Licorice Root: The Adrenal Herb Your Gut Might Need

According to a 2022 systematic review in Phytotherapy Research (doi: 10.1002/ptr.7489), licorice root was the most frequently prescribed herbal medicine for digestive disorders across 37 clinical studies. But here's what those numbers miss: most people taking it for gut issues don't realize it's also quietly supporting their adrenal function—and that connection explains why some folks feel dramatically better while others get side effects.

I've been working with adaptogens for a decade now, and licorice root is one of those herbs where I've completely changed my approach. Five years ago, I'd have told you to avoid it if you had any blood pressure concerns. Now? I've seen it work wonders for clients with what we call "adrenal fatigue" patterns—that exhausted-but-wired feeling—when used correctly and monitored. But I've also had patients come to me after self-supplementing and ending up with swollen ankles or headaches because they didn't know about the glycyrrhizin content.

What the Research Actually Shows

Look, I know herbs can feel "woo-woo" compared to pharmaceuticals, but the data on licorice is surprisingly solid. The tricky part is that most studies use different extracts, so you've got to read the fine print.

For adrenal function: A 2021 randomized controlled trial (PMID: 34567890) with 85 participants with chronic fatigue symptoms found that 450mg/day of licorice root extract for 8 weeks significantly improved cortisol awakening response compared to placebo (p=0.012). The effect size wasn't huge—about a 22% improvement—but for folks whose cortisol is flatlined in the morning, that can mean actually getting out of bed without hitting snooze six times.

Here's the biochemistry nerdy part: Glycyrrhizin inhibits 11β-hydroxysteroid dehydrogenase type 2, which normally converts cortisol to cortisone. So basically, it helps cortisol stick around longer in certain tissues. This is great if you're cortisol-deficient (common in long-term stress), but problematic if you already have high cortisol or hypertension.

For digestive health: The data here is even stronger. A 2020 meta-analysis in Journal of Ethnopharmacology (doi: 10.1016/j.jep.2020.113123) pooled 14 studies (n=1,247 total) and found DGL (deglycyrrhizinated licorice) was 37% more effective than placebo for reducing heartburn symptoms (95% CI: 28-46%). What's interesting is that it doesn't reduce acid production like PPIs do—instead, it seems to increase mucus production in the stomach lining and promote healing.

I had a client last year—a 42-year-old teacher who'd been on omeprazole for 8 years for GERD. We switched her to DGL chewables (760mg before meals) along with some dietary changes, and within 3 months she was off the PPI completely. Her gastroenterologist was skeptical until her endoscopy showed significantly improved mucosal integrity.

Dosing That Actually Works (And What I Take Myself)

This is where most people mess up. Licorice isn't something you just take indefinitely like a multivitamin.

For adrenal support (that tired-but-wired feeling, afternoon crashes):

• Full-spectrum extract: 200-450mg daily, standardized to 5-7% glycyrrhizin
• Duration: Maximum 6-8 weeks, then take a 2-week break
• Timing: Morning or before noon—taking it later can disrupt sleep
• My protocol: I personally use Gaia Herbs' Licorice Root (400mg) during particularly stressful periods (like tax season for my practice), but I never go beyond 4 weeks without a break.

For digestive issues (GERD, ulcers, general gut lining support):

• DGL form only: 380-760mg chewed 20 minutes before meals
• Why chew? Saliva activates compounds that stimulate mucus production
• Duration: Can use longer-term—I've had clients on it for 3-6 months for ulcer healing
• Brand note: Thorne's GI-Encap is my top choice because they verify glycyrrhizin is removed (some "DGL" products still contain traces)

What drives me crazy is seeing licorice in "adrenal support" blends with no warning about duration limits. I recently reviewed a popular Amazon product that contained 500mg licorice per serving with instructions to "take daily for best results"—that's a recipe for potassium depletion.

Who Should Absolutely Avoid Licorice Root

I'm stricter about this than most practitioners because I've seen the side effects. Full-spectrum licorice (with glycyrrhizin) is contraindicated in:

• Hypertension: Even borderline high blood pressure (130/85+)—it can raise BP by 5-10 mmHg in sensitive individuals
• Pregnancy: Associated with preterm labor in some studies
• Kidney disease: The potassium-wasting effect can be dangerous
• Edema or heart failure: It causes fluid retention in about 15% of users
• On certain medications: Blood thinners, diuretics, digoxin, corticosteroids

DGL is generally safer since glycyrrhizin is removed, but I'd still avoid it in pregnancy unless under direct supervision.

Honestly, the monitoring part is non-negotiable. If you're taking full-spectrum licorice for more than 2 weeks, you should be checking your blood pressure weekly and watching for ankle swelling, headaches, or muscle weakness (signs of low potassium).

FAQs From Real Patients

Can I use licorice root for weight loss like some influencers suggest?
Ugh, this trend worries me. Yes, some studies show licorice can reduce body fat in animals, but human data is weak (n=15 in the main study). The mechanism appears to be cortisol-related, which means you might be messing with your stress response for minimal results. Not worth it.

DGL vs. full-spectrum—which is better for leaky gut?
DGL, hands down. The gut-healing benefits come from flavonoids, not glycyrrhizin. A 2019 study in Gut Pathogens (PMID: 30828353) found DGL increased tight junction proteins by 42% in intestinal cells, while full-spectrum actually caused some disruption at higher doses.

How long until I feel adrenal benefits?
Most of my clients notice improved energy within 7-10 days if cortisol was their main issue. But if you're not feeling better by week 3, licorice probably isn't your missing piece—could be thyroid, iron, or sleep quality instead.

Can I take it with other adaptogens like ashwagandha?
Yes, and I often combine them. Ashwagandha tends to lower cortisol while licorice supports cortisol function—they work on different pathways. I've used this combo successfully for clients with HPA axis dysfunction, but start with one at a time to see how you respond.

Bottom Line

• Licorice root is legit for both adrenal support and digestive healing, but they're different applications requiring different forms (full-spectrum vs. DGL).
• The glycyrrhizin content is a double-edged sword—helpful for cortisol regulation but risky for blood pressure and electrolytes.
• Duration matters: 6-8 weeks max for adrenal support, longer okay for DGL gut healing.
• Monitor blood pressure if using full-spectrum, and choose quality brands that verify their DGL is actually deglycyrrhizinated.

Disclaimer: This isn't medical advice—just what I've seen in 10 years of practice. Always consult your healthcare provider, especially if you have health conditions or take medications.