Licorice Root vs. Licorice Candy: Understanding the Distinction
Before diving into the health implications, it is crucial to distinguish between natural licorice root and the black licorice candy sold in most stores.
- Natural Licorice Root: This comes from the Glycyrrhiza glabra plant. For centuries, its root has been used in traditional medicine for its rich compound, glycyrrhizin, which provides its potent flavor and medicinal properties.
- Black Licorice Candy (often American): Many products labeled "black licorice" in North America are flavored with anise oil, not real licorice root extract. Anise provides a similar taste but lacks the active compounds that cause health benefits and risks. Therefore, this candy does not carry the same concerns as products with actual licorice root.
- Specialty Black Licorice (e.g., European): Many European varieties, particularly in countries like the Netherlands, do contain real licorice root extract and can have high levels of glycyrrhizin, including potentially harmful salted variations.
The Health Benefits of Licorice Root
While black licorice candy offers little more than sugar, supplements and foods containing pure licorice root or its extracts have shown some promising medicinal properties.
- Digestive Aid: Licorice root has been used to soothe digestive issues like heartburn, indigestion, and acid reflux. It can protect the stomach lining and may help treat peptic ulcers by fighting the H. pylori bacteria.
- Sore Throat and Respiratory Health: As a demulcent and expectorant, licorice root can calm and coat an irritated throat, helping to clear mucus. Studies show that gargling with licorice solution can reduce post-intubation sore throat.
- Anti-Inflammatory and Antioxidant Effects: Compounds within licorice, including flavonoids, exhibit powerful anti-inflammatory and antioxidant activities, which may combat oxidative stress and chronic inflammation.
- Oral Health: Research suggests that licorice extract may help fight against certain bacteria responsible for tooth decay, cavities, and gingivitis.
- Skin Conditions: Topical applications of licorice root extract have shown potential in helping to treat eczema and may be as effective as some hydrocortisone creams.
The Risks and Dangers of Glycyrrhizin
Licorice's potential for harm is primarily linked to its active compound, glycyrrhizin. Excessive consumption can lead to a condition called pseudohyperaldosteronism, which mimics the effects of excess aldosterone.
- High Blood Pressure: Glycyrrhizin can cause the body to retain sodium and lose potassium. This imbalance can lead to significant increases in blood pressure, especially in individuals with pre-existing hypertension or heart conditions.
- Potassium Depletion: Low potassium levels, or hypokalemia, can cause muscle weakness, lethargy, and dangerous heart rhythm abnormalities (arrhythmia). In rare, severe cases, this can lead to cardiac arrest.
- Heart Failure: Fluid retention caused by glycyrrhizin can worsen congestive heart failure.
- Drug Interactions: Licorice can interfere with several medications, including diuretics, blood thinners (like Warfarin), and blood pressure drugs.
Natural Black Licorice: Benefits vs. Risks
| Feature | Benefits of Natural Licorice Root | Risks of Natural Licorice Root |
|---|---|---|
| Cardiovascular Health | Traditionally used to promote overall vitality, but no direct heart benefits. | High risk of raising blood pressure, depleting potassium, and causing irregular heart rhythms, especially with excessive intake. |
| Digestive Health | Can soothe acid reflux, indigestion, and stomach ulcers. | Glycyrrhizin can cause fluid retention and should be avoided by individuals with chronic hepatitis, liver cirrhosis, or kidney problems. |
| Respiratory Health | Acts as an expectorant to clear mucus and can soothe a sore throat. | Can potentially interact with corticosteroids used for respiratory issues. |
| Active Compounds | Contains antioxidants and flavonoids with anti-inflammatory properties. | Active compound glycyrrhizin can cause serious side effects in large doses. |
| Recommended Use | Occasional and moderate use, or in DGL (deglycyrrhizinated licorice) form. | Daily, prolonged, or excessive consumption is strongly discouraged, particularly for at-risk individuals. |
A Note on Deglycyrrhizinated Licorice (DGL)
For those seeking the potential benefits of licorice without the risks of glycyrrhizin, deglycyrrhizinated licorice (DGL) is a popular alternative. DGL supplements have had the glycyrrhizin removed, retaining many of the beneficial compounds for digestive relief without impacting blood pressure or potassium levels.
Conclusion
Is natural black licorice good for you? The simple answer is that it's a complicated herb best approached with caution. While the Glycyrrhiza glabra root has been prized for centuries for its anti-inflammatory, digestive, and respiratory benefits, its powerful component, glycyrrhizin, carries significant health risks related to blood pressure and heart function. Most North American black licorice candy is flavored with harmless anise oil, but genuine licorice products should be consumed in very small, infrequent amounts, if at all, by healthy adults. Individuals with pre-existing heart, kidney, or blood pressure issues, or those taking certain medications, should avoid it completely. For a safer alternative, deglycyrrhizinated licorice (DGL) offers a way to enjoy the herbal benefits without the associated dangers. Always consult a healthcare provider before using licorice root for medicinal purposes.
How to safely enjoy the taste of licorice
If you simply love the taste of licorice, you can opt for anise-flavored candies, teas, or other products that do not contain actual licorice root extract. The label will list "anise oil" instead of "licorice root extract" or "glycyrrhizin".
- Check the ingredient list to confirm the flavoring source.
- Look for DGL supplements if you want the herbal benefits without the risks.
- Moderate intake is key for products containing real licorice, staying within suggested limits to avoid complications.
