Understanding the Liquorice Root
Liquorice comes from the root of Glycyrrhiza glabra, a flowering plant native to Europe and Asia. The root is known for its intense, naturally sweet flavor, which comes from the compound glycyrrhizin. While it's been used for centuries for medicinal purposes, the natural root is quite different from the confectionery most people associate with the name.
Today, many candies and processed foods that are 'licorice-flavored' don't actually contain any real liquorice root extract, but rather use anise oil to mimic the taste. It is the unprocessed root, often sold as chewing sticks or used in teas and extracts, that contains the potent medicinal compounds and poses the most significant health considerations.
The good: Potential health benefits of liquorice
Historically, and in some modern contexts, liquorice has been utilized for several therapeutic effects. The key active compounds, including glycyrrhizin and flavonoids, have been studied for their anti-inflammatory, antimicrobial, and antioxidant properties.
Soothes Digestive Issues
Liquorice root is most well-known for its digestive benefits. It has been traditionally used to calm gastrointestinal complaints like acid reflux, heartburn, and indigestion.
- Studies have shown that liquorice can help reduce symptoms of gastroesophageal reflux disease (GERD) over the long term.
- The root's extract may also help heal peptic ulcers by fighting the H. pylori bacteria, a common cause of these painful sores.
- It has been observed to help protect and strengthen the mucosal lining of the stomach and intestines.
Supports Respiratory Health
As an expectorant, liquorice root can help loosen and thin mucus in the respiratory tract, providing relief from coughs and sore throats.
- It has long been used in traditional medicine to soothe inflamed mucous membranes in the throat and lungs.
- Some research suggests a liquorice gargle can help prevent or lessen the severity of a sore throat following surgery.
Oral Health Properties
Liquorice root extract may have beneficial effects for oral health, primarily due to its antimicrobial properties.
- Laboratory studies have shown it can kill bacteria linked to dental decay and cavities.
- Research on children using licorice-infused lollipops showed a reduction in cavity-causing bacteria.
- It has also been explored as a potential treatment for mouth sores and canker sores.
The bad and the dangerous: The risks of glycyrrhizin
The very compound that gives liquorice its unique flavor and therapeutic properties, glycyrrhizin, is also the source of its most serious health risks. Excessive or prolonged consumption of glycyrrhizin can lead to a condition called 'pseudohyperaldosteronism'.
High Blood Pressure and Low Potassium (Hypokalemia)
Glycyrrhizin inhibits an enzyme that regulates cortisol. This effect causes the body to retain sodium and water while losing potassium, leading to significant health issues.
- Hypertension: Elevated blood pressure is a common and serious side effect, which can be severe enough to cause serious cardiac events.
- Electrolyte Imbalance: The loss of potassium, or hypokalemia, can cause lethargy, muscle weakness, and, critically, irregular heart rhythms.
Hormonal Effects and Pregnancy
Liquorice can have estrogen-like effects in the body and interfere with hormonal regulation.
- Pregnancy: High liquorice intake is considered unsafe during pregnancy and is associated with an increased risk of miscarriage and premature delivery.
- Hormone-sensitive conditions: People with conditions like breast cancer or uterine fibroids should avoid it.
Comparison: Liquorice Root vs. DGL vs. Candy
| Feature | Traditional Liquorice Root | Deglycyrrhizinated Licorice (DGL) | Modern Liquorice Candy |
|---|---|---|---|
| Glycyrrhizin Content | High | Removed (or significantly reduced) | Often none, replaced by anise oil |
| Primary Purpose | Herbal medicine, chewing sticks, tea | Supplement for digestive health | Confectionery and flavoring |
| Main Risks | High blood pressure, hypokalemia | Minimal risk; generally considered safe | High sugar content; dental decay |
| Key Benefit | Anti-inflammatory, digestive, respiratory | Digestive support without glycyrrhizin risks | Taste and flavor |
| Target Audience | Those seeking traditional herbal remedies with caution | Individuals seeking digestive relief, sensitive groups | General consumers looking for a sweet treat |
How to consume liquorice safely
If you want to benefit from liquorice without the high risks, here's how to proceed with caution:
Moderation is Key
For products containing glycyrrhizin, the World Health Organization (WHO) and other authorities recommend limiting intake to no more than 100 mg of glycyrrhizin per day for the average adult. It's crucial to monitor your consumption of any products containing real liquorice extract.
Choose DGL Alternatives
For those seeking the digestive benefits without the glycyrrhizin risk, DGL products are the best option. This form has had the dangerous compound removed and is often recommended for treating ulcers and heartburn.
Be Aware of Interactions
Liquorice can interact with certain medications, including those for blood pressure, diuretics, and blood thinners. Always consult with a healthcare professional before starting liquorice, especially if you have pre-existing conditions or are on medication. More detailed information can be found on resources like the National Center for Complementary and Integrative Health.
Conclusion: So, are liquorice sticks healthy?
In summary, liquorice sticks are not inherently healthy or unhealthy; their effect depends entirely on the form, quantity, and your individual health. When consumed in moderation as a natural root for its traditional benefits, it may offer some therapeutic value, especially for digestion and respiratory issues. However, the risks associated with excessive glycyrrhizin consumption—specifically related to blood pressure and potassium levels—are significant and potentially life-threatening for at-risk individuals. The safest path is to opt for DGL alternatives for medicinal purposes and to consume traditional liquorice root only in small, controlled amounts, or to choose artificial liquorice candies with care, keeping in mind their high sugar content. Always prioritize consultation with a healthcare provider to ensure safe use.
Who should avoid liquorice?
Certain groups of people should avoid liquorice or products containing glycyrrhizin entirely due to potential health risks:
- Pregnant women and those who are breastfeeding.
- Individuals with heart conditions, high blood pressure, or kidney disease.
- People with low potassium levels (hypokalemia).
- Those taking certain medications, including blood thinners, diuretics, and corticosteroids.
- Those with hormone-sensitive conditions like breast cancer.
