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Dandelion (Taraxacum officinale)
A traditional bitter herb used as a mild diuretic and digestive/liver tonic; human clinical evidence is sparse and mostly preliminary.
What the evidence says
Most Dandelion studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from medium-quality randomised trials published 2005–2023.
Based on 5 studies · 3 RCTs
Confidence
ModerateDandelion has an evidence score of 4/10 — emerging evidence based on 5 indexed studies. A traditional bitter herb used as a mild diuretic and digestive/liver tonic; human clinical evidence is sparse and mostly preliminary. Representative study: PMID 16093238.
The commonly studied dose of Dandelion is Root: 2-8g dried (or 250-1000mg extract) daily; leaf: 4-10g dried as tea, for the diuretic effect. Individual needs vary — start at the lower end of the range and adjust based on how you respond.
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Last reviewed June 2026 · evidence from 5 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Dandelion (Taraxacum officinale) — root and leaf — is a long-used bitter herb. The leaf is a traditional mild diuretic ('pis-en-lit'), and the root is used as a digestive bitter and liver/bile tonic. A small human study supports the diuretic effect, and reviews catalog traditional digestive uses, but rigorous clinical trials are scarce, so most claims rest on traditional use and preclinical data. It is nutrient-rich (potassium, inulin) and generally well tolerated.
Leaf compounds increase urine output (a traditional, small-study-supported effect).
Bitter constituents stimulate saliva, gastric, and bile secretion, aiding digestion.
Root inulin acts as a prebiotic fiber supporting gut bacteria.
Root: 2-8g dried (or 250-1000mg extract) daily; leaf: 4-10g dried as tea, for the diuretic effect
Take with food
| Form | Type |
|---|---|
| 🍵Root extract (digestive) or leaf tea (diuretic) | Recommended |
| 💧Tincture | Alternative |
| 💊Capsule | Alternative |
Root vs leaf serve different traditional uses.
Minimum: 1 weeks
Optimal: 8 weeks
Cycling: Not required
Note: Root with meals; leaf diuretic earlier in the day.
Dose-response data unavailable. The current published research for Dandelion does not provide sufficient dose-specific outcome data to generate reliable dose-response curves.
Refer to the Dosage & Timing section above for recommended dose ranges based on available evidence.
Increases urine output (leaf).
May ease bloating/poor appetite as a bitter (root).
People allergic to ragweed/daisies (Asteraceae) can react.
Avoid — dandelion stimulates bile flow.
Use with caution — diuretic interaction.
Food amounts likely fine; concentrated extracts not well studied.
Additive diuretic effect; monitor fluid/electrolytes.
Diuretic effect can alter lithium levels — caution.
May add mildly to glucose/BP lowering.
Tip: Take leaf earlier in the day
Tip: Take with food
Tip: Avoid if allergic to Asteraceae plants
The best time to take Dandelion is with meals. Taking it with food is preferred. Root bitters taken before/with meals to aid digestion; leaf diuretic earlier in the day to avoid nighttime urination.
Dandelion is generally safe at recommended doses, with a few precautions worth noting. The most commonly reported side effects are increased urination, heartburn/GI upset, allergic reaction. Use caution if any of these apply to you: Bile duct obstruction or gallstones (bile-stimulating); Allergy to ragweed/daisies (Asteraceae); Use with potassium-sparing diuretics or lithium.
Gingerols and shogaols reduce nausea, accelerate gastric emptying, and provide systemic anti-inflammatory benefits.