Health Guide
Licorice
Licorice is one of the oldest and most versatile herbs in traditional medicine, derived from the root of the *Glycyrrhiza glabra* plant. While you likely know it as a black, chewy candy (often mixed with anise oil), true licorice root contains a potent compound called glycyrrhizin. This compound is 50 times sweeter than sugar and packs a powerful punch for your health. It acts as a natural 'adaptogen,' helping your body manage stress, soothing inflammation, and supporting your respiratory and digestive systems. However, it is a potent botanical that demands respect—used correctly, it’s a healer; used incorrectly, it can cause issues.
Evidence BasedDietary Supplement
VERIFIED SOURCE
Bio-Activity Analysis
Potency: Whole Root vs DGL (Stomach Safe)
SCIENTIFIC DATA VISUALIZATION
Y-Axis
Potency (Glycyrrhizin)
Form →
Health Benefits & Sources
Why You Need It
- Soothes Sore Throats & Coughs: It acts as an expectorant, loosening mucus and calming irritation.
- Supports Digestive Health: It helps protect the stomach lining from acid, easing heartburn and indigestion.
- Adrenal & Stress Support: It helps regulate cortisol, the 'stress hormone,' preventing burnout.
- Anti-inflammatory: It calms skin irritation and internal inflammation.
Deep Dive
Licorice root's magic lies in glycyrrhizin. For your respiratory health, it stimulates the production of healthy mucus, which helps you clear your lungs rather than drying them out like some cough syrups. For your gut, it increases the production of protective mucus in the stomach, acting as a shield against acid and ulcers. For your energy, it supports the adrenal glands (which sit on top of your kidneys). When you are stressed, your adrenalin burns out; licorice helps keep your natural energy levels stable by slowing the breakdown of cortisol.
Natural Food Sources
True licorice comes from the root. While you can't 'eat' it like an apple, you can consume it via teas or extracts.
| Food/Plant Source | Form | Active Compound |
|---|---|---|
| Licorice Root | Dried Root / Tea | Glycyrrhizin |
| Fennel | Vegetable / Seed | Anethole (Mild licorice flavor) |
| Star Anise | Spice | Anethole |
Supplementation
- Tea: The safest way. Steep 1 teaspoon of dried root in boiling water for 5-10 minutes.
- Extracts/Capsules: Usually standardized to 5-10% glycyrrhizin.
- DGL (Deglycyrrhizinated Licorice): A specialized form where the glycyrrhizin is removed. This is safer for stomach issues but removes the adrenal benefits.
Top Food Sources
Licorice Root
Dried root for tea; contains Glycyrrhizin
Fennel
Vegetable/Seed; licorice-like flavor, safer
Star Anise
Spice; distinct flavor, good for digestion
Chamomile
Often blended with licorice for soothing
Slippery Elm
Complements licorice for throat soothing
Frequently Asked Questions
Not really. Most commercial 'licorice' candy uses anise oil for flavor, not real root. If it contains real licorice extract, it has the benefits but also the risks (high blood pressure) if eaten in large quantities.
Deglycyrrhizinated Licorice. It's a processed form where the compound that raises blood pressure is removed. It is preferred for treating acid reflux and ulcers.
No. While it regulates cortisol (stress hormone), it is not a weight loss supplement and can cause water retention.
Ideally, no. Cycle it. Use it for 2-4 weeks when you have a cough or stress, then take a break. Daily long-term use requires a DGL form.
Safety & Side Effects
WARNING: Chemical Sensitivity Licorice is a potent chemical, not just a flavor.
- High Blood Pressure: The glycyrrhizin can cause sodium retention and potassium loss, raising blood pressure.
- Pregnancy: Can increase the risk of premature labor. Avoid.
- Who Should Avoid: People with heart disease, kidney disease, or low potassium.
- Duration: Use for no more than 4-6 weeks at a time. Long-term use can be dangerous.
Scientific References
- [1]Baker, M. E. (2011). Licorice: Chemistry and Pharmacology. *Journal of Steroid Biochemistry and Molecular Biology*.
- [2]Armanini, D., et al. (2002). Licorice reduces serum testosterone in healthy women. *Steroids*.
- [3]NHS UK: 'Licorice: warnings and side effects'.