Urtica urens / dioica –Stinging Nettles
Stinging nettle is one of nature’s finest wild greens, long valued as both food and medicine. Often described as “mother nature’s multivitamin,” nettle offers a wealth of nutrients and a wide range of traditional and modern uses across body systems.
Nutritional Profile
Nettle is exceptionally nutrient-rich. It contains vitamins A, B1, B2, C, E, and K, as well as carotenoids (chlorophyll and beta-carotene). Its mineral content is equally impressive, providing calcium, potassium, iron, silica, manganese, copper, and phosphorus. Seasonal variations alter the nutrient balance: spring-harvested nettles are richer in ammonium, phosphorus, and potassium, while late-summer harvests contain more calcium, magnesium, and sulphur.
Nettle seeds add another layer of nutrition, containing acetylcholine, serotonin, choline, and dopamine precursors, all of which support mood, energy, and nervous system function.
Culinary Uses
The young spring leaves are tender and highly nourishing, ideal for soups, teas, or lightly steamed with olive oil and cheese. Heating, infusing, or juicing neutralises their sting. Historically, nettle seed was infused in wine or vinegar, while today it can be tinctured in alcohol.
Traditional and Energetic Uses
Nettle has long been used in Western herbal medicine as:
- Blood purifier, diuretic, and tonic for debility, anaemia, hypotension, and convalescence
- Circulatory stimulant and hemostatic (stops bleeding)
- Galactagogue to support lactation
- Expectorant for respiratory conditions including hay fever, rhinitis, and nosebleeds
- Digestive remedy for stomach bleeding and haemorrhoids
- Genitourinary support, especially in chronic cystitis and prostatic hypertrophy
- Musculoskeletal ally for gout, rheumatoid arthritis, osteoarthritis, and joint pain
- Skin soother for eczema, rashes, ulcers, and wounds
In energetic medicine, nettle is governed by Mars. It is warm, mild, bitter, dry, and cold, working primarily through the liver, spleen, and bladder meridians.
Roots, Seeds, and Leaves
Nettle Leaf
Nettle leaf is a potent antioxidant and anti-inflammatory with natural antihistamine activity. Clinical trials have shown its efficacy in reducing symptoms of allergic rhinitis, decreasing eosinophil counts, and relieving hay fever. In arthritis, nettle leaf taken internally or applied externally can reduce joint pain, sometimes enabling patients to lower their NSAID dosage.
Nettle Root
Traditionally used for prostate health, nettle root is well-studied for benign prostatic hyperplasia (BPH), a common condition affecting men over 60. Clinical trials confirm it helps reduce urinary difficulties without the side effects of pharmaceuticals. Its activity is thought to involve hormone-modulating compounds that interact with sex hormone binding globulin (SHBG).
The root also contains Urtica dioica agglutinin (UDA), a unique lectin classified as a superantigen. UDA stimulates CD8+ T cells, enhancing immune defences against viruses and bacteria. Herbalists, including Susun Weed and Maria Treben, also recommend nettle root tincture or decoction as a scalp tonic, strengthening hair, reducing dandruff, and restoring sheen.
Nettle Seed
Nettle seed is considered a Western adaptogen, supporting the adrenals, endocrine system, kidneys, and liver. It is highly valued as a restorative for fatigue, burnout, adrenal exhaustion, and seasonal affective disorder. Its neurotransmitter content elevates mood, sharpens perception, and boosts energy. Clinical evidence supports its kidney-protective effects, improving glomerular function and lowering serum creatinine. It also shows liver-protective properties, aiding in recovery from oxidative damage.
Traditional European uses of nettle seed included libido restoration, lung support, and even weight regulation. Culpeper praised its protective effects against poisons, while Elizabeth Blackwell recommended it for coughs and lung complaints. The seeds were also pressed for oil and burned in Egyptian lamps.
Modern use often involves tincture preparation (1:5 ratio in 40% alcohol, taken up to 2 ml, four times daily). However, caution is advised over 30 g daily can overstimulate, acting like an amphetamine and preventing sleep.
Science and Safety
Modern studies confirm many traditional uses of nettle:
- Respiratory health – reduces allergy symptoms in clinical trials.
- Joint support – alleviates arthritis pain, either alone or with NSAIDs.
- Prostate health – reduces BPH symptoms comparably to conventional drugs, with fewer side effects.
- Kidney and liver protection – slows renal decline and supports liver repair.
The sting itself comes from tiny silica hairs that inject a mixture of formic acid, histamine, and acetylcholine—substances that paradoxically also contribute to nettle’s therapeutic actions.
Dosage: BHP recommends an infusion of dried herb at 2–4 g, three times daily.
Caution: Avoid excessive nettle seed intake; consult with a qualified practitioner before prolonged use, especially during pregnancy.
Nettle Soup Recipe
- Pick nettles before they flower, use gloves
- They are best picked when they are 4-12 inches tall before their stalks get too tough
- Sauté some onion, garlic and chopped potato How much is up to you
- Fill the pot halfway with water, or water and stock (vegetable or chicken broth)
- Turn on the heat
- Once the water is simmering, jam the pot FULL of chopped nettles
- Continue to simmer the soup until the potatoes are soft
- Put some in a blender, add some milk, and make crème of nettle soup
The information provided is for educational purposes and is not intended to be a substitute for medical treatment. Consult your medical care provider before using herbal medicine, particularly if you have a known medical condition, are on any medication, and if you are pregnant or nursing.