Top 10 Health Benefits of Licorice Root: A Sweet Solution for Wellness and Vitality

Top 10 Health Benefits of Licorice Root: A Sweet Solution for Wellness and Vitality

Last Updated: March 3, 2026

For over 4,000 years, Licorice Root (Glycyrrhiza glabra) has occupied a place of extraordinary reverence in the world's oldest healing traditions. Ancient Egyptian pharaohs were entombed with it. Chinese physicians listed it as a "Superior" herb in the Shennong Ben Cao Jing, calling it the "Great Harmonizer" for its ability to enhance the potency of every formula it touched. Ayurvedic practitioners regarded it as Yashtimadhu, a sweet root capable of calming fire and nourishing the deepest tissues.1

Yet somewhere between those ancient apothecaries and the modern supplement shelf, something was lost. Much of the licorice root available today is mass-harvested from depleted soils, processed under conditions that strip the very compounds that made it legendary, and sold as a pale imitation of the root described in those classical texts. Restoring the lost intelligence of the plant requires going back to the beginning, back to the soil itself.

At Sacred Plant Co, our approach is rooted in regenerative thinking. Through Korean Natural Farming (KNF) methods practiced at I·M·POSSIBLE Farm, we build living soil ecosystems teeming with the microbial communities that communicate directly with plant roots. This is the Soil-to-Potency Thesis: when soil microbiology is thriving, plants produce higher concentrations of secondary metabolites, the glycyrrhizins, glabridins, and flavonoids that constitute real medicine. Independent lab verification through our see the science behind our methods confirms what traditional healers understood intuitively. Healthy, living soil produces potent plants.

Botanical Profile: Understanding Glycyrrhiza glabra

Licorice root belongs to the Fabaceae (legume) family and is native to Southern Europe and Central Asia, where it thrives in deep, well-drained soils along river valleys. The name Glycyrrhiza itself comes from the Greek words glykys (sweet) and rhiza (root), and for good reason. Glycyrrhizin, the triterpenoid saponin responsible for licorice's signature sweetness, is approximately 50 times sweeter than sucrose.2

Beyond glycyrrhizin, licorice root contains over 300 identified compounds, including flavonoids such as glabridin, isoliquiritigenin (ISL), and licochalcone, along with phenolic acids, coumarins, and essential oils. These are not just passive passengers in the root tissue. They are defense compounds, chemical weapons the plant produces when challenged by microbial interaction, drought stress, and ecological pressure in living soil. Chemistry created by struggle, not comfort.

Botanical Quick Reference:

• Latin Name: Glycyrrhiza glabra
• Family: Fabaceae (Legume family)
• Plant Part Used: Root and stolons (underground runners)
• Key Compounds: Glycyrrhizin (3-5% of root weight), glabridin, isoliquiritigenin, licochalcone A, liquiritin
• Energetics (TCM): Sweet, neutral to warm; enters Spleen, Lung, and Heart meridians
• Energetics (Ayurveda): Sweet (madhura rasa), cooling virya, sweet vipaka; pacifies Vata and Pitta

How to Identify Premium Licorice Root

The Top 10 Health Benefits of Licorice Root

Licorice root's therapeutic versatility stems from glycyrrhizin and its diverse flavonoid compounds, which collectively offer anti-inflammatory, antimicrobial, antioxidant, and mucoprotective actions across multiple body systems. Here are the ten most well-supported benefits, backed by peer-reviewed research.

1. Supports Respiratory Health and Soothes the Throat

Licorice root is one of the most widely used botanical demulcents for respiratory comfort, helping to soothe irritated airways, calm coughs, and support mucus clearance. Its natural expectorant properties help thin and move mucus from the respiratory tract, while glycyrrhizin's anti-inflammatory activity calms irritation in the bronchial passages. A 2019 review found that glycyrrhizin extract from licorice root may support respiratory comfort due to its anti-inflammatory properties, and noted it as one of the gentler herbal approaches available.3

In Traditional Chinese Medicine, licorice is specifically classified as a Lung herb, used to moisten dryness and transform phlegm. This ancient understanding aligns remarkably well with modern research confirming its mucoprotective and expectorant effects.

2. Aids Digestive Health and Soothes the Gut Lining

Licorice root helps protect and soothe the mucosal lining of the stomach and intestines, making it a traditional go-to for heartburn, acid reflux, and gastric discomfort. The deglycyrrhizinated form (DGL) is particularly valued for gastrointestinal support because it retains the gut-soothing flavonoids while removing the glycyrrhizin that can affect blood pressure. Research indicates that licorice promotes mucus production in the stomach, which coats and protects the gastric lining from acid damage, and may also help improve blood supply to the gut wall, promoting healing.4

The flavonoid compounds in licorice also show gastroprotective properties, supporting the integrity of the intestinal barrier. This is why licorice appears in numerous traditional formulas for digestive harmony across both Western herbalism and TCM.

3. Boosts Immune Function

Rich in antioxidant and immunomodulatory compounds, licorice root supports the immune system's ability to respond to pathogens while helping to regulate excessive inflammatory responses. Glycyrrhizin and its metabolites have demonstrated antimicrobial activity against a range of bacteria and viruses in laboratory studies, including Staphylococcus, Streptococcus, and certain herpes viruses.5 The flavonoid glabridin adds an additional layer of antioxidant protection, scavenging free radicals that can damage immune cells.

Importantly, licorice's immune support is not simply about "boosting." Traditional systems classify it as an immunomodulator, meaning it helps the immune system find balance rather than pushing it into overdrive. This makes it particularly interesting for those seeking gentle, sustained immune support.

4. Supports Hormonal Balance and Adrenal Function

Licorice root has adaptogenic properties that support adrenal function and may help the body manage cortisol levels, making it a traditional ally for stress, fatigue, and hormonal fluctuations. Glycyrrhizin inhibits the enzyme 11-beta-hydroxysteroid dehydrogenase (11β-HSD), which normally breaks down cortisol. In moderate amounts, this can help maintain cortisol availability during periods of adrenal fatigue or chronic stress.6

For women, licorice root has traditionally been used to support hormonal equilibrium during PMS and the menopausal transition. Certain licorice flavonoids, including glabridin and glabrene, have demonstrated mild estrogenic activity in laboratory settings, which may contribute to its traditional reputation for easing hormonal symptoms.

5. Reduces Inflammation

The anti-inflammatory compounds in licorice root, particularly glycyrrhizin and licochalcone A, work through multiple pathways to calm excessive inflammatory responses throughout the body. Glycyrrhizin structurally mimics corticosteroids, giving it a natural ability to modulate inflammatory cascades without the side-effect profile of pharmaceutical steroids. Licochalcone A has shown particular promise in reducing inflammatory markers in laboratory studies.7

Topically, licorice root extracts have been studied for skin inflammation, including eczema and contact dermatitis. A gel containing licorice extract applied topically has shown the ability to reduce redness, swelling, and itching associated with these conditions.

6. Supports Liver Health and Detoxification

Licorice root has a long history as a hepatoprotective herb, meaning it helps shield the liver from damage while supporting its natural detoxification processes. The glycyrrhizin in licorice root has been extensively studied for liver support, with research showing it can help reduce markers of liver inflammation and oxidative stress. In fact, glycyrrhizin-based preparations have been used in clinical settings in Japan and other countries as part of supportive care for liver conditions.8

From a regenerative perspective, the quality and concentration of these hepatoprotective compounds depend directly on the vitality of the soil in which the licorice was grown. Depleted, chemically managed soils simply cannot produce the same density of protective metabolites.

7. Promotes Heart and Cardiovascular Wellness

Licorice root contains flavonoids that support cardiovascular health through antioxidant protection and lipid metabolism modulation. The flavonoid glabridin has demonstrated the ability to reduce oxidation of LDL cholesterol in laboratory studies, a process central to arterial plaque formation. Additionally, the anti-inflammatory properties of licorice compounds help maintain the health of blood vessel walls.

However, an important nuance exists here: while certain licorice compounds support cardiovascular health, excessive glycyrrhizin consumption can raise blood pressure by affecting aldosterone metabolism. This is why appropriate dosing (covered in the Safety section below) and the availability of DGL forms are so important for long-term cardiovascular wellness.

8. Enhances Skin Health and Complexion

Licorice root extract is one of the most effective botanical ingredients for skin brightening, hyperpigmentation reduction, and calming inflammatory skin conditions. Glabridin, the primary flavonoid responsible for these effects, inhibits tyrosinase, the enzyme involved in melanin production, making it effective for addressing dark spots and uneven skin tone. Licochalcone A provides additional anti-inflammatory support for conditions like eczema, rosacea, and acne.9

Applied topically as an infused oil, wash, or incorporated into skincare formulations, licorice root offers a gentle yet effective approach to skin health. This is another area where compound concentration matters. Higher-quality root produces extracts with measurably more glabridin.

9. Relieves Stress and Combats Fatigue

As an adaptogenic herb, licorice root helps the body resist the physiological effects of chronic stress by supporting adrenal gland function and modulating cortisol metabolism. When stress is chronic, the adrenal glands can become depleted, leading to persistent fatigue, poor concentration, and mood disturbances. By gently inhibiting the breakdown of cortisol, licorice root helps maintain the body's natural stress-response capacity without overstimulating it.

This is why licorice root appears in so many adaptogenic formulas. It serves as a foundational "harmonizer" that enhances the action of other adaptogens while providing its own restorative support.

10. Supports Oral Health

Licorice root's antibacterial properties help combat cavity-causing bacteria, support gum health, and may reduce bad breath, making it a valuable addition to natural oral care routines. Research has demonstrated that licorice compounds, particularly licoricidin and licorisoflavan A, can inhibit the growth of Streptococcus mutans and other bacteria associated with dental caries and periodontal disease.10 A 2024 randomized study also found that a herbal mouthwash containing licorice extract showed improvements in halitosis compared to placebo.

The naturally sweet flavor of licorice makes it a pleasant and effective addition to herbal tooth powders, mouth rinses, and chewing sticks, a tradition that dates back centuries in multiple cultures.

Traditional Uses: Licorice in TCM and Ayurveda

Licorice root holds a uniquely important position in both Traditional Chinese Medicine and Ayurveda, valued not only for its own properties but for its ability to enhance and harmonize other herbs in a formula.

In TCM, licorice (Gan Cao) is classified as a "Guide" herb, meaning it directs other herbs to their target organs while moderating harsh or toxic effects. It appears in roughly two-thirds of all classical Chinese herbal formulas. It enters the Spleen, Lung, and Heart meridians, tonifying Qi, moistening the Lungs, and clearing heat-toxins.

In Ayurveda, Yashtimadhu is considered a rasayana (rejuvenative) that nourishes Ojas, the subtle essence of vitality. It pacifies Vata and Pitta doshas while potentially aggravating Kapha when used in excess due to its heavy, sweet nature. It is traditionally used for voice clarity, digestive soothing, and as a vehicle (anupana) to carry other herbs deeper into the tissues.

Scientific Research and Evidence

Modern pharmacological research has identified over 300 bioactive compounds in licorice root, with glycyrrhizin and the flavonoid fraction receiving the most scientific attention for their therapeutic potential.

Glycyrrhizin, comprising approximately 3-5% of dried root weight, is metabolized by intestinal bacteria into glycyrrhetic acid (also called glycyrrhetinic acid), which is the primary bioactive form absorbed systemically. This compound has documented anti-inflammatory properties comparable in mechanism to corticosteroids, primarily through inhibition of 11β-hydroxysteroid dehydrogenase type 2 (11β-HSD2).6

The flavonoid fraction, including glabridin, isoliquiritigenin, and licochalcone A, has demonstrated broad-spectrum bioactivity. These compounds exhibit antioxidant, antimicrobial, anti-tumor, and neuroprotective properties in preclinical studies. A comprehensive 2024 review in Pharmacological Research Modern Chinese Medicine confirmed that licorice flavonoids show particular promise for gastrointestinal health, supporting both mucosal integrity and beneficial gut microbiome composition.4

It is important to note that while preclinical evidence is extensive, large-scale clinical trials for many of licorice root's proposed benefits remain limited. Most available clinical data centers on DGL for gastric conditions, glycyrrhizin preparations for liver support, and topical applications for skin conditions. We always recommend working with a qualified healthcare provider when incorporating licorice root into a therapeutic protocol.

Preparation Methods: Ritual and Practice

The most effective way to prepare licorice root depends on your intended use, but a strong decoction (simmered tea) is the traditional method that extracts the broadest spectrum of beneficial compounds from this dense, woody root.

Decoction (Simmered Root Tea)

Because licorice root is a hard, fibrous root, it requires simmering rather than simple steeping. Add 1 tablespoon of dried, cut-and-sifted licorice root to 2 cups of water. Bring to a boil, then reduce heat and simmer for 15-20 minutes with the lid partially covered. Strain and enjoy warm. The resulting tea should be a rich amber color with a pronounced, lingering sweetness.

Cold Infusion (Overnight Extraction)

For a gentler, slightly sweeter preparation, add 1 tablespoon of licorice root to 2 cups of room-temperature water. Cover and let steep overnight (8-12 hours). Strain in the morning. This method extracts more of the polysaccharides and mucilaginous compounds, making it excellent for gut-soothing applications.

Tincture

Licorice root makes an excellent tincture. Use a 1:5 ratio of dried root to menstruum (a blend of 50-60% alcohol is typically recommended for adequate extraction of both water-soluble and alcohol-soluble compounds). Macerate for 4-6 weeks, shaking daily. Typical dosage: 1-2 mL (20-40 drops), taken 2-3 times daily.

DGL Tablets (Deglycyrrhizinated Licorice)

For those specifically seeking digestive support without the systemic effects of glycyrrhizin, DGL tablets are available commercially. The standard protocol is two 380 mg DGL tablets, chewed thoroughly before meals.

A Note on Ritual Intention

In many traditions, the preparation of licorice root is itself a mindful act. The slow simmer of a decoction invites patience and presence. Setting an intention before preparing your tea, whether for nourishment, healing, or simply gratitude, honors the ancient practice of conscious herbalism that gives Sacred Plant Co its name.

Easy and Nourishing Licorice Root Recipes

These five recipes showcase licorice root's versatility, from warming winter teas to energizing summer drinks, allowing you to incorporate its benefits into your daily routine with ease.

1. Soothing Licorice Root Tea

A classic recipe for enjoying the calming, health-promoting properties of licorice root.

• 1 tablespoon dried Licorice Root
• 2 cups water
• Raw honey or lemon to taste (optional)

Directions: Add licorice root to a saucepan with water. Bring to a boil, reduce heat, and simmer for 15 minutes. Strain into a cup, add honey or lemon if desired, and enjoy warm.

2. Licorice Root and Ginger Detox Tea

A warming blend that supports digestion and gentle detoxification.

• 1 tablespoon dried Licorice Root
• 1 teaspoon fresh ginger, sliced
• 2 cups water
• Dash of cinnamon or turmeric (optional)

Directions: Combine licorice root and ginger in a saucepan with water. Bring to a boil, then simmer for 10 minutes. Strain, add a dash of cinnamon or turmeric if desired, and serve.

3. Licorice Root Honey Syrup for Throat Comfort

A soothing syrup for throat comfort and seasonal wellness.

• 1/2 cup raw honey
• 1 tablespoon powdered Licorice Root

Directions: Warm honey in a small saucepan over low heat (do not boil). Stir in powdered licorice root until fully dissolved. Store in a jar and take 1 teaspoon as needed.

4. Licorice Root Iced Tea with Mint

A refreshing drink for warm days that delivers gentle benefits.

• 2 tablespoons dried Licorice Root
• 1 teaspoon dried peppermint leaves
• 3 cups water
• Ice cubes

Directions: Boil water and simmer licorice root and peppermint for 10 minutes. Strain and let cool completely. Serve over ice and garnish with fresh mint leaves.

5. Licorice Root Energy Smoothie

A nutrient-rich smoothie with licorice root for an energizing start to your day.

• 1 cup brewed and cooled Licorice Root tea
• 1 banana
• 1/2 cup frozen berries (blueberries or strawberries)
• 1 cup spinach or kale
• 1 tablespoon almond butter
• 1 teaspoon chia seeds

Directions: Brew and cool licorice root tea. Blend tea with banana, berries, spinach, almond butter, and chia seeds until smooth. Serve immediately.

Safety Considerations and Contraindications

Contraindications (Who Should Avoid Glycyrrhizin-Containing Licorice)

• Hypertension (High Blood Pressure): Glycyrrhizin can cause sodium and water retention, raising blood pressure. Those with existing hypertension should use only DGL forms.
• Heart Disease or Arrhythmia: Excessive glycyrrhizin can deplete potassium, increasing the risk of irregular heartbeat.
• Kidney Disease: Impaired kidney function increases susceptibility to electrolyte imbalances from glycyrrhizin.
• Pregnancy and Breastfeeding: Research has associated high licorice consumption during pregnancy with increased risk of preterm delivery. Avoid during pregnancy and nursing.
• Hormone-Sensitive Conditions: Licorice's mild estrogenic compounds may affect hormone-sensitive conditions. Consult a healthcare provider.

Drug Interactions

• Diuretics: Licorice may increase potassium loss, compounding diuretic effects.
• Blood Thinners (Warfarin): Licorice may reduce warfarin levels in the body.
• Corticosteroids: Licorice may enhance both therapeutic and adverse effects of corticosteroids.
• Digoxin: Potassium depletion from licorice may increase digoxin toxicity risk.
• Antihypertensives: Licorice may counteract the effects of blood pressure medications.

Energetic Considerations vs. Clinical Contraindications

It is worth distinguishing between clinical contraindications (above) and energetic considerations from traditional systems. In Ayurveda, licorice may aggravate Kapha when used in excess, potentially increasing congestion and heaviness. In TCM, it may contribute to dampness. These are not medical contraindications but rather guidance for long-term, constitution-based use. Always consult with a qualified healthcare provider before adding licorice root to your wellness routine, especially if you take medications.

Dosage Guidelines

Dosage for licorice root varies significantly depending on the form, the presence or absence of glycyrrhizin, and the health goal. The following are general guidelines from traditional and research-based sources. Individual needs may vary.

• Dried Root (Decoction/Tea): 1-2 teaspoons (approximately 2-4 g) simmered in water, 1-2 times daily. Limit continuous use to 4-6 weeks.
• Fluid Extract (1:1): 2-4 mL, taken up to 3 times daily.
• Dry Powder Extract (4:1): 250-500 mg, taken up to 3 times daily.
• DGL Tablets: Two 380 mg tablets chewed before meals for digestive support. DGL can be used long-term as it does not carry the same risks as whole licorice.
• Tincture: 1-2 mL (20-40 drops), 2-3 times daily.

Duration: For products containing glycyrrhizin, most herbalists recommend limiting continuous use to 4-6 weeks, followed by a break of at least 2 weeks. DGL forms can be used for longer periods under guidance. The Chinese Pharmacopoeia specifies a medicinal dosage of 3-9 g per day, with continuous use typically not exceeding three weeks.2

Frequently Asked Questions About Licorice Root

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Conclusion: Reconnecting with the Root of Sweet Medicine

Licorice root's 4,000-year legacy in global herbalism is no accident. Few plants offer such a broad range of therapeutic actions, from soothing an irritated throat to protecting the liver, from calming digestive distress to supporting hormonal balance, all wrapped in a naturally sweet, earthy flavor that makes medicine feel like a gift rather than a chore.

But not all licorice root is created equal. The concentration of glycyrrhizin, glabridin, and the hundreds of other bioactive compounds that make this root remarkable depends on how it was grown, in what kind of soil, and under what conditions. At Sacred Plant Co, we believe that regenerative agriculture is not just a farming method. It is a commitment to restoring the ecological relationships that produce genuinely potent plant medicine.

Whether you brew a simple decoction for seasonal respiratory support, blend it into a daily smoothie for sustained energy, or use it as the harmonizing foundation of a broader herbal protocol, premium licorice root is a cornerstone herb that belongs in every conscious apothecary.

This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any new herbal supplement, especially if you are pregnant, nursing, take medications, or have a pre-existing health condition.