Licorice Supplement: Benefits, Dosage, and Safety Tips

If you’ve heard about licorice root in teas or candy, you might wonder if a real supplement can help you. The short answer is yes—licorice can support digestion, soothe a sore throat, and even help with stress when used correctly. But like any herb, it comes with rules. Below you’ll get the basics on what it does, how much to take, and what to watch out for.

What Licorice Does for Your Body

Licorice contains a compound called glycyrrhizin. That ingredient can calm an irritated stomach lining, making it useful for occasional heartburn or gastritis. It also has mild anti‑inflammatory properties, so some people use it for sore throats or mild coughs. A surprising benefit is its possible effect on cortisol, the stress hormone—small doses may help the body handle everyday stress better.

People also take licorice for adrenal support, especially if they feel constantly tired. The herb can influence electrolyte balance, which is why athletes sometimes use it for endurance. Keep in mind, not every claim is backed by big studies, but the traditional use spans centuries, and many users report real relief.

How to Take Licorice Safely

Start low. A typical daily dose for a standard extract is 100–200 mg of glycyrrhizin, which usually translates to one to two capsules of a 250 mg licorice root supplement. If you’re using a powdered form, 1–2 grams per day is common. Always follow the product’s label and never exceed the recommended amount.

Watch the clock. Licorice can raise blood pressure and cause low potassium if you take it for more than two weeks straight. That’s why many experts suggest a “cycle”: 2‑3 weeks on, then a week off. If you have hypertension, kidney disease, or are on blood‑pressure meds, talk to a doctor before starting.

Pregnant or nursing? Skip it. Glycyrrhizin can affect hormone levels, which isn’t safe for a developing baby. Also, if you’re on diuretics, heart meds, or steroids, check with your healthcare provider—interactions can happen.

Choosing a product matters. Look for “deglycyrrhizinated licorice” (DGL) if you want the gut‑soothing benefits without the blood‑pressure risk. DGL removes most of the glycyrrhizin, making it a safer daily option for digestive support.

In short, licorice can be a helpful, natural addition to your routine when you respect the dosage limits and keep an eye on any side effects. Start small, monitor how you feel, and always keep your doctor in the loop if you have existing health issues.