Is licorice good before bed? The relaxing and restrictive sides of sweet root
For those seeking natural ways to unwind before sleep, licorice tea often comes up as an option. While some research points to calming effects that can aid sleep, the answer is not a simple 'yes.' The key distinction lies in the type and amount of licorice consumed, particularly the presence of the compound glycyrrhizin.
The calming potential of licorice for sleep
Several properties of licorice root contribute to its reputation as a sleep aid, with some mechanisms backed by scientific research, particularly in animal models.
- GABAergic modulation: Research suggests that compounds within licorice, specifically glabrol, interact with gamma-aminobutyric acid (GABA) receptors in the brain. GABA is a primary inhibitory neurotransmitter that helps calm the nervous system. By enhancing GABA's effects, licorice may promote relaxation and reduce sleep latency.
- Adaptogenic qualities: As an adaptogen, licorice helps the body manage stress. Chronic stress and high cortisol levels are major disruptors of the sleep-wake cycle. By supporting the adrenal glands and regulating cortisol, licorice helps create a more balanced internal environment conducive to rest.
- Anti-inflammatory effects: Licorice root contains anti-inflammatory compounds that can soothe the digestive system and reduce overall inflammation. An inflamed or upset stomach can disrupt sleep, and licorice's ability to soothe these issues indirectly promotes better sleep quality.
- Sore throat relief: The soothing properties of licorice are well-known for providing relief from sore throats and coughs. A calming cup of licorice tea can help ease throat discomfort, allowing for more uninterrupted sleep.
The critical health concerns of glycyrrhizin
Despite its potential benefits, the presence of glycyrrhizin in traditional licorice root presents significant health risks, especially for those with pre-existing conditions. Excessive or prolonged consumption of glycyrrhizin can lead to serious adverse effects.
- Elevated blood pressure: Glycyrrhizin can cause the body to retain sodium and excrete potassium. This mineralocorticoid-like effect can lead to increased blood pressure (hypertension), which is a serious concern for individuals with heart conditions or pre-existing hypertension.
- Electrolyte imbalance: The potassium depletion caused by glycyrrhizin can lead to hypokalemia (low potassium levels), potentially causing irregular heart rhythms (arrhythmia), muscle weakness, and fatigue.
- Fluid retention: Sodium retention can result in edema, or swelling, which can put additional strain on the heart and kidneys.
- Hormonal interactions: Licorice may affect hormone levels, including acting like estrogen in the body. This is a concern for people with hormone-sensitive conditions and can also lower testosterone levels in men.
Whole Licorice vs. Deglycyrrhizinated Licorice (DGL)
The risks associated with glycyrrhizin have led to the development of a safer alternative: Deglycyrrhizinated Licorice, or DGL.
| Feature | Whole Licorice Root | Deglycyrrhizinated Licorice (DGL) |
|---|---|---|
| Contains Glycyrrhizin? | Yes | No (or very minimal amounts) |
| Primary Risk | High blood pressure, low potassium | Very low risk of these side effects |
| Best For | Short-term use, occasional flavor | Long-term use for digestive health |
| Effect on Cortisol | Can interfere with cortisol levels | Minimal impact |
| Common Use | Herbal tea, candy, supplements | Chewable tablets, capsules for gut health |
DGL retains the soothing compounds of licorice root but removes the problematic glycyrrhizin, making it a much safer option for frequent or long-term use. It is particularly effective for soothing the digestive tract and supporting the gut lining without the cardiovascular risks.
How to safely incorporate licorice into your bedtime routine
For those who wish to explore the relaxing benefits of licorice, there are safer ways to do so. The primary recommendation is to avoid regular, high-dose consumption of products containing glycyrrhizin, especially before bed.
- Choose DGL products: For digestive support or general relaxation, opt for chewable DGL tablets or capsules. These provide the gut-soothing benefits without the glycyrrhizin-related risks.
- Limit whole licorice tea: If you enjoy whole licorice root tea, reserve it for occasional use and in small amounts. This is especially important for individuals with hypertension or kidney issues. Herbal blends often combine licorice with other calming herbs, reducing the overall amount of licorice per serving.
- Consider alternative herbal teas: Many other teas offer calming properties without the risks associated with licorice. Options like chamomile, valerian root, and peppermint are popular bedtime choices.
- Consult a professional: Before adding any new herbal supplement to your nightly routine, it is always wise to consult a healthcare provider, especially if you take medication or have underlying health conditions.
The takeaway for better sleep
Ultimately, while licorice has calming potential, the risks of glycyrrhizin in whole licorice make it a poor choice for a regular bedtime ritual, particularly for vulnerable populations. The sweet taste of licorice and its calming properties are appealing, but its potential to increase blood pressure and cause electrolyte issues outweighs the sleep-promoting benefits for most people when used consistently. The safer, glycyrrhizin-free DGL version is the better option for those seeking the soothing effects of licorice on the digestive system without affecting cardiovascular health. For a simple, relaxing bedtime drink, alternatives like chamomile tea are a more universally recommended choice.
Medsafe: Liquorice – All sorts of side effects and interactions
Conclusion
Licorice offers a mixed bag of potential benefits and significant risks when it comes to a nighttime ritual. While research indicates that compounds like glabrol in licorice can promote relaxation and aid sleep by influencing GABA receptors, the primary concern lies with the glycyrrhizin present in whole licorice root. Excessive consumption can lead to serious health issues such as hypertension, low potassium levels, and cardiac arrhythmias, especially in at-risk individuals. For those seeking the digestive-soothing effects without the systemic risks, Deglycyrrhizinated Licorice (DGL) is a much safer alternative. Therefore, while an occasional cup of whole licorice tea may be acceptable for healthy individuals, it is not recommended as a regular sleep aid. Safer alternatives like chamomile or peppermint tea are better choices for promoting consistent, healthy sleep without potential adverse effects. Consulting a healthcare provider is essential before incorporating licorice into a nightly routine, especially for those with pre-existing health concerns.
