How healthy is licorice really? Find out here what side effects the black treat has, how much you can snack on and why licorice can still be good for your body.
Not everyone likes licorice due to its distinctive, bitter-salty aroma. Anyone who likes it will find it hard to get enough of it. The black candy is particularly popular in northern Germany and Scandinavia. But too much licorice is not healthy.
The so-called raw licorice is obtained in a complex process from the roots of the medicinal plant licorice. The legume grows in the Mediterranean and Central Asian countries. Mixed with sugar, glucose syrup, flour, potato starch, flavors and sometimes ammonia, the tough black base material creates a wide variety of variations and flavors. Liquorice is also enjoyed, for example, in the form of licorice liqueur or licorice ice cream.
Healthy Liquorice: Use as Medicine
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Liquorice was first a medicine before it became the candy we know. Romans, Greeks and Egyptians valued the healthy effects of licorice and used the plant sap to combat colds, lung and stomach diseases.
So licorice can be healthy and is still used medicinally today, often as an ingredient in cough syrups. Doctors believe that licorice root has a healing effect on inflammation, reduces excess stomach acid and loosens mucus from the bronchi. A review by Iranian researchers from the University of Medical Science attributes a whole range of effects to licorice root on the body:
- expectorant
- antibacterial
- anti-inflammatory
- antiviral
- antioxidant
- cholesterol lowering
- soothing for the stomach lining
A study at the National Defense Medical College in Japan concludes that the glycyrrhizic acid found in licorice root may likely speed recovery from upper respiratory tract infections. The acid is used by the pharmaceutical industry as a raw material for new types of medication, including for the treatment of HIV and the infectious disease SARS.
Too much licorice is unhealthy
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The glycyrrhizic acid in licorice is also responsible for the fact that snacking can be a strain on your health. The American Heart Association warned in 2017 that too much licorice is not healthy – citing, among other things, an official warning from the US Food and Drug Administration (FDA). A more recent Danish study from 2023 also comes to this conclusion.
The consequences of too much licorice:
- With glycyrrhizin, potassium is excreted and the absorption of sodium and water increases. This can cause high blood pressure and cardiac arrhythmias, according to the American Heart Association.
- Liquorice lowers testosterone levels, which can lead to temporary erectile dysfunction.
- According to the Federal Office for Risk Assessment (BfR), too much licorice can lead to water retention and edema.
- During pregnancy, licorice can have a negative impact on the development of the embryo. You can find detailed information in this article: Liquorice during pregnancy: This is what you should keep in mind.
- Glycyrrhizin can change the effects of some medications if consumed in excess.
According to the American Heart Association, the FDA advises caution in particular for people over 40 and with underlying medical conditions. For them, too much licorice is particularly unhealthy.
Children’s and strong licorice: This much licorice is healthy
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Liquorice is healthy if you consume it in moderation. The BfR recommends consuming less than 100 milligrams of glycyrrhizin per day and avoiding regular licorice consumption. Therefore, you should not eat more than 100 grams of children’s licorice per day, according to Bayerischer Rundfunk. This corresponds to about a quarter of a standard pack.
However, you should be particularly careful with licorice that is labeled as “adult licorice” or “not children’s licorice” or “strong licorice”. These products have a significantly higher proportion of glycyrrhizic acid and are usually mixed with ammonia. According to Bayerischer Rundfunk, licorice products with a licorice content of 0.1 grams per 100 grams or more are considered adult licorice, while strong licorice is products with a licorice content of 0.4 grams or more.
More about it here:
According to the BfR’s recommendation, you should eat a maximum of 50 grams of adult licorice and a maximum of 25 grams of strong licorice per day, according to Bayerischer Rundfunk. People with high blood pressure or cardiac arrhythmias should generally avoid licorice.
Tip: To benefit from the health benefits of licorice root, you can also prepare licorice root tea and avoid licorice.
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Revised by Philipp Multhaupt
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