One of Nature’s most versatile, health-building herbs! Here’s why:
The stinging nettle plant (Urtica dioica) is one of my personal, absolute favorite herbs. For this reason, I grow nettle for my extensive daily personal use in teas, powder, and, of course, within our many formulas that contain it.
Go here to find a full list of our products containing nettle leaf, root, or seed.
The leaf is air-dried and the seed is freeze-dried to preserve the essential fatty acids for year round use and viability. (A previous article focused primarily on the extraordinary benefits of nettle seed, one of my favorite herbal specialties).
The nettle root is harvested here as well, due to the prolific nature of its growing habits, washed, sorted, and freeze-dried. Portions of viable root are replanted for subsequent years, once a pot becomes overgrown with root and is harvested in total.
History and Nutrient Content
Stinging nettle is a perennial plant found across Europe, Asia, India, North Africa, and North America, traditionally eaten as a leafy vegetable and used medicinally for over 5,000 years.
Nettle leaf and root are highly nutritious herbs with anti-inflammatory, antioxidant, blood sugar–modulating, and urinary/prostate–supporting actions, alongside a long history of traditional use as food and medicine.
The leaves and roots contain vitamins A, C, K, B vitamins, minerals (especially iron, calcium, magnesium), amino acids, and many polyphenols and flavonoids that give nettle its pharmacological properties. [1]
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Leaf: especially rich in vitamins, minerals, polyphenols, and carotenoids; typically used as tea, food, or extract. [1]
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Root: rich in lignans, sterols, and lectins; most often used for urinary and prostate issues. [1]
Modern research and traditional herbal monographs broadly agree that nettle is a versatile tonic for joints, metabolism, urinary health, and general vitality. [1]
Key Health Benefits of Nettle Leaf and Root From Modern Research
The following points summarize the main benefits described in a broad spectrum of scientific studies on the beneficial actions of nettle leaf and root in human and animal health. [1]
While many of these studies focus on the simple water infusion (tea) of the leaf, the boiled decoction of the root, or the powdered form of either, which can be taken directly in food, water, or green drinks.
Anti‑inflammatory and joint support
Nettle extracts from leaf and root can reduce inflammatory signaling molecules involved in pain and arthritis. Leaf extracts inhibit enzymes such as COX‑1 and COX‑2 and reduce production of inflammatory mediators like prostaglandins and cytokines, which may help conditions such as arthritis, gout, and muscle pain.
Animal and cell studies show analgesic (pain‑reducing) and “antinociceptive” effects, meaning they raise pain tolerance and reduce pain responses. [1]
Antioxidant and cell protection
Leaf and root contain strong antioxidant compounds (polyphenols, flavonoids, carotenoids) that neutralize reactive oxygen species and reduce lipid peroxidation in experimental models.
In animals, nettle extracts have helped protect the liver against toxic damage by boosting antioxidant defenses and chelating iron, which may support long‑term tissue health. [1]
Blood sugar and metabolic effects
Aqueous nettle leaf extracts have shown hypoglycemic (blood sugar–lowering) effects in diabetic animal models, including reduced intestinal glucose absorption and increased insulin secretion. Small human studies suggest possible improvements in blood sugar control. [1]
Due to its nutritive and tonifying effect on the adrenal glands, it can assist in normalizing blood sugar levels, whether high or low.
Blood pressure and circulation
Leaf extracts given intravenously in animal studies lowered blood pressure, likely through mild diuretic effects (increased urine and sodium excretion) and relaxation of blood vessel walls.
Root extracts also relaxed constricted aorta segments in lab experiments, possibly by increasing nitric oxide and opening potassium channels.
In practice, nettle leaf tea is often used as a gentle circulatory and fluid‑balancing remedy. [1]
Prostate and male urinary health (root‑focused)
Nettle root is widely used for urinary symptoms related to benign prostatic hyperplasia (BPH) in middle‑aged and older men.
Lab studies show root lignans and other compounds can interfere with androgen binding and aromatase (the enzyme converting androgens to estrogens), and may reduce prostate cell proliferation.
Clinical experience and some trials suggest symptom relief (better urine flow, less nighttime urination). [1]
Allergy and respiratory benefits
Nettle leaf has anti‑allergic activity through two main mechanisms: blocking histamine H1 receptors and inhibiting tryptase and mast cell degranulation, which reduces release of pro‑inflammatory cytokines.
Small clinical work in allergic rhinitis reported symptom improvement over about a week with nettle preparations, and the herb is widely used for hay fever and mild asthma support. [1]
Antimicrobial and antiviral actions
Extracts of nettle have shown antibacterial and antifungal activity against a wide range of bacteria and pathogenic fungi in laboratory tests, likely due to phenolic compounds.
A lectin from nettle (UDA) has demonstrated potent antiviral activity against HIV, respiratory syncytial virus, and cytomegalovirus in vitro by interfering with viral entry. [1]
Women’s health, urinary tract, and diuretic effects
Nettle leaf is described as mildly diuretic and “depurative,” helping the kidneys flush excess fluid and metabolic waste.
Traditional and modern sources mention support for urinary tract infections, menstrual discomfort (cramps, heavy bleeding), pregnancy nutrition, and menopausal transition, largely due to its mineral richness, diuretic and astringent effects, and influence on inflammation. [1]
Hair, Skin, and Bone
Traditional use has applied nettle leaf tea as a scalp and hair rinse to improve hair density and overall healthier looking hair.
Because nettle is rich in vitamin K, calcium, magnesium, and other bone‑supportive minerals, it is often considered a nourishing herb for skeletal health.
A simple strong nettle leaf tea can improve tone and health of the skin. Its antihistamine, anti‑inflammatory, and antibacterial properties are also used for acne, eczema, and minor skin issues, and its antioxidant effects may support tissue repair and slower aging of the skin.
Traditional Uses of Nettle Leaf and Root
Traditional herbal monographs and ethnobotanical sources describe nettle as both a wild food and a broad‑spectrum medicinal. [1]
As a food and tonic
Young nettle leaves are eaten as a cooked vegetable, added to soups, stews, and breads, and dried for teas, providing a nutrient‑dense “spring tonic.” [1]
Traditional cuisines in Europe and the Himalayas use nettle to improve strength, recovery, and resilience during times when fresh vegetables are scarce. [1]
For blood, energy, and “building up”
Nettle leaf has long been used as a “blood‑building” remedy for fatigue, convalescence, and anemia‑like states because of its iron and mineral content. [1]
Herbal traditions often give nettle in recovery from illness, after childbirth, or during adolescence as a general nutrient and vitality support.
For joints, muscles, gout, and pain
Folk medicine uses include drinking nettle tea for arthritis, rheumatism, and gout, and even “urtication” (gently whipping painful joints with fresh stinging nettles) to stimulate circulation and relieve pain. [1]
Nettle poultices and baths have been applied to sore muscles and chronic aches as part of traditional practice.
In practice, scientific papers and reviews recognize nettle (often as tea) as a traditional and mechanistically plausible adjunct for gout, although specific studies have not focused on the subject. I personally has seen clients benefit from drinking nettle leaf tea in this instance—providing sugar, meats, and other acidic foods are eliminated from the diet simultaneously. [3]
For kidneys, bladder, and urinary tract
Nettle leaf tea is a classic remedy for “flushing” the urinary tract in mild UTIs, gravel, and to support kidney function, usually alongside adequate water intake. [1]
Root and leaf have been used as diuretics and astringents to ease difficult urination and help prevent urinary stone formation. [1]
For men’s prostate health
Nettle root is a traditional remedy in Europe for an enlarged prostate and related urinary symptoms in older men, often prepared as decoctions or tinctures. [1][2]
It is commonly combined with other prostate herbs in folk formulas to support urine flow and comfort. [2]
For women’s cycles, fertility, and pregnancy
Traditional use includes nettle leaf as part of “women’s teas” to support menstruation (cramps, heavy flow), fertility, and pregnancy nutrition due to its mineral density and mild astringent action. [1]
It has been used postpartum to support milk production and recovery, always with attention to individual tolerance.
For allergies, lungs, and skin
Herbal practices often give nettle tea or tincture for seasonal allergies, hay fever, and mild asthma, capitalizing on its antihistamine reputation. [1][2]
Topical and internal nettle preparations have been used for eczema, rashes, and other skin complaints, especially when associated with “impurities in the blood” in traditional frameworks. [1]
As a “detox” and spring cleanser
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Many traditions mark nettle as a spring cleansing herb, taken for a few weeks to stimulate kidneys, lymph, and skin, and to “clear” winter stagnation. [1]
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This use reflects its diuretic effects and high content of minerals and chlorophyll‑rich green matter.
How people typically use nettle today
Tea and infusions (leaf): 1–3 cups daily are commonly used for general nourishment, allergies, or joint support, often as part of a blend. [1]
Food: Cooked young leaves in soups, stews, sautés, or baked goods as a nutrient‑dense green additive. [1]
Topical: Creams or washes with nettle for minor skin irritation or joint discomfort. [1]
Capsules or extracts (leaf/root): Standardized products are used for allergies (leaf) and prostate/urinary symptoms (root), following label directions or practitioner guidance. [1][2]
NOTE:As with any concentrated nutritional product, caution is deserved, preferring the whole herb in Nature’s original format, yet, for short term therapeutic purposes or for topical applications, the extracts can provide a useful boost to body nutrition where deficient.
Then, in cases of internal consumption, once nutritional levels have been replenished and therapeutic purposes resolved, return to the powdered form or tea.
Safety Notes:
Nettle is generally well tolerated as food and tea, but it can cause stomach upset or rash in some people (more so with high concentrations or extracts), and fresh leaves will certainly sting the skin!
Once the leaf has been crushed, steamed, powdered, or boiled, the stinging aspect is eliminated. The leaf contains its own antidote to the sting, making it possible to eliminate the sting by simply crushing the fresh leaf, cooking, or powdering it prior to consuming.
While the whole herb is considered generally safe for most people, and is even commonly used historically during pregnancy, if you are uncertain about the use of nettle leaf or root in your unique situation, discuss nettle use with a qualified health professional knowledgeable of herbal nutrition and herbal remedies before taking the concentrated version of the nettle plant. [1][2]
Summary
For most adults, nettle leaf is best thought of as a highly nutritious green with additional gentle anti‑inflammatory, antioxidant, and diuretic properties, suitable as a long‑term “tonic” food or tea.
It is a nutritive with broad application, and is one of the best herbs for gradually building and maintaining a stronger constitution and a more robust, resilient state of well-being.
Nettle root is more of a targeted herbal tool, mainly used for prostate for men and urinary symptoms for both women and men.
The use of all parts of the nettle plant, including the nettle seed, are grounded in long‑standing tradition and supported by promising scientific evidence. [1][2]
Go here to find a full list of our products containing nettle leaf, root, or seed.
References
1. https://pmc.ncbi.nlm.nih.gov/articles/PMC9253158/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC11678622/
3. https://www.sciencedirect.com/science/article/abs/pii/S2210803313000511
