When to Take Licorice Root: Optimal Timing

What Is Licorice Root and Why Does Timing Matter?

Licorice root (Glycyrrhiza glabra) is one of the oldest medicinal herbs, used across traditional medicine systems for its anti-inflammatory, demulcent (mucous-membrane-soothing), and expectorant properties. Its principal bioactive compound, glycyrrhizin, is responsible for both its therapeutic effects and its dose-limiting side effects. For supplement users, timing licorice root intake correctly helps maximise digestive benefits while minimising the risk of hormonal and electrolyte disturbances associated with prolonged high-dose use.

With or Without Food?

Most traditional and clinical use of licorice root for digestive complaints recommends taking it before meals. The rationale is that the demulcent effect — coating and protecting the stomach lining and oesophagus — is most effective when the stomach is relatively empty and the herb can make direct contact with mucous membranes.

A common recommendation for gastric discomfort is to take licorice root (or DGL — deglycyrrhizinated licorice — which has most of the glycyrrhizin removed) approximately 20–30 minutes before eating. This timing aligns with the mechanistic intent of the supplement: protective mucous membrane coating ahead of acid and food exposure.

For other uses — general anti-inflammatory support — the timing relative to food is less critical, and taking it with a meal is perfectly acceptable and may reduce any risk of gastric irritation from the herb itself.

Time of Day and Training

Licorice root does not have a well-studied circadian preference for absorption. Glycyrrhizin is absorbed in the intestinal tract with no strong evidence that absorption differs meaningfully between morning and evening. Practitioners often recommend morning use to maintain consistent dosing habits.

For athletes considering licorice root for adrenal support or anti-inflammatory effects, there is no specific peri-workout timing recommendation supported by controlled research. Licorice root's cortisol-sparing effect (via 11beta-HSD2 inhibition) is a pharmacological effect that unfolds over hours, not minutes, so acute pre-training timing is unlikely to provide acute ergogenic benefit.

Split vs Single Dose

The standard supplemental dose of DGL (deglycyrrhizinated licorice) is typically 380–760 mg, taken two to three times per day before meals. This split-dose approach reflects the herb's intended mechanism — repeated coverage of the gastric mucosa ahead of acid exposure — rather than a pharmacokinetic requirement.

For whole-root licorice extracts (containing glycyrrhizin), a single daily dose in the low range is more common in research contexts, partly to simplify glycyrrhizin load management and safety monitoring.

Interactions Affecting Timing

Licorice root has several clinically relevant interactions:

• Antihypertensive drugs: glycyrrhizin inhibits 11beta-HSD2, causing cortisol to act like aldosterone — raising blood pressure and causing potassium loss. Keep at least 2 hours separation.
• Potassium-depleting medications: concomitant use amplifies potassium loss risk.
• Oral contraceptives and hormone therapies: glycyrrhizin may interact with oestrogen metabolism.
• Digoxin: licorice-induced hypokalaemia can potentiate digoxin toxicity — avoid simultaneous use.

For most healthy supplement users at typical DGL doses, these interactions are primarily of concern with glycyrrhizin-containing products at high doses and prolonged duration.

Practical Daily Schedule

1. For digestive support: take one DGL tablet (380–760 mg) 20–30 minutes before each main meal.
2. Chew DGL tablets if the product is designed for chewing — this enhances contact with the oesophageal and gastric mucosa.
3. If using whole licorice root extract, limit continuous use to 4–8 weeks before a break; do not exceed recommended label doses.
4. Take at least 2 hours apart from antihypertensive medications.
5. Monitor for signs of potassium depletion (muscle cramps, fatigue) if using glycyrrhizin-containing products regularly.

OstroVit Licorice VEGE 90caps is available at maxfit.ee for a convenient plant-based licorice root supplement.

FAQ

What is the difference between DGL and regular licorice root?

DGL (deglycyrrhizinated licorice) has had the glycyrrhizin largely removed, making it safer for longer-term and higher-dose use without the blood pressure or potassium-loss concerns. Regular licorice root extract retains glycyrrhizin and is more potent but requires stricter dose and duration limits.

How long can I take licorice root?

For DGL at standard doses, use of up to 3–6 months appears safe in healthy adults based on available data. Whole-root licorice containing glycyrrhizin should generally be limited to 4–6 weeks of continuous use at supplemental doses to avoid endocrine effects. Always follow product label guidance.

Can I take licorice root every day?

DGL at recommended doses is suitable for daily use for gut and digestive support. Glycyrrhizin-containing licorice root is best used in cycles rather than continuously due to its cortisol-sparing and aldosterone-like effects at higher doses.

References

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/16979327/

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://pubmed.ncbi.nlm.nih.gov/26579434/