The Health Benefits of Nettle Infusions

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You likely know nettles as a weed you were told to avoid due to its sting. But you may also have noticed people talking about the benefits of incorporating nettle infusions into their daily routines. That’s because there are many benefits of nettle infusions that this humble little herb so generously offers us, especially when infused for several hours. 

But what exactly is an “herbal infusion”? To some degree, the difference comes down to semantics. But in herbal circles, an infusion uses more herb matter and much longer steeping times than a cup of herbal tea. 

Unlike your average cup of nettle tea, a nettle infusion has the herb steep in hot water for much, much longer—at least 4 hours and often up to 12 hours. This allows the water to extract all the vitamin and mineral goodness from the nettles and creates a much stronger result. 

Health Benefits of Nettles

The information in this post is intended for educational and entertainment purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. It is always best to work with a qualified healthcare professional before incorporating herbs into your diet.

Stinging nettle is an incredibly nutrient-dense herb that is rich in vitamins and minerals, as well as amino acid and chlorophyll. It is high in calcium, magnesium, iron, and vitamins A, C, E, and K, helping to support the body in a number of ways, from immune function to healthy bones. 

Chlorophyll is the pigment that gives nettle its vibrant green color. And while the health benefits of chlorophyll are still being researched, there has been evidence that it helps the body manage oxidative stress thanks to its antioxidant effects. 

Chlorophyll benefits from WebMD: The benefits of chlorophyll on the human body are still in the early stages of investigation. However, research has already found that this compound does indeed provide certain health benefits.

Thanks to this abundance of nutrients, some of the health benefits of nettle include…

• Supporting overall energy and vitality – The high nutrient level in nettles is great for giving your body a flush of nourishment, which can help increase energy levels. 
• Promotes healthy bones and hair – Nettle is high in nutrients that are important for healthy bones, teeth, and hair. What’s more, the naturally occurring minerals in nettle, like calcium and magnesium, are easily absorbed and utilized by the body. 
• Supports the body’s natural detoxification – Nettle helps the organs of detoxification, including the lungs, liver, and kidneys, do their job well. It is a gentle diuretic and can help strengthen the urinary system—particularly helpful for those who deal with recurring UTIs. 
• Reduces seasonal allergies – While the exact mechanism behind this benefit is not totally clear, research has found that nettle infusions can help reduce the effects of seasonal allergies. The natural histamine found in nettles, which reduces the inflammatory response, may be behind this effect. For best results, start incorporating nettle infusions into your daily diet a month before allergy season starts. 
• Supports healthy blood sugar regulation – Several studies have shown that nettles have a beneficial effect on hyperglycemia and can help improve fasting blood glucose and HA1c levels. 
• Reducing musculoskeletal pain – If you want to get a little wild, the formic acid that causes the sting of fresh nettles can be used topically to reduce pain. Intentionally brushing fresh nettles on the skin may sting, but it has also been shown to help relieve stiff muscles and painful joints. However, if you don’t feel like dealing with the discomfort of nettle’s sting, taking nettles internally can also help ease muscle spasms and inflammation that causes pain. 

How to Make a Nettle Infusion

Making a nettle infusion is incredibly simple. It just takes a little bit of planning. 

Start by adding ¼ cup of dried nettle to a quart canning jar or 1 liter French press. Carefully pour 4 cups of freshly boiled water over the herbs, filling the jar or French press. Give the herbs a stir and secure the lid. 

Leave the herbs to steep for at least 4 hours and up to 12 hours. I like to start my infusion right before I go to bed so that it’s ready for me to strain when I get up in the morning. 

Strain out the herbs and compost (if possible) or discard. Add lemon juice and/or honey to the infusion, to taste. Serve over ice or reheat gently before enjoying. 

Some Nettle Infusion FAQs

What’s the best way to drink a nettle infusion?

It’s my opinion that the best herbal preparation is the one you’ll actually take. If you dread drinking a medicinal tea or infusion, you’re not likely to stick with it. And while nettles have a fairly mild flavor, there are still several options for enhancing the flavor. 

Whether you drink it hot or iced is up to personal preference, though I am partial to iced nettle infusion. I also always add a bit of lemon to my nettle infusion to both enhance the flavor and improve the absorption of iron and protein. I also add a bit of honey because it adds sweetness to balance the mild bitterness.

Is it safe to take nettle every day?

Nettle is an incredibly safe, gentle, nourishing herb that can be enjoyed by most people on a daily basis. That being said, nettle may decrease the efficacy of anticoagulant drugs. It may also impact blood sugar regulation, which should be taken into particular consideration if you’re diabetic. Even though nettle is considered more food than “supplement”, it’s always safest to check with your healthcare provider before adding anything new into your routine. 

How long is a nettle infusion good for?

Once prepared, nettle infusions should be enjoyed within 2 days as they lose potency rather quickly. 

What’s the best time to drink nettle infusions?

Nettle infusions can be enjoyed any time of day, so fit them in whenever works for you. 

Where do I get dried nettle?

When sourcing nettles for infusions, you want to make sure you’re getting high-quality herbs. I prefer to purchase loose herbs over prepackaged tea bags as loose herbs tend to be fresher. Plus, it’s easier to use your sense of smell and sight to see if loose herbs are past their prime. I also opt for organic whenever possible. 

If you have a local apothecary or herb store, definitely start there. Not only will you be supporting a local business, but you can also ask questions and learn from the people who run the store. 

If you’re looking to purchase online, my favorite sources are Mountain Rose Herbs and Starwest Botanicals. You can sometimes find good options on Amazon, too. Just be prepared to do a little extra due diligence to make sure you’re getting a high-quality product from a reputable source. The cheapest option is rarely the best option in these cases. 

How can you enhance the flavor of nettle infusions?

As mentioned above, I always add a bit of honey and a squeeze of lemon to my nettle infusions. Or I’ll add a splash of lemonade to the infusion and drink it over ice. You can also add other herbs to your infusion to improve the flavor, like peppermint, spearmint, holy basil, ginger, licorice, or cinnamon. Or mix it with a little fruit juice like cranberry juice. Feel free to get creative! 

Other Posts You May Like

• Nettles Health Benefits + Easy Ways To Use It: Discover the powerful health benefits of nettles, plus nourishing infusion, salt, and vinegar recipes to help you experience this herbal ally for yourself.
• Bitter Is Better: How This Overlooked Flavor Supports Gut Health: Discover the surprising health benefits of bitters to support digestion, boost nutrient absorption, and improve gut health naturally.
• Nutritive Green Herb Salt: A Nutrient-Packed Seasoning: This nutritive green herb salt blend is easy to make and packed with nutrient-dense herbs like nettles, alfalfa, and seaweed. It’s a delicious way to add flavor to everything from roasted vegetables to avocado toast.
• Support Your Immune System Naturally With These 6 Easy Herbal Recipes: Looking for ways to support your immune system naturally? Here are 6 easy herbal remedies you can make to prepare for cold and flu season.

Resources: 

• https://www.webmd.com/diet/health-benefits-nettle-leaf
• https://www.webmd.com/diet/health-benefits-chlorophyll