Stinging nettle infusions are highly nutritive tonics that nourish your body with trace minerals and vitamin K as well as many antioxidants and other plant compounds. They also help support cardiovascular health, blood sugar regulation and general wellness. Herbalists often use them as an adrenal and reproductive tonic and to ease seasonal allergies. They're also easy to make at home, and have a pleasantly mild flavor.
Jump to Recipe | What is it? | Infusion vs. Tea | Benefits | Dosage
What is nettle infusion?
A stinging nettle infusion is an herbal tonic that you make by steeping dried nettles in hot water for several hours. After steeping, you strain the liquid and drink it. Nettle infusions tend to be a good source of many micronutrients, like vitamins and minerals, as well as various medicinal plant compounds.
Nettle infusions taste faintly tea-like, inky with a soft herbal sweetness. Their flavor is rich and green.
Benefits of Stinging Nettle Infusions
Stinging nettle infusion is potent medicine, particularly for women whose bodies crave the plant’s rich minerals like chromium, magnesium and calcium (1). And nettles are highly anti-inflammatory and rich in phytonutrients like rutin, which is also found in buckwheat. and astragalin which you can also find in the adaptogenic herb astragalus (2).
Traditionally, herbalists use nettle infusions to support general wellness, to ease growing pains in children and as a reproductive tonic for both men and women(3). Many herbalists also use nettle as an adrenal tonic, too.
Other benefits of nettle infusions:
- Nettles support blood sugar balance and regulation (4).
- Stinging nettles also support cardiovascular health (5).
- It also acts as an anti-inflammatory (6) which can be helpful during allergy season.
- Nettles are high in chlorophyll, antioxidants and other plant compounds that can gently support detoxification.
- As a source of trace minerals like iron, chromium and magnesium, they can also help remineralize the body.
- They're a good source of vitamin K which supports blood clotting, healing wounds as well as cardiovascular and bone health (7).
Where to find stinging nettles: Stinging nettles grow wild throughout Europe and North America. You can also grow them yourself from seed. Or you can purchase organic nettle online here.
Nettle Infusion vs. Nettle Tea
While teas and infusions may seem indistinct, there's a few key differences. Herbal teas use smaller amounts of herbs and they steep for a shorter period of time - about 5 minutes. By contrast, herbal infusions use a higher volume of herbs and often steep for several hours. Therefore, they're more nutrient-dense (9).
So when making a nettle infusion, you'll use about one ounce of herbs for every quart of water and steep it at least 4 and up to 12 hours. As a result, nettle infusions have a deeper flavor and a much higher micronutrient content than nettle teas.
How much should you drink?
Nettle infusions are, ultimately, nutritive foods. While they have many benefits, it's wise to drink the amount that feels right to you. Even as little as a cup of nettle infusion every few days still conveys many nutritive benefits.
Some sources recommends up to two liters a day(10), which is an awful lot to swallow. But a cup or two is likely sufficient and a little easier to manage.
Other nettle and herb recipes you'll like
References
- Weed, S. (2008) Healing Wise. Ash Tree Publishing
- Fleming, T., et al. (ed) (2000) The Physician’s Desk Reference for Herbal Medicine. Medical Economics Company.
- Gladstar, R. (2008) Herbal recipes for vibrant health. Story Publishing.
- Bouchentouf, S. et al (2018) Identification of phenolic compounds from nettle as new candidate inhibitors of main enzymes responsible on type-II diabetes. Current Drug Discovery Technologies.
- Vajic, U. et al (2018) Urtica dioica L. leaf extract modulates blood pressure and oxidative stress in spontaneously hypertensive rats. Phytomedicine.
- Roscheck, B., et al. (2009) Nettle extract (Urtica dioica) affects key receptors and enzymes associated with allergic rhinitis. Physotherapy Research
- Mittman, P. (1990) Randomized, double-blind study of freeze-dried Urtica dioica in the treatment of allergic rhinitis. Planta Medica.
- Vitamin K Fact Sheet. National Institutes of Health.
- Gladstar, R. (2008) Herbal recipes for vibrant health. Story Publishing.
- Fleming, T., et al. (ed) (2000) The Physician’s Desk Reference for Herbal Medicine. Medical Economics Company.
Dawn says
I drink nettle every few days , I don’t like the taste unless it’s watered down so I add a couple ounces of kefir water or kombucha and sparking water , now it taste good to me ...yay!
Carolyn says
I just tried 1/2 cup stinging nettle and 1/2 cup oats in my brew. Wasnt sure if that was too much; enjoyed it.
Maria says
Hi Diane,
I have been making infusions with fresh nettles. Am I losing out by not using dried leaves?
Francoise Auvray says
Hi, I was wondering if it's best to drink the infusion warm though, so once it has infused and cooled, would you warm it up or top up with a litle hot water?
best
francoise
Brie says
Hello! I stumbled upon nettle tea infusion recipe for low iron/ferritin, however I am wondering about dried nettle leaf powder. Would it be better to consume it in that form, for example, make a tea out of the dried nettle leaf powder as you would Matcha tea? As far as the concentration of trace minerals, etc.…? Thank you so much!
Jenny says
Hi Brie, I would add powdered nettle leaf to other foods, but wouldn't make an infusion out of them as it might turn sludgy and unpalatable.
Dawn says
I am now making this nettle infusion but I really really don’t like the taste.. did not like it with salt and lemon did. not help much any other suggestions?
Jenny says
Hi Dawn,
If you don't like the way a food tastes, I'd recommend just not eating/drinking it. There's many nourishing foods and drinks from which to choose.
Greta says
I mix the nettle infusion with homemade bubbly water (SodaStream). It's better in every way than any commercial soda. Delicious and nutritious! And so refreshing. Highly recommended.