Dandelion Tea Benefits, Side Effects and How to Make It

Dandelion (Taraxacum officinale) is the familiar yellow-flowered “weed” found in lawns across Europe, Asia and North America. Every part is edible. The leaves are eaten as a salad green, the roots are roasted into a coffee substitute, and both are dried for tea.

This guide covers dandelion tea benefits that research supports, the difference between leaf and root tea, side effects and drug interactions, how to make it, and the nutrition of dandelion greens. For more herbal teas, see our herbs and teas guides.

Dandelion leaf tea vs root tea

The two teas are used for different things and taste quite different.

• Leaf tea: made from the dried green leaves. It’s light, grassy and a little bitter. Its traditional use is as a mild diuretic, to increase the amount of urine.
• Root tea: made from the dried root, often roasted. Roasting gives it a dark color and a toasty, coffee-like flavor, which is why it’s sold as “dandelion coffee”. Its traditional use is for digestion and appetite.

Europe’s medicines regulator recognizes both as traditional herbal medicines: the leaf for increasing urine to flush the urinary tract in minor urinary complaints, and the root for mild digestive problems such as bloating and slow digestion. “Traditional” means long use rather than proof from clinical trials.

Dandelion tea benefits: what research shows

The US National Center for Complementary and Integrative Health (NCCIH) says there’s no compelling scientific evidence for using dandelion for any health condition. Each finding below carries an evidence label, explained in our editorial policy.

Increasing urine output Limited evidence

Dandelion’s French name, pissenlit, roughly means “wet the bed”, a nod to its long reputation as a diuretic. One small human study has tested it.

Digestion and appetite Limited evidence

Bitter foods and herbs stimulate saliva and digestive juices, and dandelion root is a traditional “bitter” for bloating, fullness and poor appetite. Dandelion root also contains inulin, a type of fiber that feeds gut bacteria. These effects are plausible, but they haven’t been tested in good-quality trials of dandelion tea.

Liver “detox” Limited evidence

Dandelion is often sold as a liver cleanse. Some animal studies found that dandelion extracts protected rodents’ livers from damage caused by toxins, but there are no human trials. Your liver and kidneys clear waste on their own, and no tea has been shown to improve that in healthy people.

Blood sugar, cancer and other claims Limited evidence

Lab and animal studies have looked at dandelion extracts for blood sugar, inflammation and cancer cells. NCCIH describes this work as preliminary. None of it shows that dandelion tea treats or prevents any disease in people.

Dandelion greens nutrition facts

Tea contains only small amounts of nutrients, but the fresh leaves are a nutritious salad green. The table shows raw dandelion greens from USDA data.

Source: USDA FoodData Central — Dandelion greens, raw (SR Legacy, FDC ID 169226). % Daily Value (DV) uses FDA values for a 2,000-calorie diet. Selected nutrients shown.

One cup of chopped greens has just 25 calories but more than three and a half times the Daily Value for vitamin K, plus useful vitamin A, vitamin C and calcium. That much vitamin K matters if you take warfarin (see below).

Helps you meet vitamin K and vitamin A needs (greens) Strong evidence

Vitamin K is needed for normal blood clotting and healthy bones, and vitamin A for vision and immune function. Eating dandelion greens in salads or sautéed like spinach is an easy way to get both. The tea won’t give you these amounts.

How much dandelion tea to drink

There’s no tested dose of dandelion tea. Traditional herbal references describe roughly 1 to 2 teaspoons of dried leaf or root per cup, up to three cups a day. If you’re new to it, start with one cup a day and see how you feel.

Because the leaf may increase urination, drink it earlier in the day rather than at bedtime.

Side effects and who should avoid it

NCCIH says dandelion in the amounts found in food is likely safe; less is known about larger amounts. Possible side effects include stomach upset, heartburn and, in sensitive people, allergic reactions.

How to make dandelion tea

Leaf tea: pour 1 cup (240 ml) of freshly boiled water over 1 to 2 teaspoons of dried leaves, cover and steep for 5 to 10 minutes, then strain.

Root tea or “coffee”: simmer 1 to 2 teaspoons of chopped dried root in 1 cup of water for 10 to 15 minutes, then strain. For a coffee-like drink, use roasted root and add milk or a pinch of cinnamon.

Dried dandelion leaf and root, tea bags and roasted dandelion “coffee” are sold in health food stores, supermarkets and online. Look for products that name Taraxacum officinale and say which part is used.

Cooking with dandelion greens

If you want dandelion’s nutrients rather than a tea, eat the leaves. Their bitterness is similar to arugula or chicory, and a few simple tricks make them easier to enjoy:

• Pick or buy young leaves: small, tender leaves are milder. Grocery-store dandelion greens are a cultivated, larger variety and are often less bitter than wild ones.
• Blanch first: boil larger leaves for 1 to 2 minutes, then plunge them into cold water. This takes the edge off the bitterness before you sauté them.
• Sauté with garlic and olive oil: finish with a squeeze of lemon or a splash of vinegar, as you would with other bitter greens.
• Mix into salads: combine a handful of young leaves with milder lettuce, and use a dressing with a little sweetness, such as honey-mustard.
• Add to soups, pasta or pesto: stir chopped leaves into a bean soup or pasta at the end of cooking, or blend them with basil for a peppery pesto.

The flowers are edible too. They’re sometimes dipped in batter and fried, made into syrup, or scattered over salads for color.

More guides you may find useful: hibiscus tea, red raspberry leaf tea, herbal teas for sleep, eyebright, psoralea seeds and aloe vera juice for acid reflux.

Dandelion tea FAQ