Home Supplements That Start With G Glycyrrhiza glabra: Evidence-Based Uses, Recommended Dosage, Side Effects, and Interactions

Glycyrrhiza glabra: Evidence-Based Uses, Recommended Dosage, Side Effects, and Interactions

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Licorice root (Glycyrrhiza glabra) has a long record in traditional medicine and modern products alike—from soothing lozenges and digestive teas to cosmetic gels for sensitive skin. Its signature constituents, glycyrrhizin (a sweet-tasting saponin) and its active metabolite glycyrrhetinic acid, help explain both its benefits and its risks. Topically, licorice derivatives can calm visible redness and support barrier comfort. Orally, however, excessive or prolonged intake may disturb salt and water balance, leading to elevated blood pressure and low potassium. This guide distills the complex science into practical advice: how licorice works, who it helps, how to use it, how to read labels, common mistakes to avoid, and the clearest safety rules. You will also find evidence-based dosing ranges for teas and standardized extracts used for digestive complaints and cough, plus a concise summary of the research landscape so you can make informed, safe choices.

Quick Overview

  • Topical licorice derivatives can visibly reduce redness and skin discomfort.
  • Oral overuse can cause pseudoaldosteronism with hypertension and hypokalemia.
  • Typical tea dose: 1.5–2 g dried root in 150 ml, 2–4 times daily for up to 4 weeks; keep total glycyrrhizin ≤100 mg/day.
  • Avoid oral licorice with hypertension, heart, kidney, or liver disease, during pregnancy or breastfeeding, and with diuretics, digoxin, or corticosteroids.

Table of Contents

What is Glycyrrhiza glabra and how it works

Licorice is the dried root of Glycyrrhiza glabra L. and closely related species. It contains several families of compounds—most notably the saponin glycosides (led by glycyrrhizin), triterpenes (including glycyrrhetinic acid), and diverse flavonoids such as liquiritin, liquiritigenin, and isoliquiritigenin. These constituents appear in many familiar products: teas, lozenges, syrups, confectionery, herbal capsules, and topical preparations listed on labels as “licorice extract,” “glycyrrhizin,” “glycyrrhetinic acid,” “dipotassium glycyrrhizate,” or “stearyl glycyrrhetinate.”

Understanding licorice starts with what happens after you ingest it. Glycyrrhizin is poorly absorbed intact; intestinal enzymes and microbes convert it into glycyrrhetinic acid and related sulfated or glucuronidated metabolites. Several of these metabolites inhibit the renal enzyme 11β-hydroxysteroid dehydrogenase type 2 (11β-HSD2). This enzyme normally transforms active cortisol into inactive cortisone so that cortisol does not stimulate the mineralocorticoid receptor. When 11β-HSD2 is inhibited, circulating cortisol can bind that receptor, mimicking aldosterone. The result is sodium and water retention with potassium loss—“pseudoaldosteronism.” In everyday terms: too much licorice for too long can raise blood pressure, cause ankle swelling, and drop potassium enough to trigger muscle cramps, weakness, or even arrhythmias in vulnerable people.

This same chemistry also explains licorice’s topical value. Glycyrrhetinic acid and its cosmetic esters are lipophilic and can modulate inflammatory signaling in skin cells, which is why they show up in formulas designed to calm redness, reduce stinging and itch, and support barrier comfort. While topical exposure yields much lower systemic levels than oral intake, quality formulations and sensible use still matter—especially on compromised skin.

Not all licorice is the same. Key label distinctions:

  • Whole-root preparations: Tea or crude extracts with the full phytochemical spectrum, including glycyrrhizin.
  • Standardized extracts: Products stating a defined glycyrrhizin percentage (for example, “standardized to 10% glycyrrhizin”).
  • Deglycyrrhizinated licorice (DGL): Most glycyrrhizin removed, aiming to preserve flavonoids for digestive comfort while minimizing mineralocorticoid-like effects.
  • Topical derivatives: Glycyrrhetinic acid and its salts/esters added to creams, serums, shampoos, or gels to soothe and support skin.

The practical takeaway: licorice’s benefits can be harnessed safely when you match the form to your goal—topical for skin comfort; brief, label-conscious oral use for cough or digestive support; and DGL when you want to avoid glycyrrhizin’s systemic effects.

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Evidence-based benefits and where it helps

Digestive comfort (traditional use with modern guardrails). Licorice tea and soft or dry extracts are traditionally used for burning sensations and dyspepsia. Regulatory herbal monographs in Europe recognize these as traditional indications, with dosing and duration limits to reduce side-effect risks. In practice, many people report short-term relief of sour stomach and throat irritation, particularly when taken after meals. DGL products—having most glycyrrhizin removed—are popular for similar reasons when people wish to avoid mineralocorticoid-like effects. While some historical trials reported symptom benefits, later controlled studies show mixed ulcer-healing results. The present-day consensus is pragmatic: licorice-based products can be a short-term comfort strategy, not a stand-alone cure, and medical evaluation remains important if symptoms persist.

Cough and throat soothing. As an expectorant in simple colds, licorice tea or syrup may ease throat scratchiness and help loosen secretions. This is consistent with traditional approvals for short-term use. Lozenges and syrups often combine licorice with demulcents such as honey or glycerin; always tally total licorice exposure across products.

Skin calming and cosmetic care. Topical licorice derivatives are widely used to decrease the look of redness and improve skin comfort. Many formulations pair glycyrrhetinate salts with barrier lipids, panthenol, or niacinamide. Users often notice reduced stinging and a more even, less blotchy appearance within a couple of weeks. Licorice flavonoids (notably isoliquiritigenin) are also explored for brightening support, largely as part of multi-ingredient blends.

Adjunctive roles under clinician guidance. Licorice constituents are being studied as supportive agents for inflammatory pathways and oxidative stress. These explorations include dermatology, oral mucosa care, and upper-airway applications, usually as adjuncts rather than replacements for standard therapy. If you have a diagnosed condition, discuss any licorice use with your clinician to avoid interactions and monitor blood pressure and potassium when appropriate.

Who is most likely to benefit.

  • People seeking short-term relief of functional dyspepsia symptoms after meals.
  • Those with transient cough or sore throat who want a demulcent tea or lozenge.
  • Individuals with reactive or redness-prone skin building a barrier-support routine.

What benefits to expect—and when.

  • Digestive comfort: within days; reassess if symptoms persist beyond 2 weeks.
  • Cough/throat: often within hours to a few days; seek care if fever, chest pain, or prolonged cough develops.
  • Skin comfort: 1–2 weeks for reduced stinging/redness; 4–8 weeks for steadier, calmer appearance.

In all cases, benefits come with the expectation that you will limit duration, respect dosing, and screen for interactions—the pillars of safe, effective licorice use.

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How to use and dosage for adults

For digestive symptoms (traditional use).

  • Herbal tea (infusion/decoction): Use 1.5–2 g of comminuted dried root in 150 ml water, 2–4 times daily. A practical method is to steep 1 level teaspoon (~1.5–2 g) in hot water for 10–15 minutes and strain. Take after meals.
  • Soft extract (DER 1:0.4–0.5, water): 32 mg 2–3 times daily; do not exceed 160 mg/day (for example, 32 mg up to 5 times).
  • Soft extract (DER 3:1, water): 1.2–1.5 g 3–4 times daily.
  • Equivalent dry extracts: Follow labels that state equivalence to the soft extracts above.

For cough as an expectorant (traditional use).

  • Herbal tea: 1.5 g comminuted root in 150 ml boiling water, 2 times daily (or as decoction). Use for short periods and seek care if sputum becomes purulent, fever develops, or breathing is difficult.

Duration limits.

  • For digestive indications, do not use longer than 4 weeks without medical advice. For cough, seek evaluation if symptoms persist beyond 1 week. Stop sooner if any side effects occur.

Daily glycyrrhizin ceiling (all sources).

  • Keep regular daily glycyrrhizin intake at or below 100 mg/day, counting teas, lozenges, syrups, candies, and herbal capsules. Sensitive individuals may react at lower intakes; the safest assumption is that dose and duration both matter.

DGL (deglycyrrhizinated licorice).

  • Choose DGL when you want digestive comfort with minimal glycyrrhizin exposure. Follow product directions; chewable formats are common, taken shortly before meals. Even with DGL, monitor for unexpected blood pressure changes if you are sensitive or on multiple medications.

Topical use.

  • Look for leave-on products listing glycyrrhetinic acid (up to ~2%), dipotassium glycyrrhizate (often ~0.5–1%), or stearyl glycyrrhetinate (up to ~1%). Apply once daily for a week, then twice daily if well tolerated. Patch-test new formulas on a small area for 3 days before first facial use.

When to adjust or stop.

  • Immediate stop (oral): ankle swelling, rising home blood pressure, headaches, muscle weakness or cramps, palpitations, or unusual fatigue.
  • Stop topical: persistent burning, hives, or worsening redness.

Practical dosing examples.

  • If a lozenge states “licorice extract providing 20 mg glycyrrhizin per lozenge,” two lozenges would contribute 40 mg toward your ≤100 mg/day total—before counting any tea, candy, or syrup that day.
  • A tea blend listing “licorice root” without amounts is hard to tally. Prefer products that specify grams of root per cup or, better yet, glycyrrhizin per serving.

Used this way, licorice can be both effective and conservative—short courses, stated doses, and careful attention to total daily glycyrrhizin.

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How to choose and read labels

Match the form to your goal.

  • For digestive discomfort: Tea or standardized soft/dry extracts with clear dosage instructions, or DGL if you want to minimize glycyrrhizin.
  • For cough/throat: Lozenges or syrups with disclosed licorice content; aim for short-term use.
  • For skin: Leave-on creams, serums, or gels listing glycyrrhetinic acid or its salts/esters at typical cosmetic ranges.

Prioritize clarity on actives.

  • Best labels list: the extract ratio (DER), solvent (water or hydroalcoholic), and either root-equivalent per dose or glycyrrhizin per serving.
  • For DGL: Look for an explicit statement such as “deglycyrrhizinated” or “<1% glycyrrhizin.”
  • For blends: Be wary of proprietary mixtures that don’t quantify licorice; you can’t safely track daily glycyrrhizin without numbers.

Standardization and quality cues.

  • Choose brands that publish certificate-of-analysis summaries, specify heavy-metal and microbial testing, and use pharmacopoeial-grade raw materials (e.g., European Pharmacopoeia compliance).
  • Prefer products with tamper-evident packaging, lot numbers, and expiry dates. For teas, whole-cut or pharmacopoeial cut pieces are less dusty and easier to measure.

Serving math you can use.

  • Tea: If 2 g dried root yields one cup, and you drink 3 cups/day, you’ve ingested 6 g root. Without a disclosed glycyrrhizin content, assume significant exposure; avoid other licorice that day.
  • Candy: A 50 g portion of strong licorice candy can contain >75–100 mg glycyrrhizin depending on brand; a single serving may exceed conservative daily intake.
  • Lozenges/syrups: Count per-piece or per-teaspoon amounts; many “soothing” products are taken multiple times per day and can quickly push totals beyond 100 mg.

Topical ingredient lists.

  • Look for “glycyrrhetinic acid,” “glycyrrhetinate,” or “dipotassium glycyrrhizate.” Pairing with ceramides, panthenol, or niacinamide is common and sensible for barrier support. Avoid fragranced formulas if your skin is reactive.

When in doubt, simplify.

  • During a period of oral use, avoid stacking additional licorice sources (candies, teas, smokeless tobacco, or liqueurs).
  • If your medication list is complex, bring the product to your pharmacist or clinician; a five-minute label check can prevent a week of side effects.

Choosing licorice well is mostly about transparency (know what you are taking), tallying (track glycyrrhizin), and time (use briefly, then reassess).

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Common mistakes and troubleshooting

Mistake 1: “Natural” means “risk-free.”
Licorice is plant-based, but its pharmacology is potent. The same pathway that provides benefits can, at higher systemic exposure, raise blood pressure and lower potassium.

Fix: Treat licorice like a medicine: read labels, limit duration, and keep daily glycyrrhizin ≤100 mg, lower if you take interacting drugs or have cardiovascular, kidney, or liver issues.

Mistake 2: Stacking licorice from multiple products.
People often overlook candies, herbal teas, cough syrups, or traditional blends used the same day.

Fix: During any oral licorice course, avoid licorice candies and other licorice-containing items. Keep a simple daily tally to stay within a safe range.

Mistake 3: Confusing ingredient names.
“Licorice root,” “glycyrrhizin,” and “glycyrrhetinic acid” are related but not interchangeable. DGL is not the same as whole-root extract.

Fix: For oral use, know whether your product contains glycyrrhizin (counts toward the ≤100 mg/day total) or is DGL (minimal glycyrrhizin). For skin, look for glycyrrhetinate salts/esters and typical cosmetic percentages.

Mistake 4: Long-term self-treatment of chronic symptoms.
Months of “digestive support” without evaluation can delay diagnosis of peptic ulcer, Helicobacter pylori infection, reflux complications, or gallbladder disease.

Fix: If digestive symptoms persist beyond 2 weeks, or cough beyond 1 week, seek medical care. Use licorice as a short-term adjunct, not a substitute for diagnosis.

Mistake 5: Ignoring early warning signs.
New ankle swelling, headaches, muscle cramps, palpitations, or an upward drift in home blood pressure can precede more serious events.

Fix: Stop oral licorice at the first warning sign. Check blood pressure at home during use, especially if you have cardiovascular risks or take diuretics.

Mistake 6: Assuming potassium-sparing drugs “cancel out” licorice.
Some medications blunt hypokalemia but can mask early clues that intake is too high.

Fix: Do not rely on medication combinations to neutralize licorice effects. Prevention—conservative dosing and short courses—is safer than “balancing” drugs.

Handled thoughtfully, licorice can be useful and uneventful. The antidote to most mistakes is the same: short duration, transparent labels, and attention to how you feel.

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Safety, interactions, and who should avoid

Core risk: pseudoaldosteronism. Excessive glycyrrhizin intake leads to accumulation of glycyrrhetinic acid–type metabolites that inhibit 11β-HSD2, allowing cortisol to activate mineralocorticoid receptors. The clinical picture includes hypertension, edema, hypokalemia, and metabolic alkalosis. Symptoms can develop within days to weeks and resolve after stopping licorice and correcting electrolytes.

Absolute or strong cautions for oral use.
Avoid oral licorice—or use only with clinician guidance—if you have:

  • Hypertension, heart failure, coronary disease, or arrhythmia.
  • Chronic kidney disease or a history of low potassium.
  • Liver disease or low serum albumin.
  • Pregnancy or breastfeeding (safety not established; animal data suggest reproductive concerns; some human data link high intake with shorter gestation).
  • Endocrine conditions affecting cortisol/aldosterone pathways.
  • Older age with multiple medications.

Medication interactions (high-value list).

  • Diuretics (loop or thiazide): additive potassium loss and BP effects.
  • Digoxin: hypokalemia increases toxicity risk; avoid combination.
  • Corticosteroids (systemic or frequent topical/high-potency): overlapping mineralocorticoid activity.
  • ACE inhibitors/ARBs, potassium-sparing diuretics, MR antagonists: may mask electrolyte changes; do not count on them to make licorice “safe.”
  • Stimulant laxatives: can worsen electrolyte imbalance.
  • Oral contraceptives and some antihypertensives: discuss case-by-case with a clinician or pharmacist.

Topical safety.
Leave-on cosmetic products with glycyrrhetinic acid or its salts/esters at typical concentrations are generally well tolerated. Rare users may experience irritation or allergy; patch-test first if you have reactive skin.

When to seek care urgently (oral use).

  • Severe weakness or cramps, palpitations, or new irregular heartbeat.
  • Rapidly rising blood pressure, severe headache, or swelling.
  • Persistent vomiting or confusion.

Practical safety rules.

  • Keep regular daily glycyrrhizin ≤100 mg/day from all sources.
  • Use for short periods (digestive: up to 4 weeks; cough: 1 week) unless a clinician advises otherwise.
  • Prefer DGL when long-term digestive comfort is the only goal.
  • If you take multiple medications, ask a clinician or pharmacist to review your product before use.

Respecting these rules lets you retain licorice’s benefits while keeping its most important risks firmly in view.

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What the evidence says today

Mechanism and risk are well established. Human volunteer studies, pharmacokinetic modeling, and decades of case reports converge on the same mechanism: glycyrrhetinic acid–type metabolites inhibit renal 11β-HSD2, allowing cortisol to activate mineralocorticoid receptors and drive sodium retention with potassium loss. The clinical pattern—hypertension, edema, hypokalemia, suppressed renin and aldosterone—resolves with cessation and correction. This mechanistic clarity underpins today’s conservative intake advice.

Dose and duration matter—and vary by person. Interindividual differences in gut transit, albumin levels, biliary transporters, age, and co-medications can markedly change how much active metabolite reaches 11β-HSD2. That is why some people react at seemingly modest intakes, while others tolerate higher short-term exposures. The most sensible public-health message is simple and memorable: keep daily intake conservative and courses brief.

Topical benefits are plausible and practice-supported. Laboratory and preclinical data, plus real-world cosmetic use, support licorice derivatives for calming redness and improving skin comfort. Because many formulations include multiple soothing actives, isolating licorice’s unique contribution in controlled human trials remains a research need; nonetheless, user experience and safety assessments support its role in barrier-support routines.

Traditional approvals set reasonable guardrails. European regulatory monographs list licorice root for traditional use in dyspepsia and cough with specific posology, clear duration limits (generally ≤4 weeks for digestive use), and explicit cautions about interactions and at-risk populations. These guardrails map closely to modern risk-factor reviews and should anchor consumer practice.

Evidence gaps and near-term priorities.

  • Better quantification of glycyrrhizin exposure from common foods, candies, and multi-ingredient products to help consumers stay under daily thresholds.
  • Head-to-head trials of DGL vs. whole-root for symptom relief and safety endpoints, using standardized, transparent products.
  • Prospective monitoring tools (e.g., simple potassium or renin/aldosterone checks in high-risk users) to catch problems early during necessary short courses.

Bottom line. If you want licorice’s soothing benefits—on the skin or in the gut—focus on matching the form to the job, counting total glycyrrhizin, and keeping use time-limited. The science supports that thoughtful approach.

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References

Disclaimer

This guide is for general education and does not replace personalized medical advice, diagnosis, or treatment. Licorice can raise blood pressure and lower potassium when overused. If you have heart, kidney, or liver disease, high blood pressure, take diuretics, digoxin, or corticosteroids, or are pregnant or breastfeeding, consult a qualified clinician before use. Seek medical care promptly for swelling, muscle weakness, palpitations, severe headache, or rising blood pressure.

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