Licorice Root Dosage: How Much to Take (Evidence-Based)
Licorice root (Glycyrrhiza glabra and G. uralensis) has been used in traditional medicine across Asia and Europe for centuries. Today it appears in supplements aimed at supporting digestive comfort, respiratory health, and adrenal function. But licorice root dosage is more nuanced than most botanicals — the same compound that drives its benefits also carries real upper-limit concerns.
What Licorice Root Contains
The primary bioactive is glycyrrhizin (also called glycyrrhizinic acid), which accounts for roughly 2–25% of the dry root depending on species and origin. Glycyrrhizin is converted in the gut to glycyrrhetic acid, which inhibits 11β-hydroxysteroid dehydrogenase — an enzyme that inactivates cortisol. This leads to a cortisol-like effect on mineralocorticoid receptors, which is the mechanism behind both its anti-inflammatory actions and its blood-pressure risk at high doses.
Deglycyrrhizinated licorice (DGL) is a processed form with glycyrrhizin removed; it retains many of the mucous-membrane soothing properties with greatly reduced systemic hormonal effects.
Studied Effective Dose Ranges
Clinical studies on licorice root for digestive support (particularly functional dyspepsia) have used standardised preparations providing around 75–150 mg glycyrrhizin per day, or DGL formulations providing approximately 380 mg deglycyrrhizinated extract per dose (Raveendra et al., 2012). A randomised trial investigating the effect of licorice root extract on functional dyspepsia used daily doses that delivered roughly 75 mg glycyrrhizin and found improvements in symptom scores compared with placebo.
For respiratory tract support, traditional and contemporary use typically involves whole-root preparations in the range of 1–5 g dried root per day as a tea or standardised extract.
Dose by Goal
| Goal | Typical Form | Daily Glycyrrhizin Equivalent |
|---|---|---|
| Digestive comfort | DGL tablets or standardised extract | Minimal (DGL) or ~75 mg glycyrrhizin |
| General adaptogenic use | Standardised extract | ~100–200 mg glycyrrhizin |
| Traditional tea (respiratory) | Dried root | Variable; typically low |
Body weight is not a primary dosing variable in the published literature for licorice root — most studies use fixed daily amounts rather than weight-adjusted protocols.
Upper Limits and EFSA Guidance
This is where licorice root departs from most supplements: there is a meaningful safety ceiling. EFSA has noted that glycyrrhizinic acid intake above approximately 100 mg per day may raise blood pressure in susceptible individuals (EFSA, 2008). WHO has similarly flagged that daily intakes above this level over several weeks are associated with hypokalaemia (low potassium) and hypertension.
For people who are sensitive — those with hypertension, kidney disease, or on corticosteroid therapy — even lower amounts warrant caution. DGL formulations substantially reduce this risk.
Timing Relative to Dose
For digestive applications, studies most often administer licorice preparations before meals, typically 20–30 minutes prior. This timing is thought to allow the mucilaginous and anti-inflammatory compounds to coat the gastric mucosa before food arrives.
For adaptogenic or general wellness use, the available evidence does not strongly favour a specific time of day. Splitting a daily dose across two administrations (morning and early afternoon) helps keep peak glycyrrhizin levels moderate.
Practical Protocol
- Start low: Begin with a DGL product or a low-glycyrrhizin standardised extract to assess individual response.
- Duration: Short-term use (4–12 weeks) is supported by available trial data. Long-term daily use at doses delivering meaningful glycyrrhizin should be discussed with a healthcare professional.
- Monitor blood pressure if using whole-root preparations for more than a few weeks.
- Avoid combining with diuretics or corticosteroids without medical guidance.
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FAQ
What is the difference between licorice root and DGL?
DGL (deglycyrrhizinated licorice) has had the glycyrrhizin compound largely removed, making it safer for longer-term use and for people with blood pressure concerns. Standard licorice root retains glycyrrhizin, which is responsible for stronger systemic effects but also for the safety ceiling.
Can I take licorice root every day?
Short-term daily use at low doses is generally considered safe for healthy adults. EFSA guidance suggests staying below approximately 100 mg glycyrrhizin per day to avoid blood pressure effects. DGL is a suitable option for those wanting longer-term support.
Does licorice root dosage need to be adjusted for body weight?
Published clinical trials typically use fixed doses rather than weight-adjusted amounts. Body weight is not a primary dosing variable in the available evidence base.
References
Raveendra, K. R., Jayachandra, Srinivasa, V., Sushma, K. R., Allan, J. J., Goudar, K. S., Shivaprasad, H. N., Venkateshwarlu, K., Geetharani, P., Sushma, G., & Agarwal, A. (2012). An extract of Glycyrrhiza glabra (GutGard) alleviates symptoms of functional dyspepsia: a randomized, double-blind, placebo-controlled study. Evidence-Based Complementary and Alternative Medicine, 2012, 216970.
EFSA Panel on Food Additives, Flavourings, Processing Aids and Food Contact Materials. (2008). Safety of use of liquorice root extract as a food ingredient. EFSA Journal, 6(7), 690. https://doi.org/10.2903/j.efsa.2008.728
Wang, L., Yang, R., Yuan, B., Liu, Y., & Liu, C. (2015). The antiviral and antimicrobial activities of licorice, a widely-used Chinese herb. Acta Pharmaceutica Sinica B, 5(4), 310–315. https://doi.org/10.1016/j.apsb.2015.05.005
