Licorice: What It Is, Benefits, Dosage, and Sources

Nutrienting Team

January 5, 202615 min read

Licorice refers primarily to the root of Glycyrrhiza glabra, a plant native to southern Europe and parts of Asia. It's known for its distinctively sweet and slightly bitter flavor, which comes from a compound called glycyrrhizin. Beyond its culinary applications, particularly in candies and beverages, licorice root has a long history of use in traditional medicine systems across various cultures. This article explores what licorice is, its potential benefits, considerations for dosage, and where it can be found.

Understanding Licorice Beyond the Candy

When most people hear "licorice," they often picture the dark, chewy candy. However, that confectionery is only one application, and often not even the most authentic representation. True licorice flavor originates from the root of the Glycyrrhiza glabra plant. This perennial herb belongs to the legume family (Fabaceae) and can grow quite tall, producing small flowers and pods. The real value, both for flavor and traditional medicinal uses, lies underground in its extensive root system.

The sweetness of licorice root is primarily due to glycyrrhizin, also known as glycyrrhizinic acid. This compound is significantly sweeter than sugar, sometimes cited as 30 to 50 times sweeter than sucrose, and it's responsible for the characteristic taste that defines true licorice. While many licorice candies today use anise oil for flavoring, authentic licorice products derive their taste directly from this root extract.

The historical use of licorice root dates back thousands of years. Ancient Egyptians used it in teas and as a remedy for various ailments. It was also valued in traditional Chinese medicine and Ayurvedic practices. This long history underscores its significance as more than just a flavor enhancer; it has been considered a valuable botanical with diverse properties.

What Is Licorice Made Of?

At its core, licorice is made from the dried and processed root of the Glycyrrhiza glabra plant. The process typically involves harvesting the roots, cleaning them, and then either drying them for direct use (e.g., in teas or chewing sticks) or extracting their active compounds.

The primary active compound, as mentioned, is glycyrrhizin. However, licorice root contains a complex mixture of other substances, including flavonoids, coumarins, and plant sterols, which may contribute to its overall effects. The specific composition can vary depending on the plant's origin, growing conditions, and the extraction method used.

When it comes to licorice candy, the ingredients become more varied. Traditional licorice candy is made by boiling down the licorice root extract with sugar, binders (like flour or starch), and other flavorings. However, many modern "licorice" candies, especially in North America, often use anise oil as the primary flavor agent instead of, or in addition to, actual licorice extract. Anise has a similar flavor profile to licorice but is derived from a different plant altogether (Pimpinella anisum). This distinction is important for those seeking the specific compounds found in true licorice root.

Comparison: True Licorice vs. Anise-Flavored Candy

Feature	True Licorice (e.g., European Licorice Candy, Root Extracts)	Anise-Flavored Candy (Common in North America)
Primary Flavor	Glycyrrhizin from Glycyrrhiza glabra root	Anethole from Pimpinella anisum (anise star)
Source Plant	Glycyrrhiza glabra (licorice plant)	Pimpinella anisum (anise plant)
Active Compound	Glycyrrhizin (sweet, potential health effects)	Anethole (flavor, distinct chemical structure)
Potential Health Implications	Associated with blood pressure changes due to glycyrrhizin in high doses	Generally fewer systemic effects at typical consumption levels
Taste Profile	Sweet, earthy, slightly bitter, complex	Sweet, pungent, often described as "black licorice" flavor

This table highlights that while both can taste similar, their botanical origins and chemical compositions are distinct, leading to different considerations, especially regarding potential health effects.

Licorice Root: Usefulness and Safety Considerations

Licorice root has been studied for various potential health benefits, primarily attributed to its anti-inflammatory, antiviral, and antioxidant properties. However, it's crucial to approach these claims with an understanding of both its potential usefulness and its significant safety considerations.

Potential Uses and Benefits of Licorice Root:

Digestive Support: Licorice root has a long history of use for digestive issues. It's thought to soothe the digestive tract and may help with symptoms of indigestion, heartburn, and gastric ulcers. Deglycyrrhizinated licorice (DGL), where glycyrrhizin is removed, is often recommended for these purposes as it retains some beneficial compounds without the systemic effects of glycyrrhizin.
Respiratory Health: Traditionally, licorice has been used as an expectorant and demulcent, meaning it can help clear mucus and soothe irritated airways. It's often found in cough syrups and lozenges.
Anti-inflammatory Properties: Compounds in licorice, including glycyrrhizin, exhibit anti-inflammatory effects. This has led to its exploration in conditions ranging from skin irritation to certain autoimmune responses.
Antiviral and Antimicrobial Activity: Some research suggests licorice root may possess antiviral and antimicrobial properties, potentially inhibiting the growth of certain bacteria and viruses.
Adrenal Support (Traditional Use): In some traditional medicine systems, licorice is believed to support adrenal function, particularly in times of stress. However, this is an area where specific medical advice is particularly important due to the potential for interactions with cortisol levels.

Safety Considerations and Side Effects:

The primary safety concern with licorice root, particularly in its unprocessed form or in extracts containing glycyrrhizin, revolves around its effect on electrolyte balance and blood pressure. Glycyrrhizin can mimic the effects of aldosterone, a hormone that regulates salt and water balance in the body.

High Blood Pressure (Hypertension): Excessive consumption of licorice containing glycyrrhizin can lead to increased blood pressure. This is due to its effect on potassium and sodium levels, causing the body to retain sodium and water while losing potassium.
Hypokalemia (Low Potassium): The loss of potassium can lead to hypokalemia, which can cause muscle weakness, fatigue, and, in severe cases, abnormal heart rhythms (arrhythmias).
Fluid Retention and Edema: Increased sodium and water retention can result in swelling (edema), particularly in the ankles.
Interactions with Medications: Licorice can interact with various medications, including:

* Diuretics: It can counteract the effects of potassium-sparing diuretics and exacerbate potassium loss with other types of diuretics.

* Blood Pressure Medications: It can interfere with the effectiveness of antihypertensive drugs.

* Corticosteroids: It can amplify the effects of corticosteroids, leading to increased side effects.

* Digoxin: Due to its effect on potassium, it can increase the risk of digoxin toxicity.

* Oral Contraceptives: Some evidence suggests it might interact with oral contraceptives.

Pregnancy and Breastfeeding: Licorice is generally not recommended during pregnancy due to potential risks, including premature birth and adverse effects on fetal development. Its safety during breastfeeding is also not well-established.
Pre-existing Conditions: Individuals with heart disease, kidney disease, liver disease, high blood pressure, or hormone-sensitive cancers should avoid licorice root, especially those containing glycyrrhizin.

Given these significant safety concerns, it's essential to consult with a healthcare professional before using licorice root or supplements, especially if you have existing health conditions or are taking medications. Deglycyrrhizinated licorice (DGL) is often recommended as a safer alternative for digestive issues, as the problematic glycyrrhizin has been removed.

Licorice: Uses, Dosage, and Sources

Licorice finds its way into various applications, from traditional medicine to modern food products. Understanding its different forms, typical dosages, and where to find it is key to using it safely and effectively.

Common Uses of Licorice:

Herbal Medicine: This is perhaps its most ancient and widespread use. Licorice root is a common ingredient in traditional Chinese medicine formulas, Ayurvedic remedies, and European herbal traditions for conditions ranging from digestive upset to respiratory issues and inflammation.
Food and Beverage Flavoring:

* Confectionery: The most recognizable use is in candies, particularly black licorice. While many use anise, authentic licorice candies rely on licorice extract.

* Beverages: Licorice is used to flavor some teas, herbal infusions, and even certain alcoholic drinks (like pastis or ouzo, though these primarily use anise).

* Sweetener: Due to its intense sweetness, licorice extract is sometimes used as a natural sweetener in various food products.

Tobacco Products: Some tobacco products, especially pipe tobacco and chewing tobacco, use licorice as a flavoring agent.
Cosmetics and Skincare: Due to its potential anti-inflammatory and skin-soothing properties, licorice extract is sometimes included in skincare products.

Dosage Considerations:

Determining a precise "safe" dosage for licorice root is challenging because it depends heavily on the form of licorice (whole root, extract, DGL), the concentration of glycyrrhizin, and individual sensitivity.

General Guideline (Glycyrrhizin-containing licorice): For products containing glycyrrhizin, limiting consumption is crucial. Some sources suggest that consuming more than 100 mg of glycyrrhizin per day for prolonged periods can lead to adverse effects, especially in sensitive individuals. Many licorice candies contain significant amounts of glycyrrhizin. For example, some black licorice candies can contain 100-200 mg of glycyrrhizin per ounce.
Deglycyrrhizinated Licorice (DGL): DGL supplements are specifically processed to remove glycyrrhizin, making them generally safer for long-term use, particularly for digestive issues. Typical dosages for DGL might range from 300 mg to 1200 mg taken before meals, but always follow product instructions or a healthcare provider's advice.
Herbal Teas: The amount of glycyrrhizin in licorice tea can vary widely depending on how much root is steeped and for how long. Casual, occasional consumption of licorice tea is generally not a concern for most healthy adults, but regular, heavy consumption should be approached with caution.
Supplements: Licorice supplements come in various forms (capsules, tinctures, liquid extracts). Always check the label for the glycyrrhizin content if it's not a DGL product.

Crucial Advice: There is no universally established safe upper limit for continuous licorice consumption with glycyrrhizin. Due to the potential for serious side effects, especially related to blood pressure and potassium levels, it is highly recommended to consult a healthcare professional before taking licorice supplements or consuming large amounts of glycyrrhizin-containing licorice, especially if you have any pre-existing health conditions or are on medication. Self-treating with licorice can be risky.

Sources of Licorice:

You can find licorice in several forms:

Whole Dried Licorice Root: Available at herbal shops, some health food stores, and online. This can be used to make teas or tinctures.
Licorice Extracts: Concentrated forms of licorice, available as liquid extracts, powders, or granules. These are often used in confectionery or as ingredients in herbal formulations.
Licorice Supplements:

* Capsules/Tablets: Containing powdered licorice root or standardized extracts.

* DGL (Deglycyrrhizinated Licorice): Specifically formulated for digestive support, with glycyrrhizin removed. Available in chewable tablets or capsules.

* Tinctures: Alcoholic extracts of the root.

Licorice Candy: Found in grocery stores and specialty candy shops. Be mindful that many "licorice" candies, particularly in North America, are flavored with anise rather than true licorice extract. Always check the ingredient list if you are seeking genuine licorice.
Herbal Teas: Many herbal tea blends include licorice root for its sweetness and potential soothing properties.

When sourcing licorice, especially for medicinal purposes, look for reputable brands that provide information about the product's purity, standardization (if applicable), and glycyrrhizin content.

All About Licorice Candy: Exploring The Popularity And Distinctions

Licorice candy holds a unique place in the confectionery world, sparking strong opinions – people tend to either love it or dislike it intensely. Its popularity varies significantly by region, with Nordic countries and the Netherlands being particularly fond of strong, often salty, licorice varieties, while North American preferences lean more towards sweeter versions, frequently flavored with anise.

The popularity of licorice candy stems from its distinctive flavor profile. True licorice, derived from Glycyrrhiza glabra, offers a complex taste that is sweet, slightly bitter, and earthy, with lingering aromatic notes. This complexity is what distinguishes it from simpler sweet flavors.

Regional Variations:

European Licorice: Often features a higher concentration of actual licorice extract. Varieties can range from sweet to intensely salty (like Salmiakki in Finland) or mentholated. These often have a chewier, firmer texture.
North American Licorice: Frequently uses anise oil as the primary flavoring, sometimes in combination with licorice extract. These tend to be sweeter and have a softer, more pliable texture. Red licorice, which is not flavored with licorice root at all but with fruit flavors and red dye, is also very popular in North America.

The Role of Anise:

As previously discussed, anise is a common substitute or enhancer for licorice flavor. Anise seeds contain anethole, a compound that imparts a similar aroma and taste to glycyrrhizin. This is why many "black licorice" candies sold outside of traditional licorice-loving regions may contain little to no actual licorice extract. For consumers seeking the potential benefits or specific taste of true licorice, checking the ingredient label for "licorice extract" or "Glycyrrhiza glabra" is essential. If only "anise oil" is listed, it's an anise-flavored candy, not true licorice.

Why the Divide?

The strong opinions surrounding licorice candy likely come down to its unique flavor profile. The bitterness and specific aromatic compounds are not universally appealing. For those who enjoy it, the complexity is a draw. For others, it's an acquired taste they never acquire. The cultural exposure from a young age also plays a significant role; children in countries where licorice is common often develop a taste for it early on.

It's also important to remember that licorice candy, even when made with real licorice extract, is still primarily a confectionery product. It contains sugars and other ingredients, and should be consumed in moderation, especially considering the glycyrrhizin content in true licorice varieties.

What is Licorice? A Holistic View

Bringing together the various facets, licorice, at its core, is the root of the Glycyrrhiza glabra plant, prized for its unique sweetness derived from glycyrrhizin. This botanical has a dual identity: a beloved flavor in confectionery and a historical powerhouse in traditional medicine.

Its identity as a flavor agent is often intertwined with anise, leading to confusion for consumers. While both offer similar aromatic notes, only true licorice contains glycyrrhizin and the full spectrum of compounds found in the Glycyrrhiza glabra root. This distinction is paramount when considering its uses beyond taste.

As a medicinal herb, licorice root has been traditionally employed for its purported benefits in digestive health, respiratory comfort, and anti-inflammatory action. However, these potential benefits come with a significant caveat: the presence of glycyrrhizin. This compound, while responsible for much of licorice's traditional efficacy, also carries the risk of serious side effects, particularly affecting blood pressure and electrolyte balance, especially with high doses or prolonged use.

Therefore, understanding "what is licorice" requires acknowledging its complex chemical makeup, its rich history across cultures, its diverse applications, and the critical importance of moderation and informed use. It's not merely a candy flavor but a potent botanical with both promise and peril, demanding respect and caution from those who choose to engage with it.

FAQ

What does licorice do for your body?

Licorice root, primarily due to compounds like glycyrrhizin, has been traditionally used for various purposes. It's thought to have anti-inflammatory, antiviral, and antioxidant properties. Some traditional uses include soothing digestive issues (like heartburn and ulcers), easing respiratory problems (as an expectorant), and supporting adrenal function. However, the glycyrrhizin in licorice can also affect electrolyte balance, potentially leading to increased blood pressure and low potassium levels, especially with high or prolonged intake. Deglycyrrhizinated licorice (DGL) is a form where most of the glycyrrhizin is removed, making it generally safer for digestive support.

Is licorice a flavor or a candy?

Licorice is both a flavor and a candy. The flavor originates from the root of the Glycyrrhiza glabra plant. This natural flavor is then used to create various products, including licorice candy. However, it's important to differentiate: many candies referred to as "licorice," especially in North America, are flavored primarily with anise oil, which mimics the taste of licorice but comes from a different plant. True licorice candy contains actual licorice root extract.

Who should avoid licorice?

Individuals with certain health conditions or those taking specific medications should generally avoid licorice root, particularly products containing glycyrrhizin. This includes:

People with high blood pressure: Licorice can further elevate blood pressure.
Individuals with heart disease or kidney disease: Due to its effects on fluid retention and electrolyte balance.
Pregnant or breastfeeding women: Licorice is generally not recommended during pregnancy due to potential risks.
People with low potassium levels (hypokalemia).
Anyone taking diuretics, blood pressure medications, corticosteroids, or digoxin: Licorice can interact with these drugs.
Individuals with hormone-sensitive cancers.

If you have any health concerns or take medication, consult a healthcare professional before consuming licorice or licorice supplements. Deglycyrrhizinated licorice (DGL) is often a safer alternative for some conditions, as it has had the problematic glycyrrhizin removed.

Conclusion

Licorice, derived from the root of Glycyrrhiza glabra, is a complex botanical with a rich history in both culinary and medicinal contexts. While its distinct flavor is a beloved component of many candies and beverages, its active compounds, particularly glycyrrhizin, also confer potential health benefits alongside significant safety considerations. Understanding the difference between true licorice and anise-flavored alternatives, being aware of appropriate dosages, and recognizing potential side effects are crucial for safe consumption. For those considering licorice for its purported health benefits, especially in supplement form, consulting a healthcare professional is always the most prudent step to ensure it aligns with individual health needs and does not interact adversely with existing conditions or medications.