The question of whether eating liquorice is good for you extends beyond the simple sweets found in confectionery aisles. The answer depends on whether you are consuming genuine liquorice root extract, or a candy, and critically, how much of the active compound glycyrrhizin is present. This comprehensive guide explores the potential health benefits and serious risks associated with liquorice to help you make an informed decision.
The Health Benefits of Real Liquorice Root
Unlike most candies, true liquorice root (from the Glycyrrhiza glabra plant) is a centuries-old medicinal herb. Its potential health benefits are primarily attributed to its anti-inflammatory, antioxidant, and antimicrobial properties.
Supporting Digestive Health
- Relieves Acid Reflux: Studies show licorice root extract may help soothe symptoms of gastroesophageal reflux disease (GERD). One study even found daily consumption to be more effective than common antacids over a two-year period.
- Combats Peptic Ulcers: The compound glycyrrhizin has shown promise in fighting the H. pylori bacteria, a common cause of peptic ulcers. Licorice flavonoid compounds may also increase protective mucus production in the stomach.
Promoting Skin and Oral Wellness
- Fights Skin Conditions: Topical licorice root extract is effective against conditions like eczema due to its anti-inflammatory effects. Some creams containing licorice root have proven as effective as low-dose hydrocortisone for eczema treatment.
- Protects Teeth: Certain compounds in licorice root can kill bacteria linked to tooth decay. A study with sugar-free lollipops containing licorice root extract showed a reduction in cavity-causing bacteria in children.
Other Potential Benefits
- Eases Respiratory Issues: Licorice has been traditionally used as an expectorant to clear mucus. Its anti-inflammatory properties may also help relieve conditions like asthma.
- Aids Liver Function: Research indicates that licorice may have hepatoprotective effects, helping to protect the liver from damage caused by alcohol and other toxins.
- Manages Menopausal Symptoms: Some studies suggest that liquorice root extract may reduce the frequency and severity of hot flushes in menopausal women, likely due to its mild oestrogenic effects.
The Significant Risks of High Glycyrrhizin Consumption
The most significant health risks from liquorice consumption come from excessive intake of glycyrrhizin, the compound responsible for its sweet taste. This can lead to a condition called pseudohyperaldosteronism.
Consequences of Glycyrrhizin Toxicity
- Blood Pressure Elevation: Glycyrrhizin can cause the body to retain salt and water while losing potassium, leading to severe hypertension (high blood pressure).
- Hypokalemia (Low Potassium): The resulting loss of potassium can cause muscle weakness, lethargy, and potentially life-threatening cardiac arrhythmias (irregular heartbeat).
- Fluid Retention: This can lead to swelling (edema), which is particularly dangerous for individuals with pre-existing heart or kidney conditions.
- Hormonal Interference: Glycyrrhizin can affect cortisol levels, interfering with adrenal function.
- Drug Interactions: Licorice can interact with medications for blood pressure, blood thinners (warfarin), and diuretics, reducing their effectiveness or increasing side effects.
Liquorice vs. Deglycyrrhizinated Liquorice (DGL)
To mitigate the risks associated with glycyrrhizin, some products are made with deglycyrrhizinated liquorice (DGL). This is an extract where the majority of the glycyrrhizin has been removed, making it a much safer option for supplemental use, though its medicinal efficacy may be altered.
How Much Liquorice is Safe?
Because the glycyrrhizin content in commercial products varies widely, it is difficult to give a standard safe dosage. However, the World Health Organization (WHO) and European Scientific Committee of Food (SCF) recommend limiting glycyrrhizin intake to no more than 100 mg per day for the average adult.
Comparison Table: Liquorice Root vs. Liquorice Candy
| Feature | Real Liquorice Root | Commercial Liquorice Candy |
|---|---|---|
| Source | Root of the Glycyrrhiza glabra plant | Liquorice extract, sugar, binding agents, and often anise oil |
| Active Compound | High concentration of glycyrrhizin | Variable; can contain high levels of glycyrrhizin or none at all (flavoured with anise oil) |
| Health Benefits | Anti-inflammatory, antioxidant, supports digestion and liver health | Minimal to none; dependent on the true liquorice content |
| Main Risks | Overconsumption of glycyrrhizin leading to hypertension and hypokalemia | High sugar content, potential glycyrrhizin toxicity if real extract is used excessively |
| Best For | Herbal remedies, teas (in moderation), and deglycyrrhizinated supplements (DGL) | Occasional treat; enjoyment in moderation |
Conclusion
Is eating liquorice good for you? The answer is that it's a double-edged sword. While the therapeutic benefits of genuine licorice root are supported by centuries of use and some scientific evidence, the risks associated with its primary active compound, glycyrrhizin, are significant and cannot be ignored. For most people, enjoying commercial liquorice candy in moderation poses a low risk, provided it doesn't contain high concentrations of true liquorice extract. However, those with pre-existing health conditions like high blood pressure, heart disease, or kidney problems should avoid high-glycyrrhizin products entirely. If you wish to use liquorice for its medicinal properties, opt for deglycyrrhizinated (DGL) supplements or consult a healthcare professional to ensure it is safe for your individual needs. When it comes to this popular treat, knowledge and moderation are key.
A Note on Pregnancy
Pregnant women should avoid consuming liquorice root extract, especially in large amounts, as it has been linked to negative pregnancy and childhood outcomes and may increase the risk of preterm delivery.
Optional Outbound Link
For more information on herbal remedies, visit the National Center for Complementary and Integrative Health (NCCIH) at the NIH, a reliable resource for evidence-based information on licorice root and its safety.
