While dandelions in your front yard may be a bit pesky (the flower is considered a weed since it can easily take over lawns and gardens), dandelion tea is a whole different story. Dandelions in tea, though nothing new, are popular lately for a host of different health benefits.
As a certified tea lover (I don't drink coffee beyond the very occasional few sips of an oat milk latte), I've tried all the classics, from English breakfast to earl grey, plus personal favourites like Good Earth, a sweet and spicy rooibos red tea. Safe to say, I've had my fair share of tea. However, up until now, I had never actually tried dandelion tea.
I deal with some bloating and slow digestion (super fun), and when I heard dandelion tea could help with both of these and more, I was immediately on board. Dandelions have been used in traditional Chinese medicine for centuries to treat various issues, including stomach problems and inflammation. Sign me up!
I was also curious to learn more about the benefits, side effects, and how often I could drink dandelion tea, so I spoke with two nutritionists to get all the expert insight. Ahead, read about my experience trying dandelion tea, and scroll on for the nutritionists’ advice.
I drank a cup of dandelion tea every night for a week, and here’s how it went.
My experience drinking dandelion tea
Ideally, I like to wind down and begin my evening routine around 9pm. My night begins with a shower, skincare and body care routine, and while my hair air dries, a cup of tea in bed while I watch an episode or two of TV (lately, it's been The Secret Lives of Mormon Wives on Hulu) before brushing my teeth, slathering on lip balm and hand cream, and applying mouth tape. While I'll sometimes have a cup of chamomile tea, a bedtime go-to for many, I usually like a strong cup of my trusty Good Earth. Lately though, I've been trying dandelion tea instead.
First things first: I am dandelion tea's new biggest fan. “The tea can be brewed from the roots, leaves, or flowers of the plant, each part offering its own blend of earthy, slightly bitter, and sometimes nutty flavor notes,” says Sahar Berjis, RD, MPH, a functional nutritionist and founder of InnerHealthWellness located in the Bay Area of California.
I personally have been drinking roasted dandelion root tea, specifically, The Republic of Tea Organic Dandelion SuperHerb Tea (sadly not available in the UK, but we have suggested some great alternatives) made with roasted dandelion root and added vanilla. I love the taste – it's super smooth, toasty, slightly smoky, and has a nice chicory flavour. I immediately thought it tastes very similar to coffee; however, it contains no caffeine, which means you can easily drink it in the evenings without worrying about it keeping you up until all hours of the night. I'm not the only one who finds it has a similar flavour profile to coffee: Dandelion tea (or even dandelion coffee) has long been considered a naturally caffeine-free coffee alternative. Though some have said dandelion tea can taste bitter, I didn't experience that whatsoever. It's significantly less bitter than black coffee.
As for the effects of drinking dandelion tea: Did it transform my body and totally flatten my stomach? No. But I wasn't expecting it to. Sure, it combats bloating and water retention, which helps, but it's no silver bullet (is anything, though?). I did see a difference in water retention; it noticeably helped flush out my system from the get-go. Just one cup gave me results. Even though I had been drinking it in the evenings, I did try it once mid-day to see if that changed anything. I still got the same de-bloating, diuretic effects no matter the time of day.
Will I be continuing to drink dandelion tea? Absolutely. It's a great addition to any tea drawer, has a unique coffe-esque flavour, and is different from your typical tea selection. I am excited to continue drinking this tea – I've already shared some with my mum, who is also a fan.
What does dandelion tea do for the body?
What actually is dandelion tea? It's as simple as it sounds. “Dandelion tea is an herbal tea made from the flowers, leaves, or roots of the dandelion plant, with the scientific name Taraxacum officinale,” says Robin Barrie Kaiden, MS, RD, CDN, a registered dietitian, personal trainer, and functional and integrative nutritionist specialising in skin and gut health.
While you may know dandelions as the flower you've blown into the wind and maybe even made wishes with, they begin as “yellow flower heads that turn into round balls of many silver-tufted fruit,” says Kaiden. As for dandelion tea, it is “often used in herbal and functional medicine to support digestion, detoxification, digestion, and the liver,” she adds. “As a registered dietitian specialising in skin and gut health, I often include it in protocols for clients dealing with acne, bloating, or hormonal imbalances.”
For all these reasons, dandelion tea can be considered overachiever of the herbal world. It also “acts as a natural diuretic (AKA it gets things moving),” says Berjis. “It’s also rich in antioxidants, and some studies suggest it may help regulate blood sugar and reduce inflammation. Basically, it’s your body’s plant-based BFF – especially after a salty takeout night or wine-heavy weekend.”
But don't just take our word for it. There are evidence-backed benefits to drinking dandelion tea, notes Kaiden. Here's what to expect once you start drinking dandelion tea, backed by science:
- Liver support and detoxification: “Dandelion root helps increase bile flow and protect liver cells from oxidative damage,” says Kaiden, making it a great tea to drink if you've been drinking the night before.
- Digestive health & prebiotic benefits: “Dandelion root is a rich source of inulin, a prebiotic fiber that supports beneficial gut bacteria and digestion,” says Kaiden. It's a great addition to your daily probiotic supplement.
- Natural diuretic: “Dandelion leaf extract has been shown to increase urinary frequency and volume without depleting potassium,” says Kaiden. Make sure to stay close to a bathroom in case!
- Blood sugar regulation: “Animal studies suggest dandelion may improve glucose metabolism and insulin sensitivity,” says Kaiden.
- Anti-inflammatory effects: “Dandelion’s polyphenols have been shown to reduce pro-inflammatory cytokines,” says Kaiden. Olive oil, another anti-inflammatory hero food, contains polyphenols as well.
- Skin health: “By reducing inflammation and supporting the liver, dandelion may help clear skin and regulate sebum (oil production),” says Kaiden, which is why she recommends it to clients dealing with acne.
- Laxative effect: “The bitter compounds in dandelion root can gently stimulate digestive motility,” says Kaiden. Again, make sure to stay close to a bathroom!
- Immune support: “Dandelion polysaccharides may modulate the immune system and increase macrophage activity,” says Kaiden.
Though you may not experience all of these benefits (I didn't!), you'll definitely experience at least some.
Can you drink dandelion tea every day?
Yes, absolutely. Usually, you can enjoy one to two cups a day safely, both nutritionists explain. “I recommend starting with one cup to monitor tolerance – especially if you’re using it to support skin, digestion, or hormonal balance,” says Kaiden, before upping it to two cups. “Long-term consistency tends to be more beneficial than high volume.”
As little as one cup per day “will keep the sluggish liver away,” says Berjis. “But as with any herb, listen to your body – if it starts feeling more like a cleanse and less like a treat, ease up.”
Are there any side effects of drinking dandelion tea?
For most people, incorporating a cup of dandelion tea into your day is perfectly safe and won't cause any issues. But, “if you’re allergic to ragweed or similar plants, steer clear – this might cause a sneezy surprise,” says Berjis. You may also experience mild digestive upset, adds Kaiden.
Also take note that because it’s a diuretic, “you might be running to the bathroom more often, so maybe skip it before a long road trip or a movie marathon,” Berjis adds.
“It may interact with medications like lithium, diuretics, or blood pressure drugs,” says Kaiden. “Always consult a healthcare provider before starting a new herbal tea regularly.”
Can you pick dandelions from your yard for tea?
Because dandelion tea is made from the common dandelion plant, that “sunny little weed your lawn has been waging war against for years,” says Berjis, you may be wondering if you can pull the nuisance flower from your garden and repurpose it into tea.
For DIY lovers, good news: You can use garden-grown dandelions to make tea, says Kaiden, provided they’re “free of pesticides, fertilisers, or pet waste,” she clarifies. “Wash them well and dry thoroughly before using the leaves or roots in tea.”
If you are going to opt for buying your dandelion tea at the store, Kaiden strongly recommends loose-leaf dandelion tea over conventional tea bags if they are made with nylon or plastic. “Studies have shown that many tea bags – especially those made of nylon or PET (a plastic called polyethylene terephthalate) – release billions of microplastics when steeped in hot water,” she explains. “Loose-leaf tea avoids these contaminants and often contains more potent, unprocessed herbal compounds. Look for organic, third-party-tested brands when possible.”
This article originally appeared on GLAMOUR US.
