. Thought to reinforce turmeric’s anti-inflammatory and antioxidant actions, both demethoxycurcumin (DMC) and bisdemethoxycurcumin (BDMC) have been reported to show anti-inflammatory and antioxidant bioactivity, with BDMC often described as chemically more stable and, in some contexts, more potent than curcumin (Araya-Sibaja et al., 2024; Sandur et al., 2007).
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Phenolic acids (e.g., ferulic, vanillic, p-coumaric) — smaller plant compounds within turmeric. Identified in notable amounts in turmeric rhizomes and associated with antioxidant activity in extract studies (Erdoğan & Erbaş, 2021); individual phenolic acids such as p-coumaric and ferulic acid are also described more broadly as having antioxidant and anti-inflammatory effects (Sun et al., 2023).
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Turmerones (ar-, α-, β-) — aromatic oils found in turmeric’s essential oil. Recognised as major constituents of turmeric oil and linked in preclinical work with anti-inflammatory, antioxidant, and antimicrobial effects, including activity against various microbes and modulation of inflammatory pathways (Orellana-Paucar et al., 2022; Essien et al., 2015).
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Curlone, curdione, germacrone — additional essential oil constituents found in turmeric. Frequently investigated alongside turmerones; studies report antimicrobial activity (e.g., against bacteria and fungi) and anti-inflammatory effects such as inhibition of NF-κB signalling and related inflammatory markers (Orellana-Paucar et al., 2022; Aggarwal et al., 2013,
Note: If you take regular medication or have a medical condition, especially related to bleeding, liver, or gallbladder, consult your doctor or qualified health professional to discuss higher or frequent turmeric use.
Simple Ways To Add Manuka Honey and Turmeric To Your Diet
Taste, habits, and routines all vary, but many people find it helpful to start small. The ideas below show a few gentle ways Manuka honey and turmeric can be incorporated into ordinary meals.
1. “Golden Milk”
This warm drink has its roots in Ayurvedic tradition and is popular for its soothing, calming feel, especially in the evening.
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Gently heated milk or plant milk, or water
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A pinch of turmeric
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¼ tsp cinnamon (optional)
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Pinch of black pepper (optional)
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¼ tsp ginger (optional)
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1-2 tsp Mānuka honey is stirred in once the liquid has cooled slightly
2. Add Mānuka Honey and Turmeric to Breakfast
Breakfast can be a simple place to bring Mānuka honey and turmeric into a healthy daily rhythm. A few small tweaks to familiar favourites are often all it takes.
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Yoghurt or Skyr Bowl: A base of plain yoghurt or skyr, a small pinch of turmeric stirred through for colour and warmth, then a drizzle of Mānuka honey on top. Fresh fruit, nuts, and seeds can be added for extra texture and fibre.
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Overnight Oats: Rolled oats soaked in milk or plant milk with a little cinnamon and a pinch of turmeric. In the morning, Mānuka honey can be stirred through or added as a topping, along with berries or sliced banana.
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Golden Porridge: Turmeric added while cooking porridge gives a soft golden hue. Once off the heat and slightly cooled, Mānuka honey can be stirred in for gentle sweetness and extra flavour.
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Smooth, “Golden” Blends: A smoothie made with banana or mango, milk or plant milk, a small pinch of turmeric, and Mānuka honey for sweetness. This can be a simple way to enjoy both ingredients in one glass as part of a balanced breakfast.
3. Savoury Dressings and Dishes
Mānuka honey and turmeric don’t have to be limited to sweet recipes; they can also work quietly in savoury dishes, especially when turmeric is paired with a little black pepper, which is often used to help support its effectiveness.
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Versatile Dressing: A basic dressing can be made by whisking together olive oil, lemon juice, salt, black pepper, a small pinch of turmeric, and a spoonful of Mānuka honey. This works well over salads, grain bowls, or roasted vegetables, adding gentle warmth and a hint of natural sweetness.
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Honey–Turmeric Roasts and Tray Bakes: For a simple main, vegetables or proteins can be tossed with olive oil, turmeric, black pepper, garlic, and a little Mānuka honey, then roasted until tender. The result is a savoury dish with subtle sweetness and a warm, spiced edge that fits easily into an everyday dinner rotation.
Caution: Honey is not suitable for children under 12 months. For questions about turmeric and its interactions with specific medications or health conditions, consult a qualified health professional.
Final Thoughts
On their own, Mānuka honey and turmeric are both well-recognised for their naturally occurring antioxidant, anti-inflammatory, and antimicrobial properties, making each a valuable addition to a thoughtful wellness routine.
Used together in simple, everyday foods and drinks, these two trusted “powerhouse” ingredients can quietly support a wellness-focused lifestyle, especially when added alongside an active, healthy lifestyle that includes a varied, nutrient-dense diet, good sleep, movement, and healthy stress management and support.
Explore the Bees & Trees range and choose the strength that fits best: MGO 350+ for everyday use, MGO 550+ for a stronger lift, or MGO 830+ Founder’s Reserve for the most concentrated support.
Learn more: What Is Manuka Honey? + 7 Incredible Benefits
