Benefits of licorice tea center on a centuries-old herbal brew made from the dried root of Glycyrrhiza glabra, a legume native to the Mediterranean and parts of Asia, where the active compound glycyrrhizin delivers roughly 30 to 50 times the sweetness of table sugar. That natural sweetness is one reason the root moved from traditional medicine cabinets into modern wellness routines.
Picture a steaming mug on a raw winter evening, throat scratchy, steam curling upward, the flavor closer to botanical caramel than dessert.
This guide walks through what licorice tea can realistically do for sore throats, sluggish digestion, and adrenal fatigue, then gets honest about the side effects that make it off-limits for some people.
The Root Behind the Brew
Walk past the candy aisle and you’ll find black chews shaped like twisted rope, but those owe their flavor mostly to anise oil, not the actual plant. Real licorice tea starts with harvested roots that are dried, sliced, and steeped. The plant itself is a hardy perennial whose Latin name, Glycyrrhiza glabra, literally means “sweet root.” That sweetness, glycyrrhizin, gives the brew a flavor profile no sugar addition could replicate: faintly woody, faintly medicinal, with a long finish.
A History of Use Across Traditions
Traditional Chinese Medicine has treated licorice root as a harmonizing herb for roughly two thousand years, often pairing it with harsher botanicals to soften their effects. Ayurveda, the traditional medicine system of India, classifies it as a demulcent, a substance that soothes irritated membranes, and as an expectorant, something that helps clear mucus from the airways. Egyptian tombs have yielded licorice root buried alongside pharaohs, suggesting the plant was valuable enough for the afterlife.
Across these systems, the same theme repeats: soothe, harmonize, support.
Common Substitutes Worth Knowing
Many commercial teas labeled “licorice” never touch real root. Anise, fennel, and star anise are frequent stand-ins because they share a similar sweet, licorice-like flavor from a compound called anethole. Check the ingredient list before you buy, especially if you’re after the specific compounds found in true Glycyrrhiza glabra.
Evidence-Based Benefits Worth Knowing
Most claims about licorice tea health benefits fall into a few well-studied buckets, and a few that are still mostly folklore. The science is strongest for soothing upper-respiratory irritation and supporting certain digestive complaints, particularly when the root is prepared as deglycyrrhizinated licorice, or DGL.
Sore Throat and Cough Relief
When you sip a hot cup of licorice root tea, glycyrrhizin forms a thin film over the mucous membranes lining your throat. That coating action is what traditional medicine calls a demulcent effect. The National Center for Complementary and Integrative Health notes that licorice root has a long history of use for coughs and sore throats, even if formal clinical trial data is thinner than the historical record.
Many people reach for it specifically as a cough remedy when a cold settles in.
Digestive Comfort and Acid Reflux
DGL licorice is the form most often studied for digestive complaints. With most of the glycyrrhizin removed, DGL is thought to support the stomach’s protective mucus lining, which is why some practitioners suggest it for acid reflux, heartburn, and mild stomach ulcer symptoms. Whole-root tea can offer similar soothing effects, though it carries the cardiovascular risks covered later in this piece.
Anti-Inflammatory and Antiviral Signals
WHO monographs on selected medicinal plants summarize laboratory work showing glycyrrhizin producing mild anti-inflammatory and antiviral activity against certain pathogens in controlled studies. “Mild” is the operative word. These effects have not been proven to translate into clinical treatments in humans, so consider them an interesting biological signal rather than a prescription.
Adrenal Support: A Traditional Claim With Thin Evidence
Some wellness frameworks call licorice an “adrenal supportive” herb, arguing it helps the body hold onto cortisol longer. The clinical evidence for this effect is limited, and self-treating fatigue with licorice tea alone is not a sound approach. If chronic tiredness is your concern, a proper medical workup beats any herbal shortcut.
Understanding the limits of what licorice can and cannot do makes the next decision, which form to use, far more practical.
The Form You Choose Changes the Effect
Not every product labeled “licorice” delivers the same payload, and the form you pick shapes both the benefits and the risks. A cup of cut-and-sifted root tea is a very different experience from a concentrated extract or a DGL capsule.
| Form | Contains Glycyrrhizin? | Best For | Watch Out For |
|---|---|---|---|
| Whole-root tea | Yes, full amount | Throat soothing, occasional respiratory support | Blood pressure and potassium effects with regular use |
| DGL licorice (capsules or powder) | Most removed | Digestive complaints like acid reflux or ulcer discomfort | Fewer cardiovascular concerns, but evidence is mixed |
| Liquid extract or tincture | Highly concentrated | Short-term, practitioner-supervised use | Easy to overshoot a safe intake level |
| Flavored herbal blends | Often little or none | Casual flavor and aroma | Minimal therapeutic impact if real root is absent |
Reading the label matters. A product labeled “licorice spice tea” may contain anise and a whisper of actual root, while a bag labeled “licorice root tea” should be mostly the dried root itself. If you’re chasing a specific effect, the form has to match the goal.
Brewing a Cup That Actually Works
Technique makes the difference between a flavorful mug and a weak-tasting cup of vaguely sweet water. The compounds you’re after, glycyrrhizin and its plant partners, need time and heat to fully move from root to liquid.
Step-by-Step Brewing Method
- Measure the root. Drop 1 to 2 teaspoons of dried cut-and-sifted licorice root into a heat-safe mug or teapot.
- Heat the water. Bring fresh water to just below a rolling boil, around 200°F, to avoid scorching the root.
- Steep with patience. Pour the water over the root and let it steep for 5 to 10 minutes with a lid on to trap the volatile oils.
- Strain and sip. Pour through a fine mesh strainer or remove the reusable tea bag, then drink while still warm for the most soothing throat feel.
Store dried root in an airtight glass jar away from direct sunlight. Properly stored, it holds potency for up to one year, with flavor fading gradually after that.
Blends That Make a Cup Better
Licorice plays well with other herbs. Combine it with peppermint or ginger for a digestive blend, or with slippery elm for a thicker throat-soothing tea. A cinnamon stick adds warmth and rounds out the sweetness without overpowering the root.
Once the tea is brewed to your taste, it’s worth pausing on what regular consumption might mean for sensitive bodies.
Side Effects and Groups Who Should Steer Clear
The same compound that gives licorice tea its benefits can cause real trouble when overused. Glycyrrhizin affects how your kidneys handle sodium and potassium, and at high intake levels it can mimic the hormone aldosterone, triggering a condition called pseudohyperaldosteronism.
The Cardiovascular Warning
Excessive intake can raise blood pressure and lower potassium levels over time, sometimes within weeks of regular heavy use. Health authorities, including the FDA, have issued public warnings about this effect, particularly with black licorice candy. The same risk applies to the tea. Most agencies suggest keeping daily glycyrrhizin intake below 30 to 50 mg, which works out to roughly one to two cups of strong tea per day for most adults, and that’s a ceiling, not a target.
Who Should Avoid Regular Licorice Tea
- Pregnant or nursing individuals: Hormonal effects and potential impacts on fetal development make regular intake inadvisable.
- People with hypertension: Already-elevated blood pressure can climb further with regular use.
- Anyone with kidney disease or heart conditions: The electrolyte shifts caused by glycyrrhizin can worsen these conditions.
- Those taking certain medications: Licorice can interact with blood pressure drugs, diuretics, corticosteroids, and some heart medications. Talk to a pharmacist or doctor before combining.
When to Stop and Seek Help
Discontinue use and consult a qualified healthcare professional if you notice swelling in the hands or feet, persistent headaches, muscle weakness, or an irregular heartbeat. These can be signs that glycyrrhizin is affecting your electrolyte balance.
Practical Guidelines for Everyday Use
Licorice tea works best as an occasional ally, not a daily habit. Treat it the way you’d treat a strong spice: useful in the right moment, risky when overdone.
A Simple Checklist for Safer Use
- Limit frequency. Aim for occasional use rather than a daily cup, unless a qualified practitioner advises otherwise.
- Rotate your herbs. Alternate licorice tea with chamomile, peppermint, or ginger to reduce cumulative glycyrrhizin exposure.
- Watch for warning signs. Swelling, headaches, muscle weakness, or irregular heartbeat means it’s time to stop and call your doctor.
- Keep your expectations realistic. Enjoy it as a traditional remedy and a flavorful drink, not as a guaranteed fix for any specific condition.
- Talk to a professional first. Especially if you’re pregnant, nursing, taking medication, or managing a chronic condition, get personalized guidance before adding it to your routine.
Pair the brew with informed expectations. A warm mug on a cold night can be a small, real comfort, and understanding the tradeoffs keeps that comfort from turning into a problem.
Bottom Line
Licorice tea is a flavorful traditional brew with a real history of soothing sore throats and supporting digestion, especially in DGL form. Its active compound, glycyrrhizin, is powerful enough to cause blood pressure and potassium problems with regular overconsumption. Treat it as an occasional, purposeful choice rather than a daily habit, and consult a qualified healthcare professional if you have any underlying conditions or take regular medication.
FAQ
What is licorice tea good for?
That most often used to soothe sore throats and coughs, support digestive comfort, and provide anti-inflammatory effects. Its natural sweetness comes from glycyrrhizin, which gives the brew a flavor unlike any other herbal tea.
Is it safe to drink licorice tea every day?
Daily use is generally not recommended without medical supervision. Glycyrrhizin can raise blood pressure and lower potassium over time, so most authorities suggest keeping total intake to roughly one to two cups of strong tea per day at most, and rotating in other herbs.
Can licorice tea help with acid reflux?
DGL licorice, which has most of the glycyrrhizin removed, has been studied for relief from heartburn and stomach ulcer symptoms. Whole-root tea may offer mild soothing, but it carries more cardiovascular risk for regular use.
Who should not drink licorice tea?
Pregnant or nursing individuals, people with hypertension, kidney disease, or heart conditions, and anyone on blood pressure or corticosteroid medications should typically avoid regular consumption. A qualified healthcare professional can offer personalized guidance.
Does licorice tea interact with medications?
Yes. It can interact with blood pressure drugs, diuretics, corticosteroids, and some heart medications. Always check with your prescribing doctor or pharmacist before adding licorice tea to your routine if you take regular medication.
