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Nettle is one of my favorite herbs. Also called “stinging nettle,” it is packed with nutrients and is even one of the ingredients in my homemade pregnancy tea. Stinging nettle benefits go far beyond pregnancy though.
What Is Nettle?
Nettle (Urtica dioica) is also known as stinging nettle, common nettle, and garden nettle. It is originally from northern Europe and northern Asia.
The nettle plant is herbaceous with fine hairs on the leaves and stems that contain a chemical. This chemical causes skin irritation and pain when it comes into contact with the skin — thus the name “stinging nettle.” If you’ve ever been out weeding the yard or searching for wildflowers, you’ve probably discovered this on your own!
When cooked or otherwise processed, nettle no longer causes this rash. (Good news… you can also just buy it and skip the stinging all together!)
Nettle has been used in traditional medicine to support:
- wounds
- hair and scalp
- mental health
- women’s health
- men’s health
- pain relief
- seasonal allergies
- aches and pains
- elimination and detoxification (liver, digestion, urinary)
Not all of these traditional uses have been studied, but there is a wealth of long-standing anecdotal evidence.
Health Benefits of Stinging Nettle
I love to keep stinging nettle leaves on hand since it has so many health benefits to the body:
Nutrient-Packed
Nettle contains antioxidants, vitamins, and minerals that support the body, such as:
- Vitamin A
- B vitamins
- Vitamin C
- Vitamin K
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Polyphenols
- Beta-Carotene
What I find most interesting is that nettle contains fats and amino acids (almost unheard of in a plant)! This makes it a revered survival food. It’s a great tea for camping or backpacking trips, especially if you forage it yourself.
Anti-inflammatory
Stinging nettle has anti-inflammatory properties which can help alleviate pain. Some 2013 research shows that there are many plant foods that are anti-inflammatory, including nettle. Researchers caution that more research is needed, but this preliminary research seems to support how nettle has been used traditionally.
Another 2013 study demonstrates that nettle has strong anti-inflammatory and anti-arthritic properties due to its wide range of phytochemicals.
I’ve had a good experience using dried nettle in a cream or poultice for lower back pain and other minor joint pain.
Metabolic Support
Metabolic issues (heart, blood sugar, thyroid, etc.) are increasingly common today. According to research, nettle may be helpful in supporting metabolic health. A 2013 study published in Clinical Laboratory found that patients with Type 2 diabetes saw improvement in their blood sugar after using stinging nettle extract for three months.
The above study didn’t note why nettle could have this effect on the body, but another 2013 study does. According to this study published in Phytotherapy Research, nettle may mimic insulin.
The heart is another important part of metabolic processes in the body. Research shows that nettle can have a vasorelaxant effect. That means nettle can help reduce tension in the heart muscle and reduce high blood pressure.
Additionally, nettle is helpful in supporting the pancreas, according to a 2014 study in rats. Researchers found a “statistically significant” difference between the rats in the control group and the ones who were given nettle.
Anti-microbial
Traditionally, nettle is used topically on wounds and it looks like science backs this up. Nettle demonstrated strong antimicrobial activity against a wide spectrum of bacteria according to a 2018 review.
Keep in mind that nettle should be processed before applying to a wound to avoid its famous sting! I use dried nettle infused into an oil (olive oil works well) either directly on the skin or in recipes. You can also make a nettle tincture (but use the dried herb).
Women’s Health
There isn’t a lot of scientific data on how nettle can help women’s health. But since nettle is so high in a variety of nutrients, it makes sense that it has been long used in pregnancy tea to help support pregnancy nutritionally. I personally use it this way and have had a great experience.
Nettle has also been used traditionally to support milk supply (probably for the same nutritive reason) making it a common women’s health herb.
However, there is some controversy about its use during pregnancy as some herbalists believe it can stimulate contractions. I tend to agree with Aviva Romm’s view to avoid herbs in the first trimester and then use herbs that are shown to be safe scientifically or historically (like nettle).
As always check with your healthcare provider to figure out what’s right for you.
Prostate Health
Nettle can also help with prostate health. It’s widely used in Europe for enlarged prostate — benign prostatic hyperplasia (BPH). It helps with the symptoms such as reduced urinary flow, incomplete emptying of the bladder, and post urination dripping. It doesn’t affect the size of the prostate though. Because of this finding, researchers are unsure how nettle helps, according to Penn State Hershey.
Additionally, nettle may be a promising help for prostate cancer. A 2000 study found stinging nettle root extract can help keep prostate cancer from spreading. More research is needed to study this effect, but the results are promising.
Hair and Scalp Health
One of nettle’s most famous uses is in supporting hair and scalp health. It’s thought that the appearance of an herb gives an indication as to how it can be useful to the body. In this case, the fine hairs on nettle indicate that it is great for hair and scalp!
Whether or not this old wives’ tale is true, there does seem to be some truth to nettle’s place in hair and scalp support. One study published in 2011 found that hair loss and thinning hair are often caused by the damage of inflammation on the hair follicle. Since nettle has anti-inflammatory properties, it can help reduce the inflammation that is causing hair loss and hair follicle damage.
Additionally, a study published in 2017 found that nettle can improve scalp circulation and hair growth. It also concludes that nettle can “help prevent hair from falling out.” Compounds in nettle help block the overproduction of testosterone which can cause hair loss problems. These same compounds can help boost production of a protein that stimulates hair growth.
This is why I made sure to include nettle as an ingredient in my line of shampoo and conditioner.
Allergy Support
Nettle is often used to help with hay fever and other mild allergies. Researchers found that nettle worked better than a placebo for people suffering from allergic rhinitis (hay fever).
A more recent study published in 2009 found that this is likely due to nettle affecting key receptors and enzymes associated with allergies. In other words, it may act as an antihistamine. Nettle is one of my go-to herbs for hay fever and seasonal allergies.
How to Use Stinging Nettle
There are many ways to use nettle at home. Yes, nettle will sting the skin if touched, but processed nettle by drying or cooking poses no issue.
Here are some ways I use it:
- Culinary – Because nettle contains many nutrients, it’s a great addition to a meal. You can use it dried or cook it and add it to a recipe you would add other greens to (don’t eat it raw). I like to add it to smoothies or meatloaf for added nutrients.
- Multivitamin – Some people even consider nettle tea a form of a daily vitamin. Add nettle to another tea blend or brew it on its own for a daily infusion of nutrients.
- Cold and Flu Support – I will drink nettle tea for its nutrients during an illness since eating can be difficult.
- First Aid – Dried nettle can be used as a poultice for small wounds to help fight infection.
- Inflammatory Pain – For issues like arthritis and joint pain, herbalists recommend using fresh stinging nettle on the skin near the pain. The stinging is thought to help relieve the pain of arthritis. This may not sound like fun to most of us, but it seems to work!
- Hair Care – You can infuse water or vinegar with nettle to use as a hair rinse. I include nettle in my homemade herbal hair rinse and it’s also in my brand new line of hair care products.
- Allergies and Allergic Reactions – Consume nettle tea or tincture daily for 2-3 months before allergy season to avoid allergies. I also use capsules for acute relief of allergy symptoms. Nettle is also helpful for poison ivy since nettle acts as an antihistamine.
- Overall Health – If you want to use nettle for women’s health, prostate health or some of its other uses, start with a nettle tea or tincture. You can also take capsules or make dried nettle into electuaries (like cough drops).
Stinging Nettle Safety and Side Effects
Stinging nettle is generally considered safe for use. But as mentioned earlier, a few herbalists disagree with nettle use during pregnancy. Herbalist Michael Moore in his book Medicinal Plants of the Mountain West notes that fresh nettle should be avoided by pregnant women as it may cause “uterine excitation.” It’s unclear if dried would be safe.
I’ve used it in all of my pregnancies and have been happy with it, but you must do your own research. It’s always a good idea to check with your midwife or doctor to see if nettle is safe for you.
If you are on medications, other supplements, or have a medical condition, it’s best to check with your health care practitioner before using stinging nettle. There may be some interactions for those on medications for heart disease, diabetes and high blood pressure, or if you’re taking blood thinners.
Where to Get Stinging Nettle
Nettle is available in both root and leaf form, and even a powdered version of the leaf which I add to my veggie smoothies. Here are some of my favorite preparations of nettle:
- Powdered
- Bulk loose dried leaves for making tea or tinctures
- In tea bags
- As a premade tincture
- In a capsule
- In a salve
- For hair – in Wellnesse shampoo and conditioner
If you’re brave enough to handle the sting, you can also try to harvest it yourself (just make sure you are 100% sure of any herb before eating).
This article was medically reviewed by Dr. Betsy Greenleaf, the first board-certified female urogynecologist in the United States. She is double board-certified in Obstetrics and Gynecology, as well as Female Pelvic Medicine and Reconstructive Surgery. As always, this is not personal medical advice and we recommend that you talk with your doctor.
Do you use stinging nettle? How has it helped?

I can not use nettle internally, I have dried leaves, I wonder if it would be good in Arthritis salve with combination of calendula oil and some eo?
Nettle is fantastic to wash your hair with, Helps for greasiness and thinning of hair.
I have just started taking Nettle Leaf extract and I feel great. For how long I can take it without running into issues? I know you said its not recommended for long term use. You recommend taking few weeks break and then resuming it?
Regarding nettle during pregnancy: my midwife wants me to follow the brewer pregnancy diet (I am still nixing grains and most dairy though) BUT the premise is that we need salts and protein to maintain blood volume: specifically to prevent ecclampsia. It specifically mentioned that a lot of pregnancy teas contained nettle that had a diuretic effect which is harmful. http://www.drbrewerpregnancydiet.com/id94.html what do you think?
I’ve seen that info too and feel comfortable drinking it in moderation since it boosts Vitamin K, but if you have a specific pre-eclampsia concern then I’d take that in to account too…
why the caution to not take long term…so off two , on for two???
or just fine to have twice a week long term?
What would you consider moderation … How often during the day were you taking it…? Thanks ?
I love nettle soup! We eat it in the spring mostly, it grows at my parents house. I know it has a lot of iron but I just like the taste.
Also, nettle juice made with fresh nettles in a wheatgrass juicer. It’s kind of sweet.
I make nettle infusions per herbalist Susun Weed. I ounce of dry nettle (about 1 cup) in a quart sized mason jar, fill with boiling water and let steep overnight. In the morning, strain and drink room temp, or reheat, or use as a smoothie base. It is amazingly nutritious and especially nourishing to the adrenals; I do not sleep properly unless I have a quart of this every day.
This was the first caution about using this herb daily that I have heard. Susun Weed says that it, along with oatstraw, red clover and comfrey, can and should be rotated in infusions daily as they are so packed of nutrients. And my nd has recommended my daughter take nettle juice daily for kidney support. Why are you concerned with daily use?
Nettle works as diuretic, this why is not good for HBPsufferes,
If that is thecase,why are the doctors always giving a diuretic with hbp meds?
Because nettles are diuretic they have the potential danger of making blood pressure meds even more effective possibly lowering bp way to far.
It seems like a perfect alternative to BP meds, which have negative side effects
Katie may have been referring to long-term use in capsule form, but I cannot find any information that correlates with long-term use of nettle being harmful. I do know that Susun Weed does not use, nor recommend use of herbs in capsules, so I can see the need for exercising caution when taking it in capsule form. Nettle is a magnesium powerhouse, and 80%+ of Americans are deficient. By drinking nettle infusion you get the added benefit of it being easily assimilated because all of the other vitamins/minerals needed for it’s absorbtion, are contained in the leaves as well 🙂 I am really into Susun’s simplistic, frugal, preventative ways. She’s definitely helped me as I venture into herbs and apply what I’ve learned to encourage healing and wellness and my life and the lives of my family.
Just finished our annual batch of nettle soup – quite delicious! It’s very easy to pick the tips of the new growth if you wear rubber gloves. My recipe says to blanch the leaves and strain them before adding to the soup. I should have saved the blanching water to use as a hair rinse.
How should i take the nettle if i don’t have it in capsules, just the powder? – can i put it in a smoothie, and if so, how much do i put in?
I put about half a teaspoon i my smoothies each day.
Darn, I just ordered twice from Mountain Rose Herbs today because I forgot my pond scum. Guess I’ll take my chances picking it myself. I saw a bunch of it growing next to the barn last night.
What is your definition of ‘long term daily use’? You said you used it throughout pregnancy in your tea. I just made a nettle tincture and was wondering…
I consider pregnancy a time that warrants daily use since it has a high concentration of nutrients and helps with blood purification and vitamin K levels. Other than pregnancy, I just use a couple times a week.
I believe this! I just tried it for allergies and am bleeding profusely. My (normal) cycle ended a week ago. This is making me quite afraid.
Wow…I just started taking the nettle leaf yesterday two cups a day…no bleeding…maybe it’s not for you…I’m taking it for allergies as well !
For bleeding try sage…or pineapple and lemon…this did help me…God Bless!
I myself am having the same issue.
Bought nettle tincture and was taking it, and this month my period is a week early with obvious tissue passage. Very discouraging when we are trying so hard to get pregnant. I thought I had researched it well prior to taking it, but happened to accidentally see something today that showed nettle can cause miscarriage. Super heartbreaking, and makes me very much want to quit on all herbs and such (as this has happened previously with other herbs as well)
I also had a pregnancy loss at 8 weeks. The nettle made my cycles extremely heavy. I was taking it for arthritic pain and anxiety. Turns out that I should have been taking a probiotic instead. All my issues were coming from my gut. I ended up with an emergency appendectomy. After surgery many of my symptoms lesson ed and my “brain fog” started to clear
The herbalist you sought info from was correct. Do not use nettles during pregnancy. That is bad advice. On the other hand, you can have it everyday if you’re not pregnant (again, contrary to what this article says). It is a tonic herb and one of the few that you can have everyday as a strengthening tonic. Please be careful when pregnant and make sure you seek out qualified herbalists.
I started taking stinging nettle capsules about 10 days ago – 3 to 6 a day. I stopped because I started feeling very odd around day 3 or so. Fuzzy thinking, even slurred words. We were also on vacation and drinking wine with dinner, but not much. Wondered if the combo had an effect. Or was this just the detox process?
It scared me enough I haven’t taken any since and am disappointed because I was so optimistic about this. I’m a 51-year-old woman trying to combat menopause symptoms, lack of sex drive, etc.
Thanks.
don’t forget your oat straw.
Thanks. I got back on it with no further issues and feel great! My boyfriend started drinking it, too, and for the first time since he was a child hasn’t had to take any allergy medication this spring. We both feel calmer and clear-headed. Can’t say enough good things about it!
We have a patch growing here on our farm. I just went and picked some the other day. Going to pick some more and dehydrate it, maybe make some nettle chips and store some away for tea, etc. Great post! =)