Liquorice and Perimenopause: Guide for Natural Balance and Relief

Perimenopause is a pivotal stage in a woman’s life, encompassing the years leading up to menopause. This phase typically begins in the early- to mid-40s, marked by irregular menstrual cycles, fluctuating hormones, and an array of physical and emotional symptoms.

Hot flashes, night sweats, mood swings, anxiety, sleep disturbances, fatigue, joint pain, and changes in libido are only a few of the challenges women may encounter. While hormone replacement therapies (HRT) and pharmaceuticals are common treatments, many women seek gentle, holistic options for relief.

Liquorice root (Glycyrrhiza glabra, often called licorice) has emerged as a botanical ally in the perimenopausal journey. Revered for centuries in Chinese, Greek, and Ayurvedic medicine, its rich array of natural compounds offers estrogen modulation, adrenal support, anti-inflammatory effects, and much more.

This in-depth guide unpacks how liquorice root can help women thrive physically and emotionally through the transitions of perimenopause.

Understanding Perimenopause

Perimenopause represents the gradual end of reproductive years, triggered by the unpredictable rise and fall of estrogen and progesterone. The resulting symptoms may last several years and impact daily quality of life:

• Vasomotor symptoms: hot flashes, night sweats, palpitations.
• Menstrual changes: lighter, heavier, less predictable cycles.
• Mood and cognition: anxiety, “brain fog,” irritability, low mood.
• Sleep: insomnia, frequent awakenings, non-restorative rest.
• Physical changes: joint pain, headaches, muscle aches, bloating.
• Sexual health: vaginal dryness, reduced libido, discomfort.

Finding ways to smooth these transitions, without significant side effects, is a key priority as women move toward and beyond menopause.

Liquorice Root: Botanical Background and Traditional Uses

Liquorice root comes from the Glycyrrhiza species, a perennial native to southern Europe and Asia. The sweet-tasting root was prized in ancient medical systems for treating respiratory trouble, digestive complaints, inflammatory diseases, and, notably, hormonal imbalances affecting women.

Main traditional uses in female health:

• Modulating irregular menstruation and hormonal disorders.
• Soothing PMS and perimenopausal symptoms.
• Enhancing adrenal resilience to physical and emotional stress.

These historical observations are now echoed in modern research, setting the stage for liquorice as a vital plant for women’s health during perimenopause.

Core Actions of Liquorice in Perimenopausal Wellness

1. Hormonal Modulation: Gentle Estrogenic and Antiandrogenic Effects

Fluctuating estrogen is the root cause of most perimenopausal discomfort. Liquorice contains compounds (notably glycyrrhizin, glabridin, and liquiritigenin) with phytoestrogenic properties.

• Estrogenic activity: Liquorice can bind to estrogen receptors, particularly favoring the ERβ receptor. This is believed to help moderate symptoms like hot flashes, night sweats, mood swings, and vaginal dryness by balancing estrogen activity.
• Antiandrogenic activity: Licorice may mildly lower testosterone and DHEA levels, supporting hormonal harmony, especially in women experiencing perimenopausal acne or facial hair growth.

Unlike pharmaceutical estrogen, these plant-derived compounds are weaker and work in a “buffering” way, smoothing out sharp hormonal highs and lows without overwhelming the receptors.

2. Vasomotor Symptom Relief: Hot Flashes and Night Sweats

Clinical studies reveal liquorice root can reduce both the severity and frequency of hot flashes:

• A double-blind, placebo-controlled clinical trial found that three daily capsules of liquorice root (990mg/day) over four weeks significantly decreased the number and intensity of hot flashes compared to placebo. Benefits persisted for at least two weeks after stopping treatment.
• The estrogen-modulating action is viewed as the main mechanism, alleviating the uncomfortable temperature surges that wake women at night and disrupt daytime functioning.

3. Mood, Stress, and Adrenal Support

Perimenopause intensifies the effects of stress on the body, due to the declining backup provided by ovarian hormones. Liquorice is an adaptogen, supporting the hypothalamic-pituitary-adrenal (HPA) axis. This translates to:

• Improved ability to cope with emotional stress and fatigue.
• Calmer mood, less irritability, and reduced anxious tension.
• Support for adrenal hormone production, providing more resilient energy and emotional steadiness during this turbulent phase.

4. Anti-Inflammatory and Antioxidant Support

Joint and muscle pains, headaches, and increased inflammation are common in perimenopause. Liquorice root features powerful anti-inflammatory and antioxidant properties:

• Suppression of pro-inflammatory cytokines and pathways that are ramped up in estrogen deficiency.
• Reduction in joint stiffness, muscle soreness, and tissue discomfort.

Protecting the body from chronic inflammation is also protective for heart, bone, and brain health as women age.

5. Digestive Comfort and Gut Support

Bloating, indigestion, and gastrointestinal sensitivity commonly increase during perimenopause. Liquorice root:

• Soothes gastrointestinal tract lining, reducing symptoms like bloating, gas, and reflux.
• Enhances overall digestive resilience, which is increasingly viewed as a central pillar in hormone balance.

6. Support for Menstrual Irregularities, PMS, and Androgen Excess

Liquorice’s ability to “buffer” hormone levels means it can:

• Help regulate heavy, scanty, or erratic periods.
• Soothe premenstrual tension and irritability as cycles become unpredictable.
• Reduce mild androgen excess symptoms (like adult acne or unwanted hair), thanks to its antiandrogen properties.

Clinical Evidence: What Does the Research Say?

Hot Flash and Night Sweat Relief

Multiple controlled studies confirm that licorice root supplementation meaningfully reduces both the frequency and severity of hot flashes in perimenopausal and menopausal women. These benefits appear after 4–8 weeks of daily supplementation and may persist for several weeks after stopping treatment. Unlike traditional HRT, licorice is not associated with increased risks of breast or endometrial cancer.

Hormonal Effects and Safety

• Moderate liquorice consumption increases DHEA and can subtly reduce testosterone in women, helping to correct hormonal excess.
• It exhibits estrogen-like activity without the risks seen with prescription estrogens. Extracts selectively favor ERβ, which confers positive effects without the increased risk for hormone-sensitive cancers.
• Weak antiandrogenic activity helps support a healthy androgen/estrogen balance, relevant for perimenopausal women with a history of PCOS or adrenal stress.

Other Symptoms and Systemic Effects

Research also supports benefits for:

• Mood, with improved resilience to emotional stress and lessening of anxiety and irritability.
• Joint pain, with reduced markers of inflammation and subjective discomfort.
• Digestive wellness, by soothing mucosal tissues and supporting beneficial gut flora.
• Heart health, with mild improvements in blood pressure and cholesterol when used judiciously.

Mechanisms: How Does Liquorice Work?

Mechanism	Key Compounds	Primary Benefits for Perimenopause
Phytoestrogenic (estrogen-like)	Glabridin, liquiritigenin	Hot flashes, mood, dryness, cycle relief
Antiandrogenic (testosterone-lowering)	Glycyrrhizin, glycyrrhetinic acid	Adult acne, hair growth, menstrual normal
Adaptogenic (adrenal support)	Triterpenoid saponins	Stress, energy, emotional steadiness
Anti-inflammatory	Flavonoids, chalcones	Joint pain, headaches, systemic wellness
Digestive soothing	Glycyrrhizin, polysaccharides	Bloating, reflux, gut discomfort
Selective receptor modulation	Liquiritigenin (ERβ selective)	Hormonal relief with less cancer risk
Antioxidant	Phenolic compounds	Brain, heart, skin protection

Practical Guidance: Using Liquorice Root for Perimenopause

Forms and Dosage

• Capsules/Tablets: Most clinical studies use standardized extracts (containing 300–400mg per capsule), dosing 900–1000mg daily, typically divided in two or three doses.
• Powdered Root: ¼–½ teaspoon (approx. 1–2g) daily, dissolved in water, tea, or mixed into food. Choose products labeled for standardized glycyrrhizic acid content.
• Tinctures and Teas: Easy for those who prefer liquids; follow product-specific dosing.

Consistency is crucial. Most benefits appear after 4–8 weeks of continuous daily use.

Best Practices for Safety

• Choose reputable, third-party tested products to avoid contamination.
• Monitor blood pressure regularly, especially for those with a history of hypertension, as glycyrrhizin in large or prolonged doses can increase blood pressure and potassium loss.
• Use lowest effective dose for the shortest duration necessary. Take breaks every three months or cycle periods of use and non-use under guidance.
• Consult a healthcare provider before starting, particularly if you have:
  • High blood pressure
  • Heart, kidney, or liver concerns
  • Are on medications affecting electrolytes or blood pressure

Who Should Avoid or Use With Caution

• Pregnant or breastfeeding women (unless directed by a professional).
• Those with hormone-sensitive cancers (consult your oncologist).
• Individuals on hormonal medications, or with a history of excess androgen.

Liquorice Root Compared to Other Herbal Remedies

Attribute	Liquorice Root	Black Cohosh	Shatavari	Sage
Hormone modulation	Estrogenic & antiandrogen	Estrogen receptor mod.	Phytoestrogenic	Possible ER modulation
Hot flash relief	Excellent	Good	Good	Good
Mood & stress	Good (adaptogenic)	Mild	Good	Mild
Joint pain & inflammation	Excellent	Mild	Mild	Mild
Digestive comfort	Strong	Mild	Moderate	Mild
Key caution	Blood pressure, duration	GI upset	Allergies	None with culinary use

Integrative Strategies: Optimizing Relief with Lifestyle

Liquorice’s benefits are amplified when combined with a holistic approach:

• Nutrition: Focus on anti-inflammatory foods, rich in phytoestrogens (flax, soy, sesame), leafy greens, and healthy fats.
• Movement: Regular exercise, including resistance training, helps mitigate bone loss, balance mood, and reduce joint pain.
• Stress management: Mindfulness, meditation, yoga, or breathwork, combined with adaptogens, support the nervous system.
• Sleep hygiene: Maintain good sleep habits; liquorice’s adaptogenic properties support improved sleep indirectly by calming night sweats and anxiety.
• Medical check-ins: Regular monitoring of hormone levels, blood pressure, and metabolic health, especially when using herbal therapies long-term.

Frequently Asked Questions

Can liquorice replace hormone replacement therapy (HRT)?

Liquorice may significantly reduce mild-to-moderate perimenopausal symptoms and is ideal for women who cannot or choose not to use HRT. However, severe vasomotor symptoms, osteoporosis, or high cardiovascular risk might require combined or alternative interventions—discuss all options with your provider.

How soon will I notice results?

Most women report improvements in hot flashes, mood, and energy within 2–4 weeks; maximum effects on inflammation, joint comfort, and hormonal regularity may take up to 8–12 weeks.

Is liquorice root safe for long-term use?

Short-term use (8–12 weeks) at moderate doses is generally safe. Long-term use, or high doses, can raise blood pressure and lower potassium, so breaks and practitioner supervision are recommended18.

What are the main side effects?

• Raised blood pressure (hypertension)
• Low potassium (hypokalemia)
• Rarely: headache, upset stomach, swelling
  These are more likely with large doses or long-term consumption.

Can liquorice cause weight gain or interact with medicine?

As a mild mineralocorticoid, it can cause fluid retention, so weigh yourself regularly. Talk to your provider if you’re on medication for blood pressure, arrhythmias, hormones, or psychiatric concerns, as interactions may occur.

Conclusion

Liquorice root stands out as a trusted, evidence-supported, and versatile botanical for women traversing the challenges of perimenopause. Its unique blend of phytoestrogenic, antiandrogenic, adaptogenic, anti-inflammatory, and digestive-soothing effects addresses the complex web of symptoms at midlife.

When used responsibly—under the guidance of a knowledgeable practitioner—liquorice can restore comfort, confidence, and equilibrium, allowing women to thrive through the hormonal and emotional transitions of perimenopause and beyond.

Consult your healthcare provider before beginning any new supplement regimen, especially if you have underlying health conditions or are on prescription medications. Listen to your body, honor its needs, and empower your journey with the support of time-honored plant wisdom.