Dandelion: Time For Evidence On Its Benefits?

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

In recent decades often considered a weed, now enjoying a resurgence in popularity due its benefits for pollinators, this plant has longer-ago been enjoyed as salad (leaves) or as a drink (roots), and is typically considered to have diuretic and digestion-improving properties. So… Does it?

Diuretic

Probably! Because of the ubiquity of anecdotal evidence, this hasn’t been well-studied, but here’s a small (n=17) study that found that it significantly increased urination:

The diuretic effect in human subjects of an extract of Taraxacum officinale folium over a single day

You may be thinking, “you usually do better than an n=17 study” and yes we do, but there’s an amazing paucity of human research when it comes to dandelions, as you’ll see:

Digestion-improving

There’s a lot of fiber in dandelion greens and roots both, and eating unprocessed or minimally-processed plants is (with obvious exceptions, such as plants that are poisonous) invariably going to improve digestion just by virtue of the fiber content alone.

As for dandelions, the roots are rich in inulin, a great prebiotic fiber that indeed definitely helps:

Effect of inulin in the treatment of irritable bowel syndrome with constipation (Review)

When it comes to studies that are specifically about dandelions, however, we are down to animal studies, such as:

The effect of Taraxacum officinale on gastric emptying and smooth muscle motility in rodents

Note that this is not about the fiber; this is about the plant extract (so, no fiber), and how it gets the intestinal muscles to do their thing with more enthusiasm. Of course you, dear reader, are probably not a rodent, we can’t say for sure that this will have this effect in humans. However, generally speaking, what works for mammals works for mammals, so it probably indeed helps.

For liver health

More about rats and not humans, but again, it’s promising. Dandelion extract appears to protect the liver, reducing the damage in the event of induced liver failure:

Protective Effects of Taraxacum officinale L. (Dandelion) Root Extract in Experimental Acute on Chronic Liver Failure

In other words: the researchers poisoned the rats, and those who took dandelion extract suffered less liver damage than those who didn’t.

…and more?

It may help improve blood triglycerides and reduce ischemic stroke risk, but most of this research is still in non-human animals:

New Perspectives on the Effect of Dandelion, Its Food Products and Other Preparations on the Cardiovascular System and Its Diseases

And while we’re on the topic of blood, it likely has blood-sugar-lowering effects too; once again (you guessed it), mostly non-human animal studies, though, with some in vitro studies:

The Physiological Effects of Dandelion (Taraxacum Officinale) in Type 2 Diabetes

Want to try some?

We don’t sell it, but if you have a garden, that’s a great place to grow this very easy-to-grow plant without having to worry about pesticides etc.

Alternatively, if you’d like to buy it in supplement form, here’s an example product on Amazon 😎

Enjoy!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Bromelain vs Inflammation & Much More
  • Delay Ageing – by Dr. Colin Rose
    Dr. Rose’s ‘Delay Ageing’ delves into cutting-edge research on tackling aging with lifestyle interventions, from diet to nutraceuticals, offering precise, actionable health strategies.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Reflexology: What The Science Says

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    How Does Reflexology Work, Really?

    In Wednesday’s newsletter, we asked you for your opinion of reflexology, and got the above-depicted, below-described set of responses:

    • About 63% said “It works by specific nerves connecting the feet and hands to various specific organs, triggering healing remotely”
    • About 26% said “It works by realigning the body’s energies (e.g. qi, ki, prana, etc), removing blockages and improving health“
    • About 11% said “It works by placebo, at best, and has no evidence for any efficacy beyond that”

    So, what does the science say?

    It works by realigning the body’s energies (e.g. qi, ki, prana, etc), removing blockages and improving health: True or False?

    False, or since we can’t prove a negative: there is no reliable scientific evidence for this.

    Further, there is no reliable scientific evidence for the existence of qi, ki, prana, soma, mana, or whatever we want to call it.

    To save doubling up, we did discuss this in some more detail, exploring the notion of qi as bioelectrical energy, including a look at some unreliable clinical evidence for it (a study that used shoddy methodology, but it’s important to understand what they did wrong, to watch out for such), when we looked at [the legitimately very healthful practice of] qigong, a couple of weeks ago:

    Qigong: A Breath Of Fresh Air?

    As for reflexology specifically: in terms of blockages of qi causing disease (and thus being a putative therapeutic mechanism of action for attenuating disease), it’s an interesting hypothesis but in terms of scientific merit, it was pre-emptively supplanted by germ theory and other similarly observable-and-measurable phenomena.

    We say “pre-emptively”, because despite orientalist marketing, unless we want to count some ancient pictures of people getting a foot massage and say it is reflexology, there is no record of reflexology being a thing before 1913 (and that was in the US, by a laryngologist working with a spiritualist to produce a book that they published in 1917).

    It works by specific nerves connecting the feet and hands to various specific organs, triggering healing remotely: True or False?

    False, or since we can’t prove a negative: there is no reliable scientific evidence for this.

    A very large independent review of available scientific literature found the current medical consensus on reflexology is that:

    • Reflexology is effective for: anxiety (but short lasting), edema, mild insomnia, quality of sleep, and relieving pain (short term: 2–3 hours)
    • Reflexology is not effective for: inflammatory bowel disease, fertility treatment, neuropathy and polyneuropathy, acute low back pain, sub acute low back pain, chronic low back pain, radicular pain syndromes (including sciatica), post-operative low back pain, spinal stenosis, spinal fractures, sacroiliitis, spondylolisthesis, complex regional pain syndrome, trigger points / myofascial pain, chronic persistent pain, chronic low back pain, depression, work related injuries of the hip and pelvis

    Source: Reflexology – a scientific literary review compilation

    (the above is a fascinating read, by the way, and its 50 pages go into a lot more detail than we have room to here)

    Now, those items that they found it effective for, looks suspiciously like a short list of things that placebo is often good for, and/or any relaxing activity.

    Another review was not so generous:

    ❝The best evidence available to date does not demonstrate convincingly that reflexology is an effective treatment for any medical condition❞

    ~ Dr. Edzard Ernst (MD, PhD, FMedSci)

    Source: Is reflexology an effective intervention? A systematic review of randomised controlled trials

    In short, from the available scientific literature, we can surmise:

    • Some researchers have found it to have some usefulness against chiefly psychosomatic conditions
    • Other researchers have found the evidence for even that much to be uncompelling

    It works by placebo, at best, and has no evidence for any efficacy beyond that: True or False?

    Mostly True; of course reflexology runs into similar problems as acupuncture when it comes to testing against placebo:

    How Does One Test Acupuncture Against Placebo Anyway?

    …but not quite as bad, since it is easier to give a random foot massage while pretending it is a clinical treatment, than to fake putting needles into key locations.

    However, as the paper we cited just above (in answer to the previous True/False question) shows, reflexology does not appear to meaningfully outperform placebo—which points to the possibility that it does work by placebo, and is just a placebo treatment on the high end of placebo (because the placebo effect is real, does work, isn’t “nothing”, and some placebos work better than others).

    For more on the fascinating science and useful (applicable in daily life!) practicalities of how placebo does work, check out:

    How To Leverage Placebo Effect For Yourself

    Take care!

    Share This Post

  • The Pegan Diet – by Dr. Mark Hyman

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    First things first: the title of the book is a little misleading. “Pegan” is a portmanteau of “paleo” and “vegan”, making it sound like it will be appropriate for both of those dietary practices. Instead:

    • Dr. Hyman offers advice about eating the right grains and legumes (inappropriate for a paleo diet)
    • He also offers such advice as “be picky about poultry, eggs, and fish”, and “avoid dairy—mostly” (inappropriate for a vegan diet).

    So, since his paleo vegan diet is neither paleo nor vegan, what actually is it?

    It’s a whole foods diet that encourages the enjoyment of a lot of plants, and discretion with regard to the quality of animal products.

    It’s a very respectable approach to eating, even if it didn’t live up to the title.

    The style is somewhat sensationalist, while nevertheless including plenty of actual science in there too—so the content is good, even if the presentation isn’t what this reviewer would prefer.

    He has recipes; they can be a little fancy (e.g. “matcha poppy bread with rose water glaze”) which may not be to everyone’s taste, but they are healthy.

    Bottom line: the content is good; the style you may love or hate, and again, don’t be misled by the title.

    Click here to check out The Pegan Diet, if you want to be healthy and/but eat neither paleo nor vegan!

    Share This Post

  • 25 Healthy Habits That Will Change Your Life

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Cori Lefkowith, of “Redefining Strength” and “Strong At Every Age” fame, has compiled a list of the simple habits that make a big difference, and here they are!

    The Tips

    Her recommendations include…

    • The healthy activities you’re most prone to skipping? Do those first
    • Create staple meals… Consciously! This means: instead of getting into a rut of cooking the same few things in rotation because it’s what you have the ingredients in for, consciously and deliberately make a list of at least 7 meals that, between them, constitute a healthy balanced diet, and choose to make them your staples. That doesn’t mean don’t eat anything else (indeed, variety is good!) but having a robust collection of healthy staples to fall back on will help you avoid falling into unhealthy eating traps.
    • Schedule time for healthy activities that you love. Instead of thinking “it would be nice to…”, actually figure out a timeslot, plan in advance, making it recurring, and do it!
    • Have (healthy!) no-spoil food options always available. No-spoil doesn’t have to mean “won’t spoil ever”, but does mean at least that it has a long shelf-life. Nuts are a good example, assuming you’re not allergic. Sundried fruits are good too; not nearly as good as fresh fruit, but a lot better than some random processed snack because it’s what in. If you eat fish, then see if you can get dried fish in; it’s high in protein and keeps for a very long time indeed.
    • Stock up on spices! Not only do they all have great health-giving properties (at least, we can’t think of a refutation by counterexample, Arrakis be damned), but also, they literally spice up our culinary repertoire, and bring joy to cooking and eating healthy food.

    If you like these, check out the rest:

    Click Here If The Embedded Video Doesn’t Load Automatically

    Further reading

    For more about actually making habits stick quickly and reliably,enjoy:

    How To Really Pick Up (And Keep!) Those Habits

    Take care!

    Share This Post

Related Posts

  • Bromelain vs Inflammation & Much More
  • Increase in online ADHD diagnoses for kids poses ethical questions

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In 2020, in the midst of a pandemic, clinical protocols were altered for Ontario health clinics, allowing them to perform more types of care virtually. This included ADHD assessments and ADHD prescriptions for children – services that previously had been restricted to in-person appointments. But while other restrictions on virtual care are back, clinics are still allowed to virtually assess children for ADHD.

    This shift has allowed for more and quicker diagnoses – though not covered by provincial insurance (OHIP) – via a host of newly emerging private, for-profit clinics. However, it also has raised significant ethical questions.

    It solves an equity issue in terms of rural access to timely assessments, but does it also create new equity issues as a privatized service?

    Is it even feasible to diagnose a child for a condition like ADHD without meeting that child in person?

    And as rates of ADHD diagnosis continue to rise, should health regulators re-examine the virtual care approach?

    Ontario: More prescriptions, less regulation

    There are numerous for-profit clinics offering virtual diagnoses and prescriptions for childhood ADHD in Ontario. These include KixCare, which does not offer the option of an in-person assessment. Another clinic, Springboard, makes virtual appointments available within days, charging around $2,600 for assessments, which take three to four hours. The clinic offers coaching and therapy at an additional cost, also not covered by OHIP. Families can choose to continue to visit the clinic virtually during a trial stage with medications, prescribed by a doctor in the clinic who then sends prescribing information back to the child’s primary care provider.

    For-profit clinics like these are departing from Canada’s traditional single-payer health care model. By charging patients out-of-pocket fees for services, the clinics are able to generate more revenue because they are working outside of the billing standards for OHIP, standards that set limits on the maximum amount doctors can earn for providing specific services. Instead many services are provided by non-physician providers, who are not limited by OHIP in the same way.

    Need for safeguards

    ADHD prescriptions rose during the pandemic in Ontario, with women, people of higher income and those aged 20 to 24 receiving the most new diagnoses, according to research published in January 2024 by a team including researchers from the Centre for Addictions and Mental Health and Holland Bloorview Children’s Hospital. There may be numerous reasons for this increase but could the move to virtual care have been a factor?

    Ontario psychiatrist Javeed Sukhera, who treats both children and adults in Canada and the U.S., says virtual assessments can work for youth with ADHD, who may receive treatment quicker if they live in remote areas. However, he is concerned that as health care becomes more privatized, it will lead to exploitation and over-diagnosis of certain conditions.

    “There have been a lot of profiteers who have tried to capitalize on people’s needs and I think this is very dangerous,” he said. “In some settings, profiteering companies have set up systems to offer ADHD assessments that are almost always substandard. This is different from not-for-profit setups that adhere to quality standards and regulatory mechanisms.”

    Sukhera’s concerns recall the case of Cerebral Inc., a New York state-based virtual care company founded in 2020 that marketed on social media platforms including Instagram and TikTok. Cerebral offered online prescriptions for ADHD drugs among other services and boasted more than 200,000 patients. But as Dani Blum reported in the New York Times, Cerebral was accused in 2023 of pressuring doctors on staff to prescribe stimulants and faced an investigation by state prosecutors into whether it violated the U.S. Controlled Substances Act.

    “At the start of the pandemic, regulators relaxed rules around medical prescription of controlled substances,” wrote Blum. “Those changes opened the door for companies to prescribe and market drugs without the protocols that can accompany an in-person visit.”

    Access increased – but is it equitable?

    Virtual care has been a necessity in rural areas in Ontario since well before the pandemic, although ADHD assessments for children were restricted to in-person appointments prior to 2020.

    But ADHD assessment clinics that charge families out-of-pocket for services are only accessible to people with higher incomes. Rural families, many of whom are low income, are unable to afford thousands for private assessments, let alone the other services upsold by providers. If the private clinic/virtual care trend continues to grow unchecked, it may also attract doctors away from the public model of care since they can bill more for services. This could further aggravate the gap in care that lower income people already experience.

    This could further aggravate the gap in care that lower income people already experience.

    Sukhera says some risks could be addressed by instituting OHIP coverage for services at private clinics (similar to private surgical facilities that offer mixed private/public coverage), but also with safeguards to ensure that profits are reinvested back into the health-care system.

    “This would be especially useful for folks who do not have the income, the means to pay out of pocket,” he said.

    Concerns of misdiagnosis and over-prescription

    Some for-profit companies also benefit financially from diagnosing and issuing prescriptions, as has been suggested in the Cerebral case. If it is cheaper for a clinic to do shorter, virtual appointments and they are also motivated to diagnose and prescribe more, then controls need to be put in place to prevent misdiagnosis.

    The problem of misdiagnosis may also be related to the nature of ADHD assessments themselves. University of Strathclyde professor Matthew Smith, author of Hyperactive: The Controversial History of ADHD, notes that since the publication of Diagnostic and Statistical Manual of Mental Disorders in 1980, assessment has typically involved a few hours of parents and patients providing their subjective perspectives on how they experience time, tasks and the world around them.

    “It’s often a box-ticking exercise, rather than really learning about the context in which these behaviours exist,” Smith said. “The tendency has been to use a list of yes/no questions which – if enough are answered in the affirmative – lead to a diagnosis. When this is done online or via Zoom, there is even less opportunity to understand the context surrounding behaviour.”

    Smith cited a 2023 BBC investigation in which reporter Rory Carson booked an in-person ADHD assessment at a clinic and was found not to have the condition, then had a private online assessment – from a provider on her couch in a tracksuit – and was diagnosed with ADHD after just 45 minutes, for a fee of £685.

    What do patients want?

    If Canadian regulators can effectively tackle the issue of privatization and the risk of misdiagnosis, there is still another hurdle: not every youth is willing to take part in virtual care.

    Jennifer Reesman, a therapist and Training Director for Neuropsychology at the Chesapeake Center for ADHD, Learning & Behavioural Health in Maryland, echoed Sukhera’s concerns about substandard care, cautioning that virtual care is not suitable for some of her young clients who had poor experiences with online education and resist online health care. It can be an emotional issue for pediatric patients who are managing their feelings about the pandemic experience.

    “We need to respect what their needs are, not just the needs of the provider,” says Reesman.

    In 2020, Ontario opted for virtual care based on the capacity of our health system in a pandemic. Today, with a shortage of doctors, we are still in a crisis of capacity. The success of virtual care may rest on how engaged regulators are with equity issues, such as waitlists and access to care for rural dwellers, and how they resolve ethical problems around standards of care.

    Children and youth are a distinct category, which is why we had restrictions on virtual ADHD diagnosis prior to the pandemic. A question remains, then: If we could snap our fingers and have the capacity to provide in-person ADHD care for all children, would we? If the answer to that question is yes, then how can we begin to build our capacity?

    This article is republished from healthydebate under a Creative Commons license. Read the original article.

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Healing Arthritis – by Dr. Susan Blum

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We previously reviewed another book by this author, her Immune System Recovery Plan, and today it’s more specific: healing arthritis

    Of course, not all arthritis is rooted in immune dysfunction, but a) all of it is made worse by immune dysfunction and b) rheumatoid arthritis, which is an autoimmune disease, affects 1% of the population.

    This book tackles all kinds of arthritis, by focusing on addressing the underlying causes and treating those, and (whether it was the cause or not) reducing inflammation without medication, because that will always help.

    The “3 steps” mentioned in the subtitle are three stages of a plan to improve the gut microbiome in such a way that it not only stops worsening your arthritis, but starts making it better.

    The style here is on the hard end of pop-science, so if you want something more conversational/personable, then this won’t be so much for you, but if you just want the information and explanation, then this does it just fine, and it has frequent references to the science to back it up, with a reassuringly extensive bibliography.

    Bottom line: if you have arthritis and want a book that will help you to get either symptom-free or as close to that as is possible from your current condition (bearing in mind that arthritis is generally degenerative), then this is a great book for that.

    Click here to check out Healing Arthritis, and heal yours!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • 10 Ways To Delay Aging

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This is Dr. Colin Rose; he is a Senior Associate of the Royal Society of Medicine. He’s also a main contributor to EduScience, a programme funded by the E.U. which is designed to enhance the teaching and learning of science in schools in Europe.

    His most recent work has been about aging—and how to delay it. We also reviewed his latest book, here:

    Delay Ageing – by Dr. Colin Rose

    So, what does he want us to know? The key lies in his compilation of ten ways in which we age on a cellular level, and what we can to do slow each one of those:

    Damage to DNA accumulates

    While DNA can get damaged without any external stimulus to cause that, there are a lot of modifiable factors that we can do to reduce DNA damage. The list is easy: if it causes cancer, it causes aging.

    Thus, check out: Stop Cancer 20 Years Ago

    Cells become senescent

    Our cells are replaced all the time; some sooner than others, but all of them at some point. The problem occurs when cells are outliving their usefulness. If a cell becomes completely immortal, that is cancer, but happily most don’t. Nevertheless, having senescent (aging) cells in the body means that those senescent cells are what get copied forwards by mitosis, and our DNA becomes like a photocopy of a tattered old photocopy of a tattered old photocopy. Which, needless to say, is not good for our health. So, the best thing to do is to kill them earlier:

    Yes, really: Fisetin: The Anti-Aging Assassin

    Mitochondria become dysfunctional

    Without properly functional mitochondria, no living human cell can do its job properly.

    Options: 7 Ways To Boost Mitochondrial Health To Fight Disease

    Beneficial genes are switched off, harmful genes are on

    It’s easy to think of our genes as being immutable, but epigenetics means that our environment (amongst other factors) can mean that our gene expression changes.

    Imagine it this way: your genes are a set of instructions for your body. However, your body will act or not on those instructions, depending on other factors. Hormones often play a big part in this; for example sex hormones tell the body which set of genetic instructions to read (and thus what kind of body to build/rebuild), and cortisol or oxytocin can tell the body which set of contingency plans to activate or suppress (respectively). A milder example is gray hair; genes have the program for it, but many other factors inform the body when, if, and how to do it.

    Of more concern when it comes to aging is what goes on with more critical systems, such as the brain, in which the aforementioned DNA damage can cause unhelpful instructions to get interpreted, resulting in epigenetic changes that in turn facilitate age-related degeneration.

    As to what can be done, see : Klotho: Unzipping The Genes Of Aging?

    Stem cells become exhausted

    Stem cells can become different kinds of cells, and thus they’re very useful for maintaining a healthy body. However, they get depleted with age. We can slow down the rate of loss, though; for example, intermittent fasting can help:

    Per Dr. Li’s 5 Ways To Beat Cancer (And Other Diseases)

    And for more detail, see:

    Doctor’s Tip: Regeneration (stem cells) — one of your body’s five defense systems

    (complete with lists of foods to eat or avoid for stem cell health)

    Cells fail to communicate properly

    Cells need to talk to each other constantly, to continue doing their jobs. We are one big organism, after all, and not a haphazard colony of the countless cells that constitute such. However, cell signalling gets worse with age, which in turn precipitates others age-related problems. Fortunately, there are nutrients that can improve cellular communication.

    For example: PS, We Love You ← this is about phosphatidylserine, also called “PS”

    Telomeres become shorter

    These protective caps on our DNA suffer the wear-and-tear so that our DNA doesn’t have to. However, as they get shorter, the DNA can start suffering damage. For this reason, telomere length is considered one of the most “Gold Standard” markers of cellular aging.

    Here’s what can be done for that: The Stress Prescription (Against Aging!)

    The body fails to sense nutritional intake properly

    This is mostly about insulin signalling (though problems can occur in other systems too, but we only have so much room here), so it’s important to take care of that.

    See: Turn Back The Clock On Insulin Resistance

    Proteins accumulate errors

    This is due to DNA damage, of course, but there are specific things that can reduce protein error accumulation; see for example:

    A quick fix – preventing protein errors extends lifespan

    See also: Rapamycin Can Slow Aging By 20% (But Watch Out)

    The microbiome becomes unbalanced

    We at 10almonds often mention that gut health affects pretty much every other kind of health, and it’s true for aging as well. So, take care of that microbiome!

    Here’s a primer: Gut Health 101

    Want to know more about delaying aging beyond the cellular level?

    Check out: Age & Aging: What Can (And Can’t) We Do About It?

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: