Dandelion: Potential Benefits, Known Risks, and More

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

The sturdy perennial herb, notable for its bright yellow flowers, continues to be used as a complementary and integrative medicine approach for health purposes today. From root to flower, all parts of dandelion can be used medicinally. It can be eaten fresh, steeped in hot water to make tea, and taken as a supplement.

Dandelion has some potential health benefits. Initial studies have examined its possible impact on different health outcomes. But because not much research has been done in humans, these perks are far from proven fact — and it is still unknown what quantities of dandelion consumption in humans might be linked to significant results when it comes to any one of these factors.

According to Casey Kelley, MD, a board-certified family medicine physician and the founder and medical director of Case Integrative Health in Chicago, many of dandelion’s health effects stem from their antioxidant content. “Dandelion contains antioxidants like flavonoids, phenolic acids, and vitamins, which may help neutralize free radicals and reduce oxidative stress,” she says.

Here are a few potential benefits of dandelion.

• May Support Liver Health A review found dandelion may protect the liver from oxidative stress and harmful free radicals (unstable molecules often caused by air pollution, pesticides, and more) because of its antioxidant and anti-inflammatory properties. But the researchers noted that large, human studies with standardized extracts are needed to confirm benefits.

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• Provides Antioxidants The antioxidant content of dandelion (courtesy of the polyphenols and flavonoids) may reduce free radicals.

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   While some studies have been done in test tubes, human research confirms the benefits of antioxidants in dandelion, from reducing inflammation to potentially helping prevent chronic disease, like diabetes, cancer, and heart disease, among others.

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• Acts as a Diuretic Dandelion has diuretic effects, meaning it may increase urinary frequency, according to an older study involving 17 healthy adult women.

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  This means dandelion can stimulate the elimination of fluids as urine, which reduces bloating and supports kidney function, Dr. Kelley notes. A dandelion’s potassium content may be the source of its diuretic effects (more on that later).

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   How the diuretic effect of dandelion has not been well researched, so scientific support is lean.

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• May Help Control Blood Sugar Animal studies suggest that dandelion may reduce blood sugar, offering potential benefits for people with type 2 diabetes.

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   One animal study showed that this benefit is due to the dandelion’s antioxidant and anti-inflammatory properties.

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  Research in humans is lacking, however.

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  The evidence supporting most diabetes-related supplements is weak, so don’t replace any medical treatments with supplements. It’s also important to talk with your healthcare provider before adding a supplement to your diabetes management routine, so they can help you make an informed decision.

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• May Support Heart Health Dandelion may offer heart-health benefits by helping prevent blood platelets (a component of blood that stops damaged blood vessels from bleeding) from sticking together and forming clots. And, by supplying potassium, dandelion may also help reduce blood pressure.

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   The potassium in dandelions has a diuretic effect, which releases excess sodium through urine to help balance sodium levels in the body, says Karen E. Todd, RD, the founder of the Supplement Dietitian based in Dripping Springs, Texas. Potassium can also relax the blood vessel walls, and diuretics can help control high blood pressure, Todd explains.

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• May Help Treat and Prevent Metabolic Syndrome Research suggests that dandelion may help treat and prevent metabolic syndrome, a group of conditions that raise your risk of heart disease, type 2 diabetes, and stroke.

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   Dandelion was shown to decrease triglycerides (a type of fat in the blood), improve cholesterol levels, lower blood glucose, and regulate metabolism (the process of converting calories into energy). Researchers say that more in-depth studies are needed.

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   “This potential benefit is primarily based on preclinical data, [meaning not involving humans], and human trials are needed,” Todd adds.

Dandelion is sometimes touted as a weight loss aid.

Kelley says it’s important for people to understand that this type of research does not establish dandelion as an anti-obesity treatment. “The weight loss effects of dandelion are not as well-documented as some other [potential] health benefits, and the evidence supporting its use for weight loss is relatively limited,” she notes.

If dandelion does move the number on the scale, its effects are likely to be short-lived, Kelley says. “Dandelion is well-known for its diuretic effects, which can lead to temporary weight loss due to the elimination of water weight. This effect, however, does not translate to long-term fat loss,” she adds.

Dandelion is generally considered safe to use as a food or supplement. Still, it may come with some risks and side effects for certain groups of people.

If you use dandelion supplements, note that the FDA regulates them differently from pharmaceutical drugs, meaning supplements aren’t approved for safety or effectiveness before being sold.

Because of the potential risks and side effects, don’t take dandelion (or any other supplement) without checking with your doctor first to ensure it’s safe for your individual health profile. In addition, be sure to discuss adding large amounts of dandelion in your diet to ensure you’re safe in your approach.

Risks

There are some contraindications if you’re pregnant or breastfeeding, too. “Anyone who is pregnant or nursing should avoid taking dandelion in herbal supplement form, but may still enjoy small amounts of fresh or cooked dandelion greens from a culinary standpoint,” says Jenna Volpe, RDN, a functional dietitian and clinical herbalist based in Austin, Texas, based on her own professional experience working with clients.

Side Effects

• Low blood sugar (hypoglycemia)
• Heartburn
• Stomachache
• Skin irritation
• Diarrhea

Dandelion can be picked fresh or purchased as a supplement.

Volpe suggests adding fresh dandelion leaves from a quality grower to salads or flower heads or petals in soups and stews. Meanwhile, Kelley recommends steeping dried dandelion leaves or roots in hot water to make tea.

Pick the best dandelion — whether fresh or supplements — with these tips.

Selection

If you don’t grow dandelions, you can purchase them from a local grocery or health food store. “I recommend going with herbs that are certified organic by the U.S. Department of Agriculture, since non-organic herbs may have been sprayed and have high concentrations of pesticides or herbicides, which aren’t good for health,” says Volpe. Give them a rinse to eliminate dirt before using.

To find a high-quality dandelion supplement, look for a product that’s been third-party tested, Volpe says. This indicates that a supplement has been vetted for quality and purity by a non-biased entity. Companies like NSF (National Sanitation Foundation), USP (U.S. Pharmacopeia), and ConsumerLab place their seal on supplements they’ve tested.

Storage

• Dandelion is a perennial herb that’s rich in antioxidants and can be eaten fresh or taken as a supplement.
• Research on dandelion health benefits in humans is still very limited, but there is evidence that the herb may have some diuretic and blood-sugar-lowering effects.
• Dandelion supplements can interfere with certain medications and may have side effects, so it’s best to consult your healthcare provider before trying them.