What Makes Black Licorice Risky?
The primary concern with real black licorice stems from the compound glycyrrhizin, which is derived from the root of the Glycyrrhiza glabra plant. Glycyrrhizin, significantly sweeter than sucrose, inhibits an enzyme in the kidneys. This process increases cortisol, leading to a condition called pseudohyperaldosteronism, which mimics high aldosterone effects and can cause mineralocorticoid excess.
Key Health Risks of Excessive Intake
Consistent, excessive intake of glycyrrhizin can lead to several health issues:
- High Blood Pressure (Hypertension): The body retains sodium and water while increasing potassium excretion, raising blood pressure.
- Low Potassium Levels (Hypokalemia): Increased potassium loss can cause dangerously low levels, resulting in muscle weakness, cramping, and fatigue.
- Edema (Swelling): Sodium and water retention can cause swelling, often in the limbs.
- Abnormal Heart Rhythms (Arrhythmias): Low potassium can disrupt heart's electrical signals, leading to irregular beats and potentially cardiac arrest.
- Other Symptoms: Lethargy, headaches, and in severe cases, kidney failure can occur.
How Much Is Too Much? Official Guidelines
The glycyrrhizin content in licorice products varies widely, making a precise safe daily amount difficult. However, guidelines exist:
- World Health Organization (WHO): Recommends up to 100 mg of glycyrrhizic acid daily for most adults, roughly equivalent to 60–70 grams (2-2.5 ounces) of candy.
- U.S. Food and Drug Administration (FDA): Warns adults over 40 that eating 2 ounces (57 grams) daily for at least two weeks could cause health issues like irregular heart rhythm.
Understanding Different "Licorice" Products
Check ingredients as not all licorice-flavored candy contains real licorice root or glycyrrhizin.
Comparison of Licorice Candy Types
| Feature | Real Black Licorice | Anise-Flavored Candy | Deglycyrrhizinated Licorice (DGL) |
|---|---|---|---|
| Active Ingredient | Glycyrrhizin (from Glycyrrhiza glabra) | Anise oil (no glycyrrhizin) | Glycyrrhizin removed via processing |
| Flavor Profile | Distinctively earthy and sweet | Similar taste, but lacks the specific glycyrrhizin effects | Mild licorice flavor, often used for medicinal purposes |
| Health Risks | High blood pressure, low potassium, edema | Generally safe from licorice-related effects (consider sugar content) | Minimal to no risk of glycyrrhizin side effects |
| Who Should Avoid | Individuals over 40, those with pre-existing heart/kidney conditions, pregnant women | No specific restrictions based on licorice content | May be a safer alternative for those sensitive to glycyrrhizin |
Who Should Be Especially Cautious?
Certain individuals are more susceptible to glycyrrhizin's effects and should limit or avoid black licorice:
- Individuals over 40: The FDA specifically warns this age group due to increased risk of heart issues.
- Those with Existing Health Conditions: People with high blood pressure, heart disease, or kidney problems face higher risks.
- Pregnant and Breastfeeding Women: Excessive consumption during pregnancy is linked to adverse outcomes, so avoidance is recommended.
- People on Certain Medications: Glycyrrhizin can interact with drugs like diuretics and corticosteroids, potentially worsening electrolyte imbalances.
When to Consult a Doctor
If you consume black licorice regularly and experience symptoms like irregular heart rhythms, muscle weakness, swelling, or high blood pressure, stop eating it and contact a doctor. Symptoms are often reversible after stopping consumption, though medical treatment may be needed to correct imbalances.
Conclusion
In summary, moderate black licorice consumption is generally safe for healthy adults, but at-risk individuals need caution. The risks are tied to glycyrrhizin's effects on blood pressure and potassium. Those over 40 or with pre-existing conditions should avoid black licorice or choose alternatives like anise-flavored candy or deglycyrrhizinated (DGL) products. Always check the ingredient list. When unsure, limit intake or opt for DGL. Caution is key to enjoying this distinct treat safely. Read more on the risks from the FDA here.
