The Health Benefits of Nettle Tea

Nettle tea offers a variety of potential advantages, including easing inflammation, helping to regulate blood sugar, and supporting urinary tract wellness.

Steeping dried leaves to make tea has been practiced for millennia. Its origins are believed to lie in China, where teas were used for medicinal purposes. Today, people drink tea for numerous reasons—flavor, energizing or calming effects, and possible health perks. One widely enjoyed herbal infusion is nettle tea.

What is nettle?

Nettle, commonly called stinging nettle, is a perennial plant native to northern Europe and Asia. Its botanical name is Urtica dioica. The plant features attractive, heart-shaped foliage and yellowish or pinkish blooms, while its stems are lined with tiny, stiff hairs that release irritating chemicals when touched.

Various parts of the nettle—leaves, stems, or roots—can be processed into powders, tinctures, topical creams, teas, and more. Though used for centuries in traditional medicine, contemporary studies also back several of the proposed health effects of nettle and nettle tea.

1. Urinary tract health

Nettle may assist in flushing unwanted bacteria from the urinary tract. This could be beneficial for people with urinary conditions like benign prostatic hyperplasia (BPH). BPH leads to an enlarged prostate in men and can result in pain or difficulty when urinating.

Research indicates that men with BPH who used nettle extract reported fewer clinical symptoms than those who did not.

Nettle might also complement medications used to treat infections or other urinary conditions. Discuss any herbal remedies with your physician to rule out interactions with prescription drugs.

2. Arthritis and pain

Nettle has long been used for relief from pain and sore muscles, particularly in connection with arthritis. The Arthritis Foundation notes that nettle tea may help reduce inflammation and pain associated with osteoarthritis.

3. Blood sugar management

Nettle has demonstrated promising effects on blood glucose control. It may stimulate the pancreas to produce or secrete more insulin, the hormone responsible for lowering blood sugar.

In a clinical study, nettle leaf extract reduced blood glucose and A1C levels in people with type 2 diabetes who were using insulin alongside oral diabetes medications.

4. The power of polyphenols

Nettle is rich in plant compounds known as polyphenols. A review of the literature on polyphenols suggests these potent molecules may help prevent and manage chronic inflammatory conditions such as diabetes, obesity, cancer, and cardiovascular disease.

Specifically, polyphenols derived from nettle extract have shown encouraging potential for addressing various inflammatory conditions. Plants like nettle also contain strong antioxidants, substances that shield the body from cellular damage and aging.

How to make nettle tea

You can purchase nettle tea loose-leaf or in tea bags, or you can harvest and use fresh leaves yourself. With fresh nettle, adjust the leaf-to-water ratio to your taste, though a common guideline is two cups of water per cup of leaves. Follow these steps:

1. Place the leaves in a teapot or cup and add water.
2. Heat the water until it just reaches a boil.
3. Remove from heat and allow the mixture to steep for five minutes.
4. Strain the infusion through a fine sieve.
5. Sweeten with a little honey, a dash of cinnamon, or stevia if desired.

Begin by drinking only one cup of nettle tea to ensure you don’t experience any adverse reactions.

Warnings

Always consult your healthcare provider before starting any new herb or supplement. Even natural foods and beverages like tea can trigger allergies or interact with certain medications. Some herbs and supplements may be unsafe for people with particular medical conditions.

Takeaway

Many people believe part of tea’s benefit is the calming ritual of preparing and savoring it. Enjoying a warm, steaming cup can provide a moment of calm or contemplation. With its nutritional content and potential health benefits, adding a cup of nettle tea to your routine occasionally may be a beneficial choice.