BENEFITS OF NETTLE
✓ Nourishes and remineralizes the body
✓ Reduces blood pressure
✓ Relieves benign prostatic hyperplasia
✓ Relieves allergies
✓ Relieves joint pain
What is nettle?
The nettle (Urtica dioica) is a common plant of the countryside and gardens. It belongs to the family Urticaceae, which includes different varieties of the genus Urtica. Although they also have interesting properties, it is mainly Urtica dioica, or the “stinging nettle,” that is used in herbal medicine. Its leaves, stems and roots are used.
Native to Eurasia, it now grows throughout Europe and North America. Reaching up to 1.60 m in height, it forms upright stems and produces dark green, toothed leaves, covered with hairs.
Nettle spreads via fine roots. It particularly favors wet areas, ditches and the edges of paths. Like horsetail and plantain, it is one of the bioindicator : its presence indicates humus-rich, nitrogen-rich soil.
Nettle has a long history behind it. According to this review, it has been used since antiquity as a natural remedy to relieve gastrointestinal diseases, rheumatic pain, hypertension, and diarrhea.
It is also a food resource valuable in Nepal, in Poland, in Turkey or even in Iran. In Italy, the fibers of its stems are even used for the production of textiles, at the same level as the fiber of hemp.
Unfortunately, it is best known for its prickly and stinging leaves that cause terrible itching. But the nettle is not a weed. Quite the contrary !
Its leaves and roots contain vitamins, minerals and trace elements, amino acids, antioxidants… a composition that gives it a wide range of health benefits.
Thus, the nettle is recognized for its nourishing and remineralizing action, for reducing blood pressure, relieving benign prostatic hyperplasia and allergies. It is also being studied as a therapeutic option for cancer treatment.
Nutritional composition
- 17 acides aminés dont les 8 essentiels
- Vitamines : provitamine A, B1, C, E, K
- Minéraux et oligo-éléments : calcium, potassium, silice, zinc, bore, sodium, phosphore, cuivre
- Protéines
- Flavonoïdes : kaempférol, quercétine
- Polysaccharides
- Acides phénols : acide chlorogénique, acide quinique
- Phytostérols : stigmastérol
- Lipides
- Lignanes
- Tanins
- Chlorophylle
Benefits of nettle
🍽 Nourishes and remineralizes the body
The nettle is known for its nourishing action which it owes to its varied and very complete composition. Its leaves are particularly rich in vitamin C (333 mg per 100 g), in fiber (3.11 g per 100 g), in protein, in calcium and in potassium.
In addition, they contain 17 amino acids, including the 8 essential ones such as lysine, leucine and phenylalanine. Its consumption is therefore beneficial for an additional nutrient intake and to prevent or address dietary deficiencies.
Thanks to its content of alkaline minerals (potassium, magnesium, calcium…), stinging nettle is able to remineralize the body and restore the body’s acid-base balance. It thus contributes to the proper functioning of physiological processes.
This study from Ege University (Turkey), carried out directly on harvested nettles, shows the complete composition of their leaves.
❤️ Reduces blood pressure
Stinging nettle is traditionally used for blood pressure disorders, particularly in cases of hypertension. Indeed, it exerts antihypertensive and antioxidant effects that help reduce systolic and diastolic blood pressure.
On the one hand, its consumption stimulates the activity of superoxide dismutase, an antioxidant enzyme involved in the elimination of free radicals. These, in turn, cause oxidative stress, which is closely linked to the onset of hypertension.
On the other hand, nettle induces vasorelaxation that dilates blood vessels and reduces blood pressure. Thus, it acts like calcium channel blockers, commonly prescribed to manage high blood pressure.
This study from the University of Belgrade (Serbia), conducted on hypertensive rats, shows how the antioxidant activity of nettle reduces blood pressure.
Another study from Abbottabad University (Pakistan), also conducted on rats, explains the mechanism by which nettle reduces hypertension.
🎈 Relieves benign prostatic hyperplasia
Like maca, nettle shows beneficial effects on benign prostatic hyperplasia (BPH), a benign tumor characterized by an increase in prostate size. It effectively reduces the symptoms associated with this condition, particularly in the urinary tract.
Thus, consuming nettle improves the IPSS (International Prostate Symptom Score), the international questionnaire used for screening, diagnosis and monitoring of BPH symptoms. This plant increases urine volume, prevents urinary tract infections and reduces prostate size. It relieves these symptoms thanks to the phytosterols, lignans and polysaccharides it contains.
This study from Shaheed Beheshti University of Medical Sciences (Iran), conducted in men, shows the beneficial effects of nettle on BPH symptoms.
This another study from the Department of Urology at the University of Essen (Germany), conducted in men, investigated nettle as a long-term treatment for BPH.
🤧 Relieves allergies
Nettle can help relieve allergies and the symptoms of allergic rhinitis : nasal congestion, sneezing, watery eyes… It does so by acting directly on the allergic responses triggered by the body.
This plant notably targets the histamine H1 receptor, involved in the immune response. It also inhibits tryptase, an enzyme released at the same time as histamine and responsible for the symptoms of the allergic reaction.
Also read A natural antihistamine to relieve allergies? Here are 10
In the case of allergic rhinitis, this plant significantly reduces the average number of eosinophils, a type of white blood cell that multiplies during allergic reactions. Finally, it reduces inflammation of the nasal mucosa.
This study from Mashhad University of Medical Sciences (Iran), conducted on patients with allergic rhinitis, shows the effectiveness of stinging nettle in relieving their symptoms.
Another study by HerbalScience Group LLC (United States), conducted during a clinical trial, shows the effect of stinging nettle on the allergic response.
🤸🏻♀️ Relieves joint pain
Thanks to its anti-inflammatory action, stinging nettle is a valuable plant for relieving joint and rheumatic pain. Thus, its use is recommended in cases of arthritis, osteoarthritis, or rheumatoid arthritis.
It acts both on pain relief and on disease progression. Its use notably suppresses the production of cytokines, pro-inflammatory substances that lead to cartilage degradation. It also inhibits the activity of the inflammatory transcription factor NF-kB.
This study from the University of Tübingen (Germany), conducted on human cell lines, shows the anti-inflammatory action of nettle leaves on rheumatoid arthritis.
🔬 Potentially anti-cancer
Nettle is currently being studied for its potential anticancer effects, particularly in cases of prostate cancer.
It appears to act on the activity of adenosine deaminase (ADA), an enzyme present in prostate tissue. It also reduces the proliferation of cancer cells and induces their apoptosis (programmed cell death).
This study from the Babol University of Medical Sciences (Iran), conducted on human cell lines, shows how nettle induces apoptosis in breast cancer cells.
This other study from the University of Marburg (Germany), carried out on cancer cells, demonstrates nettle’s anti-proliferative effect.
How to consume nettle?
Nettle in tablet form
Nettle can be found in tablets, capsules and softgels. They then contain dried nettle that has been ground into powder. It’s the simplest format and the easiest to find in stores, specialty shops or online.
Tablets have the advantage of not reproducing the “vegetal” taste and the pronounced flavor of the plant, which does not necessarily appeal to everyone. To avoid having to take too many tablets per day, choose a dietary supplement with a sufficient dose (minimum 400 mg of nettle per tablet).
Nettle powder
Nettle powder is a great way to enjoy the plant’s properties in cooking. It has a fairly neutral taste that allows it to complement many dishes: soups, salads, sauces and dressings… You can also make a delicious green smoothie with nettle powder and spirulina.
Fortifying, this powder can also be used for hair care. Then add a pinch of powder to your shampoo or homemade hair mask.
Dried nettle leaves
Dried nettle leaves, sold loose or in bags, are ideal for making infusions or decoctions, to be drunk several times a day. Although slightly sweet, the taste of nettle infusion is quite earthy. You can obtain a more flavorful drink by adding a pinch of cinnamon or turmeric.
Use 3 tablespoons of dried leaves for 500 ml of water. Let steep for 10 minutes and enjoy.
Nettle mother tincture
Nettle mother tincture is obtained by hydroalcoholic extraction of the aerial parts. It is rich in active compounds but has the drawback of containing alcohol. The mother tincture is therefore not recommended for pregnant women, children, or people suffering from certain medical conditions.
Nettle and medicinal plants
To relieve the symptoms of benign prostatic hyperplasia, nettle can be combined with maitake, a Chinese medicinal mushroom, pumpkin seed oil, and maca.
The combination of nettle, ginger and turmeric is ideal for strengthening the immune system.
To prepare a complete medicinal herbal tea, you can combine the dried leaves with chamomile flowers and lemon balm leaves.
Sustainable consumption: prefer organic, local, and fair-trade nettle
✓ The advantage of nettle is that it grows in all temperate regions. It is a common plant that can be easily found in meadows, on the sides of paths or rivers… It is therefore easy to harvest leaves yourself to enjoy their benefits (remember to wear gloves!).
✓ You can also sow seeds directly in your garden. To do so, choose a spot where it won’t be a nuisance because this plant reproduces quickly and becomes invasive.
✓ Many French producers also offer dried nettle leaves sold in bulk or in packets. If you choose this option, favor those grown organically and away from sources of pollution. Indeed, the plant tends to accumulate heavy metals, pollutants, and chemical substances present in the soil.
✓ If the nettle does not come from France, find out its exact origin and favor fair trade supply chains that support the work of local producers.
Dosage
There isn’t really a recommended dosage for consuming nettle. It’s a safe plant that has very few side effects, provided it is not consumed in excess.
Nettle can be taken over the long term, for 3 weeks each month, for a deep effect on the body.
💊 In tablet form : 2 to 3 tablets per day for 400 mg tablets
🍵 As an infusion : 2 to 3 cups per day
🥄 In powder form : 1 to 3 teaspoons per day
🥃 As a mother tincture : 20 to 30 drops in a glass of water, 3 times a day
Contraindications and side effects
Nettle consumption has some contraindications :
- Par mesure de précaution, on la déconseille aux femmes enceintes et allaitantes et aux jeunes enfants
- En raison de son action diurétique, les personnes souffrant d’hypotension ou d’insuffisance rénale doivent éviter d’en consommer
- On déconseille sa consommation aux personnes souffrant d’hémochromatose (excès de fer) ou asthmatiques
- Elle peut interagir avec certains médicaments pour la coagulation sanguine et l’hypertension artérielle.
Excessive consumption of nettle may lead to the following side effects :
- Augmentation du volume des urines
- Réactions allergiques
- Nausées
- Diarrhées
If you experience side effects, stop taking it and consult a doctor.
History, cultivation and market of nettle
Nettle leaves are not only medicinal. They also make an excellent source of food. In popular tradition, they are eaten raw or cooked, like spinach. But they are also used as a vegetable rennet to curdle milk and to produce fresh cheese.
Nettle is also valuable for biodiversity because it is a host plant for many insects : butterflies, beetles… Furthermore, it is useful in agriculture because it encourages beneficial organisms and attracts the natural predators of crop pests. We therefore have every reason to let nettle fields grow !
Report produced by Julia Perez and Charlotte Jean
Sources and scientific studies
Semih Otles and Buket Yalcin, 2012. Phenolic Compounds Analysis of Root, Stalk, and Leaves of Nettle.
Laban K. Rutto, Yixiang Xu, Elizabeth Ramirez, and Michael Brandt, 2013. Mineral Properties and Dietary Value of Raw and Processed Stinging Nettle (Urtica dioica L.).
Una-Jovana Vajic, Jelica Grujic-Milanovic, Zoran Miloradovic, Djurdjica Jovovic, Milan Ivanov, Danijela Karanovic, Katarina Savikin, Branko Bugarski, Nevena Mihailovic-Stanojevic, 2018. Urtica Dioica L. Leaf Extract Modulates Blood Pressure and Oxidative Stress in Spontaneously Hypertensive Rats.
Rahila Qayyum, Hafiz Misbah-Ud-Din Qamar, Shamim Khan, Umme Salma, Taous Khan, Abdul Jabbar Shah, 2016. Mechanisms Underlying the Antihypertensive Properties of Urtica Dioica.
Mohammad Reza Safarinejad, 2005. Urtica Dioica for Treatment of Benign Prostatic Hyperplasia: A Prospective, Randomized, Double-Blind, Placebo-Controlled, Crossover Study.
T Schneider, H Rübben, 2004. [Stinging Nettle Root Extract (Bazoton-uno) in Long Term Treatment of Benign Prostatic Syndrome (BPS). Results of a Randomized, Double-Blind, Placebo Controlled Multicenter Study After 12 Months].
Mehdi Bakhshaee, Amir Hooshang Mohammad Pour, Majid Esmaeili, Farahzad Jabbari Azad, Ghazal Alipour Talesh, Maryam Salehi, and Morteza Noorollahian Mohajera, 2017. Efficacy of Supportive Therapy of Allergic Rhinitis by Stinging Nettle (Urtica dioica) root extract: a Randomized, Double-Blind, Placebo- Controlled, Clinical Trial.
Bill Roschek Jr, Ryan C Fink, Matthew McMichael, Randall S Alberte, 2009. Nettle Extract (Urtica Dioica) Affects Key Receptors and Enzymes Associated With Allergic Rhinitis.
Kristina Riehemanna, Bert Behnke, Klaus Schulze-Osthoffa, 1999. Plant extracts from stinging nettle (Urtica dioica), an antirheumatic remedy, inhibit the proinflammatory transcription factor NF-κB.
Sadegh Fattahi, Elham Ghadami, Mohsen Asouri, Ali Motevalizadeh Ardekanid, Haleh Akhavan-Niaki, 2018. Urtica Dioica Inhibits Cell Growth and Induces Apoptosis by Targeting Ornithine Decarboxylase and Adenosine Deaminase as Key Regulatory Enzymes in Adenosine and Polyamines Homeostasis in Human Breast Cancer Cell Lines.
Extract, L Konrad, H H Müller, C Lenz, H Laubinger, G Aumüller, J J Lichius, 2000. Antiproliferative Effect on Human Prostate Cancer Cells by a Stinging Nettle Root (Urtica Dioica).
Sabrina Esposito, Alessandro Bianco, Rosita Russo, Antimo Di Maro, Carla Isernia, and Paolo Vincenzo Pedone, 2019. Therapeutic Perspectives of Molecules from Urtica dioica Extracts for Cancer Treatment.
