Organic Licorice Root Powder
Also known as: Licorice root, sweet root, Glycyrrhiza, Glycyrrhiza glabra
Overview
Organic Licorice Root Powder is derived from the dried root of the Glycyrrhiza glabra plant, a botanical extract widely used in traditional medicine and as a natural flavoring agent. Its primary active compound is glycyrrhizin. This supplement is primarily applied for metabolic health, liver protection, and gastrointestinal relief, and also exhibits anti-inflammatory properties. Some preliminary research suggests potential cognitive support. The research maturity level for licorice root is moderate to advanced, with multiple randomized controlled trials (RCTs) and systematic reviews supporting its benefits, particularly in metabolic health. However, its safety profile is well-characterized, with known adverse effects related to glycyrrhizin's mineralocorticoid-like effects, which can influence fluid retention and blood pressure. The quality of available evidence is high, with several high-quality RCTs and meta-analyses confirming its efficacy and outlining its safety considerations.
Benefits
Licorice root offers several evidence-based benefits. Primary effects include significant reductions in body weight and BMI in overweight or obese individuals, consistently shown in meta-analyses with statistically significant results (p < 0.05). These effects are clinically relevant for metabolic health and are typically observed within weeks to months of supplementation. Additionally, licorice root demonstrates potential liver protective effects, particularly in chronic hepatitis, with long-term use linked to improved liver function markers, though this can be accompanied by mild, reversible hypokalemia and hypertension. Secondary benefits include anti-inflammatory actions and gastrointestinal relief, including alleviation of oral and skin disorders. While less robust, some preliminary evidence suggests cognitive benefits and neuroprotection, particularly in conditions like Parkinson’s disease and dementia. Overweight/obese adults and patients with liver disease are the populations most likely to benefit from its use.
How it works
The primary mechanism of action for licorice root, specifically its active compound glycyrrhizin, involves the inhibition of the enzyme 11β-hydroxysteroid dehydrogenase type 2 (11β-HSD2). This inhibition leads to increased local cortisol activity, which in turn produces mineralocorticoid effects, influencing fluid retention and blood pressure by acting on the renin-angiotensin-aldosterone system (RAAS). Licorice also exerts anti-inflammatory effects by modulating cytokine production and inhibiting the NF-κB pathway. Furthermore, it modulates liver enzyme activity and provides protection to the gastrointestinal mucosa. Glycyrrhizin is metabolized by intestinal bacteria into glycyrrhetinic acid, which is the active form absorbed systemically, contributing to its systemic effects.
Side effects
While generally safe at moderate doses, high doses or prolonged use of licorice root can lead to significant side effects, primarily due to mineralocorticoid excess. Common side effects, occurring in over 5% of users, include mild edema (fluid retention), hypertension (high blood pressure), and hypokalemia (low potassium levels). Less common side effects (1-5%) may include headache and fatigue. Rare but serious side effects (less than 1%) can involve severe hypertension, cardiac arrhythmias, and muscle weakness. Licorice root can interact with several medications, including diuretics, corticosteroids, antihypertensives, and oral contraceptives, potentially altering their effects or exacerbating side effects. It is contraindicated in individuals with pre-existing conditions such as hypertension, cardiovascular disease, kidney disease, or those on medications affecting potassium or blood pressure, who should avoid its use or use it only under strict medical supervision. Caution is also advised for pregnant women and individuals with pre-existing electrolyte imbalances.
Dosage
The minimum effective dose of licorice root for metabolic effects, based on various studies, typically provides approximately 100-200 mg of glycyrrhizin daily. The optimal dosage ranges from 100-400 mg of glycyrrhizin per day, though specific formulations may vary. It is generally recommended not to exceed 400 mg of glycyrrhizin daily to prevent the onset of adverse mineralocorticoid effects such as hypertension and hypokalemia. Consistent daily intake is advised, with weight and metabolic benefits typically appearing over several weeks to months. When using the powder form, it is crucial to ensure it is standardized for its glycyrrhizin content. The bioavailability of glycyrrhizin depends on its conversion to glycyrrhetinic acid by gut microbiota. While no specific cofactors are required, monitoring potassium levels is recommended during supplementation, especially with prolonged use or higher doses.
FAQs
Is licorice root powder safe for long-term use?
Long-term use of licorice root can lead to hypertension and hypokalemia. Medical supervision and monitoring of blood pressure and potassium levels are recommended for prolonged use.
Can it be used for weight loss?
Yes, evidence from meta-analyses supports that licorice root can lead to modest but statistically significant reductions in body weight and BMI, particularly in overweight or obese individuals.
Does it cause high blood pressure?
High doses or prolonged use of licorice root can induce hypertension due to its mineralocorticoid effects, which increase fluid retention and impact blood pressure regulation.
Is it safe during pregnancy?
Licorice root is generally not recommended during pregnancy due to the risk of hypertension and potential hormonal effects that could impact both the mother and the fetus.
How soon will I see effects?
Weight and metabolic effects may become noticeable within weeks to months of consistent supplementation. However, side effects, particularly those related to mineralocorticoid activity, can appear within days at higher doses.
Research Sources
- https://www.mdpi.com/2072-6643/16/21/3768 – This systematic review with meta-analysis and trial sequential analysis by Wu et al. (2024) investigated metabolic changes after licorice consumption in clinical trials. It confirmed beneficial effects on weight and other metabolic markers, highlighting the dose-dependent risk of mineralocorticoid side effects. The study's robust methodology, including trial sequential analysis, strengthens the reliability of its findings.
- https://pubmed.ncbi.nlm.nih.gov/29433679/ – Luís et al. (2018) conducted a systematic review and meta-analysis of randomized controlled trials assessing licorice's effect on body weight and BMI. The study found statistically significant reductions in both parameters with licorice supplementation, despite some heterogeneity in formulations and doses. The quality of the included studies was assessed as moderate to high.
- https://www.alzdiscovery.org/uploads/cognitive_vitality_media/Licorice-Root-Cognitive-Vitality-For-Researchers.pdf – Kwon et al. (2020) provided a comprehensive review of licorice's pharmacological efficacy and safety, covering its clinical applications, including liver disease. The review noted that mild, reversible hypokalemia and hypertension are possible in long-term users, with rare serious adverse events primarily linked to pre-existing conditions. It emphasized the importance of monitoring patients during licorice supplementation.
Supplements Containing Organic Licorice Root Powder
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