Often thought of as no more than a common yard weed, you would never expect to find dandelions in your morning mug of tea.

But if the sudden rise in the popularity of kale taught us anything, it's that the most overlooked greens are sometimes the most nutritious.

From antioxidant actions to promoting gut microbial diversity, this pesky weed is due for a reputation makeover.  

Part of the daisy family, the entire dandelion plant (Taraxacum officinale) is edible, though the roots and leaves have a natural bitter flavor, while the flower is lightly sweet. 

Dandelions are a rich source of vitamins A (in the easy-to-absorb beta-carotene carotenoid form), K, E, and C; the mineral potassium; and gut-loving fiber, so it's no wonder this botanical is chock-full of health potential.

You can find it in ready-to-brew bags in the tea section of your grocery store or in the form of capsules and powders. 

Sure, dandelions are literally weeds, but don't let that fool you. Weeds are strong and resilient plants—albeit annoying—after all.

By leveraging the phytonutrient power of dandelion (e.g., by sipping on dandelion tea), you can tap into that always-grows-back-despite-how-much-you-pick-it strength and other, more tangible, benefits.

One of the earliest recorded uses of flowers from the Asteraceae family (includes dandelion!) dated back several centuries is as a diuretic1, helping the body eliminate excess body water through the kidneys and urine (one of your body’s primary detoxification pathways and organs).

This may be due to the plant's high potassium content, which can signal the body to help flush out sodium.

Because dandelion root is full of gut-friendly fiber (inulin), it's no wonder it's been researched for its ability to support the gut microbial balance and digestion.

Early preclinical research conducted in animal models (e.g., specific species of fish) found the dandelion plant to increase the diversity of key types of good gut microbiota2, particularly Actinobacteria and Firmicutes, while decreasing the amount of bad bugs.

While clinical research is needed in humans to definitively determine if the dandelion botanical can improve functional GI issues like bloating, gas, and general digestive discomfort3, the early science mentioned above indicates it’s biologically plausible (but there’s simply a lack of clinical trial evidence at this time).

The phytonutrients in dandelion root have been shown to have anti-diabetic properties4 such as enhancing insulin secretion and sensitivity and reducing hyperglycemic events (albeit, in preclinical rodent models, so clinical research is needed to suss out this effect in humans).

In one such clinical study, supplementing with dandelion root or leaf powder daily for nine days significantly reduced fasting blood glucose levels in patients with type 2 diabetes. 

Several bioactive phytochemical compounds in dandelion, such as sesquiterpene lactones, taraxasterol, and chlorogenic acid, have been found to exert anti-inflammatory and antioxidant properties4 in preclinical in vitro research models..

Since oxidative stress and inflammation have been linked to everything from chronic disease to cognitive function, plant-based ingredients with balancing effects (i.e., helping neutralize free radical oxidants and counteract inflammatory pathways) are particularly compelling.

According to one study, dandelion exerts similar triglyceride-lowering and pancreatic lipase-inhibitory actions5 to the weight loss drug orlistat. To be clear, this preliminary study of obesity-related physiological pathways was preclinical in design, using in vitro cell culture and in vivo mouse models. So research in actual humans is needed before the leap is made for this flower’s impact on overweight and obesity more broadly.

Pancreatic lipase is the body's primary way (i.e., digestive enzyme) of digesting and thus, absorbing fat, so reducing the actions of this enzyme in the gut may result in less fat absorption (and theoretically, improved weight maintenance).

Bonus: Dandelion tea can act as a coffee substitute. While dandelion tea is caffeine-free, it has a similar aroma and flavor to coffee (but without the acidity).

While dandelion as an ancient, medicinal remedy has folkloric use for liver complaints and ailments, the research to elucidate this old-school application is still quite new and thus, emerging.

Science to date demonstrates that dandelion root contains unique water-soluble polysaccharides that, at a cellular and animal model level, activate hepatoprotective (i.e., liver-protective) pathways6.

Research in rodents demonstrates that dandelion leaf extract is able to confer liver-protective benefits via the plant’s well-established antioxidant properties.

Oxidative damage (a common mechanism of liver disease) was shown to be reduced by dandelion in this early preclinical research7. This beneficial, antioxidative effect has also been shown in rodent models of liver damage caused by excess alcohol8.

Dandelion is a generally safe plant that has been consumed for hundreds of years across the world, although  there are always exceptions to the rule. If you're sensitive or allergic to the daisy family, ragweed, or other flowers, you will want to skip the dandelion and stick to other beneficial herbal teas. 

It is also important to note that dandelion tea can interact with some medications, so talk with your doctor, especially if you are taking lithium, antibiotics in the family of fluoroquinolones (e.g., ciprofloxacin [Cipro] or levofloxacin [Levaquin]), antidiabetics (i.e., glucose-lowering drugs), potassium-sparing diuretics, or medications related to blood clotting (i.e., anticoagulant or antiplatelet drugs).

Never fear if your local grocery store isn't stocked with dandelion flowers, roots, or greens; your yard may be the ultimate convenient source.

You can actually harvest dandelions right out of your lawn, just as long as you don't use herbicides or pesticides and animal contact (e.g., your dog doing his business) is physically separated from your dandelion “garden”.

Harvest when the plants are young, and wash well. Place 6 leaves and/or flowers in a mug. Add hot water, then steep for 10 to 20 minutes, remove plant material, and enjoy!

Wash thoroughly, chop or mince, then roast in the oven for 2 hours. Steep 1 to 2 teaspoons in a mug of hot water for 10 minutes before enjoying. Store leftover roasted dandelion root in an airtight container out of direct sunlight.