Nettle, often called “stinging nettle,” is one of my favorite herbs because it’s full of nutrients and features prominently in my homemade pregnancy tea. However, its benefits extend well beyond pregnancy.
Originating from northern Europe and Asia, nettle (Urtica dioica) is sometimes referred to as common or garden nettle. The plant is known for having fine hairs on its leaves and stems that can cause skin irritation and pain when touched, giving it the “stinging” moniker. If you’ve done any gardening or flower foraging, you might have had firsthand experience with this sting! Luckily, once nettle is cooked or processed, it loses its stinging ability, and you can also easily purchase it without any worries of getting stung.
Traditionally, nettle has been used for various health benefits. Although not all these uses have been scientifically studied, the anecdotal evidence is substantial. I like to keep dried nettle leaves around because they offer numerous health benefits. Nettle is rich in antioxidants, vitamins, and minerals that support the body. Remarkably, it also contains fats and amino acids, which are rare in plants, making it an excellent option for survival food. It’s perfect for brewing tea on camping or backpacking trips, especially if you gather it yourself.
One of nettle’s well-known properties is its anti-inflammatory effect, which can help with pain relief. Research from 2013 highlighted the anti-inflammatory benefits of various plant foods, including nettle, although more detailed studies are needed. Another study from the same year pointed to nettle’s strong anti-inflammatory and anti-arthritic effects attributed to its diverse phytochemicals. I’ve personally benefited from using dried nettle in creams or poultices to relieve lower back pain and minor joint discomfort.
These days, metabolic issues like heart disease, blood sugar imbalances, and thyroid problems are becoming more common. Research suggests that nettle might aid in improving metabolic health. A 2013 study in Clinical Laboratory reported that people with Type 2 diabetes experienced better blood sugar control after using nettle extract for three months. Though this particular study didn’t explain how nettle affects the body, another in 2013 suggested nettle might mimic insulin.
Nettle also seems to benefit heart health by acting as a vasorelaxant, which can ease tension in heart muscles and lower blood pressure. A 2014 study in rats found that nettle supports the pancreas, showing significant differences between treated and untreated groups.
Traditionally used topically on wounds, nettle’s effectiveness is backed by science. A 2018 review noted its strong antimicrobial activity against various bacteria. Before applying nettle to wounds, ensure it’s processed to avoid irritation. I recommend infusing dried nettle into oil (like olive oil) for direct skin application or use in recipes. You can also create a nettle tincture using dried herbs.
Scientific data on nettle’s impact on women’s health is limited, but its rich nutrient content has made it a staple in pregnancy teas to nutritionally support expectant mothers. I’ve personally found it beneficial for this purpose. Nettle is also traditionally used to support milk supply, likely because of its nutritional benefits. However, some herbalists caution against using it during pregnancy as it might stimulate contractions. I tend to align with Aviva Romm’s approach of avoiding herbs in the first trimester and only using those with proven safety, both scientifically and historically, like nettle. Always consult your healthcare provider to determine what’s right for you.
Nettle is also known to benefit prostate health and is commonly used in Europe for benign prostatic hyperplasia (BPH), helping with symptoms like reduced urinary flow, incomplete bladder emptying, and post-urination dripping without affecting prostate size. Although researchers aren’t entirely sure how nettle works in this regard, research indicates it might help with prostate cancer prevention too. A 2000 study suggested that nettle root extract might prevent prostate cancer from spreading, though further research is needed.
For hair and scalp health, nettle is recognized for its anti-inflammatory properties, which can reduce hair loss linked to inflammation of hair follicles. A 2011 study indicated that inflammation significantly contributes to hair loss and follicle damage. A 2017 study also found that nettle promotes scalp circulation, improving hair growth and reducing hair fall by blocking excess testosterone production.
Nettle is commonly used to treat hay fever and mild allergies. Research shows it performs better than a placebo against allergic rhinitis (hay fever). A 2009 study suggested nettle affects key receptors and enzymes related to allergies, potentially acting as an antihistamine. Nettle is a go-to for me when dealing with seasonal allergies.
If you want to try nettle at home, remember it needs to be processed (dried or cooked) to avoid its sting. Here are some ways I include it in my routine:
For those with medical conditions or who are taking medication, including heart disease, diabetes, or blood thinners, it’s best to consult your healthcare practitioner before using stinging nettle since it may interact with some medications. Nettle is available in root, leaf, and powdered forms, which I often add to smoothies. If you’re adventurous and don’t mind handling the plant carefully, you can try harvesting it yourself, just ensure you correctly identify it before consumption.
This article has been medically reviewed by Dr. Betsy Greenleaf, the first board-certified female urogynecologist in the U.S., who is dual board-certified in Obstetrics and Gynecology and Female Pelvic Medicine, and Reconstructive Surgery. Remember, this is for informational purposes only, and it’s always a good idea to talk with your doctor before trying new remedies.
How do you use stinging nettle and what benefits have you noticed?
