<h2 id="what-are-dandelions-c340284e">What are dandelions?</h2><p>The flowers, roots, leaves and seeds of the dandelion have been used <a href="https://link.springer.com/article/10.1186/s42269-021-00567-1" target="_blank" rel="noopener">both in medicine and as a food source</a>, around the world. The leaves, stems and flowers can be eaten in salads and included in smoothies or soups, whilst the roots and young tops have therapeutic uses and are typically dried and ground for use in supplements or enjoyed as a tea or coffee.</p><p>Often considered one species, there are in fact hundreds of micro-species of the dandelion plant (Taraxacum officinale). Studies suggest dandelions offer numerous health benefits thanks in part to their anti-inflammatory and antioxidant properties. As a result, dandelion is available to buy as a supplement in capsule, extract or tincture form or as a tea and coffee.</p><p>Currently there are no clear dosage guidelines because clinical trials are limited. If you’re interested in supplementing but currently take prescribed medication refer to your doctor to ensure it is safe for you to do so.</p><p><strong>Discover our full range of <a href="/health" target="_blank" rel="noopener">health benefit guides</a> and learn about the <a href="/health/nutrition/health-benefits-of-rosemary" target="_blank" rel="noopener">health benefits of rosemary</a> and check out our expert guide on <a href="/videos/fresh-herbs" target="_blank" rel="noopener">how to keep herbs fresh</a></strong>.</p><h2 id="benefits-include-c2ee57bb">Benefits include:</h2><ul><li>A source of nutrition</li><li>Contains antioxidant compounds</li><li>May reduce cholesterol</li><li>May lower blood sugar</li><li>May provide anti-inflammatory properties</li><li>May support liver function</li><li>May support weight loss</li><li>May aid digestion</li><li>May help in the fight against cancer</li><li>May support immune function</li></ul>
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<p><a href="https://www.instagram.com/kerry_torrens_nutrition_/">Kerry Torrens</a> BSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy, and a member of the <a href="https://bant.org.uk/">British Association for Nutrition and Lifestyle Medicine (BANT)</a>. A contributing author to Good Food for over 15 years, she has also been an expert speaker on BBC radio and at Good Food Shows, and works with top chefs and major food brands on nutritional guidance.
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<img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/08/Kerry-Torrens-5fccd43.jpg" width="900" height="991" alt="Headshot of Kerry Torrens" title="Kerry Torrens" />
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<img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/08/Dandelion2-1dc6324.jpg" width="3000" height="2000" alt="Dandelion tea in a mug" title="Health benefits of dandelion" />
<h2 id="top-10-benefits-of-dandelion-80bea08d">Top 10 benefits of dandelion</h2><h3 id="1-a-source-of-nutrition-8b8932ac">1. A source of nutrition</h3><p>Research supports that the dandelion is a <a href="https://link.springer.com/article/10.1186/s42269-021-00567-1" target="_blank" rel="noopener">good source of nutrition</a>, specifically fibre, minerals including <a href="https://link.springer.com/article/10.1023/B:QUAL.0000040365.90180.b3" target="_blank" rel="noopener">potassium</a>, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9720560/" target="_blank" rel="noopener">iron and manganese</a> and essential fatty acids, including the omega-3 fatty acid, <a href="https://link.springer.com/article/10.1023/B:QUAL.0000040365.90180.b3" target="_blank" rel="noopener">linolenic acid</a>.</p><h3 id="2-contains-anti-oxidant-compounds-3db3abb5">2. Contains anti-oxidant compounds</h3><p>Dandelions contain numerous plant compounds that have an anti-oxidant, protective effect. These include <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7139534/" target="_blank" rel="noopener">beta-carotene</a> and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6471326/" target="_blank" rel="noopener">polyphenols like the flavonoid, luteolin</a>. Studies support that these plant compounds act as anti-oxidants helping reduce the cell damage caused by the production of free radicals during the essential process called oxidation.</p><h3 id="3-may-reduce-cholesterol-7125d203">3. May reduce cholesterol</h3><p><a href="https://link.springer.com/article/10.1186/s42269-021-00567-1" target="_blank" rel="noopener">Animal studies</a> and<a href="https://www.mdpi.com/2076-3271/3/2/38" target="_blank" rel="noopener"> in vitro (test tube) tests</a> suggest that some of the compounds in dandelion may help reduce triglycerides (blood fats), including cholesterol. More research is needed to establish whether the same effect may be seen in humans.</p><h3 id="4-may-lower-blood-sugar-f27577b0">4. May lower blood sugar</h3><p>Some <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11013470/#sec5-plants-13-01021" target="_blank" rel="noopener">animal studies </a>suggest that dandelion has blood sugar-lowering properties making the plant potentially helpful for those with diabetes. However, there is <a href="https://link.springer.com/article/10.1186/s42269-021-00567-1" target="_blank" rel="noopener">limited research in humans</a> and more studies are needed before recommendations can be made.</p><h3 id="5-may-provide-anti-inflammatory-properties-1afe3659">5. May provide anti-inflammatory properties</h3><p>Both <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5707789/" target="_blank" rel="noopener">in vitro</a> and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9454954/" target="_blank" rel="noopener">animal studies</a> suggest that the polyphenols present in dandelion may help reduce inflammation. A <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10053582/" target="_blank" rel="noopener">2023 study</a> in rats suggested both anti-inflammatory and cardioprotective effects of the plant.</p><h3 id="6-may-support-liver-function-ccc9c2ca">6. May support liver function</h3><p>Again, studies have been conducted on animals and in vitro but clinical trials assessing the effects on humans are needed. Research to date suggests that dandelion may be helpful for <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8063808/" target="_blank" rel="noopener">treating liver damage </a>such as that caused by the over-use of acetaminophen (paracetamol), alcohol-related liver damage and <a href="https://pubmed.ncbi.nlm.nih.gov/23603008/" target="_blank" rel="noopener">non-alcoholic fatty liver disease</a>.</p><h3 id="7-may-support-weight-loss-3cde2bf4">7. May support weight loss</h3><p>A compound found in dandelion called chlorogenic acid appears to have benefits for weight management including <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9498421/" target="_blank" rel="noopener">improving carbohydrate metabolism</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/33114490/" target="_blank" rel="noopener">reducing fat absorption</a>. Again, this research has been based on animal models, with one 2020 study supporting <a href="https://pubmed.ncbi.nlm.nih.gov/32188382/" target="_blank" rel="noopener">reduced body weight and less fat accumulation</a>.</p><h3 id="8-may-aid-digestion-136d3d5b">8. May aid digestion</h3><p>The anti-inflammatory properties of dandelion <a href="https://pubmed.ncbi.nlm.nih.gov/35405251/" target="_blank" rel="noopener">may help certain gut disorders</a>, although evidence remains limited. Other <a href="https://pubmed.ncbi.nlm.nih.gov/21453412/" target="_blank" rel="noopener">animal studies</a> suggest an extract of dandelion may support smooth muscle motility in rodents and as a result may influence gastric emptying.</p><p>Dandelion is also a good source of fibre and in particular a type of soluble fibre called inulin which supports healthy bowel transit and gut health through encouraging a diverse microbial community.</p><h3 id="9-may-help-in-the-fight-against-cancer-cd47acdb">9. May help in the fight against cancer</h3><p>Some limited studies suggest a potential role in helping reduce the growth of certain cancers. For example, a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6435453/" target="_blank" rel="noopener">2018 animal study</a> suggested terpenoids and polysaccharides in an extract of dandelion root may modify specific pathways involved in suppressing the growth and spread of breast cancer cells. A 2017 <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5712354/" target="_blank" rel="noopener">in vitro study </a>found dandelion root extract may do likewise for cancer of the liver, colon, prostate and stomach.</p><h3 id="10-may-support-immune-function-5cfc996f">10. May support immune function</h3><p>With both <a href="https://link.springer.com/article/10.1186/s42269-021-00567-1" target="_blank" rel="noopener">anti-viral and anti-bacterial effects</a> dandelion may help support our fight against microbial infection, for example, a <a href="https://pubmed.ncbi.nlm.nih.gov/32647534/" target="_blank" rel="noopener">study</a> using an extract of dandelion performed in vitro suggested it may help inhibit the hepatitis B virus.</p><p>Once again, however, evidence is limited and more research is needed.</p>
<img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/08/Dandelion3-e71a790.jpg" width="3000" height="2000" alt="A girl lying in a field with dandelions over her eyes" title="dandelion" />
<h2 id="potential-side-effects-79ba3c5b">Potential side effects</h2><p>When eaten as a food, dandelion is <a href="https://www.nccih.nih.gov/health/dandelion" target="_blank" rel="noopener">generally considered safe</a> for most people. However, little evidence is available to support its safety profile when taken in larger amounts or as a supplement, and especially for specific groups including mothers during pregnancy or while breast-feeding.</p><p>Those with an <a href="https://www.nccih.nih.gov/health/dandelion" target="_blank" rel="noopener">allergy</a> to ragwort, chrysanthemums, daisies and marigolds should exercise caution because although evidence is mixed, dandelion may trigger an allergic reaction.</p><p>Regular consumption of the plant or as a supplement containing dandelion extract is not advised for those taking certain prescribed medications including lithium, diuretics (dandelion is a natural diuretic), blood-sugar-lowering medication or anti-coagulants. Moreover, those with diagnosed health conditions including gall stones, bile duct issues or kidney disease should consult their doctor prior to supplementation.</p><h2 id="what-is-dandelion-good-for-0c960142">What is dandelion good for?</h2><p>Current research suggests dandelion may support liver function, reduce inflammation, promote digestion and help manage blood sugar and cholesterol levels. However, clinical trials are needed to fully evaluate these effects in humans.</p><h2 id="can-you-eat-dandelions-found-in-the-garden-ecf3ba93">Can you eat dandelions found in the garden?</h2><p>Yes, but only use dandelions that are free from chemicals such as pesticides, herbicides or synthetic fertilisers. You should also avoid plants that have grown near busy roads or where wildlife or pets may have toileted. Always wash the plant well before use.</p><h2 id="overall-is-dandelion-safe-to-take-e0d94b41">Overall, is dandelion safe to take?</h2><p>Although high quality clinical trials are lacking, preliminary studies using in vitro and animal models suggest promising benefits from various parts of the dandelion plant. That said the need to identify the<a href="https://pubmed.ncbi.nlm.nih.gov/35405251/" target="_blank" rel="noopener"> specific compounds and mechanisms at play</a> remains and more studies are needed to assess bioavailability and safety.</p><p>If you choose to supplement, how often you take it may vary and will depend on the form of the herb chosen as well as your reason for supplementing. For example, for the therapeutic support of the liver or digestion, regular breaks from daily consumption may be advised. This is because cycling may prevent unwanted side effects like electrolyte imbalance, due to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3155102/" target="_blank" rel="noopener">dandelion’s diuretic effects</a>, and it may help maintain the herbs overall effectiveness.</p><h3 id="enjoyed-this-now-try-25b7c466">Enjoyed this? Now try…</h3><p><a href="/health/wellness/detox-debate-0" target="_blank" rel="noopener">How do you detox your body?</a><br><a href="/review/best-menopause-supplements" target="_blank" rel="noopener">Best menopause supplements – to support mood, metabolism and vaginal health</a><br><a href="/health/supplements/best-supplements" target="_blank" rel="noopener">The best supplements, tried and tested</a><br><a href="/health/nutrition/do-supplements-work" target="_blank" rel="noopener">Do supplements work?</a><br><a href="/health/wellness/what-supplements-should-i-take" target="_blank" rel="noopener">What supplements should I take?</a></p><hr><p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website </em><a href="http://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener"><em>terms and conditions</em></a><em> for more information.</em></p>
