Licorice Root vs. Licorice Candy: The Crucial Difference
It's important to distinguish between real plant-based licorice and licorice-flavored candy. True licorice comes from the root of the Glycyrrhiza glabra plant and is known for its potent medicinal properties and distinctive flavor. Licorice candies, particularly red varieties, often contain no real licorice at all, using anise oil or artificial flavorings instead. Even black licorice candy varies widely, with some containing little to no actual licorice extract. Therefore, the health effects discussed pertain to the extract or root of the Glycyrrhiza glabra plant, not generic candy.
The Potential Health Benefits of Licorice Root
Historical and modern research highlights several promising uses for licorice root, primarily due to its anti-inflammatory, antioxidant, and antimicrobial properties.
Digestive Health Support
- Relieves Acid Reflux: Studies suggest licorice root extract may help soothe symptoms of gastroesophageal reflux disease (GERD), including acid reflux and heartburn. A 2017 study found that taking licorice root daily was more effective at symptom reduction over a two-year period than standard antacids.
- Heals Peptic Ulcers: The active compounds, including glycyrrhizin and flavonoids, can increase mucus production in the stomach, which helps protect the stomach lining. This can aid in the healing of peptic ulcers caused by H. pylori bacteria.
- Soothes Stomach Irritation: Deglycyrrhizinated licorice (DGL), a form with the glycyrrhizin removed, is often used to relieve symptoms of general gastric irritation.
Respiratory and Immune System Benefits
- Eases Respiratory Conditions: Licorice root acts as an expectorant, helping to loosen and expel mucus, which is beneficial for conditions like coughs, bronchitis, and asthma. Glycyrrhizin has shown potential in test-tube studies for antiviral activity.
- Fights Bacteria and Viruses: The antimicrobial properties of licorice are effective against various bacteria, including Salmonella and E. coli, and some fungi like Candida albicans. Licorice gargles or lozenges have also been shown to prevent or lessen the severity of a sore throat after surgery.
Skin and Menstrual Health
- Manages Skin Conditions: The anti-inflammatory and antioxidant properties of licorice root extract can help treat skin conditions such as eczema. One study found a licorice root cream to be as effective as a 1% hydrocortisone cream for treating eczema symptoms.
- Addresses Menopausal Symptoms: Licorice root contains phytoestrogens, plant-based compounds that mimic estrogen. Some studies suggest it can reduce the frequency and severity of hot flashes in menopausal women, though more research is needed.
The Serious Risks of Glycyrrhizin
Despite its benefits, the primary active compound, glycyrrhizin, can cause significant and potentially life-threatening side effects, especially with excessive and prolonged consumption. This is because glycyrrhizin mimics the effects of aldosterone, a hormone that regulates salt and water balance.
Cardiovascular and Kidney Dangers
- High Blood Pressure and Hypokalemia: Excessive licorice intake can cause the kidneys to retain salt and water while excreting too much potassium. This leads to high blood pressure (hypertension) and dangerously low potassium levels (hypokalemia).
- Cardiac Complications: The electrolyte imbalance can cause serious heart problems, including irregular heart rhythm (arrhythmia), and in severe, rare cases, cardiac arrest. Fatal cases have been reported from excessive consumption.
- Increased Risks: The risks are heightened for individuals with pre-existing conditions like heart disease, high blood pressure, or kidney disease.
Who Should Be Especially Cautious?
- Pregnant Women: Large amounts of licorice are considered unsafe during pregnancy and can increase the risk of premature delivery.
- Individuals on Certain Medications: Licorice can interact with several medications, including blood pressure drugs, diuretics, and blood thinners like warfarin.
- Over-40s: The FDA warns that consuming more than 2 ounces of black licorice daily for two weeks may cause issues for people over 40.
Comparison: Licorice Root vs. DGL (Deglycyrrhizinated Licorice)
| Feature | Licorice Root (with Glycyrrhizin) | Deglycyrrhizinated Licorice (DGL) |
|---|---|---|
| Glycyrrhizin Content | Contains the active compound glycyrrhizin. | Processed to have the glycyrrhizin removed. |
| Key Health Benefits | Anti-inflammatory, anti-viral, digestive support. | Primarily focuses on digestive support, especially soothing mucosal lining. |
| Primary Risk | Hypertension, hypokalemia, cardiac issues, especially with high dose/long-term use. | Significantly reduced risk of hypertension and other glycyrrhizin-related side effects. |
| Safety Profile | Caution required, especially for at-risk groups and long-term use. | Generally considered safer for prolonged use and for at-risk individuals. |
| Medical Consensus | Use only under medical supervision; dosages must be controlled. | May be a safer option for digestive issues, but still requires consultation for proper use. |
How to Use Plant-Based Licorice Safely
If you are considering using licorice for its health benefits, always consult a healthcare professional first, especially if you have pre-existing conditions or take other medications. For individuals seeking the digestive benefits without the glycyrrhizin-related risks, DGL supplements are often the recommended alternative. Always check the product label for the specific ingredients and glycyrrhizin content. The World Health Organization recommends a glycyrrhizin limit of 100 mg per day for most adults, though a recent study suggests even lower amounts can affect blood pressure. For more information on the effects of glycyrrhizin, read this article from the National Institutes of Health.
Conclusion
While plant-based licorice root offers a range of potential therapeutic benefits, particularly for digestive and respiratory health, its potent active compound, glycyrrhizin, carries serious health risks. The key to answering "is plant-based licorice good for you?" lies in understanding the difference between the whole root and processed alternatives like DGL. By exercising caution, consulting a healthcare provider, and choosing glycyrrhizin-free options when appropriate, it is possible to leverage its benefits while mitigating the risks. Excessive consumption of licorice-containing products, including some candies, can lead to dangerous side effects, especially for those with hypertension, heart, or kidney conditions.
