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Nettle
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Table of Contents
- Definition: What is stinging nettle?
- What nutrients are in stinging nettle?
- Stinging nettle and water balance
- Can stinging nettle help with "detoxing"?
- Stinging nettle and joints
- Stinging nettle: Skin and hair
- Stinging nettle and hormones
- Stinging nettle and histamine
- Stinging nettle in the kitchen and history
- When do you especially need stinging nettle?
- Stinging nettle tea, extract & what you should look for in everyday life
- How much stinging nettle do you need per day?
- What you should look for when taking it
- Bibliography & Sources
Hardly any plant is as underestimated as the stinging nettle – for most, it is primarily known as a stinging weed by the roadside. Yet, for centuries, the healing properties of the stinging nettle have been among the most traditional topics in European naturopathy.
Definition: What is stinging nettle?
The stinging nettle (Urtica dioica) belongs to the nettle family (Urticaceae).¹ The nettle owes its name to the Latin "uro"/"urere" (to burn, to singe) – a direct reference to the fine stinging hairs on its leaves and stems, which cause a characteristic burning sensation upon contact.¹
Not least because of its diverse range of applications, the stinging nettle was named Medicinal Plant of the Year 2022 by the Theophrastus Association, an award the association has presented annually for over 20 years.² In addition to the stinging nettle, there is the closely related dwarf nettle (Urtica urens), which remains smaller but features similar active ingredients and is also valued as a medicinal herb.³ Both species of nettle are primarily found in moist soil, meadows, and along paths, as well as on fallow land.⁶
Different parts of the plant are used – and this is an important point that many are unaware of: the leaf, root, and seeds of the nettle contain different compositions of active ingredients.⁴ The root, for example, contains different substances such as phytosterols, which play almost no role in the leaf.⁵ The remainder of this article – like the form of extract typically used in dietary supplements – refers exclusively to the leaf of the stinging nettle.
What ingredients are in stinging nettle?
Nettle leaves contain a whole range of interesting ingredients that distinguish this medicinal plant:
- Minerals: including sodium, iron, and potassium⁷
- Vitamins: including vitamin C (ascorbic acid)⁸ as well as vitamin A and vitamin E⁹
- Flavonoids: including quercetin glycosides and rutin, which are attributed with antioxidant properties¹⁰
This combination is considered the basis for the traditionally attributed effects of the stinging nettle. Important for context: "traditionally used" means that a plant has been used in experiential medicine over a long period – this is different from the body of evidence for a classic, isolated active ingredient.
Nettle and water balance: the best-known effect
Arguably the best-known aspect of the nettle's effect is its relationship to the body's water balance. The aerial parts of the nettle – primarily the leaves – are traditionally described as diuretic and associated with the urinary tract.¹¹ The nettle's diuretic property is not attributed to a single active ingredient, but rather to the interaction of several components such as potassium salts and flavonoids.¹²
To better understand this connection, it is worth looking at something we already explained in more detail in our basic article on acid-base balance: the pH level of your blood is regulated automatically and very stably around the clock. What is actually measurable and can be influenced by external factors, however, is excretion via the kidneys – which is visible in urine, not blood. Supported urinary excretion is closely linked to precisely this excretion pathway.
Traditionally, nettle leaves are often used in combination with parsley. Parsley leaves are also traditionally described as diuretic.¹³ The combination of both plants has a long history in traditional herbalism because their properties complement each other in the same direction.
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- Complex to support the balance of the acid-base household¹
- Mineral base consisting of zinc (as zinc citrate), potassium, magnesium, calcium & silicon, as well as potassium and sodium bicarbonate
- Over 1 g of amino acids – with L-arginine, L-ornithine, L-citrulline & glycine
- Nettle leaf, parsley herb, and bamboo extract – traditionally associated with the urinary tract
- Free from fillers or additives
- Developed with doctors & experts
Can stinging nettle help with "detoxing"?
Your body is busy around the clock eliminating metabolic waste – your liver, kidneys, intestines, skin, and lungs are primarily responsible for helping you with this. When we speak of "detoxifying" or "detox," we generally mean supporting these very natural processes.
Nettle leaves are traditionally among the herbs mentioned in this context. You can find more on the topic of detoxification, the organs involved, and how you can support your body in everyday life in our foundational article on detox.
A note on classification: The diuretic property of nettle (see above) is its best-documented effect and differs from general "detoxification" – while both are related via excretion, they are not the same thing. Furthermore, for structured detox cures in the narrower sense: the scientific evidence for them is controversial, even if many people find them helpful for their well-being, for instance when feeling exhausted.
Nettles and joints: a long-standing connection
Beyond water balance, there is a second, officially recognized traditional application for nettle leaves or nettle herb: the relief of minor joint pain. According to the European Medicines Agency (EMA), this is among the plant's traditional indications.²² This connection to joint complaints, arthritis, and rheumatism has a long history in folk medicine – for generations, nettle has been used both internally as a tea and externally for this purpose.²³
Interestingly: While the minerals and potassium salts it contains are the primary focus regarding water balance (see above), the traditional use for joint complaints is more closely associated with the flavonoids found in nettle, which are attributed with anti-inflammatory properties.²³ However, similar to its use for water balance, the following applies: the evidence regarding traditional use is something different from efficacy confirmed by controlled clinical studies in the modern sense.
In practice, nettle is therefore often not found alone, but as one building block among several in more comprehensive plant complexes for the musculoskeletal system – often together with other traditionally known natural substances such as frankincense or curcuma, as well as with targeted micronutrients for cartilage and connective tissue metabolism.
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- Complex with the four central cartilage/synovial building blocks: chondroitin sulfate, glucosamine sulfate, collagen hydrolysate & hyaluronic acid
- Vitamin C contributes to normal collagen formation for the normal function of cartilage
- With stinging nettle, frankincense & turmeric – plant substances traditionally associated with joint stress
- Manganese contributes to normal connective tissue formation, zinc & selenium to the protection of cells from oxidative stress
- Supplemented with MSM as well as vitamins E, D3 & K2
Nettle for skin and hair
The stinging nettle is one of the silicon-rich plants and, in this context, is traditionally associated with the skin and connective tissue.¹⁴ A study on human hair follicles in an organ culture model also showed that a nettle extract could promote hair shaft growth and delay the transition into the resting phase (catagen phase).¹⁵ Such cell and organ culture studies provide initial indications, but cannot be easily transferred to use in humans.
Nettles and hormones: What’ s in the root?
As described at the beginning, the root of the stinging nettle contains different substances than the leaf, including phytosterols.⁵ In the leaf itself, which is the focus of the rest of the article, this aspect plays a significantly minor role. If you would like to learn more about the topic of hormones, read our blog article "Which hormones are there?".
Stinging nettle and histamine, why the stinging nettle stings at all
An interesting side note: The stinging hairs of the nettle—the very part that causes those familiar welts on the skin when touched—contain, among other things, histamine and acetylcholine.¹⁶ This is the reason for the characteristic burning sensation upon contact with the skin and has nothing to do with any effect on the body after consumption. Incidentally, drying or heating significantly alters the stinging hairs themselves, which is why dried nettle leaves lose their stinging effect.
These three topics are complex enough that we will explore them in greater detail elsewhere.
Stinging nettle in cuisine and history: from Hildegard von Bingen to wild herb cooking
In addition to its role as a medicinal plant in naturopathy, the stinging nettle also has a long culinary tradition: harvested as a wild herb, young leaves can be prepared like spinach as a vegetable in spring – for example in soups.¹⁷ In the garden, the stinging nettle is also known as nettle manure, a traditionally produced liquid fertilizer.¹⁹
Historically, the use of the stinging nettle goes back even further: in the 12th century, the Benedictine nun Hildegard of Bingen described the plant in her work "Physica" – cooked, the stinging nettle is useful for nutrition because it cleanses the stomach and removes mucus from it.¹⁸ This historical association with gastrointestinal complaints shows how long the stinging nettle has been part of traditional medicine – though this does not equate to scientific confirmation in the modern sense. To this day, the stinging nettle remains a staple of many herb gardens and naturopathic associations as a medicinal herb.
In which situations is stinging nettle traditionally used?
In the previous description, several situations have already been mentioned in which nettle traditionally plays a more frequent role:
- During the transition to spring, when young nettle leaves are traditionally harvested for a spring cleanse
- When your fluid balance is a concern in everyday life – for example on warm days
- As part of a conscious, varied diet, if you are interested in wild herbs in the kitchen
Nettle tea, extract & what you should look out for in everyday life
Nettle tea, prepared from dried leaves, is certainly the best known – one to two teaspoons of dried leaves per cup, covered with hot water and left to steep for a few minutes.²⁰ Traditionally, nettle tea is a popular spring tonic when the first young leaves can be harvested.¹⁷ In addition, nettle leaves are also available as an extract, for example in capsule or drop form – a more concentrated alternative to classic nettle tea.
Important for all forms of application that aim to support excretion – whether as nettle tea or as an extract: Drinking enough fluids is always part of it, so that the body can actually transport what is to be excreted.
How much nettle do you need per day?
Since stinging nettle is not a classic nutrient, there is no recommended intake from the German Nutrition Society (DGE). However, it is important to understand where the European Medicines Agency (EMA) draws the line between dietary supplements and medicinal products: stinging nettle leaves are only classified as a traditional herbal medicinal product at a single dose of 2 to 4 grams of dried leaves per tea infusion, up to three times daily—that is, a total daily amount of approximately 8 to 12 grams.²¹
Dietary supplements are deliberately dosed below this pharmacologically active amount so that no medicinal effect occurs and their classification as dietary supplements is maintained. The amount contained in any given product is therefore significantly lower than the medicinal dosages mentioned here—the recommended intake on the product's packaging is always the decisive factor. According to the EMA, use is not recommended for children under 12 years of age, and mild gastrointestinal discomfort may occasionally occur with medicinally dosed amounts.²¹ In case of uncertainty, it is, as always, worth consulting a doctor.
What should you keep in mind when taking it?
Despite their natural properties, it is worth considering a few points regarding stinging nettles:
- Impaired heart or kidney function: Due to their diuretic effect, use without medical consultation is not recommended if these organs are already impaired, as this can affect fluid balance.²²
- Diuretic medication: Anyone already taking prescribed diuretics should speak with a doctor before additionally taking stinging nettle supplements, as the diuretic effect could be intensified.²²
- Known hypersensitivity: Anyone who is allergic to plants in the nettle family should avoid using them.²³
- Pregnancy and breastfeeding: Due to their diuretic effect, it is generally recommended to consult a doctor before consumption.²³
- Practical tip for harvesting: If you are harvesting fresh nettle leaves yourself, it is best to wear gloves – the stinging hairs are still effective even on the fresh plant.
Conclusion
The stinging nettle is far more than just a stinging weed. Its minerals, vitamins, and flavonoids make the stinging nettle a medicinal plant with a long tradition – especially in relation to the water balance, but also beyond that. As is so often the case in naturopathy, the rule applies: traditional experience is valuable, but it does not replace a critical look at what is actually proven.
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This encyclopedia entry is based on carefully researched sources:
Bibliography & Sources
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