Licorice Root: Cortisol Support Without Caffeine

Let’s face it—the modern world isn’t built for rest. Between back-to-back Zoom calls, late-night doomscrolling, and the third cup of coffee you didn’t plan to drink but did anyway, our nervous systems are holding on by a frayed thread. Most people don’t even realize they’re operating in a state of chronic stress until their bodies start sending out SOS signals in the form of insomnia, weight gain, fatigue, or a suspiciously short fuse. This stress often manifests in the form of elevated cortisol, the so-called "stress hormone," and it’s become the uninvited guest at the hormonal dinner party for millions worldwide.

 

And here’s the kicker: in a culture that treats caffeine as a personality trait, we’ve normalized self-medicating burnout with stimulants that push our already-frazzled adrenals even harder. It’s the physiological equivalent of mopping up a flood with a leaky bucket. Sure, you feel awake for a while, but at what cost? Your energy crashes, your anxiety skyrockets, and that fourth cup of coffee starts to taste more like surrender than salvation.

 

Enter licorice root. No, not the red twisty candy you find at movie theaters—we’re talking about Glycyrrhiza glabra, a plant used for centuries in traditional medicine systems across the globe. In Traditional Chinese Medicine (TCM), licorice root is considered a harmonizer, used to enhance the effects of other herbs and balance the body’s energy. Ayurveda also gives it a thumbs-up, especially for calming digestive issues and boosting stamina.

 

So, what makes this root so compelling when it comes to cortisol? The secret lies in a compound called glycyrrhizin. This chemical inhibits the 11β-hydroxysteroid dehydrogenase type 2 (11β-HSD2) enzyme, which normally converts active cortisol into inactive cortisone. By blocking this enzyme, glycyrrhizin extends the half-life of cortisol, allowing your body to maintain adequate levels without overproducing. It’s like putting your internal thermostat on energy saver mode—you stay warm without burning extra fuel.

 

A 2001 study published in The Journal of Clinical Endocrinology & Metabolism found that even small doses of licorice significantly reduced 11β-HSD2 activity in healthy male participants (n=18) after just one week. Cortisol levels stayed elevated for longer without increasing production, which means you get more bang for your hormonal buck. This effect can be particularly useful for people with adrenal insufficiency or those recovering from long-term stress exposure.

 

Now, let’s be clear—this isn’t a license to chug licorice tea by the gallon. Licorice root, when consumed excessively or for prolonged periods, can cause serious side effects. These include hypertension, fluid retention, and decreased potassium levels. The World Health Organization advises that daily glycyrrhizin intake should not exceed 100 mg, and most commercial supplements contain between 25 to 100 mg per serving. That’s a pretty tight margin.

 

Still, the appeal of licorice lies in its ability to support cortisol without caffeine’s rollercoaster ride. Unlike your daily espresso, it won’t jack up your heart rate or give you the jitters. Instead, it helps your body make smarter use of the cortisol it’s already producing. That’s a game-changer for anyone dealing with chronic fatigue, mood instability, or the post-lunch energy slump that has you face-planting into your keyboard by 2 p.m.

 

To appreciate licorice’s versatility, you have to look at its history. It’s been used in Egyptian burial rituals, Roman cuisine, and as a wartime ration. Fast-forward to the wellness era, and it’s now being marketed alongside adaptogens like ashwagandha and rhodiola. Even Gwyneth Paltrow’s Goop has jumped on the bandwagon, featuring licorice in several of its detox formulations.

 

Of course, not all licorice supplements are created equal. There’s deglycyrrhizinated licorice (DGL), used mostly for digestive health, which lacks the cortisol-extending glycyrrhizin. Then there are tinctures, capsules, and teas with varying concentrations. The quality varies wildly, so it’s crucial to buy from reputable brands that disclose their glycyrrhizin content and test for contaminants. Always read the label. And don’t assume that more is better.

 

If you’re curious about using licorice to support cortisol, timing matters. Most experts recommend taking it in the morning, when cortisol naturally peaks. That helps avoid disrupting your body’s circadian rhythm. You can pair it with other adaptogens like holy basil or eleuthero for a more comprehensive stress support stack. Just skip it at night unless you enjoy staring at your ceiling fan until 3 a.m. wondering if that email you sent sounded weird.

 

Now, not everyone is sold on licorice as a cortisol panacea. Critics argue that the evidence base is thin, with many studies being small-scale, short-term, or lacking placebo controls. A 2019 meta-analysis published in Phytotherapy Research reviewed over 30 studies on licorice and found inconsistent results, especially in populations with preexisting health conditions. So while the herb holds promise, it’s not a miracle root.

 

But the real story behind cortisol isn’t just science. It’s emotional. Chronic stress doesn’t just exhaust you—it steals your joy, clouds your thinking, and strains your relationships. You become a version of yourself that even you don’t want to hang out with. And the hardest part? You might not even notice until someone asks, “Are you okay?” and you suddenly tear up in the frozen food aisle.

 

In that emotional context, licorice becomes more than an herb. It’s part of a larger strategy to say: I see what stress is doing to me, and I’m ready to do something about it. It’s not a cure. But it’s a tool—one you can use as part of a wider plan to reclaim your energy, focus, and sense of calm.

 

Here’s how to get started: for the next 7 days, replace your morning coffee with licorice root tea or a cortisol support supplement that includes standardized glycyrrhizin. Pair it with five minutes of deep breathing or sunlight exposure. Track your energy, mood, and focus each afternoon. If you notice a change, keep going. If you don’t, adjust or stop. Your body’s feedback is the most honest review you’ll ever get.

 

What we’re really chasing isn’t more energy. It’s better energy—sustainable, steady, and clear-headed. Licorice won’t do all the work for you, but it might just be the ally you didn’t know you needed. In the long game of stress recovery, that counts for something.

 

Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any new supplement, especially if you have existing health conditions or take medication.