The wellness world is buzzing about this go-to remedy that Marie Claire calls “the ultimate superfood.” It’s the resurgence of Manuka honey and its benefits.

Distinct from regular honey (you know, the kind that comes in a bear-shaped bottle) Manuka honey is sourced from New Zealand and produced by bees that feed on Manuka shrubs laced with white and pink flowers. All honey is healing when it’s left raw and unpasteurized, but what makes Manuka honey different is that it possesses more therapeutic benefits for skin health because of its high antibacterial count and anti-inflammatory properties. Our skin loves this. Raw Manuka honey is antioxidant-rich and packed with vitamins B and C, amino acids, and loads of live enzymes—all the good stuff you want seeping deep into your pores.

As a skincare junkie, I was intrigued by this skin care gold. I’ve struggled with acne for most of my adult life, and to this day, if I’m not on my skincare A-game, there’s going to be a breakout. But this delicious amber elixir has the power to bestow the dewy complexion I always craved – in addition to being a breakout fighter, sleep inducer, and allergy fighter. It also is the king ingredient in one of our favorite smoothie bowl recipes. 

Manuka Honey benefits

Three Peaks was born from a passion for New Zealand’s volcanic central plateau and a desire to produce the world’s most magnificent Manuka honey. Three Peaks commitment to producing the best means they actively contribute to sustainable land management, conservation of precious indigenous ecosystems, and nurturing a healthy bee population. Read on to learn five reasons why Three Peaks Manuka honey is worthy of a spot in your wellness routine. 

1. It Kills Bacteria

Honey has been used medicinally for hundreds of years for its natural antibacterial properties, most commonly to treat skin infections—and this kind of honey from Down Under takes it up a notch. In 2007, Manuka honey was approved by the FDA as an option for wound treatment, thanks to its known antibacterial and antioxidant properties. Multiple studies have shown that the viscous liquid can amplify the regeneration of tissue and decrease pain in patients suffering from burns. 

“Manuka honey’s antibacterial properties help the staph infections associated with abscess hair follicle infections as well as infections on skin that stimulate conditions like eczema,” explains Lily Talakoub, M.D., founder of McLean Dermatology and Skincare Center. She says a small amount applied to any wound can help ward off harmful bacteria.

2. It Makes Your Skin Glow

Manuka honey’s benefits and microbial qualities makes it an especially efficient first step in your skin-care routine. “It enhances a cleansing skin regimen, and also reduces skin inflammation,” says Houston, Texas dermatologist, Jennifer M. Segal, M.D., of Metropolitan Dermatology Institute.

To use it as a cleanser, first remove your makeup. Then take about a half teaspoon of Manuka honey in your palm, and warm it up with your fingers. Add a small splash of water to make it more spreadable, and smooth it over your face. Rinse with lukewarm water and pat your face dry.

Manuka Honey benefits

3. It Helps You get Better Sleep

Skip the melatonin and opt for a teaspoon of Manuka honey instead to help regulate your circadian rhythm and sleep wake cycles. “Manuka Honey helps promote restful deep sleep, working as a natural sleep aid. It slowly releases the glycogen needed for essential bodily functions during sleep. Adding honey to milk at bedtime helps the body release melatonin into the brain, which is necessary for deep sleep,” according to Dr. Josh Axe. 

If milk before bed isn’t your cup of tea, try adding Manuka honey to a cup of chamomile tea for a soothing bedtime ritual!

4. It Clears Up Zits

“Studies have shown the benefits of Manuka honey in treating mild to moderate acne,” says Talakoub, due to its antibacterial and anti-inflammatory properties. She recommends applying a Manuka honey mask once or twice a week to help calm breakouts.

To do it yourself, apply a thin layer of pure Manuka honey to your skin and allow it to sit for about 20 minutes before rinsing off with warm water. Not only is the treatment antibacterial, but the soothing properties can also help quell the redness that often comes with acne.

5. It Soothes Allergies

Registered dietitian Tracy Lockwood-Beckerman did a deep dive into the available studies on the medicinal properties of Manuka honey and this is what she found: “The active ingredient, MGL methylglyoxal, has been shown to be effective for treatments against nasal mucus—which is [one of the symptoms] you experience when you have allergies,” she says. “The direct relationship isn’t pegged to allergies, but Manuka honey’s active ingredient can be an effective treatment for nasal mucus regardless of its source, whether it’s a cold, flu, allergies, or respiratory infection.”

Okay, so it seems to work. But is it really that much better than regular old honey? “Honey in general can kill the bacteria in our bodies and in biofilms, which are communities of cells sticking to surfaces in our mucuses,” Lockwood says. “Manuka honey can be used medicinally because of that MGL and will go the extra mile, but regular raw honey can help.”

In other words: research suggests that it helps with nasal congestion, which is one of the major symptoms of allergies—but is also a lovely side effect of its cousins, the flu and colds.

Why Three Peaks Manuka

Manuka Honey benefits

While Manuka honey might be one of the most multi-purposeful medical remedies provided by nature, there are certain things to look out for.

It takes 375 bees and eight Manuka trees to make the 200g of Manuka honey that is hand poured into Three Peaks Manuka.  The design of this stylish jar is inspired by the active volcano Mount Tongariro, one of the ancient Three Peaks. The Tongariro Jar is securely packed into a highly crafted, unique box to ensure this prized possession is safe and secured directly from New Zealand and right to you.  

The UMF (Unique Manuka Factor that is independently certified by the UMF Honey Association to ensure quality and authenticity) is a reference to the antibacterial quality of the honey, specifically the content of the medicinal trilogy leptosperin, dihdroxyacetone and methylglyoxl. The product is then graded for its authenticity and assigned a rating, ranging from UMF 5+ to UMF 20+.  The higher the rating, the better in terms of nutritional benefits. Three Peaks’ Manuka Honey UMF 16+ is an earthy gold color and rich in flavor. 

DBM Avocado & Manuka Smoothie Bowl 

Manuka Honey benefits

It’s no secret that avocados are a key ingredient in making healthy dishes. The fat-filled ingredient offers nearly 20 vitamins and minerals. And we just love dates.  With almost 7 grams of fiber in a 3.5-ounce serving, dates can seriously benefit your digestive health.

This is one of our favorite breakfast options: our go-to avocado & Manuka honey smoothie bowl. Since avocados are high in fat, it’s best to eat the fruit in the morning so your body can burn the calories throughout the day. 



1 organic avocado, pitted and peeled (frozen is ideal)
1 cup organic coconut milk 
1 small frozen banana
2 tsp Three Peaks Manuka honey                                 
2 dates


Combine all ingredients in a blender. Blend until smooth. 

Manuka Honey benefits


Tongariro Jar


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I partnered with Three Peaks for a review and received a product in exchange for my review. All opinions are my own. 

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Manuka Honey benefits