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.
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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 love Stinging nettle! It grows prolifically in my yard. I pick it fresh and make tea as well as drying it and grinding it and putting it in capsules. If I get “stung” I simply break open the stem and rub the stem on the area that feels
irritated- the irritation goes away immediately. So the antidote for the sting is inside the plant itself.
Either is great 🙂
Thanks for this informative post, I once picked stinging nettle and had what i felt like a ” burn” that lasted for days. I never went near it again . It was in the CSA garden. But I do buy it and make tea..
I love Nettles, too! I harvest fresh when I can and make them into a yummy pesto! I pick just the top three-four inches — leaving the stalk and roots intact. I do not harvest if there are seed pods, it is too late, look for them again in the spring! And I have use them for inflammation — I will gently whack my own and others painful body parts such as neck and back, elbows and knees. Grasp the stalk with a gloved hand and gently tap the area with the nettle. Do this a couple times, it will sting but that is good — do it more if you can tolerate it. Believe me, it will feel a bit uncomfortable for a while but the rewards are great!
I have harvested stinging nettle for the last few years. My son’s fall/winter allergies trigger his asthma so he gets a narley cough. I soak the leaves in water over night (or longer) and it clears it right up. I have mixed it with home brewed kefir water with great results too!
How much nettle (in capsule form) can I give my 10 year old? His hay fever is the worst I’ve ever seen it.
Not sure how old this thread is, but does anyone know if nettle would be safe and effective in an inhaler for allergies? I make my own inhalers with essential oils, and was hoping to try nettle in the mix.
Nettle is really healthy and it reminds me of my childhood when my granny used to take me to pick it ourselves! And then she was making me the best nettle soup ever 🙂 If I find the recipe I will share it.
I have horrific nasal seasonal allergies. Traditional medicine does not even phase me; therefore I seek natural relief everywhere I can. I saw your article on nettle weed tea to help with seasonal allergies but that is what I am actually allergic to! I am asking if I should try it or not
I had to take 3 different allergy meds, but I’m completely off of all 3 and taking stinging nettle leaf capsules (1 per day) and n-acetyl cysteine (2 in morning and evening) instead. It’s more effective than the meds.
Nettel tea is very safe it is when you use it in a tincture and even powder that you get concentrated version of it. As with anything start off with it slowly and work yourself up to a the concentrated versions. You will also read everywhere that you only see big effects when you have the Nettle tea for 3 months or so. If you just read all the nutrients that Nettle tea has in it you can realize that it is one of the best things to take before during and after prenancy. Of course you will feel effects when you suddenly start with a massive concentrated batch of nutrients and that is why starting with the tea will ease your body into things and with in 2-3 month’s if you would like move on to small doses of the tincture or powder. There is no way I can see that the Nettle tea would make you have a miscarriage unless you start to much to soon in the hope you will get pregnant quicker. All the places I read said that when you start the tea it takes time to fill up your minerals again and that is why only after few months you will see a big difference and this is why I reckon the tea IS the safest to start with. I have used Nettle tea pre conception (1 tbs in a cup filled up with hot water and rested for 4 hours ) 2-3 cups a day and even now while I am 33 weeks pregnant. I contribute this as part of me having such a good pregnancy at the age of 43. Many of these websites just air on the word of caution instead of getting the truth out there and helping people get healthier through good nutrition. Nutrition is the best way to getting pregnant and staying pregnant but you have to be patient and take small steps to build your health back up to the place where you will get pregnant. All the best and don’t give up 🙂
I made some nettle cordage a while back, It’s really strong (until it dries out)
In the UK, it is used as a hemostatic, shortening the time for blood to clot, so I wonder if the bleeding issues that some have commented on may be coincidental.
hi folks. just started drinking (2-3 cups daily) the “traditional medicinals” nettle leaf tea (enjoyable hay flavor). my thin, baby-fine hair has grown even thinner (age), i”m hoping the tea will help thicken and repair the strands during regrowth. am thinking the charge will start showing in about six months. seems that persistence is the key, here. any other suggestions? thanks.
just to add to the previous comments. Apparently nettle can have an adverse effect on men . Herbalist advised me that if you use herb for medicinal purposes (especially if taken internally), not to use it for longer period than 2 weeks without consulting a specialist. Just a little awareness.
But I remember the nettle shampoos that used to be so common when I was little…don’t think I have seen one in the shop for a long time.
Whenever I read statements like “you cant have nettle daily” they are never backed with cited cases or references. Many people including myself drink Stinging Nettle as an infusion daily, and its brought nothing but benefits. Nettle an extremely safe and good source of minerals that are not readily available in most foods today, including magnesium.
Steve, those with allergies can be affected by having anything daily. When one has leaky gut, the dose often makes the poison and safe foods are completely defined individually. Rotation diets and serving size limitations are very intelligent ways to approach a diet for many.
As well, those whose liver function is sub-optimal will not clear things efficiently and there are are very real effects from substances hanging around longer than they should. If you keep adding daily doses of something on a system that cannot clear the original substance, you create problems.
No one should be discouraged from questioning anything. There is no neatly wrapped science that explains my body- it has been a journey of researching and getting head knowledge and then seeing if my body agrees with the books! LOL.
Nettles grow wild here on our Oregon property. I doane my rubber gloves and pick a basket full. I wash and then cook like a spinach, flavoring with salt, pepper, garlic, a dab of ceyenne pepper and a splash of balsamic vinegar. The broth is great with a dab of butter.
I usually freeze up a silicon muffin tin full of portions to enjoy later.
I’ve also pulled the ones growing where they are not surposed to be and poured boiling hot water over them, then wait a week or so, and it makes a stinky, potent compost tea for my garden.
I have been drinking a nettle/brigham infusion everyday for 3 weeks now. I haven’t had take any allergy or asthma meds this spring yet! I haven’t experienced any negative effects of this wonderful tea.
Happy experimenting!
I just started taking nettle leaf capsules for my thinning hair, How long do you think it should take for regrowth of my hair ? And should i take this everyday?
I would take the capsules or powder as specified on the package, and adjust as needed depending on how your body reacts. I’ve also found castor oil to be very helpful with hair growth: https://wellnessmama.com/35706/castor-oil-hair/
So castor oil should i leave it on for a few mins or just wash and rise with shampoo?
I’m 32 weeks pregnant and looking to take nettle leaf capsules (the one in your link) to help with some seasonal allergy and respiratory issues I’ve been having lately. I’m also still trying to get over a bout of pleurisy and hoping the anti-inflammatory properties may help. Any issues with taking the capsule form in the third trimester? Do you just take one capsule a day?
Thanks!!
As posted earlier, there is actually no evidence to suggest that consuming Stinging Nettle long term will cause adverse affects. Stinging Nettle infusions are much more effective than capsules, but less convenient.
You mentioned “long-term daily use is not recommended.” Is nettle an herb that you cycle? Meaning take it a specific number of days, stop taking it for the same amount of days, and then resuming taking it. I have heard herbs like golden seal and echinacea work best when taken this way. Would you suggest following this method when taking nettle? Thanks for the article.
I do cycle it and take it when I feel like it is needed for me (toward the end of pregnancy, if I’m sick, etc)
Hello Floyd, there is actually no evidence to suggest that consuming Stinging Nettle long term will cause adverse affects. Nettle Leaf can be consumed daily, and often is in Europe both fresh in meals and dried as tea. I have been drinking Nettle Leaf infusions for a long time and feel fantastic. Any trained herbalist can give you the details.
Just wanted to respond to some of the “concerns” around taking Stinging Nettle infusion daily…
There can be detox symptoms – such as rash, itchy skin, slight dizziness, headaches, diarrhoea etc these can take a week or so to clear, depending on how unhealthy your system is. These “negative” symptoms are not occurring because you are allergic to Nettles or because you have high blood pressure etc – the “negative” symptoms are there because your body has a lot of toxins that the Stinging Nettle is dislodging from the cells.
Keep drinking the Nettle infusion daily and after about 2 weeks all the detox symptoms should start to subside.
can any one tell me if stinging nettle tea bags
are any good,or do I need something in a different form
And will it help stop itching as I’ve got a server problem and just can’t stop scratching my skin on the bottom of the legs