What Is Dandelion?

The dandelion (Taraxacum officinale) plant has traditionally been used as a diuretic and digestive aid. But is the popular plant proven to improve symptoms?

Here are some of the potential health benefits of dandelion, plus how to enjoy the nourishing plant. 

Benefits of Dandelion

Dandelion is touted as a diuretic and digestive aid, but clinical research on the use of dandelion for general health remains limited. Here are four potential benefits of dandelion. 

May Act as a Diuretic

Dandelion may act as a diuretic. Diuretics are substances that promote urination and sodium excretion, thereby reducing water retention in the body. Diuretic medications are sometimes used to help manage conditions like hypertension (high blood pressure) and congestive heart failure.

One study reported a significant increase in the frequency of urination after participants consumed a dandelion extract, however the trial was short in duration and limited in size. The researchers studied the effects of dandelion extract on urination over a single day and included just 17 participants in the study.

One possible reason for dandelion’s diuretic effect is its moderate potassium content. Potassium works in opposition to sodium in the body. In other words, the more potassium-rich foods you consume, the more sodium your kidneys excrete through the urine.

While there’s no harm in consuming dandelion greens to help fight water retention, more extensive research is needed to confirm the diuretic effects of dandelion supplementation in humans. 

May Aid Digestion

For centuries, dandelion has been used by health practitioners across the globe to support healthy digestion. Most often consumed as a tincture or tea, dandelion has been used to manage indigestion, constipation, and inflammation of the stomach and liver. Dandelion has also been used to treat nausea and stimulate appetite.

Bitter greens like dandelion greens may help stimulate the production of bile, a fluid that’s naturally produced by the liver and helps break down dietary fats during digestion. 

What’s more, dandelion naturally contains inulin, a type of prebiotic fiber that supports the proliferation of healthy bacteria in the gut.

While dandelion seems to serve as a natural aid for GI issues like constipation, gas, and indigestion, more research is needed to confirm the plant’s role in treating these symptoms.

Good Source of Vitamins and Minerals

Like most vegetables, dandelion greens are a good source of important vitamins and minerals, including fiber, potassium, iron, calcium, magnesium, phosphorus, and B vitamins.

One cup of raw, chopped dandelion greens provides nearly 20% of the daily value (DV) for both iron and calcium.

That same serving size also delivers more than 50% of the DV for beta-carotene, a potent antioxidant. Antioxidants help scavenge harmful compounds called reactive oxygen species that damage tissues and increase your risk of developing diseases over time.

Possibly Protective Against Cancer

A few studies have examined the role of the dandelion plant in cancer treatment and prevention. While it’s possible that certain compounds in dandelion may help reduce cancerous tumor growth, there is not enough evidence to support the use of dandelion supplementation for cancer prevention or treatment at this time.  

How to Identify Dandelion 

Dandelion plants are considered global garden weeds. They grow abundantly across different countries and climates and are often found growing in grassy lawns and along roadsides. 

Another name for the dandelion plant is ‘lion’s tooth,’ possibly due to its leaves’ signature jagged edges. Dandelions are also known for their vibrant yellow flowers, and the wispy, white globes that replace them later in the plant’s life cycle. 

How To Add It to Your Diet

Every part of the dandelion plant (including the root, leaves, and flowers) is edible and each part has been used for various medicinal purposes.

Dandelion greens–the plant’s leaves–are the most commonly consumed portion of the plant. Try sautéed dandelion greens with anti-inflammatory aromatics like onion and garlic for a flavorful side dish. You can also add dandelion greens to homemade soups, stews, and salads. 

The dandelion plant can also be used to make beverages. The roasted root of the dandelion plant is sometimes consumed as an alternative to coffee. Dandelion teas and wines can also be made from dandelion. 

Supplement companies market dandelion-based products like extracts and capsules for a variety of uses, from ‘general well being’ to ‘debloating’ and supporting gallbladder function.

While the plant has been used for centuries to treat a variety of symptoms, there’s limited clinical evidence that dandelion supplementation is helpful for general health at this time. 

It’s also important to remember that supplements are not regulated by the U.S. Food and Drug Administration (FDA). As such, health claims and ingredients listed on supplement labels may be inaccurate. Always speak with your healthcare provider or pharmacist before starting any supplements.

Dosage and Safety 

When consumed as a whole food (such as cooked dandelion greens), dandelion is safe to consume. However, people who are allergic to plants like ragweed, chrysanthemums, marigolds, and daisies may need to practice caution when consuming dandelion. These plants are related to dandelion and may therefore also cause allergic reactions.

Less is known about the safety and optimal dosage of dandelion in supplemental form. According to the National Center for Complementary and Integrative Health, it’s unclear whether it’s safe to consume dandelion in doses greater than what’s naturally found in the whole food during pregnancy and while breastfeeding. 

Potential Drug Interactions

The potential for dandelion supplements to interact with common medications is largely theoretical. 

For example, limited research suggests that the dandelion plant may help prevent blood clotting. As such, dandelion supplements may bolster the effects of blood thinning medications, potentially increasing the risk of bruising or bleeding if taken in combination with these drugs.

Similarly, research conducted in animals suggests that dandelion may help lower blood sugar levels. Based on these findings, it is possible that dandelion supplements could increase the risk of hypoglycemia, or dangerously low blood sugar, if taken by people who are also using medications to manage their diabetes.

Side Effects of Dandelion

When consumed as a whole food, dandelion is generally well tolerated, and dandelion plants growing in the wild are typically safe for consumption. Just practice caution when picking and eating dandelion plants that may have been sprayed with substances not fit for consumption, like chemical fertilizers and sprays.   

Potential side effects of dandelion supplementation include diarrhea, stomach upset, and heartburn, symptoms that can occur with almost any oral supplement.

A Quick Review

Dandelion has traditionally been used as a diuretic and digestive aid. Incorporating a dandelion supplement is not recommended as clinical research on its health benefits remain limited at this time.

However, consuming dandelion in its whole food form is a wonderful way to add key nutrients like fiber, potassium, and beta-carotene to your diet.