Discover why nettle tea is gaining popularity and how you can easily make it at home!
What is Nettle Tea?
Stinging nettle, scientifically known as Urtica dioica, is a wild plant with heart-shaped leaves and tiny hairs on its stems that release stinging chemicals when touched. However, when nettle is dried, cooked, or steeped in water, these chemicals are neutralized, making it safe to consume.
For centuries, nettle has been used in herbal medicine, and modern research supports many of its potential health benefits. It is commonly sold as dried nettle tea, powdered nettle, or nettle supplements.
Nutritional Value of Nettle
According to the U.S. Department of Agriculture, nettle is a nutrient-dense plant:
- 88% of nettle is water
- It contains fibre and protein
- Rich in folate, beta-carotene, vitamin A, lutein, and zeaxanthin, all of which support eye health and overall wellness
Source: https://fdc.nal.usda.gov/
Foraging & Drying Nettle
Nettle grows in many natural areas, including parks and forests. I personally foraged nettle in a London park, dried it, and now use it to make tea at home!
How to dry fresh nettle:
- Wash the nettle leaves thoroughly.
- Spread them on a clean cloth or newspaper.
- Let them air dry in the sun for 5-7 days.
- Store the dried leaves in an airtight container.
Health Benefits of Nettle Tea
- Reduces Pain & Inflammation: Nettle is packed with anti-inflammatory and antimicrobial compounds that may help relieve headaches, bruises, and sore muscles (Journal of Ethnopharmacology).
- Supports Blood Sugar Management: Several studies suggest that nettle may help regulate blood sugar levels and improve glycemic control in type 2 diabetes patients.
- May Help With Prostate Health: Nettle supplements often mention prostate health on their labels—and for good reason! Research shows that nettle-based treatments may relieve symptoms of Benign Prostatic Hyperplasia (BPH), a common condition in men. In one study, BPH patients experienced symptom relief after 8 weeks of nettle treatment.
- Heart-Healthy Benefits: Nettle contains histamine and anti-inflammatory compounds that may reduce arterial tension, improve circulation, and support cardiovascular health.
- May Help With Joint Pain: Studies published in The Journal of Rheumatology suggest that nettle’s anti-inflammatory properties may relieve arthritis, osteoarthritis, and joint pain. Some sources even mention that topical nettle applications can help ease muscle soreness.
How to Make Nettle Tea
Making nettle tea at home is simple and rewarding!
Basic Nettle Tea Recipe
Ingredients:
- 1 tablespoon of dried nettle leaves
- 1 cup of hot water
- (Optional) Lemon, honey, or ginger for added flavor
Instructions:
- Add the dried nettle leaves to a cup.
- Pour hot water over the leaves and let them steep for 5-10 minutes.
- Strain and enjoy!
- Cold Nettle Tea
You can also enjoy nettle tea as an iced beverage:
- Follow the basic recipe and let the tea cool.
- Add a few ice cubes and serve chilled.
I often brew a larger batch and store it in the fridge for up to 3 days—perfect for adding to smoothies!
Other Ways to Consume Nettle
Besides tea, nettle can be used in soups, stews, and savory pies. However, do not eat raw nettle—it must be cooked or dried first to remove its stinging properties.
A Few Things to Keep in Mind
While nettle tea has many benefits, it’s not suitable for everyone.
Talk to your doctor before drinking nettle tea if:
- You have allergies or underlying health conditions
- You are taking medications (as nettle may interact with some drugs)
- You are pregnant or breastfeeding
I personally drink nettles tea about once a week as part of a self-care routine. While it’s not a miracle herb, I find it soothing and nourishing—plus, it supports the healthy lifestyle I’ve chosen for myself.
Final Thoughts
Nettle tea is a nutrient-rich herbal drink with many potential health benefits. Whether you enjoy it hot or cold, it’s a fantastic addition to a well-balanced lifestyle.
Have you tried nettle tea before? Let me know in the comments!
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