What is Nettle?
Nettle (Urtica dioica), commonly known as stinging nettle, is a perennial flowering plant that has been used medicinally for centuries. The plant is covered in tiny hollow hairs that release histamine and other chemicals when touched, causing a stinging sensation, hence its name.
Active Forms:
Nettle Leaf: The upper portions of the plant, harvested before flowering
Nettle Root: The underground portion, with different therapeutic properties
Nettle Seed: Less common but used for specific conditions
Key Active Compounds:
Flavonoids (quercetin, kaempferol)
Phenolic acids (caffeic acid, chlorogenic acid)
Lignans and lectins
Polysaccharides
Minerals (iron, calcium, magnesium, silica)
Vitamins (A, C, K)
Beta-sitosterol (in root)
Scopoletin and other coumarins
Primary Functions & Benefits
Nettle Leaf Benefits:
Anti-inflammatory: Reduces inflammatory markers like TNF-alpha and IL-1
Antihistamine Effects: May reduce allergic rhinitis symptoms
Diuretic: Increases urine output and may help with fluid retention
Nutritive Tonic: Rich in minerals, especially iron and calcium
Blood Sugar Support: May improve glycemic control
Joint Health: Traditional use for arthritis and joint pain
Blood Pressure: May help lower blood pressure
Antioxidant: Protects cells from oxidative stress
Nettle Root Benefits:
Prostate Health: Most studied use; reduces BPH symptoms
Hormonal Effects: May influence sex hormone binding globulin (SHBG)
Urinary Function: Improves urinary flow and reduces nighttime urination
Anti-androgenic: May help with conditions related to excess androgens
General Health Benefits:
Supports kidney function and urinary tract health
May reduce seasonal allergy symptoms
Promotes healthy skin and hair
Supports lactation in nursing mothers
May improve exercise recovery
Traditional use for anemia due to iron content
Recommended Dosages
Nettle Leaf:
Dried leaf tea: 1-4 grams steeped in hot water, 2-3 times daily
Capsules/tablets: 300-600 mg standardized extract, 2-3 times daily
Tincture (1:5): 2-6 mL, 2-3 times daily
Freeze-dried: 300-600 mg daily
Fresh juice: 10-15 mL daily
Nettle Root:
Standardized extract: 120-300 mg, twice daily
Dried root: 2-4 grams as tea, 2-3 times daily
Tincture (1:5): 2-5 mL, 2-3 times daily
Therapeutic Ranges:
Allergies: 300-600 mg freeze-dried leaf daily
BPH (prostate): 120 mg root extract twice daily
Arthritis: 1,340 mg leaf extract daily (studied dose)
General wellness: 300-500 mg daily
Note: Start with lower doses and increase gradually
Natural Sources & Forms
Whole Plant Uses:
Fresh leaves: Can be cooked like spinach (cooking removes sting)
Dried leaves: For tea or culinary use
Young shoots: Edible vegetable in spring
Supplement Forms:
Capsules and tablets (standardized extracts)
Liquid extracts and tinctures
Freeze-dried preparations
Powdered leaf or root
Tea bags
Combination formulas
Wild Harvesting:
Harvest young leaves in spring before flowering
Wear gloves to avoid stinging
Take only upper 4-6 leaves
Dry thoroughly for tea or cooking
Supplementation Guidelines
General Recommendations:
Consistency is key: Take daily for at least 4-6 weeks for full effects
Cycle usage: Some herbalists recommend 5 days on, 2 days off
Quality matters: Choose organic, third-party tested products
Leaf vs. Root: Use leaf for allergies/inflammation; root for prostate
Timing & Administration:
Morning: Good for diuretic effects (avoid nighttime urination)
With or without food: Generally well-tolerated either way
With food: May reduce mild stomach upset in sensitive individuals
Before allergy season: Start 1-2 weeks before for seasonal allergies
Preparation Tips:
Tea: Steep 10-20 minutes for maximum extraction
Infusion: Pour boiling water over leaves and steep 4-8 hours for minerals
Cooking: Blanch fresh leaves briefly to remove sting
Synergistic Supplements
Take WITH Nettle:
Quercetin: Enhances antihistamine effects for allergies
Vitamin C: Works synergistically for immune support and allergies
Saw Palmetto: Combined with nettle root for BPH
Turmeric/Curcumin: Enhanced anti-inflammatory effects
Bromelain: Additional anti-inflammatory support
Pygeum: Another prostate-supportive herb
Iron supplements: Nettle may enhance iron absorption
Beneficial Combinations:
Allergy blends: Nettle + quercetin + butterbur
Prostate formulas: Nettle root + saw palmetto + pygeum
Joint support: Nettle + turmeric + boswellia
Diuretic blends: Nettle + dandelion + horsetail
Interactions & What NOT to Take
Avoid or Use Caution With:
Blood pressure medications: Nettle may enhance effects, causing low BP
Anticoagulants (warfarin, aspirin): Vitamin K content may interfere
Diabetes medications: May lower blood sugar excessively
Diuretics: Additive effects may cause electrolyte imbalance
Lithium: Reduced lithium excretion may increase toxicity
NSAIDs: May have additive effects (not necessarily negative)
Drug Interactions:
Finasteride (Proscar): May have additive effects on prostate
Alpha-blockers: Enhanced effects on urinary symptoms
Sedatives: May increase drowsiness in some people
Immunosuppressants: Theoretical concern due to immune effects
Herb Interactions:
Other diuretic herbs (may enhance fluid loss)
Blood-thinning herbs (ginkgo, garlic, ginger)
Blood sugar-lowering herbs
Who Should Take Nettle
Ideal Candidates:
Men with benign prostatic hyperplasia (BPH)
People with seasonal allergies or hay fever
Individuals with arthritis or joint pain
Those with mild fluid retention
People seeking nutritive support (iron, minerals)
Individuals with mild hypertension
Those with skin conditions (eczema, acne)
Women with heavy menstrual bleeding (traditional use)
Athletes seeking anti-inflammatory support
People with mild urinary tract issues
Specific Conditions:
Allergic rhinitis
Osteoarthritis
Rheumatoid arthritis
Gout
Urinary tract infections (adjunct)
Anemia (as supportive nutrition)
Hair loss (topical or internal use)
Who Should AVOID or Use Caution
Contraindications:
Pregnancy (first trimester): May stimulate uterine contractions
Young children: Under 2 years old
Acute kidney disease: Due to diuretic effects
Severe heart conditions: Fluid balance concerns
Use Caution:
Pregnant women (especially first trimester)
Breastfeeding mothers (traditional use supports lactation, but consult provider)
People with diabetes (monitor blood sugar)
Those with low blood pressure
Individuals with kidney stones (conflicting evidence)
People scheduled for surgery (stop 2 weeks prior)
Those with hormone-sensitive conditions (theoretical concern)
Allergic Reactions:
Rare but possible in those allergic to related plants
Contact dermatitis from fresh plant
May trigger allergies in sensitive individuals initially
Deficiency Symptoms
Note: Nettle is not an essential nutrient, so there's no "deficiency." However, conditions that may benefit from nettle include:
Indicators You Might Benefit:
Seasonal allergy symptoms (sneezing, itchy eyes, congestion)
Prostate enlargement symptoms (frequent urination, weak stream)
Joint pain and inflammation
Iron deficiency with fatigue
Fluid retention and bloating
Inflammatory skin conditions
Excessive histamine response
Poor hair and nail health
Traditional "Indications":
Spring fatigue or sluggishness
Poor mineral status
Weak connective tissue
Chronic inflammation
Toxicity & Adverse Effects
Common Side Effects (Generally Mild):
Stomach upset, nausea
Diarrhea
Skin irritation (from fresh plant contact)
Mild fluid and electrolyte changes
Decreased urination (paradoxically in some)
Sweating
Rare/Serious Side Effects:
Allergic reactions (rash, difficulty breathing)
Severe drop in blood pressure
Hypoglycemia in diabetics
Electrolyte imbalance with excessive use
Kidney irritation (rare)
Overdose Symptoms:
Nettle has a wide safety margin
Excessive doses may cause:
Severe stomach upset
Diarrhea
Excessive urination and dehydration
Electrolyte imbalance
Burning sensation in skin or mouth
Maximum Safe Doses:
Generally regarded as safe (GRAS) as food
Therapeutic doses up to 1,500 mg daily well-tolerated
No established toxic dose, but moderation recommended
Special Considerations
Pregnancy & Breastfeeding:
First trimester: Avoid due to potential uterine stimulation
Second/third trimester: Some herbalists consider it safe; consult provider
Breastfeeding: Traditionally used to support lactation, generally considered safe
Always consult: Healthcare provider before use during pregnancy
Quality & Sourcing:
Organic preferred: Reduces pesticide exposure
Harvest location: Avoid roadsides or polluted areas
Third-party testing: Look for USP, NSF, or ConsumerLab verification
Standardization: Some extracts standardized to silica or phenolic content
Form Considerations:
Freeze-dried: Retains more nutrients and compounds
Alcohol extracts: Better for some compounds, not ideal for minerals
Tea/infusions: Best for mineral content
Root vs. Leaf: Different therapeutic applications
Long-term Use:
Generally safe for extended periods
Some herbalists recommend periodic breaks
Monitor effects and adjust as needed
Annual medical check-ups if using for chronic conditions
Summary & Key Takeaways
Nettle is a well-researched, generally safe herbal supplement with strong evidence for allergies, prostate health, and inflammation. The leaf and root have different primary uses, so choose accordingly. It's nutrient-dense and can serve as both food and medicine.
Bottom Line: Nettle is safe for most adults when used appropriately. Start with lower doses, take consistently for best results, use leaf for allergies and inflammation, use root for prostate issues, and be mindful of medication interactions especially with blood pressure and diabetes drugs. Always consult healthcare providers if you have medical conditions or take medications.
Best Practices:
Choose quality, organic sources
Start low and go slow
Take in the morning if using for diuretic effects
Give it 4-6 weeks for full therapeutic benefits
Monitor for interactions if on medications