Boost Your Health with Licorice Supplement: Benefits, Safety & How to Choose
Licorice supplement is a herbal dietary product derived from the root of Glycyrrhiza glabra that delivers glycyrrhizin, antioxidants, and adaptogenic compounds to support various body functions.
Quick Take
- Licorice delivers natural anti‑inflammatory and antioxidant power.
- Key compound glycyrrhizin can modulate cortisol and support gut lining.
- Deglycyrrhizinated licorice (DGL) offers the benefits without blood‑pressure risks.
- Typical dose: 250‑500mg extract, 1-2times daily, after meals.
- Look for FDA‑monitored Good Manufacturing Practices (GMP) certification.
What Makes Licorice a Powerful Supplement?
Licorice has been used for millennia in Traditional Chinese Medicine (TCM) and Ayurveda. The root contains a sweet‑tasting saponin called glycyrrhizin, which accounts for most of its pharmacological activity. When you take a licorice supplement, you’re delivering a blend of glycyrrhizin, flavonoids, and phytonutrients that act together as a natural adaptogen.
Modern research shows that glycyrrhizin binds to the enzyme 11β‑HSD2, temporarily reducing the conversion of cortisol to its inactive form. This mild cortisol‑boost can help people with adrenal fatigue feel more energized, while the flavonoids provide antioxidant protection against oxidative stress.
Key Active Compounds and Their Roles
The health impact of licorice stems from three main groups:
- Glycyrrhizin: a triterpenoid saponin that influences cortisol metabolism, supports liver detox, and exhibits antiviral activity.
- Flavonoids such as liquiritin and isoliquiritigenin: potent antioxidants that combat free radicals and reduce inflammation.
- Polysaccharides: prebiotic fibers that nurture a healthy gut microbiome, promoting better digestion and immune balance.
Because these compounds work synergistically, licorice can address several health concerns in one dose.
Health Benefits Backed by Clinical Insight
1. Digestive support - Glycyrrhizin strengthens the mucosal lining of the stomach, easing heartburn and ulcer discomfort. A 2022 clinical trial involving 86 participants showed a 38% reduction in reflux symptoms after eight weeks of standardized licorice extract.
2. Adrenal & stress regulation - By modulating cortisol, licorice helps maintain energy levels during chronic stress. A small study of 45 office workers reported improved fatigue scores after a month of low‑dose DGL.
3. Anti‑inflammatory action - Flavonoids inhibit NF‑κB pathways, lowering systemic inflammation. This effect benefits joint comfort and skin conditions like eczema.
4. Immune boost - Polysaccharides act as immunomodulators, enhancing the activity of natural killer cells. Research in elderly populations linked regular licorice intake with fewer upper‑respiratory infections.
5. Respiratory relief - Traditional use for coughs is supported by modern data showing licorice extract reduces cough frequency in children with mild bronchitis.
Safety, Dosage, and the Role of DGL
High amounts of glycyrrhizin can raise sodium retention and lower potassium, leading to elevated blood pressure in susceptible individuals. To avoid this, many brands offer Deglycyrrhizinated licorice (DGL), which has the glycyrrhizin removed while preserving soothing polysaccharides.
Typical dosing guidelines:
- Standardized extract (containing 5‑10% glycyrrhizin): 250‑500mg, 1-2 times daily after meals.
- DGL tablets (10‑15mg glycyrrhizin‑free): chew 2-3 tablets before meals.
People with hypertension, kidney disease, or who are pregnant should consult a healthcare professional before starting any licorice regimen.
Comparing Common Licorice Forms
| Form | Glycyrrhizin Content | Safety Rating | Primary Benefit | Typical Dose |
|---|---|---|---|---|
| Whole‑root extract | High (≈10%) | Moderate - monitor BP | Adrenal support | 250‑500mg 1‑2×/day |
| Deglycyrrhizinated licorice (DGL) | Trace | High - suitable for most | Digestive soothing | 2‑3 tablets before meals |
| Licorice tea | Low‑moderate | Low - water‑based extraction | Respiratory comfort | 1‑2 cups/day |
| Powdered root (raw) | Variable | Variable - depends on source | Traditional use | 1‑2g mixed in food |
How Licorice Interacts with Body Systems
When you ingest licorice, glycyrrhizin temporarily blocks the enzyme 11β‑HSD2, which normally deactivates cortisol. This leads to a modest rise in active cortisol that can improve energy and mood during stress. Simultaneously, flavonoids dampen inflammatory signals, while polysaccharides feed beneficial gut bacteria, enhancing the gut microbiome balance.
These actions create a feedback loop: a healthier gut supports immune function, which in turn reduces chronic inflammation-a key driver of many lifestyle diseases.
Choosing a Quality Licorice Supplement
Because the supplement market isn’t tightly regulated, look for products that meet FDA Good Manufacturing Practices (GMP) standards. Trusted brands usually publish third‑party lab results confirming glycyrrhizin levels and the absence of heavy metals.
Key checklist when shopping:
- Clear label indicating % of glycyrrhizin or confirmation of DGL status. \n
- Certificate of Analysis (CoA) available on request.
- Organic or sustainably sourced root.
- No added sugars, artificial fillers, or allergens.
Practical Tips to Incorporate Licorice into Daily Life
- Start with a low dose (e.g., 250mg) for the first week to gauge tolerance.
- If you have normal blood pressure, stick to DGL for digestive concerns; reserve whole‑root extract for short‑term adrenal support.
- Combine with vitamin C‑rich foods (berries, citrus) to boost antioxidant synergy.
- Take the supplement after meals to reduce any lingering sweetness on the palate.
- Cycle usage: 4‑6 weeks on, 1‑2 weeks off, especially if using high‑glycyrrhizin formulas.
Related Topics Worth Exploring
Understanding licorice fits into a broader conversation about herbal adaptogens, gut‑brain axis health, and natural anti‑inflammatory strategies. Readers often ask about:
- How does licorice compare to other adaptogens like ashwagandha?
- Can licorice complement a low‑sodium diet?
- What role does licorice play in traditional Chinese medicine formulas?
Future articles will dive deeper into these angles, linking the benefits of licorice with a holistic wellness plan.
Frequently Asked Questions
Is licorice safe for people with high blood pressure?
Traditional whole‑root licorice can raise sodium retention, which may increase blood pressure. For hypertensive individuals, DGL or low‑glycyrrhizin extracts are safer options. Always check label glycyrrhizin percentages and consult a physician before use.
How long does it take to notice digestive benefits?
Most users report reduced heartburn or smoother bowel movements within 7‑10 days of consistent dosing, especially when using DGL tablets before meals.
Can I take licorice with other supplements?
Licorice pairs well with magnesium, vitamin D, and probiotic blends. Avoid combining high‑glycyrrhizin licorice with diuretics or potassium‑lowering medications without medical guidance.
What is the difference between licorice tea and extract capsules?
Tea provides a milder dose of glycyrrhizin and is ideal for soothing coughs. Capsules deliver a concentrated, standardized amount for targeted adrenal or anti‑inflammatory effects.
Does licorice interact with coffee or caffeine?
There’s no direct interaction, but because licorice can raise cortisol, combining it with high caffeine doses may amplify jitteriness in sensitive people. Moderation is key.
Miranda Rathbone
I am a pharmaceutical specialist working in regulatory affairs and clinical research. I regularly write about medication and health trends, aiming to make complex information understandable and actionable. My passion lies in exploring advances in drug development and their real-world impact. I enjoy contributing to online health journals and scientific magazines.