The Dangers of Glycyrrhizin in Real Licorice
The primary active compound in genuine licorice root is glycyrrhizin, which is responsible for the distinct flavor but also for its potential health risks. When consumed in large amounts over a period, glycyrrhizin affects the body by causing a retention of sodium and a depletion of potassium. This mineralocorticoid-like effect can lead to several serious health problems. The FDA and other health organizations have issued warnings about the dangers of overconsumption. The risk is particularly pronounced for certain segments of the population, including those with pre-existing heart conditions or high blood pressure.
What Constitutes "Excessive" Consumption?
There is no single "safe" dose of licorice for everyone, but health authorities provide specific guidance to help define excessive intake. The U.S. Food and Drug Administration (FDA) has warned that for people age 40 and older, eating just 2 ounces (approximately 57 grams) of black licorice a day for at least two weeks could be problematic and lead to an irregular heart rhythm that may require hospitalization. For the general adult population, the World Health Organization (WHO) suggests a limit of 100 mg of glycyrrhizic acid per day, which roughly equates to 60–70 grams (2–2.5 ounces) of licorice candy, though the exact amount can vary significantly depending on the product. Some health agencies have adopted even more conservative limits, highlighting the need for caution. For example, ANSES in France recommends no more than 10 mg of glycyrrhizin per day, suggesting licorice should only be consumed occasionally. A tragic case reported in 2020 involved a 54-year-old man who died from cardiac arrest after eating several bags of black licorice daily for weeks. This incident underscores the serious—and potentially fatal—consequences of chronic overconsumption.
The Importance of Labeling
Many products that are marketed as "licorice" in the United States do not contain actual licorice root extract or its problematic compound, glycyrrhizin. Instead, they are flavored with anise oil, which provides a similar taste without the associated risks. Checking the ingredient list is therefore essential. For instance, most red licorice does not contain licorice root, making it a safer option concerning glycyrrhizin toxicity. Deglycyrrhizinated licorice (DGL) is another alternative, having been processed to remove the compound. Manufacturers who use real licorice are generally required to list licorice extract or glycyrrhizic acid on the label.
Understanding Your Licorice Risks: A Comparison Table
| Feature | Genuine Black Licorice Candy | Anise-Flavored Candy (e.g., most red licorice) | Deglycyrrhizinated Licorice (DGL) |
|---|---|---|---|
| Contains Glycyrrhizin? | Yes | No | No (Processed out) |
| Associated Health Risks | High blood pressure, low potassium, irregular heart rhythm, fluid retention | Standard risks of high sugar intake (e.g., obesity) | Minimal risk of glycyrrhizin-related side effects |
| Safety Recommendation | Consume occasionally, strictly in moderation. Pay attention to age and health status. | Can be enjoyed as a normal candy, still in moderation due to sugar content. | Safe for chronic use in recommended doses for digestive support. |
| Who Should Avoid? | People with heart conditions, high blood pressure, pregnant women, those on certain medications. | Individuals with general health issues related to high sugar consumption (e.g., diabetes). | No restrictions specifically related to glycyrrhizin. |
Who Should Avoid Licorice?
Certain individuals are particularly sensitive to the effects of glycyrrhizin and should avoid licorice-containing products altogether or be extremely cautious. These groups include pregnant women, as excessive consumption has been associated with premature delivery. People with existing heart disease, high blood pressure, or kidney disease are also at a higher risk of adverse effects from glycyrrhizin. The compound can exacerbate these conditions and lead to serious health complications. Additionally, licorice can interact with certain medications, including diuretics and corticosteroids, which can worsen conditions like hypokalemia (low potassium).
Recognizing the Symptoms of Overconsumption
If you have been eating licorice and experience certain symptoms, it is crucial to stop consumption and consult a healthcare provider. The signs of licorice toxicity can include:
- Muscle weakness or cramps
- Headaches
- Fluid retention, noticeable as swelling in the legs or feet (edema)
- Irregular heart rhythm or palpitations
- Fatigue or lethargy
Making Safer Choices
For those who enjoy the flavor of licorice, there are safer ways to indulge. First, always check the ingredients list to see if the product contains actual licorice root extract or if it is flavored with anise oil. If it contains glycyrrhizin, remember to consume it sparingly and in moderation. Consider seeking out deglycyrrhizinated licorice (DGL) products, which offer a similar flavor profile without the same risks. When in doubt, or if you have any pre-existing health conditions, the safest approach is to consult with a healthcare professional before incorporating licorice into your diet. For more detailed information on glycyrrhizin and its effects, consider reviewing the health resources provided by the National Institutes of Health.
Conclusion
While licorice candy can be a delightful treat, it is essential to be mindful of its potential health impacts due to the glycyrrhizin content in genuine licorice. For most healthy adults, occasional and moderate consumption is unlikely to cause issues. However, individuals with heart problems, high blood pressure, or other pre-existing conditions, as well as those over 40, must exercise greater caution and are advised to significantly limit or avoid consumption altogether. By understanding the difference between real licorice and anise-flavored products, and by checking ingredient labels, consumers can make informed choices to protect their health while still enjoying a favorite flavor in a responsible manner.
