For centuries, women relied on kitchen medicine — simple, potent formulas created from ingredients they trusted. Oxymel is one of those remedies: a blend of honey, vinegar, and herbs with a long history and modern relevance.
Today, as health-aware women seek natural, evidence-informed solutions for immunity, energy, digestion, and resilience, oxymels are making a quiet comeback. Not as a trend – but as a time-tested, reliable, and beautifully simple tool for wholistic wellness.
For my female readers, if you’re navigating midlife transitions, juggling work, family, and the emotional load of being the strong one, having oxymel can become a restorative daily ritual that supports your body without demanding more from you.
I’m a great fun of oxymels as well as an experienced maker of them and can truly vouch for their effectiveness and ease of making.
Let’s explore what oxymel is, why it works, its many benefits and how you can make it your own.
What is Oxymel?
The word oxymel comes from the Greek oxys (acid) and meli (honey), and that’s exactly what it is: a blend of vinegar (acid) and honey plus dried or fresh herbs:
- Honey — soothing, antimicrobial, anti-inflammatory
- Vinegar — digestive support, mineral extraction, preservation
- Herbs — chosen for specific therapeutic effects
This combination creates a powerful extractor: vinegar draws the medicinal compounds out of herbs, while honey stabilises, preserves, and delivers them in a soothing, palatable way. It’s a perfect maple of how to use foods as medicine!
In herbal medicine, oxymels are considered:
- More absorbable than tinctures, has no alcohol content
- More gentle than raw herbs with preserved constituents
- More delicious and family-friendly than most herbal remedies
What Does the Research Say?
A 2023 systematic review [1]summarised both animal and clinical studies on oxymel. Its findings include:
- Anti-inflammatory and antioxidant effects — helping to moderate oxidative stress (wear & tear)
- Cardiovascular benefits — some formulations showed positive effects on heart-related markers
- Metabolic support — possible utility in weight management and insulin sensitivity
- Respiratory support — particularly in traditional or herbal formulations for lungs, coughs, cold and flu
In addition, preclinical lab studies show a synergistic antibacterial effect [2]: honey + vinegar together inhibit bacteria in ways neither does alone. This has potential implications in antibacterial applications and would healing (topical). Manuka honey used here is particularly effective as there is a growing demand for more effective natural antibiotics given increasing antibiotic resistance. [3]
In another 2023 oxymel study [4] scientists found antibiofilm activity with vinegar and honey (this study results are well worth reading). The finding can be applied to urinary track infections (UTIs) that are difficult to treat because a biofilm protects the harmful bacteria, allowing them to become further embedded in the body. Biofilms are a collection of microorganisms, such as bacteria, that grow easily in moist environments. Utilising oxymels in this condition is promising as many women, especially during menopause, suffer from recurrent UTIs treated with antibiotics.
Fenugreek oxygen was evaluated in this 2023 study [5]. This herb is traditionally used in treatment of diabetes and liver protection, however fenugreeks taste is not particularly popular with patients. Therefore honey and vinegar mixture significantly improves both the taste and compliance.
So, as you can see there are quite a few oxymel research studies to evaluate traditional therapeutic uses and discover more of them for modern applications.
Health Benefits of Oxymel
Oxymels are a rare combination of simple, practical, evidence-aligned, and deeply supportive – exactly what high-performing midlife women need for themselves and their families. Here is a list of the main benefits of this simple honey vinegar tonic:
1. Immune Support You Can Feel
Honey and vinegar both carry antimicrobial and antiviral properties. Combined with herbs like thyme, elderflower, rosemary, or ginger, oxymels become a reliable seasonal ally. For perimenopausal and menopausal women as their hormones shift and stress builds, immune resilience becomes more important. Oxymels for immune health rock!
2. Digestive & Metabolic Support
Oxymel for digestion is a common application. Vinegar stimulates digestion and may support blood sugar balance, while honey provides prebiotic benefits and energy. Many women report less bloating or heartburn (reflux) and improved energy after incorporating oxymels regularly.
3. Anti-Inflammatory and Antioxidant Benefits
The herbs commonly used – ginger, turmeric, rosemary, hibiscus, calendula – are naturally rich in antioxidants. Oxymels deliver these compounds in a form your body can readily use. Midlife is often a time of increased low-grade inflammation – oxymels’ anti-inflammatory properties can be a gentle, food-based way to support that.
4. Gentle, Nourishing and Safe
Unlike synthetic supplements, oxymels are food-based, making them suitable for sensitive digestion or those seeking natural, non-pharmaceutical approaches. Distinct from some quick-fix supplements or medications, oxymel is a timeless, safe food based tonic that can be made at home with whole food ingredients.
5. They Fit Easily Into a Busy Life
A teaspoon in a glass of water.
A splash in herbal tea.
A drizzle over roasted vegetables or salads.
Simple, tasty and doable – even on your busiest days.
A Brief History (That’s More Relevant Than You Think)
Oxymels appear in the medical writings of Hippocrates and throughout Greek, Roman, Egyptian, Persian, Ayurvedic, and traditional Western herbal medicine texts.
Why? Because they were effective, accessible, and versatile. In many traditions, oxymels were used for:
- Coughs and respiratory infections
- Digestive distress
- Immune challenges
- General vitality and longevity
These remedies survived centuries not by accident, but because they consistently worked.
How to Make Your Own Oxymel (Simple Recipe)
How to make oxymel at home? It’s super easy:
Ingredients:
- 1 cup raw, unfiltered honey (local is best, Manuka honey has extra antimicrobial properties)
- 1 cup organic apple cider vinegar (with mother) [6]
- ½ cup dried herbs (or 1 cup fresh)
Choose herbs based on your therapeutic needs:
- Immune support: thyme [7], elderflowe [8]r, ginger, echinacea
- Stress & nervous system: lemon balm [9], rose, chamomile, passionfruit
- Digestion: peppermint, rosemary, [10] fennel, dandelion [11]
- Inflammation: turmeric [12], hibiscus [13], rosehip, ginger
Instructions:
- Combine honey and vinegar in a clean glass jar
- Add herbs and ensure they are fully submerged (important)
- Close the jar (use baking paper or cling foil if the lid is metal)
- Store in a cool, dark place for 2–4 weeks somewhere that you can see it to sake it daily
- Shake daily
- Strain and bottle. Store in the fridge for up to 6 months
Dosage:
1 – 2 tablespoons daily for adults, diluted in water or herbal tea. (Always avoid honey for infants under 1 year.)
My Favourite Oxymel Variations
There too many combinations I like to mention here, so here are my top 7:
1. Elderflower Oxymel – Light, Floral, Immune-Nourishing
Perfect for respiratory and immune support. Beautiful colour and gentle taste especially when fresh flowers are used.
2. Hibiscus & Rosehip Oxymel – Antioxidant-Rich & Vibrant
Deep red colour, tart, and refreshing. Supports the heart and circulation, skin and cellular health.
3. Ginger–Turmeric Oxymel – Warming & Anti-Inflammatory
With a pinch of black pepper to activate the turmeric. Fresh herbs are best here.
4. Peppermint & Lemon Balm [9] – Calming & Digestive
Add a teaspoon of lemon juice or lemon peel for extra benefit.
5. Dandelion Leaf, Flower or Root oxymel – digestive, regulates blood sugar levels, liver support, high in minerals and antioxidants. Dandelion is such a versatile herb! You can use all parts to make powerful remedies. My favourite are fresh dandelion leaves gathered at spring time (very yummy and rich in vitamins and chlorophyll), and spring dandelion flowers gathered away from main roads or places where weed killers are used.
6. Fire Cider is one of the most well-known oxymels for immune health, coughs, excess mucus, sore throat, colds and flu – here’s the link to my post: how to make fire cider from scratch [14].
7. Fruit oxymels are also fantastic to make – e.g. berries, citrus peels or apples. Addition of spices will make it even more delicious!
Practical tip: If using dried root herbs or berries I recommend to macerate them longer – for around 4 weeks. When using flowers or leaves the process can be shorter – around 2-3 weeks. Let your taste be the guide!
How to Use Oxymel in Daily Life
- Add 1 tsp to sparkling water for a summer drink (my favourite!)
- Stir into herbal tea for a soothing tonic
- Use as detox drink – sip it diluted in water as a soothing and nutritious detox drink
- Mix with olive oil for a nourishing salad dressing
- Add to warm water with citrus in the morning
- Drizzle over fruit or porridge
- Create herbal mocktails for your family or friends
- Take by spoon at the first sign of a scratchy throat – Fire cider is oustanding here!
As you can see, oxymels blend seamlessly into any lifestyle – including hectic professional schedules.
Safety & Precautions
Oxymels are generally safe, but:
- Always dilute them in water or tea (they’re acidic)
- If diabetic, monitor blood sugar and adjust dose accordingly
- If pregnant, breastfeeding, or managing a health condition, check with your practitioner
- Use high-quality ingredients: raw honey + organic ACV + organic herbs
- Avoid honey for children under 12 months
Key Takeaways
Oxymels are ancient with many modern applications, are tasty and incredibly versatile. They deliver herbal medicine in a delicious, absorbable and easy-to-use form — perfect for women who want simple, holistic, evidence-informed support without overwhelm or complexity. Oxymels are also very easy to administer to kids and teenagers without the usual battles!
With consistent use, oxymels can help nourish your immune system, soothe digestion, reduce inflammation, support your overall health and wellness, and bring a sense of daily ritual and grounding into your life. I encourage you to try making a small batch, observe how your body responds, and adapt it with herbs that match your unique needs.
Oxymels are powerful. They are practical. And they are absolutely worth including in your wellness routine.
I trust you’ve learnt many new things about oxymels today! Please comment or ask questions below.
If you’d like help with taking your health to another level, book an online naturopathic consultation [15]with me to discuss your circumstances and how I could help. Please note that at present I’m able to consult with Australia-based clients only.
To book an online or phone consultation, click the button below. I also offer a free 15-minute initial discussion to talk about your circumstances and how I could assist you.
[16]I look forward to connecting with you and to working with you towards good health and wellbeing!
Best of Health
Joanna Sochan
Wholistic Health and Lifestyle Therapist
Natural and Lifestyle Solutions for Abundant Health and Wellbeing
Related posts
- Rebuilding your natural melatonin cycle [17]
- Top 7 natural ‘antibiotics’ for flu, colds and coughs [18]
- 4 key nutrients plus probiotics to strengthen your immune system [19]
- Golden milk recipe: anti-inflammatory and cleansing turmeric drink [20]
Disclaimer: The above material is for informational and/or educational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical advice, diagnosis, treatment, prescription or recommendation. All viewers of this content, especially those taking prescription or over-the-counter medications, should not make any changes in their health regimen or diet before first consulting a doctor or other qualified health provider with any questions they may have regarding a medical condition or their particular circumstances.
Joanna Sochan is a Wholistic Natural Therapist and founder of Naturimedica Wholistic Health & Wellcare. She has a passion for helping her clients transform their lives by becoming healthy and well naturally. Joanna has 15+ years experience in clinical practice and has special interest in solving complex cases, gut health, food sensitivities, hormone imbalances, detox and weight loss. She helps clients individually (mostly online) Australia-wide and also offers online therapeutic programs, eCourses and self-help books. View full bio [21].