Licorice Root: The Benefits and the Blood Pressure Warning

Few drinks say Ramadan in Saudi Arabia like a cold glass of irq al sus. It is part of the table, part of the memory, and lately it is sold as a health tonic too. The real story is split down the middle: the licorice root benefits worth taking seriously are mostly about digestion, while the same plant carries a genuine blood pressure risk that the glowing write-ups tend to skip. Here is what the evidence supports, where it stops, and who should treat irq al sus as a treat rather than a daily habit.

What irq al sus is really used for

Licorice is best known as a flavoring, in sweets, teas and lozenges, and traditionally as an expectorant to help clear the airways during a cough. The strongest modern evidence, though, points at the gut. A 2017 study of 58 adults found that taking licorice root daily eased reflux (GERD) symptoms more effectively than common antacids over a two-year stretch, using the DGL form described further down. A medical encyclopedia adds that licorice may reduce inflammation, especially in the stomach.

There are softer signals elsewhere. Research from 2019 suggested licorice tea or extract might help protect against strep throat, though the authors were clear that more work is needed. Beyond digestion, most of the claims made for licorice sit in that same more-research-needed zone, so it is fair to call it a helpful traditional remedy for the stomach and throat, not a cure for anything.

Licorice root and blood pressure

This is the part that turns a pleasant drink into a real caution. Licorice contains glycyrrhizin, a compound about 50 times sweeter than sugar, and it does something specific in the body: it mimics the hormone aldosterone, telling the kidneys to hold on to sodium and flush out potassium. The result is higher blood pressure, and it can bring fluid retention, muscle weakness and abnormal heart rhythms with it.

The amounts involved are smaller than most people assume. The World Health Organization and the European Scientific Committee both suggest keeping glycyrrhizin under about 100 mg a day. The British Heart Foundation points to a small study where 100 mg a day, roughly 3.3 g of liquorice, raised blood pressure in young, healthy people within two weeks, and notes that some people react to even less. The catch is that you cannot read the dose off a label, because glycyrrhizin content is not listed; as a rough guide, the BHF puts a 250 ml cup of liquorice tea at around 31 mg.

Who should stay away from it

For a healthy adult, an occasional glass of irq al sus is not the problem. Regular, concentrated intake is. Glycyrrhizin-containing licorice is one to avoid if you have high blood pressure, heart, kidney or liver disease, low potassium, an adrenal or thyroid condition, or if you are pregnant or breastfeeding. It also interacts with a long list of medicines, including blood pressure drugs, diuretics, blood thinners such as warfarin, digitalis, cholesterol medication, hormonal contraceptives and common painkillers (NSAIDs). If any of that describes you, this is a question for your doctor or pharmacist before it is a habit, not after. This is general information, not medical advice.

How to enjoy it more sensibly

The reassuring part is that when licorice pushes your blood pressure up, the change is usually not permanent and tends to settle once you stop. A few practical ways to keep it on the safe side:

• Keep it occasional. A Ramadan glass is a world away from a strong daily brew.
• Add up your sources. Tea, sweets, supplements and the drink all carry glycyrrhizin, and the total is what counts.
• Look for DGL. Deglycyrrhizinated licorice has most of the glycyrrhizin removed, so it keeps the digestive angle with far less of the blood pressure risk.
• Know your numbers. If you already track your blood pressure, watch it around heavy licorice weeks.

The honest verdict, and where the real gains are

Weighed fairly, licorice is a modest digestive helper with a real safety line attached, not a wellness shortcut. It can soothe a stomach and a throat, and it can quietly raise your blood pressure if you overdo it. That balance is worth respecting, and it is also a reminder that the things which actually move your health are less exotic. Steady eating, sleep, and regular training do the heavy lifting no drink can.

If you want the results people hope a tonic will deliver, spend the effort where it pays off. Move most days, whether that is a group class that keeps you consistent or a slower session built around recovery such as yoga classes, and if you would rather have a plan than guess, a personal trainer can build one around your week and your health history.

Common questions

Is irq al sus good for you?

In small amounts, for most healthy people, it is fine and may soothe the stomach or throat. The problem is quantity: taken often and strong, the glycyrrhizin in it can raise blood pressure and lower potassium.

How much licorice is too much?

Health authorities suggest staying under about 100 mg of glycyrrhizin a day, and one study saw that amount raise blood pressure in healthy people over two weeks. Because the content is not on labels, err on the side of less, especially over a full Ramadan.

Does licorice raise blood pressure?

Yes, in high or regular doses, because glycyrrhizin makes the body retain sodium and lose potassium. The effect is usually reversible once you stop, but anyone with high blood pressure or a heart condition should avoid it.

Real health is built, not sipped

Enjoy your irq al sus for what it is, a taste of the season, and put your health where the evidence is strongest. If you are ready to make movement the habit, join GymNation and let the team help you build a routine that lasts.

Sources:
bhf.org.uk
healthline.com
urmc.rochester.edu

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.