Dandelion root: Benefits, side effects and how to try it

You may have heard that dandelions (Taraxacum officinale) offer nutritional benefits. It’s true that this common plant — often considered a weed — is packed full of vitamins, minerals and other important substances that may be beneficial for your overall wellbeing.

In fact, dandelion root extract is sometimes used to make caffeine-free tea. The root part of the plant contains most of the nutrients.

However, most medical claims about dandelion root’s benefits — such as anti-cancer properties — are unproven. There’s almost no research looking at dandelion root use in humans.

Below, Meroë Morse, M.D., shares what is known about the benefits of adding this plant to your diet — and what is still unproven.

“Dandelion does contain many nutrients that may be beneficial to us,” says Morse, who sees patients in UT MD Anderson’s Integrative Medicine Center. “But you have to consider the scope of the evidence.”

Dandelion root nutrition benefits

Dandelion contains many nutrients and substances that help your body function. Many of these are concentrated in the plant’s root. They include:

• Vitamins A, C, E, K and B vitamins 
• Minerals like potassium, calcium, iron and magnesium 
• Antioxidants that counter harmful free radicals, such as:
  • Phenolic, chicoric, chlorogenic and caffeic acids
  • Flavonoids
  • Terpenoids
  • Inulin (also known prebiotic fiber, which feeds beneficial gut bacteria)

What forms does dandelion root come in?

“Dandelion is commonly used as a tea and in supplements,” Morse says. “It can also be made into wine or eaten as food. The leaves can be used in salads and soups, and the roots can be roasted and used as a coffee alternative. It has a long history of use in foods, drinks and traditional medicine.”

Research into the anti-cancer properties of dandelion root

Some small studies have looked at dandelion root in cancer treatment. However, none of these studies have been done on people, Morse notes.

“Many plants show strong effects in early research, but those findings often do not translate into meaningful benefits for patients, and they can sometimes be harmful,” she cautions.

Some dandelion root compounds that have been studied for their potential role in helping prevent and treat cancer include phenolic acids, flavonoids and terpenoids.

But just because the plant contains those compounds doesn’t mean they can help prevent or treat cancer in people.

“We do not know what dose would be needed to produce an anti-cancer effect in people,” Morse says.

More research is needed to understand how our bodies absorb, process and remove these compounds.

What the research has shown is that in a lab, these compounds have reduced the number of cancer cells without harming nearby healthy cells. And in some studies using mice, these compounds have led to decreased sizes of certain tumors.

However, dandelion extract is known to have estrogen-like effects, Morse notes. This means that it might promote the growth of breast cancer cells, which also respond to estrogen.

“Much more research is needed so we can understand who might be able to use dandelion safely and who might be harmed by it,” she says.

Where dandelion root research is promising

Some benefits of dandelion (and dandelion root) show more promise than others.

May support digestive health

Dandelion root and leaves may stimulate your digestive system and can act as a mild laxative, potentially helping with constipation and digestion.

Its prebiotic fiber content (inulin) may also support your gut microbiome by feeding healthy bacteria in your gut.

May lower blood pressure

Dandelion root may have a diuretic effect, causing you to urinate more frequently. Losing fluid through urine may lead to lower blood pressure, Morse says. This is how some blood pressure medications work.

One older study looking at dandelion root’s link to lower blood pressure showed promise, but it had a small sample size.

“However, that does not mean it should be used as a treatment for high blood pressure,” she notes. “More research is needed.”

Unproven claims about the benefits of dandelion root

Here are some other ways researchers are studying dandelion root. So far, benefits have only been seen in lab and animal studies.

Does dandelion root have antimicrobial and antiviral properties?

In early lab studies, researchers have placed bacteria and dandelion root extract together and have noted how bacterial growth slowed. But there’s still no proof that dandelion can treat infections in people.

Can dandelion root support liver or bile duct health?

There are claims that dandelion may be beneficial to people with alcohol-related liver damage and metabolic dysfunction-associated steatohepatitis (MASH) by protecting the liver and biliary (bile duct) system. But these benefits have not been shown in human studies, Morse says.

Can dandelion root aid weight management by lowering cholesterol or triglycerides?

Cholesterol is a waxy, fat-like substance, and triglycerides are a specific type of fat. There was one small study of 12 participants with elevated cholesterol who took dandelion leaf extract for 12 weeks, Morse says.

It showed that participants had a slight decrease in low-density lipoprotein (LDL, or “bad”) cholesterol and triglycerides, and a slight increase in high-density lipoprotein (HDL, or “good”) cholesterol.

“But those changes were not statistically significant,” says Morse, who was not involved with the study and adds that the study lacked a placebo (or control) group and was not randomized. “So, its findings are limited.”

There is no strong evidence that any part of the dandelion plant can help you lose weight or keep it off.

Other claims

A few existing studies have suggested possible benefits, but this research hasn’t been conducted in humans.

Can dandelion root support skin health?

There aren't any reliable studies in people showing that this plant affects skin health.

Can dandelion root help fight inflammation?

Some researchers have studied dandelion's potential anti-inflammatory properties, but these findings have not been confirmed in people.

Can dandelion or dandelion root reduce oxidative stress?

Dandelion root is known to contain a high amount of antioxidants, which help prevent damage to your body’s cells and DNA. But there is no strong research done in humans that indicates dandelion root may reduce oxidative stress in our bodies.

Can dandelion root help you manage blood sugar?

There is also no evidence from studies on people that suggests this is possible. All of the evidence is based on lab and animal studies.

How to try dandelion in your diet

There is no strong evidence that dandelion or dandelion root can protect you from cancer or other diseases. But because it has many nutrients, it can still be a healthy part of your diet if you consume it in moderation.

It’s sold in some health food stores and online as:

• Dandelion tea or coffee alternative
• Dandelion supplement in the form of oral capsules, tinctures or extracts

“You can also eat dandelion leaves. They’re similar to arugula,” Morse says. “The leaves can be added to salads or soups, or they can be sautéed.”

You can find many recipes using dandelion leaves and dandelion root extract online.

But if you try this plant, make sure you know where it came from.

“Dandelions growing in a yard may have been exposed to pesticides or other chemicals,” Morse says. “For any edible herbs, I recommend getting them from a reliable source, where you know how they were grown.”

Possible risks and side effects of dandelion root

When grown without chemicals, dandelion root and the rest of the plant are generally safe to eat. Side effects are usually mild and may include mouth sores, heartburn and skin irritation.

Still, make sure you speak with your doctor or healthcare provider before trying any new herbal remedy. They can make sure it won’t interact with your existing medications or cause an allergic reaction, particularly if you are allergic to ragweed, chrysanthemums or daisies.

Eating too much dandelion can cause oxalate buildup, which can lead to kidney stones. This can occur when the high amounts of oxalic acid in the plant accumulate in your body faster than your kidneys can filter it out.

Who should avoid taking dandelion root?

Eating too much of this plant can lead to harmful drug interactions if you take certain medications that affect CYP450 enzymes (a group of proteins) in your body:

• Cancer medications like tyrosine kinase inhibitors
• Blood pressure medications
• Blood glucose medications

“CYP450 enzymes help the body process many medications,” Morse says. “That could change how strongly some medications affect the body and potentially increase the risk of harmful effects.”

Because of dandelion extract’s estrogen-like effects, people who are pregnant or breastfeeding should consult with a doctor before incorporating dandelion in their diet.

“Be sure to talk with your doctor before taking supplements that contain dandelion if you have an estrogen-sensitive tumor, since this type of cancer requires estrogen to replicate,” Morse says.

Additionally, if you are allergic to plants in the ragweed, chrysanthemum or daisy family, you may also be allergic to dandelion and should avoid eating it.

“If you have kidney disease or peptic ulcers, you also should use caution because of the plant’s high oxalic acid value,” Morse says.

Frequently asked questions about dandelion root

Here are answers to some common questions about dandelion root.

Does dandelion tea have caffeine?

Dandelion tea is caffeine-free.

What organs are dandelion root good for?

“There are no human clinical trials showing that dandelion or dandelion root produces a proven benefit or measurable change in any specific organ,” Morse says.

Is it good to drink dandelion tea every day?

Consuming high quantities of dandelion or dandelion root can lead to side effects. So, if you do decide to try dandelion tea, it’s best to do so in moderation.

“I would not drink it every day; I would include it in a rotation with other teas,” Morse says.

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