The Best Time to Eat Honey for Better Energy, Gut Health, and Immunity

Depending on when you eat it, honey can boost your energy levels, improve digestion, and promote immune system function. The ideal time to eat honey depends on your health goals.

For Natural Energy

Honey is a natural energy booster because it’s mainly made up of carbohydrates, fructose, and sucrose. These simple sugars are easily digestible by your body, making this food effective in providing a quick burst of energy.

The best time to tap into this natural energy source depends on your health status and goals. There are benefits at different times of day:

• In the morning: Honey provides an immediate source of sustained energy before or as a part of your breakfast, and it’s less likely to cause a mid-morning sugar crash.
• Throughout the day: It can provide a good source of both immediate and sustained energy as part of a pre-workout or endurance activity snack.

To Boost Digestion

Raw honey (less processed, with a cloudy appearance) acts as a prebiotic, supporting the gut microbiome. Made of bacteria, yeasts, and other microorganisms in the intestines, this is critical for digestion and immunity. Carbohydrates and sugars in honey support the growth of healthy gut bacteria.

Raw honey can possess antibacterial properties, which help counteract harmful bacteria that affect digestion.

The time you decide to eat honey can influence the potential digestive system benefits. Here’s how it can help throughout the day:

• In the morning: Before breakfast, a spoonful of honey on an empty stomach stimulates the activity of digestive juices. It revs the digestive engine and provides prebiotics.
• With meals: Consuming honey with a meal (or just after) supports digestion because it ensures that sugars reach the beneficial bacteria in the gut.  
• Throughout the day: An occasional tea or treat with honey between major meals can act as a prebiotic and provide a digestive boost.

For Immune Support

In addition to soothing a sore throat and cough, honey has antioxidant and anti-inflammatory properties that help prevent disease and boost immune function.

There are immune system benefits of taking it morning, day, or night:

• In the morning and during the day: In the morning, honey boosts the immune system, and it can support immunity at any time of day.
• When you’re sick: Honey is as effective as some over-the-counter medications in suppressing cough and easing sore throat. Take it to ease nighttime symptoms and get the rest your body needs.
• Before bed: Even if you aren’t sick, studies suggest that honey and hot water help with sleep, which improves immune function. Sugars in this food stimulate the production of melatonin and serotonin, brain chemicals associated with sleep.

Honey Nutrition Facts

Honey is a more nutritious sweetener than raw sugar. In addition to calories and sugar, it provides several necessary minerals and vitamins. One tablespoon contains:

• Calories: 63.8
• Carbohydrates: 17.3 grams (g)
• Protein: 0.063 g
• Sugar: 17.2 g
• Fiber: 0.042 g
• Calcium: 1.26 milligrams (mg)
• Potassium: 10.9 mg
• Magnesium: 0.42 mg
• Vitamin C: 0.10 g
• Vitamin B6: 0.005 mg
• Folate (vitamin B9): 0.42 micrograms

Honey also contains compounds called flavonoids, which give it its flavor and color. Richer in raw honeys, which are cloudier, flavonoids are antioxidants and have anti-inflammatory effects.

Is Honey Safe for Everybody?

When consumed in moderation, honey is safe for most people to eat. The majority of its health benefits come from raw, unpasteurized forms.

However, it is unsafe for children under one year. Raw honey can contain the bacteria C. botulinum. These bacteria can cause botulism, a severe nerve infection that leads to paralysis, breathing difficulties, and other symptoms.

The immune systems of most adults and older children can fight off these bacteria, and botulism is very rare. However, infants, whose immune systems aren’t fully developed, are at risk.