When you’re stressed or sad, it can be hard to prioritize healthy eating. However, the habit can actually help you feel better, especially if you focus on mood-boosting foods. You’re not limited to fresh items like salmon or berries, though. According to research, honey can also enhance your mood, and you probably already have it in your pantry.

The natural sweetener contains a variety of essential nutrients, including those that benefit the brain.

How honey boosts your mood

It regulates stress hormones.

Fun fact: Honey can help manage your stress hormones. It’s a source of carbohydrates, mainly glucose and fructose, which keep your blood sugar steady, says registered dietitian Samantha Peterson, MS, RD. “This is important because dips in blood sugar trigger the release of stress hormones like cortisol and adrenaline,” Peterson says. When this regularly happens, it can show up as irritability, anxiety, poor sleep, and feeling “wired by tired,” according to Peterson. But by preventing sharp blood sugar drops, honey (as well as eating regular meals) can indirectly support healthier cortisol patterns, thereby supporting mood stability and stress resilience, Peterson says.

It promotes gut health.

Honey also benefits the gut, which can ultimately boost your mood. How? “Its natural prebiotic components help nourish beneficial gut bacteria, while its gentle antimicrobial properties can help maintain a healthy microbial balance,” Petreson says. This paves the way for a healthier gut, which is needed to regulate inflammation and support neurotransmitter production, Peterson says. (It’s worth noting that the gut communicates with the brain through the gut-brain axis, making it a key player in mood and mental health.)

Plus, “honey contains small amounts of prebiotic fibers, including inulin,” Peterson adds. “Prebiotics feed beneficial gut bacteria, which play an important role in producing and regulating neurotransmitters like serotonin, often called the body’s ‘feel-good’ chemical.”

It reduces oxidative stress.

Oxidative stress can mess with your mood, emphasizing the importance of eating antioxidant-rich foods like — you guessed it — honey. “Honey contains polyphenols and flavonoids, which act as antioxidants,” says registered dietitian Alison Swiggard, MS, RDN, LD. “Antioxidants help neutralize oxidative stress, which is a process that can damage brain cells and impair neurotransmitter signaling.” This disruption in signaling can lead to low mood, brain fog, or fatigue, but the antioxidants in honey can support healthier brain communication and overall emotional balance, Peterson says.

It lowers inflammation.

Many of the polyphenols and flavonoids in honey also boast anti-inflammatory effects, helping to downregulate inflammatory pathways, Swiggard says. This is key because "chronic, low-grade inflammation is increasingly being associated with mood disorders, including depression,” she explains. What’s more, “inflammation can interfere with serotonin metabolism and the brain’s stress response,” Swiggard adds.

Things to consider

Although honey deserves a spot in your mood-boosting toolkit, more isn’t always better. “Honey is still a source of sugar, so how you use it matters,” Peterson says. Aim for 1 to 2 teaspoons per day, and use it as a replacement for refined sweeteners, rather than an addition to other sugars.

Also, consider the quality of your honey. “Raw, minimally processed varieties tend to retain more of honey’s natural antioxidants, enzymes, and beneficial compounds than heavily processed options,” Peterson says. Choose a product with a single ingredient listed — honey — and don’t be afraid to rescue crystallized honey, if needed.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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