How much liquorice is safe to consume?

Health organizations, including the World Health Organization (WHO), have suggested that the daily intake of glycyrrhizin—the active compound in liquorice—should not exceed 100 mg for most healthy adults to prevent adverse effects like high blood pressure and low potassium levels. This guideline, however, has been reevaluated following research suggesting negative effects may occur even at this level. The amount considered safe varies widely depending on the individual's health status, the form of liquorice consumed, and underlying health conditions.

Quick Summary

Excessive consumption of true liquorice, which contains the compound glycyrrhizin, can cause serious side effects like hypertension, hypokalemia, and cardiac problems. Daily limits are often recommended, but individual risks vary, and glycyrrhizin content in products is highly inconsistent, making careful consumption and label checking essential.

Key Points

• Glycyrrhizin is the main risk: The compound glycyrrhizin in real liquorice root is the primary cause of negative health effects, especially when consumed in high amounts.

• Observe daily glycyrrhizin limits: Health organizations suggest an average daily glycyrrhizin intake of no more than 100 mg, though recent studies indicate caution is warranted even at this level.

• Understand product variations: Many 'licorice' flavored products use anise oil and contain no glycyrrhizin, while genuine black liquorice, root teas, and supplements do.

• High-risk groups should avoid it: Pregnant women, people with heart or kidney disease, and those with high blood pressure should avoid glycyrrhizin-containing liquorice entirely.

• DGL is a safer alternative: For those seeking potential herbal benefits without glycyrrhizin's side effects, deglycyrrhizinated liquorice (DGL) products are a safer choice.

• Check for drug interactions: Liquorice can interact with many medications, including blood thinners, diuretics, and blood pressure drugs, so always consult a doctor.

• Be aware of overdose symptoms: Signs of excess consumption include high blood pressure, low potassium (hypokalemia), swelling, and muscle weakness.

Understanding Glycyrrhizin: The Key Factor in Liquorice Safety

The safety of liquorice is primarily linked to glycyrrhizin, a compound in liquorice root responsible for its sweet taste and potential health risks. Glycyrrhizin acts similarly to the hormone aldosterone, which helps regulate the body's salt and water balance. High levels of glycyrrhizin can disrupt this balance, leading to sodium and water retention and potassium loss, a condition called pseudohyperaldosteronism. This imbalance can result in various health problems. Excessive liquorice consumption may lead to electrolyte imbalances with several adverse effects, including high blood pressure (hypertension), low potassium (hypokalemia), heart problems, and other symptoms like swelling and fatigue.

Official Guidelines and Individualized Risk

Defining a precise safe amount of liquorice is challenging due to the variable glycyrrhizin content in products. Historically, the WHO and the European Commission Scientific Committee on Food suggested a daily limit of 100 mg of glycyrrhizin for healthy adults. However, recent research suggests that even this amount might be too high for some individuals. Therefore, consuming genuine liquorice in moderation and infrequently is the most prudent approach. Certain individuals face higher risks and should be particularly cautious or avoid glycyrrhizin-containing liquorice altogether, including those with heart or kidney conditions, high blood pressure, pregnant women, and people taking specific medications.

Differentiating Products and Avoiding Glycyrrhizin

Many candies flavored like licorice, such as red licorice, do not contain actual liquorice root and thus have no glycyrrhizin; they often use anise oil for flavor. Genuine black liquorice, some herbal teas, and certain health supplements do contain real liquorice root and its active compounds. Deglycyrrhizinated licorice (DGL) products are processed to remove most of the glycyrrhizin, offering a safer alternative for those seeking the potential benefits of liquorice without the associated risks.

Comparison Table: Standard vs. Deglycyrrhizinated (DGL) Liquorice

Feature	Standard Liquorice (Glycyrrhiza glabra)	Deglycyrrhizinated Liquorice (DGL)
Glycyrrhizin Content	Present in varying, often high, concentrations.	Glycyrrhizin removed to negligible levels.
Primary Risks	High blood pressure, low potassium (hypokalemia), water retention, cardiac issues.	Risks are significantly lower; generally considered safe.
Common Uses	Candy flavoring, some herbal teas, traditional remedies.	Heartburn relief, stomach ulcers, digestive support.
Recommended Intake	Health authorities advise caution; suggested limit is ~100mg glycyrrhizin daily, but lower intake is prudent.	Higher doses can be used safely for longer periods under medical supervision.
Who Should Avoid?	High-risk groups including pregnant women and those with heart or kidney conditions.	Most people tolerate DGL well; consultation advised for specific conditions.

What to Do If You've Had Too Much

If you consume a large amount of genuine liquorice and experience symptoms like swelling, weakness, or heart palpitations, stop immediately and seek medical attention. A doctor can assess the electrolyte imbalance and recommend treatment, likely involving potassium replacement. While recovery usually follows stopping liquorice intake, hormone levels may take weeks or months to normalize.

Conclusion: Moderation is Key for Liquorice Consumption

Liquorice's safety is primarily linked to its glycyrrhizin content, which can affect blood pressure and potassium. Read labels carefully; most 'licorice-flavored' candies lack real liquorice, but black licorice, teas, and supplements often contain it. Consume glycyrrhizin products only occasionally and moderately, or use deglycyrrhizinated licorice (DGL) for benefits without the risks. Consult a healthcare professional about liquorice safety, especially if pregnant, have health conditions, or take medications. For more information on licorice root, see {Link: NCCIH https://www.nccih.nih.gov/health/licorice-root}. Potential signs of excessive liquorice intake include swelling, headaches, tiredness, muscle issues, and heart palpitations. Those with heart, blood pressure, or kidney issues, pregnant women, or those on certain medications should avoid it. Checking labels for 'licorice extract' or 'glycyrrhizin' helps identify true liquorice, and DGL is a safer alternative. Safe practices include using DGL, starting with small amounts of true liquorice, and limiting prolonged use. Always follow medical advice regarding liquorice consumption. Report any concerning symptoms to a doctor.

Frequently Asked Questions

How much liquorice candy is safe to eat?

There is no single safe amount, as glycyrrhizin content varies widely. For healthy adults, authorities suggest a limit of no more than 100 mg of glycyrrhizin per day. For some, even less can cause problems. It's best to eat genuine black liquorice only occasionally and in small quantities.

Can black licorice be dangerous for people over 40?

Yes, for people over 40, the FDA advises that consuming more than two ounces of black licorice daily for at least two weeks could cause an irregular heart rhythm. Age is a factor that increases sensitivity to glycyrrhizin.

What is the difference between DGL and standard liquorice?

Standard liquorice contains glycyrrhizin, the compound responsible for its health risks. DGL, or deglycyrrhizinated liquorice, has been processed to remove the glycyrrhizin, making it a much safer option, especially for therapeutic use.

What are the first signs of eating too much liquorice?

Early symptoms often include fatigue, swelling (edema), and headaches, which are results of increased blood pressure and fluid retention. These should be taken seriously and prompt you to stop consuming liquorice.

Is liquorice tea safe to drink every day?

Regular consumption of liquorice root tea can lead to an accumulation of glycyrrhizin, increasing the risk of adverse effects like hypertension and low potassium levels. Daily use, especially high amounts, should be avoided.

Does red licorice have the same risks as black licorice?

No, most red licorice and other licorice-flavored candies are made with anise oil for flavor and do not contain glycyrrhizin, the compound that causes health risks associated with real liquorice root.

Who is at the highest risk from liquorice consumption?

High-risk individuals include those with existing hypertension, heart or kidney problems, and pregnant women. Sensitivity to glycyrrhizin is also increased by prolonged gastrointestinal transit time, older age, and female sex.