Dandelion leaves, roots, seeds, and flowers may offer health benefits, including promoting liver health, fighting inflammation, and managing blood sugar levels.
Although often dismissed as a stubborn lawn weed, dandelion has been used in traditional medicine for centuries.
Not only can the leaves, roots, and flowers add color to your plate, but they’re also often found in herbal teas and supplements. They’ve been used as a natural remedy to support blood sugar management and boost skin, liver, and heart health.
This article reviews the potential health benefits of dandelion, along with common risks and side effects.
From root to flower, dandelions are
Dandelion greens can be eaten cooked or raw and are an excellent source of vitamins A, C, and K. They also contain vitamin E, folate, and small amounts of other B vitamins. Dandelion greens provide several minerals, including iron, calcium, magnesium, and potassium.
Dandelion root is rich in the carbohydrate inulin, a type of soluble fiber found in plants that supports the growth and maintenance of healthy gut bacteria in your digestive tract.
Dandelion root is often dried and made into tea, but it can also be eaten raw, like other root vegetables.
Dandelion contains potent antioxidants, which may explain many of its medicinal properties.
Antioxidants are compounds that help neutralize free radicals — molecules that are a product of your metabolism but contribute to chronic disease risk if levels get too high in your body. Therefore,
Dandelions contain high levels of the antioxidant beta-carotene, which may protect against cell damage and oxidative stress.
They’re also rich in another type of antioxidant called polyphenols, which are found mainly in the flowers but occur in the roots, leaves, and stems.
Dandelion may reduce inflammation thanks to compounds such as polyphenols.
Inflammation is a natural immune system response to injury or infection. However, long-term inflammation may permanently damage body tissues and DNA.
Some test-tube studies, such as this one from 2022 and this one from 2017, note significantly reduced markers of inflammation in cells treated with compounds extracted from dandelion.
Another study in rats from 2023 determined that a tincture made from dandelion reduced oxidative stress and had cardioprotective effects.
Still, human research is needed.
Chicoric and chlorogenic acids are two bioactive compounds found in dandelion flowers, leaves, and roots that may help decrease blood sugar levels.
Test-tube and animal studies, such as this one from
This process improves insulin sensitivity and reduces blood sugar levels.
Chicoric and chlorogenic acid may also limit the digestion of starchy, high carb foods, which may further contribute to dandelion’s ability to lower blood sugar levels.
Although these results are encouraging, more research is needed in humans.
Some compounds in dandelion, found in the roots, leaves, seeds, and flowers, may decrease triglyceride and cholesterol levels, which are key risk factors for heart disease.
Some of the polyphenols in dandelion, such as flavonoids and hydroxycinnamic acid derivatives, may have cholesterol and triglyceride-lowering properties.
A 2022 study noted that dandelion may have cardioprotective effects, including lowering cholesterol levels.
However, current research is limited to test-tube and animal studies, and studies in humans are needed.
Although some claim that extracts from the leaf of the dandelion may reduce blood pressure, studies are limited.
In Western medicine, diuretic medications are used to rid the body of excess fluid, which
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Dandelion also contains potassium, a mineral associated with decreased blood pressure in those with previously elevated levels. Thus, this plant may indirectly affect blood pressure due to its potassium content.
Notably, this effect isn’t unique to dandelion — it applies to any potassium-rich food eaten as part of a healthy diet.
Some animal studies suggest that dandelion extract may protect against liver damage and disease.
A 2021 study in animals found that dandelion root extract helped prevent liver damage in rats with induced liver failure.
Other animal studies, such as this one from 2016, have shown that dandelion root extract may reduce excess fat stored in the liver and safeguard against oxidative stress.
However, human research is needed.
Some research indicates that dandelions and their compounds may support weight control, though the data isn’t conclusive.
Some researchers suggest that dandelion’s ability to improve carbohydrate metabolism and reduce fat absorption may lead to weight loss. However, this theory has yet to be scientifically proven.
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Another study in mice found that chlorogenic acid, a compound found in dandelion, reduced body weight, decreased fat accumulation, and altered levels of specific proteins involved in weight control (
Still, more high quality research with humans is necessary.
Perhaps one of the most intriguing health claims about dandelion extract is its potential to prevent the growth of cancerous cells in various organ systems.
A 4-week study in rats showed that administering dandelion root extract modified specific pathways involved in suppressing the growth and spread of breast cancer cells.
Other test-tube studies, such as this one from 2017, have found that dandelion root extract may slow the growth of cancer cells in liver, colon, prostate, and stomach tissue.
These findings are encouraging, but human research is lacking.
Dandelion is often used in traditional medicine to treat constipation and improve digestive health.
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Dandelion root is also a rich source of the prebiotic fiber inulin, which has been shown to reduce constipation and promote the movement of food through the digestive system.
Furthermore, with more than 3 grams of fiber per cooked cup (105 grams), dandelion greens may bump up your fiber intake. Fiber supports bowel regularity and protects against various digestive conditions, including hemorrhoids and diverticulitis.
Some research indicates that dandelion may have antimicrobial and antiviral properties, which may support your body’s ability to fight infection.
Several test-tube studies, such as this one from 2018 and this one from 2023, have found that dandelion root extract significantly reduces viruses’ ability to replicate.
Research also indicates that some active compounds in dandelion protect against harmful bacteria and fungi.
Ultimately, more research is needed in humans.
Animal and test-tube research notes that dandelion extract may protect against skin damage caused by sunlight, aging, and acne.
In a 2022 study, a fermented broth of dandelion extract prevented skin damage when applied just before or immediately after exposure to UVB radiation, which is the radiation you get from sunlight.
An older test-tube study from
Additionally, older research indicates that dandelion extract may reduce skin inflammation and irritation while increasing hydration and collagen production. This may be useful in preventing and treating certain types of acne.
However, recent research on the effects of dandelion on skin health is lacking, and studies are limited to test tubes and animals.
Very little research has been conducted on dandelion’s effect on bone health, though some of its nutrients contribute to maintaining strong, healthy bones.
Dandelion greens are a good source of calcium and vitamin K, which play a crucial role in bone health (
One small 2020 study linked an increased intake of vitamin K-rich leafy green vegetables to lower blood levels of osteocalcin, a protein found in your bones. This suggests that eating more leafy greens, such as dandelion, may help prevent bone loss.
Inulin, a fiber found in dandelion root, may also support healthy bones by improving digestion and gut health.
Additionally, some research, such as this 2017 study, suggests that the antioxidants in dandelion and other greens play a key role in bone health and protect against bone loss by decreasing oxidative stress.
People often consume dandelion leaves, stems, and flowers in their natural state. You can eat them cooked or raw. The root is usually dried, ground, and used as a tea or coffee substitute.
Dandelion is also available as a supplement in capsule, extract, or tincture form.
Currently, there are no clear dosage guidelines, as very little human research has been conducted. However, this 2016 study suggests the following dosages for different forms of dandelion:
- Fresh leaves: 4–10 grams daily
- Dried leaves: 4–10 grams daily
- Leaf tincture: 0.4–1 teaspoon (2–5 mL) three times per day
- Fresh leaf juice: 1 teaspoon (5 mL) twice daily
- Fluid extract: 1–2 teaspoons (5–10 mL) daily
- Fresh roots: 2–8 grams daily
- Dried powder: 250–1,000 mg four times per day
Dandelion plants have low toxicity and are likely safe for most people, especially when consumed as food. However, research is still limited, and consuming dandelion isn’t entirely risk-free.
The plant may cause allergic reactions, particularly in people with allergies to related plants such as ragweed. Contact dermatitis may also occur in those with sensitive skin.
According to an older 2013 study, dandelion may also interact with medications, including certain antibiotics, anticoagulants, and blood sugar drugs.
If you’re taking prescription medications, consider consulting a healthcare professional before taking dandelion.
People can consume dandelion roots, greens, and flowers. The plant contains vitamins, minerals, and fiber. It may also have some medicinal properties, though more research in humans is needed to confirm the benefits.
While consuming dandelion as part of a balanced diet is likely safe for most people, more research is needed on taking dandelion as a daily supplement. Some people may have an allergic reaction to dandelion.
Dandelion may help support the secretion of the hormone insulin, which is responsible for regulating your blood sugar.
Dandelion may have many health benefits, but there hasn’t been much research to confirm these benefits in humans. Some people may be allergic to dandelion, especially if they have allergies to similar plants such as ragweed and daisies.
Despite many potential benefits, dandelion plants and supplements shouldn’t be considered a replacement for a balanced diet and healthy lifestyle. Research on specific applications is lacking, especially in humans.
Still, if you eat its greens, roots, and flowers in their whole form — in salads, baked dishes, sides, and snacks — this root vegetable makes a unique, nutritious addition to your diet.
If you want like to take dandelion as a supplement, it’s best to consult a doctor or nutritionist first.
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Try this today: Although dandelion greens can be somewhat bitter, cooking helps improve their flavor. Try sauteing the greens t of olive oil and chopped garlic for a quick and easy side dish.