I'll admit it—for years, I was pretty skeptical about licorice root for adrenal support. In naturopathic school, we learned about its traditional uses, but the whole "adrenal fatigue" concept always felt a bit... fuzzy. Then I started seeing patients with legit HPA axis dysfunction—folks with measurable cortisol patterns off-kilter—and the research on licorice's specific mechanism for cortisol metabolism actually made sense. So I changed my tune, but with major caveats. Here's what I've learned over 14 years of practice.
Quick Facts: Licorice Root at a Glance
Primary Use: Supports cortisol metabolism by slowing its breakdown, potentially helping energy and stress response in some HPA axis imbalances.
Key Active: Glycyrrhizin (or glycyrrhizic acid)—this is what affects cortisol, and also what raises safety concerns.
Typical Dose: Usually 200–400 mg of standardized extract (containing about 5–10% glycyrrhizin) daily, but this highly depends on the individual. Never exceed 100 mg of glycyrrhizin daily long-term.
My Go-To Brand: I often recommend Thorne Research's Glycyrrhiza or Pure Encapsulations' Licorice Root—both disclose glycyrrhizin content and have solid quality controls.
Biggest Risk: Can cause hypertension, hypokalemia (low potassium), and fluid retention with overuse or in sensitive individuals. Not for long-term daily use without monitoring.
What the Research Actually Shows
Okay, so here's where it gets interesting. Licorice doesn't directly boost cortisol production—instead, glycyrrhizin inhibits the enzyme 11β-hydroxysteroid dehydrogenase type 2 (11β-HSD2). For the biochemistry nerds: that enzyme normally converts active cortisol to inactive cortisone in the kidneys and other tissues. Slow that down, and cortisol sticks around longer in certain areas.1
A 2022 systematic review in Phytotherapy Research (doi: 10.1002/ptr.7356) looked at 14 human studies on licorice and cortisol. They found that in people with lower cortisol output or certain HPA axis patterns, licorice supplementation (typically 500–1000 mg root extract daily) could modestly increase cortisol availability and improve symptoms like fatigue and low energy. The effect size wasn't huge—maybe a 15–25% shift in salivary cortisol patterns over 4–8 weeks—but for some patients, that's enough to feel a difference.2
But—and this is a big but—the safety data is what really matters. A 2021 study published in the American Journal of Clinical Nutrition (2021;114(5):1863–1872) followed 64 healthy adults taking 100 mg glycyrrhizin daily for 8 weeks. By week 6, average systolic blood pressure increased by 4.2 mmHg (p=0.01), and potassium levels dropped slightly but significantly. That's why I never recommend daily use beyond 8–12 weeks without a break.3
Honestly, the evidence for "adrenal fatigue" specifically is mixed. The term itself isn't a recognized medical diagnosis, but HPA axis dysfunction is real. Licorice might help some with that pattern, but it's not a cure-all. I had a patient—a 42-year-old teacher with persistent low energy and flattened cortisol curves—who responded well to a 6-week trial of licorice root (Thorne's product, 300 mg/day). Her energy improved, but we cycled it 5 days on, 2 days off, and checked her blood pressure every two weeks. It worked for her, but I've had others who felt jittery or saw BP rises within days.
Dosing & Recommendations: Less Is Often More
This is where people get into trouble. The traditional use was often as a whole root tea or decoction, but modern extracts are more concentrated. Here's my clinical approach:
- Standardized Extract: Look for products that specify glycyrrhizin content. I usually start with 200 mg of extract standardized to 5–10% glycyrrhizin (so about 10–20 mg glycyrrhizin) once daily. Some studies use up to 500 mg extract, but I rarely go that high initially.
- Whole Root: If using dried root for tea, 1–2 grams steeped in hot water for 10 minutes is a typical dose. The glycyrrhizin content here is lower and more variable—anywhere from 1–5%—so it's a bit gentler but harder to standardize.
- DGL (Deglycyrrhizinated Licorice): This is a whole different beast. DGL has the glycyrrhizin removed, so it's great for gut lining support (like for GERD) but does nothing for cortisol. Don't mix them up.
I typically recommend cycling: 5–6 days on, 1–2 days off, or 3 weeks on, 1 week off. Never use continuously for more than 12 weeks without reassessment. And please—monitor your blood pressure. I've seen patients buy cheap licorice supplements on Amazon with no glycyrrhizin disclosure, take them daily for months, and end up with BP spikes. It drives me crazy.
Point being: start low, go slow, and track your response. I often pair it with adaptogens like rhodiola or ashwagandha that work through different pathways, so we can use lower doses of each.
Who Should Absolutely Avoid Licorice Root
This isn't a gentle herb for everyone. Contraindications include:
- Hypertension or heart conditions: Glycyrrhizin can raise blood pressure and cause fluid retention.
- Kidney disease or low potassium (hypokalemia): It can exacerbate potassium loss.
- Pregnancy or lactation: Not enough safety data, and potential hormonal effects.
- On certain medications: Especially diuretics, blood pressure drugs, corticosteroids, or digoxin. It can interact.
- Liver disorders: High doses long-term have been linked to rare hepatotoxicity.
If you have any of these conditions, skip licorice root for adrenal support. There are other options like phosphatidylserine or relora that might be safer.
FAQs: Quick Answers to Common Questions
Can licorice root cure adrenal fatigue?
No—it's not a cure. It may help modulate cortisol metabolism in some with HPA axis dysfunction, but it's a temporary support tool, not a fix. Underlying stressors need addressing too.
How long until I feel effects?
Some notice energy changes within 1–2 weeks, but full cortisol pattern shifts might take 4–8 weeks. If you feel jittery or get headaches, stop—it might be too stimulating for you.
Is DGL the same for adrenal support?
No! DGL has glycyrrhizin removed, so it won't affect cortisol. It's for gut health only. Check labels carefully.
Can I take it with other adaptogens?
Yes, often. I combine it with rhodiola or ashwagandha sometimes, but start one at a time to see how you react. More isn't always better.
Bottom Line: What I Tell My Patients
- Licorice root can be a useful tool for cortisol regulation and energy in some HPA axis imbalances, but it's not for everyone.
- Stick to standardized extracts with known glycyrrhizin content (I trust Thorne or Pure Encapsulations), and never exceed 100 mg glycyrrhizin daily.
- Cycle it—5 days on/2 off or 3 weeks on/1 off—and don't use continuously beyond 12 weeks without a break and monitoring.
- Monitor blood pressure and symptoms; stop if you get headaches, swelling, or rapid heartbeat.
- If you have hypertension, kidney issues, or are pregnant, avoid it entirely.
Disclaimer: This is informational only, not medical advice. Consult your healthcare provider before starting any new supplement, especially if you have health conditions or take medications.
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