Nettles Health Benefits + Easy Ways To Use It

One of my favorite things about studying herbalism is the realization that so many of the most hated “weeds” are actually powerful herbal allies ready to generously share their healing gifts with the world. Dandelion is an obvious example of this. And nettles takes this to the next level. Not only are nettles considered a rather invasive weed, their sting means that we’re usually taught to avoid this plant. But once you get to know the health benefits of nettles, you’ll see this “weed” in an entirely different light.

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.

Nettles Facts & Benefits

Botanical name: Urtica dioica

Properties: Astringent, alterative, diuretic, anti-inflammatory, tonic, nutritive, kidney/adrenal trophorestorative, adaptogen, antihistamine

Energetics: Cooling and drying

Taste: Salty, astringent

Parts Used: Young leaves, roots, seeds

Systems Affected: Small intestines, bladder, lungs

Habitat, Growing, & Harvesting

While originally native to Europe, much of Asia, and western North Africa, nettles can now be found in temperate regions worldwide.

Nettle is an herbaceous perennial in hardiness zones 5-9. It grows 2-4 feet high and has tiny cream flowers that bloom in the summer.

Nettle is a popular herb to forage since it grows so abundantly in most regions. But if you have the space and inclination to grow and tend this prolific plant, it can be very convenient to have this herbal ally available and nearby. Just keep in mind that nettles will spread aggressively if allowed. So you’ll either want to plant them in a place where they have room to spread or manage them closely so they don’t overtake your garden.

To start your own patch of nettles, cold stratify the seeds and then simply sprinkle the seeds on the surface of prepared soil in a spot that gets full sun. Press firmly and keep moist until they sprout. Once the seedlings have emerged, think to 1-2 feet apart. Young nettle plants need more consistent moisture but, once established, mature plants can handle some drought conditions.

When harvesting, it’s best to wear gloves and long sleeves to avoid nettles’ sting. Harvest the top 6 inches in spring or early summer before flowering. The young leaves can be used in much the same way as other leafy greens. Steaming, blanching, and drying all remove the sting from nettles. Gently dried nettle leaves can be used for herbal preparations like teas, nourishing infusions, and infused vinegar (recipes below!).

Health Benefits & Common Uses of Nettles

Nettles are a deeply nourishing herb that is rich in nutrients like iron, calcium, magnesium, and protein. Nettles help to build healthy blood, bones, joints, and skin. They are an excellent remedy for anemia, low blood pressure, and general weakness.

Nettles are a favorite herbal alterative, which is a term commonly used in herbalism to describes an herb’s ability to assist the body’s natural elimination pathways, making it easier for the body to assimilate nutrients and protein, purify the blood, neutralize acid, and remove waste. As such, it can be helpful in health issues like arthritis, gout, rheumatism, eczema, and skin conditions that are a result of metabolic disorders by helping the body detoxify metabolic wastes. Nettles support many detoxification systems in the body, including the liver, lungs, and urinary tract.

In addition, nettles has a tonifying, strengthening effect on the lymphatic system, the lungs, and cardiovascular system. This can help the body to fight off infection and to recover from long-term illness.

Nettles are particularly toning and strengthening for the kidneys and are often recommended for people who experience recurring urinary tract infections. They increase the excretion of uric acid and can be used to help soften and expel kidney stones and gravel.

The anti-inflammatory and anti-allergenic properties of nettles make them useful for respiratory allergies, asthma, and eruptive skin disorders. Incorporating nettle infusions into your diet in the month leading up to allergy season can help prevent or seriously reduce symptoms.

And if you’re feeling extra adventurous, you can even intentionally utilize the sting of fresh nettles topically to help relieve musculoskeletal pain, stiffness, and painful joints caused by arthritis.

Nettles Folklore & Magical Uses

Many cultures consider nettles a “threshold herb,” bridging the realms of life and death. For example, in Welsh folklore, putting a nettle leaf under the pillow of a sick person can tell if that person will live or die depending on whether it retained its color overnight.

Nettles has strong positive energy and is often used in magical workings to dispel negative energies, break spells, and release unhelpful patterns. As is often the case with plants that sting or have thorns, nettles is a great herb to use in protection spells and rituals.

Nettles Cautions/Contraindications

Nettles are an extremely safe herb, though the live plant can cause skin irritation. It should be used with a bit of caution for people who have very dry constitutions, as it can dry them out even more. It can also be a strong diuretic

Easy Ways To Experience The Health Benefits Of Nettles

Nettle Infusion

An overnight infusion is one of the best ways to experience the benefits of nettle. The extra-long infusion time draws out all the nutrients and creates a deeply nourishing drink. I like to add spearmint to my nettles infusions for added flavor. This can be gently rewarmed on the stove and enjoyed hot or served over ice.

The recipe below makes about 4 cups. Overnight herbal infusions should be drunk within a couple of days.

Ingredients:

¼ cup dried nettles
2 tablespoons dried spearmint (optional)

Directions:

Add the herbs to a quart canning jar. Fill the jar with freshly boiled water. Cover and let steep overnight.
Strain out the herbs. Sweeten with honey or maple syrup, as desired. Enjoy throughout the day.
Store leftovers in the fridge for up to 2 days.

Herb Salt

Making herb salts is another great way to enjoy herbs, especially the highly nutritive ones like nettles. This Nutritive Green Herb Salt 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.

Nettle-Infused Vinegar

Herbal vinegars are a deliciously easy way to add more herbs into your diet. Once they’re done infusing, you can use them anywhere you’d normally use vinegar in cooking.

Vinegar is an excellent medium for drawing out the minerals and vitamins from your chosen herbs, making it an ideal base for nutrient-rich plants like dandelion and nettles. It also pairs wonderfully with culinary favorites like rosemary, thyme, and sage. And honestly, I can’t think of a tastier way to boost my intake of essential nutrients!

Making Nettle-Infused Vinegar

Fill a pint or quart jar about ¼ to ⅓ full with dried nettle.
Optional: Gently warm about 2 cups (for a pint jar) or 4 cups (for a quart jar) of vinegar on the stove until it just starts to steam. Warming the vinegar speeds up the extraction process a bit, so this is a good choice if you’re in a hurry to use your infused vinegar.
Carefully pour the vinegar over the herbs. Stir with a spoon or wooden chopstick to get any air bubbles out. Top up with more vinegar, if needed.
Cap your jars tightly either using a plastic lid or by placing a piece of parchment paper between the jar and a metal lid. Vinegar will corrode metal if unprotected. Label the jar with the name of the herb, the type of vinegar, and the date you made it.
Place the jar somewhere that you’ll see them (a warm spot is ideal) and give it a bit of a shake every day during the first week to keep the herbs distributed. If you used warmed vinegar, you can strain them after the first week. Otherwise, let the herbs infuse for at least 2-3 weeks.
Once ready, strain the nettles through a fine mesh strainer lined with cheesecloth or an unbleached coffee filter. Store the herbs in a glass container with a non-metal lid in the pantry for up to 1 year. And don’t forget to label your final creation so you remember what you’ve made! (Something we’ve all done at least once)

Getting to know plants like nettles is a reminder that nature is full of hidden gifts, often disguised as ordinary—or even troublesome—”weeds.” Once you experience their nourishing benefits, it’s hard to see them as anything but valuable allies. Whether you’re sipping on a nettle infusion, sprinkling herb salt over your meals, or experimenting with infused vinegar, there are so many easy and delicious ways to incorporate this powerhouse plant into your daily routine. So the next time you spot a patch of nettles, you might just find yourself looking at them with a little more curiosity—and a lot more appreciation!

References:

The Modern Herbal Dispensatory by Thomas Easley and Steven Horne
Alchemy of Herbs by Rosalee de la Foret
The Herbarium. Nettle Monograph. https://herbarium.theherbalacademy.com/monographs/#/monograph/1023
Herb Mentor. Stinging Nettle Monograph. https://herbmentor.learningherbs.com/herb/stinging-nettle/
The Encyclopedia of Medicinal Herbs by Andrew Chevallier
Encyclopedia of Magical Herbs by Scott Cunningham
Plant witchery by Juliet Diaz
Homegrown Herbs by Tammi Hartung
The Gift of Healing Herbs by Robin Rose Bennett

Nettles Health Benefits + Easy Ways To Use It