Licorice, derived from the root of the Glycyrrhiza glabra plant, has a long history in both culinary and traditional medicine practices. While its sweet flavor is a popular addition to candies, teas, and beverages, the key to understanding its health impact lies in its active components. The most notable of these is glycyrrhizin, a triterpenoid compound that is 30 to 50 times sweeter than sugar. Glycyrrhizin is responsible for many of licorice's effects on the body, both beneficial and harmful.
Potential Benefits of Short-Term, Small Doses
Consuming a modest amount of real licorice, especially in the form of tea or supplements, can offer several potential health benefits, provided it is done infrequently and under careful consideration.
Digestive Health Support
- Soothes the Stomach: Licorice has been traditionally used to soothe gastrointestinal issues. It is thought to have a demulcent effect, coating and protecting the stomach lining.
- Relieves Indigestion: Extracts have shown promise in alleviating symptoms of functional dyspepsia (indigestion) and acid reflux.
- Combats Ulcer-Causing Bacteria: Some studies indicate that licorice extract can help combat H. pylori, the bacteria responsible for many peptic ulcers.
Respiratory and Immune Support
- Sore Throat Relief: Licorice root tea is a traditional remedy for sore throats and coughs, acting as a soothing agent and natural expectorant.
- Anti-inflammatory Action: Compounds in licorice root possess anti-inflammatory and antioxidant properties that may help reduce swelling and combat oxidative stress in the body.
Significant Risks of Glycyrrhizin
The line between a 'small amount' and a dangerous dose can be surprisingly fine, especially for certain individuals. The primary concern is glycyrrhizin's impact on hormone balance.
Apparent Mineralocorticoid Excess
Glycyrrhizin and its metabolite, glycyrrhetinic acid, can inhibit the enzyme $11β$-hydroxysteroid dehydrogenase type 2. This enzyme typically inactivates the stress hormone cortisol in the kidneys. When inhibited, active cortisol levels increase, and since cortisol can mimic the mineralocorticoid aldosterone, it leads to a condition called apparent mineralocorticoid excess.
This hormonal effect results in the following issues:
- Elevated Blood Pressure (Hypertension): The body retains sodium and water, which increases blood pressure. Recent research has shown this can occur even with small, daily amounts of licorice.
- Low Potassium Levels (Hypokalemia): Glycyrrhizin promotes the excretion of potassium from the body. Low potassium can cause fatigue, muscle weakness, and, in severe cases, abnormal heart rhythms or even paralysis.
Deglycyrrhizinated Licorice (DGL) as an Alternative
For individuals seeking the digestive benefits of licorice without the associated risks of glycyrrhizin, DGL products are available. DGL has been processed to remove most of the glycyrrhizin.
DGL vs. Traditional Licorice
| Feature | Traditional Licorice (with Glycyrrhizin) | Deglycyrrhizinated Licorice (DGL) |
|---|---|---|
| Primary Active Compound | Glycyrrhizin | Glycyrrhetinic acid is removed |
| Effect on Blood Pressure | Can increase blood pressure | No significant effect |
| Effect on Potassium | Can cause hypokalemia | Does not cause potassium loss |
| Primary Uses | Flavoring, some traditional remedies | Digestive issues (ulcers, heartburn) |
| Safety Profile | Potential for serious side effects with chronic/high intake | Considered safer for long-term use |
| Recommended Use | Occasional and moderate | Can be used more consistently for targeted support |
Who Should Avoid Licorice?
Due to the significant risks, several groups should avoid consuming real licorice altogether:
- Individuals with High Blood Pressure or Heart Conditions: The effect on blood pressure and potassium levels is especially dangerous for those with hypertension, heart failure, or arrhythmia.
- Pregnant or Breastfeeding Women: Licorice is associated with negative pregnancy and childhood outcomes when consumed regularly.
- People with Low Potassium or Kidney Disease: These conditions can be exacerbated by licorice consumption.
- Individuals Taking Certain Medications: Licorice can interfere with medications for heart disease (e.g., digoxin), high blood pressure, and corticosteroids, among others.
Conclusion
While a small, occasional amount of natural licorice, such as in a flavoring or occasional tea, is likely safe for most healthy adults, relying on it for health benefits is not advisable due to the potent and unpredictable nature of glycyrrhizin. A growing body of evidence, including studies on small-dose effects, points toward caution. The therapeutic benefits for digestion and inflammation are better and more safely achieved through products like DGL. As with any herbal supplement, consulting a healthcare provider before incorporating licorice into your routine is crucial, especially if you have pre-existing health conditions or are taking medication. For more detailed information on licorice, consult authoritative resources like the National Center for Complementary and Integrative Health (NCCIH).
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any decisions about your health or treatment.
