What Is Licorice Root?
Licorice root (Glycyrrhiza glabra and related species) has been used for millennia across Mediterranean, Middle Eastern, and Asian cultures — both as a sweetening agent and a herbal remedy. Its distinctive sweet flavour comes from glycyrrhizin, a compound roughly 30–50 times sweeter than sucrose. Understanding licorice root food sources requires separating "food" uses (confectionery, flavouring) from "medicinal" levels (standardised extracts for targeted support).
Top Natural Food Sources of Licorice Root
Licorice root glycyrrhizin is encountered in everyday life more often than most people realise:
| Source | Form | Typical use |
|---|---|---|
| Licorice candy and sweets | Dried root extract in confectionery | Snack, traditional sweets in Scandinavia and the Netherlands |
| Herbal teas | Root or root pieces steeped in water | Digestive, soothing teas |
| Anise-flavoured spirits | Dilute extract as flavouring | Small culinary doses |
| Traditional Chinese medicine decoctions | Dried root boiled in water | Herbal medicine preparations |
| Some throat lozenges and syrups | Standardised extract | Over-the-counter preparations |
In Scandinavian countries, salty licorice (called salmiak) is a significant dietary source for regular consumers. However, glycyrrhizin content varies enormously between products and brands.
Bioavailability from Food vs Supplements
Glycyrrhizin from licorice sweets and teas is absorbed in the gut, though with variable efficiency. Food matrices and the form of processing influence how much active compound reaches systemic circulation. Research suggests that the digestive conversion of glycyrrhizin to its active metabolite glycyrrhetinic acid occurs via gut bacteria and varies between individuals (Hosseinzadeh & Nassiri-Asl, 2015).
Standardised licorice root extract supplements deliver defined glycyrrhizin (or deglycyrrhizinated licorice, DGL) content, making dosing more predictable. OstroVit Licorice VEGE 90caps provides a convenient standardised form and is available at maxfit.ee.
Daily Targets from Diet
There is no established dietary reference intake for glycyrrhizin. What does exist is a caution: EFSA has noted that glycyrrhizin from food and supplements warrants attention because chronic high intake is associated with elevated blood pressure and electrolyte changes. These concerns arise at dietary levels consistent with regular heavy licorice candy consumption — not from occasional use.
Cooking and Storage Effects
Drying concentrates glycyrrhizin in the root. Boiling (as in traditional decoctions) extracts it into the liquid, but high temperatures and long extraction times can alter some secondary compounds. If making licorice root tea at home, a gentle 10–15 minute simmer in water is sufficient to extract most of the active glycyrrhizin. Store dried root in an airtight container away from moisture and light to preserve potency.
When Food Is Not Enough
For targeted digestive and mucosal support — which is the most common evidence-based use of licorice root — standardised extracts are preferred because food sources deliver inconsistent amounts. DGL (deglycyrrhizinated licorice) supplements remove most of the glycyrrhizin, making them more suitable for people concerned about blood pressure effects while still providing soothing polyphenols. Whole-root extracts with defined glycyrrhizin are chosen when the full spectrum of the herb is desired.
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FAQ
Is eating licorice sweets the same as taking a supplement?
No. Licorice confectionery contains variable amounts of glycyrrhizin and also sugar, salt, and additives. Supplements provide standardised, predictable concentrations without the extra ingredients.
Can too much licorice root be harmful?
Yes. Chronic high intake of glycyrrhizin is associated with pseudoaldosteronism — a condition characterised by elevated blood pressure, low potassium, and fluid retention. This risk is relevant mainly to very high habitual consumption of licorice products (Isbrucker & Burdock, 2006).
Is licorice root safe during pregnancy?
High intakes of glycyrrhizin during pregnancy have been associated with adverse outcomes in observational research. Pregnant women are generally advised to limit licorice confectionery and avoid high-dose supplements.
References
Hosseinzadeh, H., & Nassiri-Asl, M. (2015). Pharmacological effects of Glycyrrhiza spp. and its bioactive constituents: update and review. Phytotherapy Research, 29(12), 1868-1886.
Isbrucker, R. A., & Burdock, G. A. (2006). Risk and safety assessment on the consumption of licorice root (Glycyrrhiza sp.), its extract and powder as a food ingredient, with emphasis on the pharmacology and toxicology of glycyrrhizin. Regulatory Toxicology and Pharmacology, 46(3), 167-192. https://pubmed.ncbi.nlm.nih.gov/16884839/
Armanini, D., Calò, L., & Semplicini, A. (2003). Pseudohyperaldosteronism: pathogenetic mechanisms. Critical Reviews in Clinical Laboratory Sciences, 40(3), 295-335. https://pubmed.ncbi.nlm.nih.gov/12892318/
