The Problem with Black Licorice: Glycyrrhizin
The distinctive flavor of real black licorice comes from glycyrrhizin, a compound from the licorice root. Consuming large amounts of glycyrrhizin over time can lead to pseudohyperaldosteronism, a condition that mimics high aldosterone levels. This is because a metabolite of glycyrrhizin, glycyrrhetinic acid, inhibits an enzyme that breaks down cortisol, causing cortisol to accumulate and affect kidney function.
Symptoms of consuming too much glycyrrhizin include:
- High blood pressure
- Low potassium levels
- Irregular heart rhythms
- Fluid retention
- Muscle weakness
- Fatigue
These effects usually reverse when licorice consumption stops, but medical advice is recommended if symptoms appear. Individual sensitivity and the amount and duration of intake influence the severity of effects.
How Much Is Too Much? Official Recommendations
Health authorities have issued warnings about glycyrrhizin, though the amount in products varies widely.
U.S. FDA Warning
The FDA warns that adults over 40 eating 2 ounces (about 57 grams) of black licorice daily for at least two weeks could develop irregular heart rhythms requiring hospitalization. They advise avoiding large amounts at once and contacting a doctor for symptoms like irregular heart rhythm or muscle weakness after eating black licorice.
World Health Organization (WHO) Suggestion
The WHO suggests up to 100 mg of glycyrrhizic acid per day is safe for most adults, roughly equivalent to 2 to 2.5 ounces (60–70 grams) of licorice. However, some studies indicate even this amount can raise blood pressure in healthy individuals over two weeks.
Who Should Be Especially Cautious?
Certain people should limit or avoid real licorice:
- Individuals over 40: More susceptible to heart and blood pressure effects.
- People with heart disease or high blood pressure: Increased risk of cardiovascular issues.
- People with kidney or liver disease: Retain glycyrrhizin longer, increasing risk.
- Pregnant women: High intake linked to negative outcomes.
- Those on certain medications: Licorice can interact with drugs like diuretics, blood thinners, and heart medications.
Black vs. Red Licorice: A Crucial Distinction
The health risks of licorice candy depend on whether it's black or red.
Black Licorice (Real Licorice)
- Contains Glycyrrhizin: Includes the active compound from licorice root.
- Health Risks: Can cause high blood pressure, low potassium, and heart issues with excessive consumption.
- Ingredients: Look for "licorice extract" or "glycyrrhizic acid".
Red Licorice (Faux Licorice)
- No Glycyrrhizin: Typically made with artificial flavors and anise oil, not real licorice root extract.
- Health Risks: Primarily due to high sugar and calorie content.
- Ingredients: Lists flavorings like strawberry or cherry, not licorice root extract.
Comparing Licorice Types: Black vs. Red
| Feature | Black Licorice (Real) | Red Licorice (Faux) |
|---|---|---|
| Source | Licorice root extract (Glycyrrhiza glabra) | Anise oil and artificial flavors |
| Active Compound | Glycyrrhizin | None |
| Primary Health Risk | Hypertension, hypokalemia, arrhythmia | High sugar intake, weight gain, cavities |
| Effect on Blood Pressure | Can raise it with high, chronic intake | Does not affect it physiologically |
| Who Should Avoid | Individuals with high blood pressure, heart/kidney disease, pregnant women | Those concerned with high sugar intake |
Key Takeaways for Safe Indulgence
Safe licorice consumption requires understanding that risks are tied to glycyrrhizin in real black licorice, not artificial red versions. Checking labels helps distinguish them. Treating real black licorice as an occasional treat is safest.
Key reminders for enjoying licorice healthily:
- Check for real licorice root extract in ingredients.
- Consider deglycyrrhizinated licorice (DGL) for less risk.
- Consult your doctor about safe levels if you have a medical condition.
- Be mindful of licorice in teas, lozenges, and other products.
- Seek medical help if you experience muscle weakness or irregular heartbeat after eating licorice.
Conclusion
While small, occasional amounts of black licorice are generally safe for healthy individuals, understanding the risks of glycyrrhizin and practicing moderation are key. People with heart or kidney issues should avoid real licorice. Always check labels to differentiate between real licorice and anise-flavored candies. Prioritize a balanced diet and consult a healthcare professional with concerns. For more information, visit the FDA website: www.fda.gov.
