That weed in your yard is rich in vitamins

The dandelion’s saw-toothed leaves and sunny flowers are a familiar blight on suburban American lawns. On other continents, however, the weed has a centuries-old history of medicinal use. The leaves (popular in salad in parts of Europe) are rich in vitamins and minerals, including beta carotene, iron, calcium and potassium. The roots, as well as being a source of fiber, are a common ingredient in supplements marketed for liver health. In traditional Chinese medicine, dandelion root is recommended to nursing moms to aid breastfeeding and also is prescribed for ills of the liver, kidneys, spleen and bladder.

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Uses: Dandelion root supplements are most often used as liver tonics. They’re sometimes taken as laxatives or diuretics, or to improve circulation or digestion.

Dose: For liver health, herbalists recommend three to five grams of dried root inside capsules, as often as three times a day. Dandelion supplements are also sold as liquid extracts.

Precautions: Taking supplements of dandelion or eating the greens can cause heartburn. Large doses -- anything over 5 grams -- may cause diarrhea. Dandelion can also increase stomach acid production, so people with ulcers should avoid it, as should those with gallstones, bile or bowel obstructions.

Research: In test-tube studies, dandelion’s leaves and roots act as an antioxidant and antibacterial agent and stop tumors from proliferating. Animal studies suggest the plant may lower blood sugar and fight inflammation. Just a small number of human studies, mostly conducted in Asia, have examined dandelion root’s purported medicinal power. Such studies, however, have included dandelion in a mixture of herbs, so there’s little evidence to recommend the root for any of its indications, including liver health.

-- Elena Conis

Dietary supplement makers are not required by the U.S. government to demonstrate that their products are safe or effective. Ask your healthcare provider for advice on selecting a brand.