7 Amazing Potential Health Benefits of Burdock Root

Researchers have increasingly discovered more benefits and potential uses for this super root, from aiding digestion to supporting skin health.

By Lena Bakovic, RDN, CNSC

— On Feb 06, 2025

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Burdock root has been used around the world for centuries in holistic medicine for its numerous potential health benefits. Over the years, researchers have discovered even more uses for this nutrient-rich root. Today, thousands of people eat this tasty root vegetable to support digestion, smooth skin, and overall wellness.

Though it may be hard to find this plant in most grocery stores, many super green supplements include burdock root powder. Whether you cook the vegetable itself or opt for your favorite greens supplement, your body can still get the nutrients this superfood has to offer! Let's discuss the top burdock root benefits and how you might incorporate this root into your routine.

At a glance:

The potential health benefits of burdock root may include skin health, digestion, liver health, and immune support.
This ingredient is packed with antioxidant and prebiotic properties, making it useful in helping cells repair free radical damage.
Safe quantities of burdock root extract can be found in super green supplements, like Live it Up, making it easy to get a daily dose of this superfood.
Possible side effects may include allergic reactions, skin irritation, photosensitivity, digestive upset, or dehydration.

What Is Burdock Root?

Arctium lappa or burdock is a biennial plant with big leaves and purple flowers, similar to the thistle. The edible root is a staple food in Asian and Japanese communities and has numerous medicinal purposes. Burdock root is also becoming more popular in the food and beverage industry thanks to its sweet, earthy taste, rich aroma, and crisp, harsh texture.

This plant is brimming with antioxidants, minerals, vitamins, omega-3 fatty acids, and roughage, which support your health and general well-being. It's not surprising that you may find it alongside other herbal supplements at a health food store.

One serving or 125 grams of this root contains:

110 calories, 1 calorie from fat
Total carbohydrates: 26 g, which is 9% of the Daily Value (DV)
Dietary fiber: 2g, 9%
Sugars: 4g
Protein: 3g
Calcium: 48.4 mg, 5% of the DV
Vitamin C: 3.5 mg 5% DV
Niacin: 0.4 mg, 2%
Vitamin K: 1.9 micrograms (mcg), 2% of the DV
Iron: 0.9 mg, 5%
Folate: 45.9 mcg, 11%
Vitamin B6: 0.3 mg, 14%
Potassium: 363 mg, 10%
Sodium: 5.9 mg, 0%
Zinc: 0.4 mg, 3%
Choline: 13.8 mg
Phosphorus: 60.2 mg, 6%
Magnesium: 44.8 mg, 11%
Vitamin E: 0.4 mg, 2%
Manganese: 0.3mg, 14%
Pantothenic acid: 0.4 mg, 4%
Copper: 0.1 mg, 5%

Top 7 Potential Benefits of Burdock Root

Traditionally, burdock root has been consumed to help with various ailments, such as skin-related conditions and respiratory disruption. However, modern research has found that this root can offer so much more. Below, we’ll take a closer look at 7 potential benefits of burdock root.

1. Can Help Reduce Swelling and Redness

Burdock root may help with inflammation. It’s abundant in bioactive compounds and antioxidants that help support your body in defending against free radicals and oxidative stress, which aids in the protection of cells from damage. The root contains chlorogenic acid, arctiin, and arctigenin, which can help reduce swelling and redness in the body.

2. Can Support Skin Health

Using burdock root regularly can support healthier-looking skin. A 2014 study conducted on people with acne found that those regularly taking burdock root supplements developed fewer pimples. It doesn't matter whether you add the root to your food, drink tea, or take supplements; the effects of burdock manifest from the inside out.

Additionally, research has found that burdock root contains bioactive compounds, such as lignans and arctiin, which have stimulating properties that help give the skin a young, supple look.

3. Can Help with Digestion

Burdock root is rich in inulin, a natural dietary fiber that withstands digestion and absorption in the stomach. Inulin is a prebiotic, which aids with digestion by feeding the probiotics and healthy bacteria found in the gut. Because of burdock root’s natural properties, this ingredient may support gut health and healthy digestion.

Burdock root also aids with digestive wellness by thickening the colon’s walls to minimize the likelihood of swelling, redness, and other symptoms of inflammation. Consequently, it supports constipation, acidity, and indigestion.

Furthermore, polysaccharides like insulin function as laxatives, aiding digestion while supporting your appetite. Adding this tasty root to your diet is an excellent way to help with digestion and nutrient absorption.

4. Natural Diuretic that Promotes Kidney Function

Burdock root has been used as a natural diuretic for centuries. Diuretic agents help the body eliminate excess water while also helping to prevent unhealthy fluid retention. Burdock root does this by potentially increasing urine production and supporting kidney health.

Since burdock root does act as a natural diuretic, it’s important to consult your doctor or a nutritionist if you’re already dehydrated or taking other medications or diuretics. If you are already taking water pills, it is recommended that you stay away from this supplement. Though burdock root has been used in a diuretic capacity throughout history, more research is needed to support this use.

5. It's a Natural Aphrodisiac

Adding burdock root to your diet can be a fantastic way to support your libido due to the numerous alkaloids, flavonoids, lignans, and saponins present in this nutrient-dense root. The natural plant extract can act as an aphrodisiac by helping stimulate sexual appetite and response based on a 2012 study conducted on male rats. However, these claims have not been fully vetted by human testing, so greater evidence is needed to confirm the link for humans.

6. Supports Liver Health

Burdock root contains some forms of caffeoylquinic acid, which has a hepatoprotective effect. This means the compounds naturally help safeguard the liver and its cells, making it an excellent ingredient to support your liver’s health and function.

Additionally, some of the antioxidants found in burdock can help safeguard the liver while transforming toxins into soluble products that the body can eliminate. Studies have linked free radicals–harmful microbes that damage cells–to liver damage. The antioxidants naturally found in burdock root offer potential liver support and other benefits to fight the harm caused by free radicals and support the overall health of your liver.

7. Can Help Support Immune Function

Burdock is popular in natural remedies to support the body’s immunity. Boasting antipyretic, antibacterial, and anti-inflammatory properties, burdock root may help relieve the symptoms of common ailments like the common cold, cough, or sore throats in addition to overall immune system support.

The roots and leaves of the burdock plant also contain flavonoids like luteolin, quercetin, and phenolic acids. The elements have anti-inflammatory properties to support the body in fighting off the pain and weakened immunity that often accompany inflammation.

Possible Burdock Root Side Effects

Burdock can trigger allergic reactions such as dermatitis in people sensitive to chrysanthemums, daisies, and ragweed. Though rare, other possible side effects include:

Digestive upset such as nausea, vomiting, or diarrhea
Irritation to the skin or photosensitivity
Allergic reactions like swelling, rashes, hives, or anaphylactic shock (although rare)
Dehydration

Burdock root supplements may also have side effects when combined with certain medications such as liver damage or inflammation. Be sure to check with your healthcare provider before adding any new dietary supplement to your routine, especially if you are prone to allergic reactions, have a sensitive digestive system, or are taking medications.

Health professionals also warn pregnant people against adding burdock root supplements to their routine since the health effects of this ingredient are still relatively unstudied.

How to Add Burdock Root to Your Diet

There are numerous ways to use burdock root, so your choice largely depends on personal preference and purpose. Popular ways to consume this plant include:

Drinking super green supplements containing burdock root, such as Live it Up Super Greens Powder
Taking burdock supplements
Drinking burdock root tea
Eating burdock root by cooking it
Making burdock leaf dressings

One of the easiest and most convenient ways to add it to your diet is via a supplement powder, such as super greens powder. Some greens powders contain burdock root as one of their many healthful ingredients because of its nutrient-dense composition. Simply mix your super greens with some water or a milk product of your choice, or better yet, add a spoonful of greens to a smoothie.

How Live it Up Could Help

Burdock root brims with multiple nutrients that may benefit your body tremendously, including high omega fatty acids, folate, dietary fiber, vitamins, powerful antioxidants, and anti-inflammatory properties. Still, it may be hard to stay consistent in taking this supplement among many other superfood powders in your routine.

The beauty of Live it Up Super Greens is that you can reap the potential benefits of 20+ nutrient-dense superfoods in a single serving. Our organic vegetables come from only trusted farms worldwide, and we feature ingredients such as burdock root, dandelion, peppermint leaf, spirulina, chlorella, moringa, broccoli, and more. Super Greens is plant-based, gluten-free, all-natural, and allergen-friendly, and you can rest assured that our exceptional products have no artificial sweeteners, preservatives, flavors, colors, or fillers.

FAQs

Still curious if burdock root is right for you? Check out some of the common questions people ask.

What is burdock root good for?

Burdock root is packed with vitamins and nutrients to support your overall wellness. Used for centuries as a natural aid for a range of ailments, burdock root has been tied to immune support, serving as a diuretic, providing the body with antioxidants, supporting nail and skin health, and helping fight inflammation. Though there are many other claims regarding the health benefits of burdock root, most of them require more scientific evidence to back them up.

Can you take burdock root every day?

Yes, but in moderation. It’s best to consult your health provider or a registered dietitian nutritionist before adding burdock supplements to your daily routine. If you choose to do so, take only the recommended amount to get the most purported benefits without the risk of possible side effects or damage. Unfortunately, more research is needed for experts to establish a recommended minimum or maximum dosage amount. Trying a greens powder like Live it Up Super Greens is a convenient way to take burdock root and other superfoods every day.

Is burdock root good for men?

For many people, yes. Studies find that burdock root offers a range of possible health benefits for both men and women. Possible health benefits for men range from fighting inflammation to immunity support, acting as a natural aphrodisiac, and supporting liver health. Additionally, burdock root is packed with antioxidants which may help men with testosterone production and male fertility.

Does burdock root benefit the hair?

Yes, using burdock root as hair oil or incorporating it into your diet may support hair growth and a healthy scalp due to burdock root’s high quantity of antioxidants. Research has linked antioxidants to scalp health and a reduction in shedding. Though there is little research directly tying burdock root to hair health, it can be surmised that the nutrient density and high antioxidant content of burdock root may make it beneficial for your hair.

Does burdock help with weight management?

Burdock root is not a weight loss supplement. However, research suggests that burdock root has properties that may support metabolic health and other bodily functions to support weight management. Some studies have found burdock root helps prevent the development of abdominal fat, suggesting it may have potential weight management benefits.

References

About the author:

Lena Bakovic, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

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