Also known as: Taraxacum officinale, Dandelion root, Dandelion leaf, Taraxacum
BotanicalEmerging evidence
The lawn weed, used traditionally as a bitter and a diuretic. Root and leaf do different jobs, and it is one of very few plant diuretics that supplies potassium rather than depleting it.
Typical dose
500.0–2000.0 mg per day
Root before meals; leaf earlier in the day
What it is
Dandelion is Taraxacum officinale, found across most of the temperate world and eaten as a vegetable in parts of Europe long before it was a supplement.
Root and leaf are used for different purposes. The root is rich in inulin and bitter compounds and is used for digestion and bile flow; the leaf is used for its diuretic effect and is notably high in potassium.
Roasted dandelion root is also sold as a coffee substitute, which is a legitimate use rather than a supplement one. Check whether a product uses root, leaf or both, since the labelling is often vague.
How it works
The leaf acts as a diuretic, increasing urine output. What sets it apart from most diuretics is its potassium content, which offsets the potassium normally lost through increased urination.
The root contains bitter sesquiterpene lactones that stimulate digestive secretions and bile flow when they contact taste receptors, which is the traditional bitter tonic mechanism.
Root inulin also acts as a prebiotic fibre, feeding beneficial gut bacteria, which overlaps with what chicory root does.
What the evidence shows
A small human trial confirmed that dandelion leaf extract increases urine output over the following hours, which supports the traditional diuretic use directly.
The prebiotic effect of inulin is well established as a compound, though dandelion root specifically has been studied far less than chicory.
Beyond that, human research is limited and most of the wider claims rest on laboratory work. The traditional uses are plausible and long-standing without being well tested.
Dosing
Typical doses are 500 to 2,000 mg of dried root or leaf daily, or 4 to 10 ml of tincture. Tea uses 1 to 2 teaspoons of dried material infused for ten minutes.
Choose the part that matches your purpose: leaf for the diuretic effect, root for digestion and bile flow.
For the bitter digestive effect, a tincture or tea taken before meals works better than a capsule, since bitterness needs to reach the tongue. Take the leaf earlier in the day given the diuretic action, and drink enough fluid alongside.
Permitted — not on the WADA Prohibited List, though diuretics as a class are prohibited and athletes should check specific products
Category
Botanical
Safety and side effects
Dandelion is well tolerated with a long history as a food. Digestive upset and heartburn are the occasional complaints, and the bitterness does not suit everyone.
It is in the daisy family, so people sensitive to ragweed, chrysanthemums or marigolds may react. Skin contact with the latex from the stems can cause irritation.
Because it stimulates bile flow and acts as a diuretic, speak to your doctor before use if you take regular medication, particularly anything affecting fluid balance, or have been told there is a problem with your bile ducts.
Who should avoid it
Avoid if allergic to ragweed, daisies, chrysanthemums or marigolds. Speak to your doctor before use if you take anything affecting fluid balance or potassium, or if you have been told there is a problem with your bile ducts or gallbladder. Speak to your doctor if you take regular medication. Drink enough fluid alongside the leaf.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
