How Much Licorice Is Safe?

Summary

The video discusses the potential of licorice and its compound glycyrrhetinic acid to mitigate the effects of stress-induced cortisol on fat cells, potentially aiding in weight loss. However, it warns of the health risks associated with licorice consumption, such as water retention, high blood pressure, and irregular heart rhythms. It advises moderation, with the European Scientific Food Committee recommending no more than 6 grams of genuine licorice daily, and highlights the varying effects of licorice on individuals.

Takeaways

• 🌟 Licorice contains glycyrrhizin, which can block cortisol's effects on fat cells, potentially aiding in weight loss.
• 💪 Modifying diet and stress management can lower cortisol production, affecting weight and fat distribution.
• 🧪 Laboratory studies show licorice compounds can slim fat cells, but effects may not directly translate to humans.
• 🧘 Research suggests licorice may help with cellulite reduction when applied topically.
• ⚖️ Consuming licorice can lead to weight loss, but it also causes water retention, which may mask actual fat loss.
• 🔥 Excessive licorice consumption can cause body heating due to fat burning, but it also affects cortisol in kidneys differently.
• ⚠️ The FDA warns against consuming large amounts of black licorice, especially for those over 40 and with hypertension.
• 🤰 Pregnant women should avoid licorice due to links with preterm delivery and infant cognitive dysfunction.
• 🍬 European Scientific Food Committee advises a daily limit of 6 grams of genuine licorice candy for safety.
• 🍵 Licorice tea's glycyrrhizin levels vary widely, with safe daily doses ranging from a tenth to 20 cups depending on the brand.

Q & A

What are the three ways to alleviate the fattening effects of stress mentioned in the transcript?

The three ways are: 1) treating the cause by alleviating stress, 2) modifying your diet to lower cortisol production, and 3) trying to block the effects of cortisol on fat cells.

What is the role of glycyrrhetinic acid in the body?

Glycyrrhetinic acid is a compound that blocks the enzyme that activates cortisol in body fat, potentially helping to reduce the formation and growth of new fat cells.

How does licorice consumption affect fat and water retention in the body?

Licorice can cause the body to lose body fat but retain water. This leads to a decrease in fat mass but an increase in water retention, which can cause the body to regain fat and lose water once licorice consumption stops.

What are the potential health risks associated with consuming large amounts of licorice?

Consuming large amounts of licorice can lead to high blood pressure, potassium loss, weakness, abnormal heart rhythms, and in severe cases, hospitalization or coma.

Why did the FDA issue a consumer advisory warning about black licorice?

The FDA warned that eating 2 ounces of black licorice a day for at least two weeks could cause an irregular heart rhythm, especially in people aged 40 or older.

How does licorice affect pregnant women and infants?

Licorice use during pregnancy is associated with preterm delivery and infant cognitive dysfunction, so pregnant women should avoid licorice completely.

What is a safe dose of licorice for nonpregnant individuals with normal blood pressure?

The European Scientific Food Committee suggests a safe daily dose of no more than 6 grams of genuine licorice candy for regular consumption.

How does the glycyrrhizin content vary in different licorice products?

Glycyrrhizin levels can vary significantly in different licorice products, and some people may be more sensitive to its effects than others. Some licorice sold in the US may not contain true licorice and could be artificially flavored or cut with anise oil.

What is the safe daily dose of licorice tea based on the study of 33 brands?

The safe daily dose of licorice tea ranges from just a tenth of a cup to 20 cups a day, depending on the varying levels of glycyrrhizin found in different brands.

How does licorice affect testosterone levels in men?

Consuming the equivalent of 50 boxes of Good & Plenty, 9 ounces of black licorice, or a tablespoon of licorice root powder every day can cause a 44 percent drop in testosterone levels within 4 days, although blood levels return to normal within 4 days of stopping.

Why did licorice not make it into the book 'How Not to Diet'?

Licorice did not make it into the book because it was unclear whether the safe daily dose of licorice tea would be sufficient to have a fat-reducing effect, and due to the potential health risks associated with its consumption.

Outlines

00:00

🍬 The Effects and Safety of Licorice Consumption

This paragraph discusses the potential health implications of licorice consumption. It highlights three ways to mitigate the fattening effects of stress: alleviating stress itself, modifying diet to lower cortisol production, and blocking cortisol's effects on fat cells. The paragraph introduces glycyrrhetinic acid, a compound found in licorice that can potentially reduce fat cell size and address cellulite. However, it warns about the risks of excessive licorice intake, such as water retention, increased fat burning, and negative effects on kidney function and blood pressure. It also mentions the FDA's warning against consuming large amounts of black licorice, especially for those over 40, due to the risk of irregular heart rhythms. The paragraph concludes with advice on safe licorice consumption for non-pregnant individuals with normal blood pressure, citing the European Scientific Food Committee's recommendation of no more than 6 grams of genuine licorice candy daily.

05:00

🥤 Variability in Licorice Product Glycyrrhizin Content and Its Impact

This paragraph delves into the variability of glycyrrhizin content in different licorice products and the implications for safe consumption. It references a Hershey-funded study that found hard-coated licorice candies contain 0.06 mg/g of glycyrrhetinic acid, suggesting a daily limit based on this measurement. The paragraph also discusses licorice tea as an alternative to candy, noting the wide range of safe daily consumption due to varying glycyrrhizin levels. It mentions a case of life-threatening arrhythmia from excessive tea intake and concludes with information on licorice's interference with testosterone production, recommending that men with high blood pressure or decreased libido should be mindful of their licorice habits.

Keywords

💡Licorice

Licorice is a plant-based product widely used in herbal medicine and as a flavoring agent in various food items. In the context of the video, licorice and its compounds, particularly glycyrrhizin, are discussed for their potential effects on weight loss and body fat, as well as their adverse effects on health when consumed in large amounts. The video mentions the use of licorice in both its solid form and as tea, highlighting the varying levels of glycyrrhizin and the need for moderation to avoid health risks.

💡Glycyrrhetinic Acid

Glycyrrhetinic acid is a compound derived from glycyrrhizin, which is found in licorice. It is produced by gut bacteria when we consume glycyrrhizin and is responsible for the potential fat-reducing effects of licorice. The video explains that this compound can block the enzyme that activates cortisol in body fat, which may contribute to the formation and growth of new fat cells.

💡Cortisol

Cortisol is a stress hormone produced by the adrenal glands that plays a significant role in the body's stress response and metabolism. In the video, cortisol is highlighted as a hormone that can lead to the formation of new fat cells when activated by certain enzymes in body fat. The consumption of licorice and its compounds can potentially block these enzymes, thereby reducing the effects of cortisol on fat cells.

💡Weight Loss

Weight loss is the process of reducing body mass, often through a combination of diet, exercise, and lifestyle changes. In the context of the video, weight loss is associated with the consumption of licorice and its potential effects on body fat and metabolism. The video presents mixed results, indicating that while licorice may contribute to a small amount of weight loss, it also leads to water retention, which can negate the effects.

💡Water Retention

Water retention is a condition where the body holds on to excess water, leading to a feeling of bloating and weight gain. In the video, water retention is discussed as a side effect of consuming licorice, particularly due to its impact on cortisol in the kidneys. This can cause the body to retain sodium and water, leading to increased blood pressure and other health risks.

💡Hypertension

Hypertension, also known as high blood pressure, is a medical condition where the blood pressure in the arteries is persistently elevated. In the video, hypertension is mentioned as a potential risk associated with licorice consumption due to its effects on sodium and water retention. The video warns that licorice can lead to elevated blood pressure and even hospitalization in severe cases.

💡Pregnancy

Pregnancy is the state of carrying a developing embryo or fetus within the female body. In the context of the video, licorice consumption during pregnancy is discouraged due to its potential association with preterm delivery and infant cognitive dysfunction. The video advises pregnant women to avoid licorice to prevent these potential risks to the developing child.

💡Glycyrrhizin

Glycyrrhizin is a naturally occurring compound found in the roots of the licorice plant. It is responsible for the sweet taste of licorice and has various pharmacological properties. In the video, glycyrrhizin is highlighted for its role in the production of glycyrrhetinic acid, which can have effects on cortisol and fat cell growth. However, it also has side effects, such as causing the body to retain fluid and sodium, which can lead to health issues like high blood pressure.

💡Testosterone

Testosterone is a hormone in humans that plays a key role in the development of male reproductive tissues and the promotion of secondary sexual characteristics. In the video, it is mentioned that licorice can interfere with the production of testosterone, which can have implications for men's health, particularly in terms of blood pressure and libido.

💡European Scientific Food Committee

The European Scientific Food Committee is a body that provides scientific advice and guidance on food safety and related matters within the European Union. In the video, the Committee's recommendation on the safe consumption of licorice is cited, suggesting a limit to prevent potential health risks associated with excessive licorice intake.

💡FDA Warning

The FDA (Food and Drug Administration) is a federal agency in the United States responsible for protecting public health by ensuring the safety, efficacy, and security of human and veterinary drugs, biological products, and medical devices. In the video, an FDA warning is mentioned regarding the consumption of black licorice, particularly for individuals aged 40 or older, due to the risk of irregular heart rhythms and other health complications.

Highlights

Licorice can help alleviate the fattening effects of stress by blocking cortisol's action on fat cells.

Glycyrrhetinic acid, a compound in licorice, can disrupt cortisol's role in fat cell formation and growth.

Researchers in Italy found that applying the licorice compound to women's thighs reduced the thickness of the superficial fat layer.

Licorice may have a small effect on weight loss, but it can cause water retention, which negates the fat loss.

Licorice consumption can lead to an increase in body temperature and potentially affect cortisol levels in the kidneys.

The FDA warns against consuming large amounts of black licorice, especially for those over 40, due to the risk of irregular heart rhythms.

Licorice can cause an elevation in blood pressure and has been linked to hypertension-related hospitalizations.

Pregnant women should avoid licorice due to associations with preterm delivery and infant cognitive dysfunction.

The safe dose of licorice varies depending on the individual's sensitivity and the glycyrrhizin content in different products.

European Scientific Food Committee suggests a maximum daily consumption of 6 grams of genuine licorice candy.

Licorice tea may offer the benefits of licorice without the additives found in candy, but its safe daily dose varies widely.

A life-threatening arrhythmia has been reported from excessive licorice tea consumption.

Licorice can interfere with testosterone production, leading to a significant drop in testosterone levels.

Men with high blood pressure or decreased libido should be cautious about their licorice intake.

Licorice has been used as a traditional herbal medicine, but its safety in large amounts is questionable.

Artificially flavored or anise oil-cut licorice products may not contain true licorice and pose less risk.

Natural food store-bought black licorice may have higher glycyrrhizin levels and pose greater health risks.

Licorice's fat-reducing effects may not be significant enough to be included in dietary recommendations for weight loss.

Transcripts

"How Much Licorice Is Safe?"

The three ways to alleviate the fattening effects of stress are:

#1: treat the cause by alleviating the stress.

If that's not possible, you can #2,

modify your diet to lower the production

of the adrenal stress hormone cortisol,

as I describe in my video

on the effect of animal protein on adrenal function.

And if all else fails, you can #3,

try to block the effects of cortisol on our fat cells.

If you drip cortisol onto fat samples

taken deep inside people undergoing abdominal surgery,

you can accelerate the formation and growth of new fat cells.

But you can disrupt this process

with a compound that blocks the enzyme

that activates cortisol in body fat.

The compound is called glycyrrhetinic acid,

which is what our gut bacteria make

and ferry into our bloodstream

when we eat glycyrrhizin.

Any guess as to where in our diet glycyrrhizin is found?

I'll give you a hint: it derives from the Greek words glykos,

meaning sweet, and rhiza, meaning root.

We may be able to block some of the effects of cortisol

in our body fat when we eat licorice.

What works to slim fat cells in a petri dish

or mice in a lab

may not work in a person,

but the licorice compound appears to work

even when just applied to the skin.

Researchers in Italy tried rubbing the licorice compound

on women's thighs to see if it would help with cellulite.

After a month of application,

the thickness of the superficial fat layer on their thighs,

as measured by ultrasound,

was significantly reduced.

The reason we know it wasn't just due to massaging it in

is because there was no change on the control thigh

or among the women that rubbed on placebos.

The difference was only a few millimeters,

but the researchers suggested it could be

a "gentler alternative to cosmetic surgery."

What about eating licorice or drinking licorice tea?

Dozens of trials have been published

on the effects of various licorice preparations

on weight loss,

and overall there's just a small effect--

about a pound of extra weight loss over a month or two

compared to placebo.

One reason it may not be higher

is that licorice causes you to lose body fat but retain water.

Check this out.

After 2 months on licorice,

no change in overall weight--

but the women dropped their percentage fat mass

by nearly 3 percent,

at the same time, though, increasing their water retention

by about the same amount.

Then when they stopped the licorice,

they lost the water,

but gained back the fat.

Licorice can cause you to burn so much fat,

the surface of your abdomen heats up a degree

within an hour of consumption,

but it has the opposite effect on cortisol in your kidneys,

which, it turns out, is actually a problem.

In body fat,

licorice blocks an enzyme that activates cortisol;

but in our kidneys, licorice blocks a different enzyme

that deactivates cortisol,

causing your kidneys to hold on to extra water and sodium

and to lose potassium.

If you lose too much potassium,

it can cause weakness and abnormal heart rhythms,

which is why the FDA sent out a consumer advisory warning:

"If you're 40 or older,

eating 2 ounces of black licorice a day

for at least two weeks

could land you in the hospital

with an irregular heart rhythm.

No matter what your age,

don't eat large amounts of black licorice at one time.

If you have been eating a lot of black licorice

and have an irregular heart rhythm

or muscle weakness,

stop eating it immediately

and contact your healthcare provider."

Just because licorice is one of the oldest and most popular

herbal medicines in the world

doesn't mean it's safe to eat in large amounts

The retention of fluid and sodium

can lead to blood pressure elevation

eating less than two ounces of licorice a day.

The regular consumption of just a few ounces a day

can land you in the hospital in a coma

with a blood pressure of 200/140.

As many as 3 percent

of hospitalizations due to high blood pressure

are caused by licorice.

Those with hypertension

should probably avoid licorice completely,

as should pregnant women,

as licorice use during pregnancy

is associated with preterm delivery

and infant cognitive dysfunction.

For nonpregnant individuals with normal blood pressure,

what would be a safe dose?

The problem is glycyrrhizin levels vary

in different licorice products

and some people are more sensitive than others.

Now, a lot of licorice sold in the US

doesn't even have any true licorice,

and is instead artificially flavored

or cut with anise oil.

So, ironically, it's the black licorice you might find

at a natural food store

that may pose the greatest concern.

Including a broad safety factor,

the European Scientific Food Committee suggests

regular consumption of no more than 6 grams

of genuine licorice candy a day.

A Hershey-funded study found that

"hard-coated licorice candies" have 0.06 mg/g.

Presuming that's referring to Good & Plenty,

the limit would be about a box a day.

Licorice tea allows you to access the herb

without all the crap in candy,

but a study of 33 brands

found such varying levels of glycyrrhizin

that the safe daily dose

ranges from just a tenth of a cup

up to 20 cups a day.

A life-threatening arrhythmia reported

in a case entitled "Dying for a cup of tea"

was in a woman who was drinking 15 bags a day.

Based on the average level,

a half a cup of licorice tea should be safe for most people,

though it's not clear that would be enough

to have a fat-reducing effect,

which is why licorice never made it into my book

"How Not to Diet."

Finally, cortisol isn't the only steroid hormone

licorice can muck with.

It also interferes with the production of testosterone.

Feed men the equivalent of about 50 boxes of Good & Plenty,

9 ounces of black licorice,

or just a tablespoon of licorice root powder every day,

and they experience a 44 percent drop

in testosterone levels within 4 days,

though blood levels bounced back within 4 days of stopping.

The researchers suggest men with high blood pressure

or decreased libido

should be questioned about their licorice habits.