Manuka honey and Ceylon cinnamon feel like they were made for each other. One is a potent honey from New Zealand rich in methylglyoxal (MGO), the other is a popular warm aromatic spice, and both have a long history in traditional medicine.
Put them together, and you get more than just a tasty combo in your tea.
While the science is still emerging, lab and animal studies suggest this duo may support oral health, skin, and digestion when used consistently, especially when you’re reaching for high-quality Manuka honey with high MGO levels and true Ceylon (not Cassia) cinnamon.
In this guide, we’ll walk through:
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A quick overview of Manuka honey and MGO
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Why Ceylon cinnamon is the better everyday choice
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What research says about Manuka honey and cinnamon, respectively
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What current research says about using them together
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Three simple daily rituals you can start today:
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A gut- and metabolism-friendly morning drink or smoothie
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A soothing acne-friendly face mask
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A gentle oral health pre-brush or after-brush step
Important: Talk with your healthcare provider before changing your routine if you have diabetes, are on blood thinners, are pregnant, or have chronic health conditions. Honey should not be given to children under 12 months of age.
1. Manuka Honey, MGO & Ceylon Cinnamon
Manuka honey and why MGO matters
Manuka honey is produced when bees forage the nectar of Leptospermum scoparium, the Manuka tree native to New Zealand. What makes it stand out is its naturally high level of methylglyoxal (MGO, a compound strongly linked to its non‑peroxide antibacterial activity.
For daily use, it helps to think of MGO concentration ratings as potency levels you can shift between depending on your goals:
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Everyday wellness & drinks: MGO 350+ – a versatile mid‑range strength ideal for daily tea, smoothies, and general immune support.
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Gut, skin & more targeted support: MGO 550+ – higher potency often chosen for gut health, seasonal immune support, and topical routines.
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Short-term, high-intensity support: MGO 830+ – a very high activity honey sometimes reserved for more stubborn issues or smaller doses.
Learn more about What is Manuka Honey? 7 Incredible Benefits
Why Ceylon cinnamon (not Cassia)?
Most supermarket cinnamon is Cassia, which naturally contains relatively high levels of coumarin, a compound that, in large amounts over time, may put stress on the liver.
A lab analysis of ground cinnamon found that Cassia products can contain up to ~1% coumarin. In comparison, true Ceylon cinnamon contained only trace amounts (~0.004%). (Blahová & Svobodová, 2012)
For safer daily, long‑term use, Ceylon cinnamon (Cinnamomum verum) delivers the classic cinnamon aroma and polyphenols with far less coumarin.
2. Research‑Backed Benefits: Manuka Honey
Manuka honey is no longer just an interesting jar on the shelf. Over the last few decades, it has become one of the most closely studied honeys worldwide. Laboratory work and clinical trials are beginning to confirm that, when used thoughtfully, Manuka honey could support several aspects of everyday health, including the skin, mouth, gut and wider immune system.
Learn more about Raw Manuka Honey Benefits & Uses
Manuka honey for wound healing & skin health
Several clinical studies point to a role for Manuka honey in supporting tissue repair.
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Cochrane review of 26 trials reported that honey‑based dressings, including those made with Manuka honey, speed up healing in partial-thickness burns and some infected post-operative wounds compared with conventional dressings (Jull et al., 2015).
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A retrospective study on chronic, non‑healing extraoral wounds found that Manuka honey dressings could help support tissue repair and reduce local inflammation in stubborn, non-healing wounds where standard approaches have struggled (Kapoor & Yadav, 2021).
Learn more about Manuka Honey and Wound Care
Manuka honey for oral health
A small but growing group of clinical trials also suggests that Manuka honey can support everyday oral care when used in a controlled way.
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In a small clinical trial, chewing Manuka honey 3× daily for 21 days reduced plaque and gum bleeding as effectively as chlorhexidine mouthwash and more than xylitol gum (Nayak et al., 2010).
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Used briefly on teeth and gums and followed by brushing and flossing, it can act as a food-grade complement to plaque and gingivitis care, not a replacement.
Learn more about Manuka Honey for Oral Health: Benefits for the Mouth and Dental Health
Manuka honey for gut & digestive health
Preclinical research suggests Manuka honey may help support the digestive tract by:
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Inhibiting certain gut‑related pathogens, including Helicobacter pylori
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Reducing local inflammation in the stomach and intestines
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Supporting mucosal healing
These effects appear linked to Manuka’s high MGO content, naturally low pH, and rich profile of polyphenols and other bioactive compounds. (Mandal & Mandal, 2011; Patel, 2013)
Learn more about Manuka Honey’s Benefits for Digestive Health
Manuka honey for immune & antimicrobial support
Beyond the digestive system, Manuka honey has shown broad antimicrobial activity in laboratory and animal models, including against pathogens such as Staphylococcus aureus (Mandal & Mandal, 2011).
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Reviews of the evidence describe how Manuka honey can help limit the growth of harmful microbes, modulate inflammatory signalling and influence immune‑cell activity.
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Together they may offer gentle, food‑based support for immune defences when it is used regularly as part of an overall healthy lifestyle (Johnston et al., 2018; Carter et al., 2016).
Learn more about Manuka Honey and Immune Support
3. Research‑Backed Benefits of Ceylon Cinnamon
Ceylon cinnamon (Cinnamomum verum) has the familiar warm flavour of “normal” cinnamon but far less coumarin than supermarket Cassia, making it more suitable for regular use. Many of the studied active compounds are shared between Cassia and Ceylon (Błaszczyk et al., 2021).
Cinnamon for metabolic & cardiometabolic health
Meta-analyses suggest cinnamon can modestly improve fasting blood glucose, insulin resistance, and some lipid markers, especially in people with type 2 diabetes or metabolic syndrome (Allen et al., 2013; Zarezadeh et al., 2023; Jafari et al., 2025).
If you have diabetes or pre-diabetes, it’s still important to work with a clinician and start with small amounts (Allen et al., 2013; Zarezadeh et al., 2023).
These effects are small but helpful when cinnamon is used alongside a healthy diet, movement, and any prescribed medications.
Cinnamon for anti-inflammatory & antioxidant support
Beyond metabolism, cinnamon also appears to influence inflammatory and oxidative‑stress pathways.
A 2020 meta-analysis found that cinnamon supplementation reduced inflammatory markers such as CRP and IL-6 and improved antioxidant status (Zhu et al., 2020).
Newer reviews suggest cinnamon (alongside other polyphenols like curcumin and resveratrol) can help modulate oxidative stress and boost total antioxidant capacity in people with type 2 diabetes (Banaszak et al., 2024).
Cinnamon for oral antimicrobial support
In the oral cavity, cinnamon has been examined as a potential adjunct in dental care.
A 2020 dentistry review reported that cinnamon essential oil and extracts, especially from C. zeylanicum, show strong in-vitro antibacterial and antifungal effects against:
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Streptococcus mutans
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Porphyromonas gingivalis
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Candida species
Though high-quality human trials are still limited (Yanakiev, 2020).
Ceylon cinnamon could offer modest metabolic support, measurable anti‑inflammatory and antioxidant effects, and promising antimicrobial action when it is used as part of a wider healthy lifestyle.
4. What Happens When You Combine Manuka Honey & Cinnamon?
Early work suggests that the combination of honey plus cinnamon often delivers more than the sum of their parts. Several in vitro studies report synergistic or at least additive effects when the two are combined.
Most of these combination studies were conducted with “generic honey”, rather than with Manuka specifically. That means the synergy in the literature does not yet fully reflect what a high‑MGO Manuka might be capable of in the same combinations.
This suggests that replacing standard honey with Manuka honey in a honey‑and‑cinnamon routine is likely to maintain, and may well enhance, the supportive effects seen in existing studies.
Manuka honey and cinnamon vs. oral bacteria
One in‑vitro study tested different combinations of honey and cinnamon against Streptococcus mutans, a major tooth‑decay bacterium.
Mixtures of honey and cinnamon produced larger zones of inhibition and lower minimum inhibitory concentrations (MICs) than either ingredient on its own, indicating a synergistic effect (Rezvani et al., 2017).
Manuka honey and cinnamon vs. acne‑related bacteria
In another in‑vitro study, ethanolic cinnamon bark extract, honey and their combination were tested against acne‑related bacteria, including Propionibacterium (Cutibacterium) acnes and Staphylococcus epidermidis.
The combination showed additive antibacterial activity compared with each component alone (Julianti et al., 2017), supporting its use as a soothing, antimicrobial step alongside a sensible skincare routine.
Manuka honey and cinnamon for digestive health & oxidative stress
In vitro studies have explored the effects of combining Manuka honey and cinnamon on the stomach lining. In a lab model of stress‑induced gastric ulcers, a mixture of Manuka honey and cinnamon powder
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Reduced ulcer length,
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Increased gastric pH,
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Lowered gastric juice volume and
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Improved antioxidant markers compared with untreated controls (Das et al., 2022).
Although this is preclinical evidence, it aligns well with current knowledge about the antioxidant and anti‑inflammatory properties of honey and cinnamon.
5. Three Easy Ways to Add Manuka Honey & Ceylon Cinnamon to Your Daily Routine
Here are three ways the average person can realistically integrate Manuka honey and Ceylon cinnamon into daily life.
Morning Manuka + Ceylon Cinnamon Tea or Smoothie
How to make it
Choose your Manuka strength based on your goals:
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Everyday wellness: 1–2 teaspoons of MGO 350+
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More targeted support (e.g., gut focus): Swap in 1 teaspoon of MGO 550+,
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Short‑term “intensive” support: For a time‑limited routine, use ½ - 1 teaspoon of MGO 830+
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Add a pinch to ¼ teaspoon of Ceylon cinnamon (you can build up to ½ teaspoon per day if well tolerated).
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Stir into:
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Warm (not boiling) water with lemon
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Herbal tea that has cooled slightly
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A smoothie with yogurt, berries and oats
Let hot water cool to a comfortable drinking temperature before adding Manuka to help protect its beneficial compounds.
Pro tip: Let hot water cool to a drinkable temperature before stirring in Manuka honey. Extremely high heat over time can reduce MGO and damage some of the more delicate bioactive compounds.
Learn more about Raw Manuka Honey Benefits & Uses
Potential everyday benefits
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Gentle support for gut health and microbial balance
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A soothing ritual for throat and upper respiratory comfort
Simple Manuka + Ceylon Cinnamon Spot Mask for Blemish‑Prone Skin
A simple mask of Manuka honey with a hint of Ceylon cinnamon can double as a gentle, soothing at-home spot treatment, as long as your skin is happy with both ingredients.
How to do it (patch test first!)
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For skin, many people like a higher‑activity Manuka, such as ½ - 1 teaspoon of MGO 550+ or MGO 830+ for spot use.
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Add just a small pinch of finely ground Ceylon cinnamon
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Mix into a smooth paste and patch‑test first on a small area (such as along the jawline)
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Apply and leave on for 10–15 minutes
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Rinse gently with lukewarm water and pat dry
Important: If you have very sensitive skin, rosacea, or active eczema, skip the cinnamon and use Manuka alone, or talk with a dermatologist first.
Learn more about Honey Skincare Guide: Benefits, Science, and 6 Effective At-Home Masks for Radiant Skin
Potential benefits
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Gentle, non‑stripping support for blemish‑prone skin
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Local antimicrobial and anti‑inflammatory support
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Moisturising and barrier‑supporting properties from the honey itself
Learn more about How to Use Manuka Honey for Acne
Manuka + Ceylon Cinnamon Pre‑Brush or After‑Brush Dental Rinse
Pre‑brush dental rinse
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After flossing, mix a tiny pinch of Ceylon cinnamon and a ½ teaspoon of MGO 550+ or MGO 830+ into a paste and place on your tongue.
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Let it slowly dissolve and move around the mouth for 1–2 minutes, “pulling” it over teeth and gums.
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Brush as normal with your preferred toothpaste afterwards to avoid leaving sugars on teeth overnight.
After‑brush dental rinse
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Brush and floss as usual.
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Take ¼ teaspoon of MGO 350+ with a tiny pinch of Ceylon cinnamon.
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Let it sit in the mouth for about a minute, letting it coat the teeth and gums, then rinse lightly with water.
Potential benefits
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Extra support for plaque control and gingival health,in addition to brushing and flossing
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A food‑grade alternative for people who dislike alcohol‑based mouthwashes (not a replacement for professional care)
Learn more about Manuka Honey’s Oral Health Benefits: Powerful Properties for Mouth and Dental Care
6. Safety Precautions: When to Be Careful
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Blood sugar: Manuka honey is still mostly sugar. If you have diabetes or pre-diabetes, you should work with a clinician and start with very small amounts, if at all (Allen et al., 2013); (Zarezadeh et al., 2023).
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Liver health: For ongoing daily use, choose Ceylon cinnamon to minimise coumarin exposure (Blahová & Svobodová, 2012); (Woehrlin et al., 2010).
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Skin sensitivity: Adverse skin reactions to cinnamon have been documented in dermatology reports. Always patch test first when applying to skin (Hajimonfarednejad et al., 2019).
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Children: Honey should not be given to infants under 12 months due to the risk of infant botulism (Cox, 2002).
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Medications & conditions: People on blood thinners, with liver disease, or with serious metabolic conditions should always seek medical advice before using larger daily amounts of cinnamon or honey (Hajimonfarednejad et al., 2019).
7. FAQs About Manuka Honey and Cinnamon
Can I take Manuka honey and cinnamon every day?
For most healthy adults, 1–2 tsp of Manuka honey plus up to about ½ tsp of Ceylon cinnamon per day is a reasonable starting point within a balanced diet, and falls within typical safety guidance for coumarin intake (Blahová & Svobodová, 2012); (Woehrlin et al., 2010). People with diabetes, liver disease, or on certain medications should seek medical advice first.
Which MGO level should I choose?
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For everyday drinks: MGO 350+
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For gut or skin-focused routines: MGO 550+
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For short-term intensive use: MGO 830+
Does hot water destroy Manuka honey?
Very high or prolonged heat can reduce some of Manuka’s bioactive compounds, including MGO, so it’s best to let boiling water cool slightly before adding honey (Wang et al., 2024).
Learn more about Manuka Honey & Hot Water
Can Manuka + cinnamon cure acne or gum disease?
No. Current evidence shows antimicrobial and anti-inflammatory potential, but not cure-level data. It’s more accurate to see Manuka honey and Ceylon cinnamon as supportive add-ons to good skincare or dental care, not replacements (Julianti et al., 2017); (Nayak et al., 2010); (Yanakiev, 2020).
