Is Liquorice Good for You? Benefits, Risks & Safe Limits

There’s something almost nostalgic about the sharp, sweet bite of black liquorice—but the question of whether it’s actually good for you has never had a simple answer. For centuries, the root has been credited with calming upset stomachs and soothing sore throats. Modern health authorities, however, have grown increasingly watchful. The culprit is glycyrrhizin, a compound that can send blood pressure climbing with alarming speed. This piece weighs what the science actually says, so you can decide whether that handful of twists is worth it.

Active compound: glycyrrhizin · Top benefit source: BBC Good Food · Key authority: NCCIH.gov · Risk trigger: excess consumption

Four data points surface across authoritative sources, and they paint a clear pattern: the same compound that gives liquorice its distinctive punch also drives its most serious health risks.

Is liquorice good for you, or can it raise blood pressure?

Liquorice root has a long history as a folk remedy. According to BBC Good Food, it may ease digestive issues, coughs, and sore throats—the kind of traditional use that modern supplements still lean on. The National Center for Complementary and Integrative Health (NCCIH) notes that the chemicals in licorice may decrease swelling and increase ulcer-healing compounds, calling it “likely safe in typical food amounts.”

But that qualifier—”typical food amounts”—carries significant weight. The British Heart Foundation (BHF) warns that consuming too much liquorice can cause high blood pressure, fluid retention, muscle weakness, and abnormal heart rhythms. The mechanism is well-documented. Research from PubMed explains that glycyrrhizic acid inhibits 11 beta-hydroxysteroid dehydrogenase, increasing cortisol levels in the kidneys and mimicking aldosterone effects. The result: sodium retention, potassium loss, oedema, and raised blood pressure.

Potential benefits

• May relieve digestive discomfort and acid reflux (Healthline)
• Traditionally used to soothe coughs and sore throats (BBC Good Food)
• May support peptic ulcer healing in some formulations

Blood pressure risks

• Alters potassium and sodium balance, leading to fluid retention (British Heart Foundation)
• Large or moderate daily intake (57g or 2oz) causes negative effects, especially in those over 40 with cardiovascular disease or high blood pressure
• Can trigger heart rhythm abnormalities and, in extreme cases, cardiac arrest (American Heart Association)

The pattern is unmistakable: the same compound responsible for liquorice’s therapeutic reputation also drives its most dangerous side effects when consumed in excess.

How much liquorice can you eat a day?

The answer hinges on glycyrrhizin content, and the thresholds are more precise than most people realize. According to research published in PubMed, individual susceptibility varies dramatically. Sensitive individuals may experience adverse effects from just 100 mg of glycyrrhizic acid daily—roughly equivalent to 50g of liquorice sweets at 0.2% content. Most people, however, won’t see problems until reaching 400 mg per day.

Health authorities have translated these findings into practical guidance. Medsafe (New Zealand’s medicines regulatory authority) recommends an upper limit of 100 mg/day of glycyrrhizin—approximately 60–70g of liquorice sweets. The WebMD notes that consuming 5g+ daily for weeks risks heart attack, while Rutgers University warns that black liquorice’s glycyrrhizic acid can cause swelling, high blood pressure, and potassium depletion, risking arrhythmia or arrest.

The American Heart Association reinforces that glycyrrhizin is 50 times sweeter than sugar and lowers potassium levels significantly when eaten in large amounts, leading to abnormal heart rhythms and heart failure.

Safe limits

• Conservative safe dose: 10 mg glycyrrhizin daily (using a safety factor of 10 from the 100 mg lowest-observed-adverse-effect level) (PubMed)
• Upper limit recommended by Medsafe: 100 mg/day
• Sensitivity increases with age, hypertension, and prolonged digestive transit

Glycyrrhizin thresholds

• 100 mg/day: upper limit (Medsafe guidance)
• 400 mg/day: where most individuals experience adverse effects
• Effects are typically reversible upon cessation—sodium, potassium, and fluid levels return to normal (British Heart Foundation)

The catch is that most products don’t disclose glycyrrhizin content, making precise tracking nearly impossible for consumers. Reaching for the deglycyrrhizinated version sidesteps this uncertainty entirely.

Is liquorice good for your bowels?

The short answer is: potentially, but the evidence is mixed and the mechanism isn’t straightforward. Traditional use supports liquorice as a digestive aid, and BBC Good Food cites its ability to ease digestive issues among its key benefits. Healthline notes that licorice root may relieve acid reflux and support peptic ulcer healing.

However, the relationship between black liquorice and bowel regularity is more complex. High glycyrrhizin intake can cause electrolyte imbalances—including potassium depletion—that affect muscle function throughout the body, including the digestive tract. While this isn’t the same mechanism as a true laxative, the resulting disruption can lead to irregular bowel movements in some people.

Digestive benefits

• May soothe acid reflux and heartburn symptoms
• Traditional use for dyspepsia and stomach discomfort (WebMD)
• Deglycyrrhizinated licorice (DGL) specifically marketed for digestive support

Laxative effects

• Not a primary effect—but potassium depletion from excess consumption can disrupt normal bowel function
• Some commercial liquorice formulations include laxative ingredients (like ammonium chloride in certain European varieties)
• The laxative-like effects people sometimes report are more likely from other ingredients than the root itself

The implication: if you’re reaching for black liquorice specifically hoping to improve bowel regularity, you’re relying more on anecdote than evidence. The more reliable path to digestive comfort runs through DGL supplements or other well-studied approaches.

Is black licorice a healthy snack?

Comparing black liquorice to other sweets reveals a nuanced picture. At its core, it’s still candy—high in sugar, often high in salt (in the case of salty varieties), and calorie-dense. But the root extract does contain compounds that differ meaningfully from purely refined sweets.

Rutgers University notes that antibacterial properties in licorice root extract might help prevent cavities—a benefit you’d never get from, say, gummy bears. This places black liquorice in an odd middle ground: not health food, but not exactly empty calories either.

Nutritional profile

• Contains glycyrrhizin (the compound driving both benefits and risks)
• Antibacterial properties may support oral health (Rutgers University)
• High sugar content—no different from other candy on that front
• Salt content significant in Scandinavian-style varieties

Compared to red licorice

• Red licorice typically contains no actual licorice root—only anise flavoring
• This means red licorice avoids glycyrrhizin’s risks entirely but also gains none of the root’s potential benefits
• Red licorice is essentially sugar, gelatin, and food dye—comparable to other gummy candies
• For those sensitive to glycyrrhizin but wanting the flavor, red licorice offers a risk-free alternative

The trade-off is clear: black liquorice carries real risks if overconsumed, but it also offers something red licorice doesn’t—a plant with documented (if modest) bioactive properties. Whether that tilts the scale depends entirely on how much you eat and who you are.

Who should not consume licorice?

Certain groups face elevated risk and should approach liquorice with considerable caution—or avoid it entirely. The British Heart Foundation specifically highlights people over 40 with cardiovascular disease or high blood pressure as particularly vulnerable. Medsafe notes that sensitivity increases with old age, hypertension, prolonged gastrointestinal transit, and is more common in females.

The WebMD warns that licorice (glycyrrhizin-containing forms) is unsafe in large amounts or long-term, with risks including high blood pressure, low potassium, arrhythmia, kidney failure, heart failure, and pulmonary edema.

High-risk groups

• Anyone with hypertension or cardiovascular disease (British Heart Foundation)
• People over 40, particularly those with existing health conditions
• Individuals on medications that affect potassium levels or blood pressure
• Those with kidney disease or compromised kidney function

Pregnancy and pets

• Pregnancy: The NCCIH advises caution, noting insufficient reliable information about licorice’s safety during pregnancy. High glycyrrhizin intake may affect fetal development through its mineralocorticoid effects.
• Pets: Dogs are particularly sensitive to glycyrrhizin, and accidental ingestion of large quantities of black liquorice can cause serious health issues. Keep all liquorice products well out of reach.

What this means: if you fall into any of these categories, the question isn’t just “how much is safe?”—it’s whether any amount of glycyrrhizin-containing liquorice fits into your health picture at all. Consult your healthcare provider before making it a regular habit.