Stinging Nettle Tea & Decoction: Health Benefits & Recipes

Stinging nettle is a medicinal herb that grows in many parts of Europe, Asia, and North America. Nettle leaves are rich in vitamins, minerals, and bioactive compounds that have long been used in traditional medicine. Nettle tea is popular among tea lovers, not just for its health and medical properties, but for its fairly mild flavor and interesting aroma.

In this article, we will discuss the origin of this plant, its health benefits and how to brew it properly, either as a herbal tea or as a tasty decoction.

What is The Origin of Stinging Nettle?

Stinging nettle, or simple nettle, is a perennial, broad-leaved plant that grows along wet paths and wastelands. But don’t be fooled by its down-to-earth living space. Its leaves and roots have been used in traditional medicine for thousands of years.

Scientific studies have shown that nettle leaves contain important compounds such as phenolic acids, flavonoids such as rutin, quercetin, antioxidants, and minerals. Some root compounds, such as lignans, also boost the immune system and reduce inflammation in the body.

What are The Health Benefits of Nettle Tea?

Nettle tea or its decoction has several health benefits that have been proven in many scientific studies. Here’s what I found in different articles and research papers about this seemingly simple herb:

Anti-inflammatory: Nettle leaf extract slows down inflammatory pathways; for example, it reduces the production of prostaglandins and cytokines.
Antioxidant: Nettle leaf contains powerful antioxidants that help fight free radical damage.
Seasonal allergies: A clinical study found that using nettle root extract reduced certain symptoms of allergic rhinitis, including sneezing and nasal itching.
Blood pressure regulation: Nettle leaf has a diuretic effect, helping to lower blood pressure and eliminate excess fluids.
Prostate health: Some herbal studies show that nettle root, when combined with other herbs, helps control symptoms of benign prostatic hyperplasia (BPH).
Strengthening the immune system and digestive health: Nettle compounds have effects on immune signaling pathways that protect digestive tissues.

Things to Consider Before Brewing Nettle Tea

Stinging nettle is unlike other herbs used for brewing herbal teas. The following are some of the tips you should know before handling stinging nettle plant & leaves and brewing tea with them.

When you touch fresh nettle leaves, the plant’s blades cause a burn or itch, so if you collect fresh leaves, be sure to wear gloves or cook or dry them before consuming.
Since nettle has diuretic properties, consult your doctor first if you are taking diuretics or blood pressure medications or diabetes medications.
There are some reports of stomach irritation, digestive upset, or sweating after consuming nettle. Start with half or 1/3 of the cup to make sure you’re not allergic to stinging nettle tea.
Caution should be exercised in patients with certain kidney disorders, allergies, or other conditions, as nettle may help to remove fluids or electrolytes, which can have side effects.
Pregnant or breastfeeding women should use nettle with extra caution.

How to Make Nettle Tea?

You can brew nettle tea in two different ways: infusing leaves or brewing a nettle root decoction. Both are straightforward and easy as long as you have nettle leaves (fresh or dried) or root for decoction, an infuser, and a teapot.

Dried or Fresh Nettle Leaves Infusion

Pack the infuser with a tablespoon of dried nettle leaves or two tablespoons of fresh leaves, and place it in a large cup.
Pour boiling water in to the cup, directly on the infuser.
Close the lid of the teapot or cover the cup with a plate and let it steep for 7–10 minutes (15 minutes for stronger flavor).
Strain the tea and drink.

This brewing method is perfect for daily use and reduces the risk of excessive irritation, as the leaves tend to have a milder composition.

Nettle Root Decoction

If you want to use nettle roots or parts that are tougher, or are looking for stronger effects:

Add one or two tablespoons of dried or fresh nettle root into a teapot
Fill 3/4 of the teapot with cold water and place it on medium heat.
Bring the water to a boil, then reduce the heat to low and let it simmer gently for about 15 to 30 minutes.
Afterwards, let the decoction cool down slightly.
Strain and pour it into a container with a lid and drink a cup when you want.

If you prepare a large amount, it can be stored in the refrigerator and used within 2–3 days.

Decoction is more useful when you want stronger compounds, but since the extract is more concentrated, you should be more careful with how much you drink. First, start small to make sure you won’t get an upset stomach. I recommend a maximum of a cup per day.

Conclusion

Nettle tea is one of the natural and simple ways to benefit from the properties of the nettle plant. This plant has anti-inflammatory, antioxidant, and mineral compounds that are helpful in improving allergy symptoms, fluid retention, or even urinary tract health. Steeping nettle leaves is an easy and gentle method, while boiling the roots is more suitable for those who want stronger benefits. However, safety precautions should be taken, especially if you are taking medication or have certain medical conditions. By choosing organic, reputable products, you can make a good-quality nettle tea and have a beneficial experience.