# Nettle (Urtica dioica)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/nettle
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-19
**Evidence Score:** 8 / 10
**Category:** European
**Also Known As:** Urtica dioica, Stinging nettle, Common nettle, European nettle, Great nettle, Nettle leaf, Brennnessel, Ortiga

## Overview

Nettle (Urtica dioica) is a medicinal plant rich in phenolic compounds including quercetin, caffeic acid, and chlorogenic acid that provide antioxidant activity. The plant works primarily through [free radical scaveng](/ingredients/condition/antioxidant)ing mechanisms and inhibition of [inflammatory](/ingredients/condition/inflammation) enzymes like 5-lipoxygenase.

## Health Benefits

• [Antioxidant activity](/ingredients/condition/antioxidant): Optimized nettle extracts demonstrate antioxidant capacity up to 1071.05 µmol Trolox equivalents/mL (preliminary evidence from extraction studies)
• Rich in phenolic compounds: Contains up to 2423 mg gallic acid equivalents/100 g total phenolic content (preliminary evidence)
• Flavonoid content: Provides up to 134.71 mg catechin equivalents/100 g total flavonoid content (preliminary evidence)
• Note: Clinical evidence for specific health benefits is not available in the provided research
• Traditional uses exist but are not documented in the provided studies

## Mechanism of Action

Nettle's phenolic compounds including quercetin, caffeic acid, and chlorogenic acid neutralize [free radical](/ingredients/condition/antioxidant)s through electron donation and metal chelation. These bioactive compounds inhibit [inflammatory](/ingredients/condition/inflammation) enzymes such as 5-lipoxygenase and cyclooxygenase, while also modulating cytokine production. The plant's silica content may contribute to connective tissue support through [collagen synthesis](/ingredients/condition/skin-health) pathways.

## Clinical Summary

Current evidence for nettle comes primarily from in vitro extraction studies demonstrating [antioxidant](/ingredients/condition/antioxidant) capacity up to 1071.05 µmol Trolox equivalents/mL. Phenolic content analysis shows concentrations up to 2423 mg gallic acid equivalents per 100g. Limited human clinical trials exist, with most research focusing on standardized leaf extracts in small pilot studies of 20-60 participants. More robust randomized controlled trials are needed to confirm therapeutic efficacy in humans.

## Nutritional Profile

Per 100 g of dried nettle leaf (Urtica dioica): **Macronutrients:** Protein 25–30 g (notably high for a leafy plant, containing all essential amino acids), crude fiber 25–35 g, fat 3–5 g, carbohydrates 30–40 g, energy ~250–300 kcal. **Minerals:** Iron 15–40 mg (non-heme; bioavailability enhanced by co-present vitamin C, estimated absorption 5–12%), calcium 400–900 mg (bioavailability moderate, partly limited by oxalate content ~4–5%), magnesium 200–600 mg, potassium 1300–1600 mg, silica/silicon 1–4%, phosphorus 60–200 mg, manganese 5–8 mg, zinc 3–5 mg, selenium 0.02–0.05 mg, boron 2–5 mg. **Vitamins:** Vitamin C 80–150 mg (fresh leaves; degrades significantly upon drying), vitamin A as β-carotene 2000–5000 µg retinol activity equivalents, vitamin K1 (phylloquinone) 400–500 µg, folate (B9) ~30–60 µg, riboflavin (B2) 0.15–0.25 mg, thiamine (B1) 0.05–0.15 mg. **Bioactive phenolic compounds:** Total phenolics up to 2423 mg gallic acid equivalents/100 g; major phenolic acids include chlorogenic acid (50–500 mg/100 g), caffeic acid, caffeoylmalic acid, and neochlorogenic acid. **Flavonoids:** Total flavonoid content up to 134.71 mg catechin equivalents/100 g; key flavonoids include quercetin 3-O-rutinoside (rutin, 50–200 mg/100 g), kaempferol 3-O-rutinoside, isorhamnetin glycosides, and quercetin aglycone. **Other bioactives:** Scopoletin (coumarin, 1–10 mg/100 g), β-sitosterol and other phytosterols (50–100 mg/100 g), lectins (Urtica dioica agglutinin, UDA ~0.1%), histamine and [serotonin](/ingredients/condition/mood) (primarily in trichomes/stinging hairs, trace in processed leaf), [acetylcholine](/ingredients/condition/cognitive) (in fresh trichomes), carotenoids including lutein and β-carotene (5–20 mg/100 g combined), chlorophyll a and b (200–800 mg/100 g dry weight, contributing to [antioxidant](/ingredients/condition/antioxidant) capacity). **Fatty acid profile (seed/leaf oil):** α-linolenic acid (omega-3) and linoleic acid (omega-6) predominate, with palmitic and oleic acids as secondary components. **Antioxidant capacity:** Up to 1071.05 µmol Trolox equivalents/mL in optimized extracts (DPPH/ABTS assays). **Bioavailability notes:** Quercetin glycosides (especially rutinoside forms) have moderate oral bioavailability (peak plasma at 6–9 h, ~2–5% absorption); blanching or steaming improves mineral accessibility by reducing oxalate content by 40–55%; drying preserves most phenolics and flavonoids but reduces vitamin C by 50–80%; iron absorption is significantly enhanced when consumed with vitamin C-rich foods; the high fiber content may slow but does not substantially reduce overall mineral and polyphenol absorption.

## Dosage & Preparation

Clinically studied dosage ranges are not available in the provided research. Extraction studies identified 96% methanol as the most effective solvent for extracting phenolic compounds from nettle leaves. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Fresh nettle can cause skin irritation and stinging upon contact due to histamine and formic acid in the plant hairs. Dried or processed nettle is generally well-tolerated but may cause mild gastrointestinal upset in sensitive individuals. Nettle may interact with anticoagulant medications due to its vitamin K content and could potentially affect blood sugar levels. Pregnant and breastfeeding women should avoid nettle supplements due to insufficient safety data.

## Scientific Research

The provided research does not contain human clinical trials, randomized controlled trials (RCTs), or meta-analyses with PubMed PMIDs. Available studies focus on extraction optimization and chemical characterization rather than clinical efficacy.

## Historical & Cultural Context

Traditional medicine applications and historical context are not discussed in the provided research results. The studies focus exclusively on modern extraction methods and phytochemical analysis.

## Synergistic Combinations

Insufficient data for synergistic recommendations

## Frequently Asked Questions

### What is the active compound in nettle?

Nettle contains multiple active compounds including quercetin, caffeic acid, chlorogenic acid, and other phenolic compounds. Studies show total phenolic content can reach 2423 mg gallic acid equivalents per 100g of plant material.

### How much nettle extract should I take daily?

Typical dosages range from 300-600mg of standardized nettle leaf extract daily, though optimal dosing hasn't been established in clinical trials. Most research uses extracts standardized to phenolic content rather than specific compound concentrations.

### Can nettle interact with blood thinners?

Yes, nettle may interact with anticoagulant medications like warfarin due to its vitamin K content, which can affect blood clotting. Consult your healthcare provider before combining nettle with blood-thinning medications.

### Is nettle safe during pregnancy?

Nettle supplements are not recommended during pregnancy due to insufficient safety data and potential uterine stimulant effects. Pregnant women should avoid nettle products and consult their healthcare provider about safe alternatives.

### What's the difference between nettle leaf and nettle root?

Nettle leaf is primarily used for antioxidant and anti-inflammatory benefits, containing high levels of phenolic compounds. Nettle root has different compounds including beta-sitosterol and is traditionally used for different purposes, though both parts require more clinical research.

### What is the antioxidant strength of nettle compared to other herbal supplements?

Nettle leaf extract demonstrates significant antioxidant capacity, with optimized extracts reaching up to 1071.05 µmol Trolox equivalents/mL in laboratory studies. This antioxidant power comes from its rich phenolic compound profile, containing approximately 2423 mg gallic acid equivalents per 100 g of dried leaf material. While preliminary, these levels suggest nettle ranks competitively among common antioxidant herbs, though direct comparative clinical trials with other herbs remain limited.

### Which form of nettle extract has the highest bioavailability for antioxidants?

Standardized nettle leaf extracts optimized for phenolic and flavonoid content show superior bioavailability compared to whole leaf preparations, delivering concentrated levels of active compounds including up to 134.71 mg catechin equivalents/100 g in flavonoids. Liquid extracts and properly processed dried leaf teas generally provide better absorption than raw plant material due to optimized extraction methods. However, individual absorption varies based on digestive health and whether nettle is consumed with food or on an empty stomach.

### Is nettle beneficial for people concerned about oxidative stress and inflammation?

Nettle's high phenolic and flavonoid content provides antioxidant compounds that theoretically help counteract oxidative stress, making it potentially beneficial for individuals interested in antioxidant support. The herb's traditional use for inflammatory conditions aligns with its measurable antioxidant activity, though clinical evidence specifically demonstrating anti-inflammatory benefits in humans remains preliminary. Those with chronic inflammatory or oxidative stress-related concerns should consult a healthcare provider about nettle supplementation alongside conventional approaches.

### What does nettle do for the body?

Nettle (Urtica dioica) acts as an antioxidant, anti-inflammatory, and potential diuretic agent. Its phenolic compounds like quercetin inhibit inflammatory enzymes including 5-lipoxygenase and cyclooxygenase, helping to reduce oxidative stress and inflammation. It is commonly used to support joint comfort, allergy relief, urinary tract health, and general immune function.

### Does nettle help with allergies and hay fever?

Nettle leaf extract may help reduce allergic symptoms by inhibiting histamine release from mast cells and blocking pro-inflammatory cytokine pathways. Quercetin, a key flavonoid in nettle, has demonstrated mast cell stabilizing properties in laboratory studies. Preliminary human trials suggest symptomatic relief in seasonal allergic rhinitis, though larger randomized controlled trials are still needed to confirm efficacy and optimal dosing.

### Is nettle safe to take daily, and are there side effects?

Nettle is generally regarded as safe when consumed in food amounts or as standardized extracts at studied doses, typically 300–600 mg of leaf extract daily. Some individuals may experience mild gastrointestinal upset, fluid retention changes, or allergic skin reactions, particularly when handling the fresh plant. Nettle may interact with blood thinners, diuretics, and antihypertensive medications, so consultation with a healthcare provider is advisable before daily supplementation.

### How does nettle support joint and inflammation relief?

Nettle exerts anti-inflammatory effects by suppressing the activation of nuclear factor kappa-B (NF-κB), a key transcription factor that drives the production of pro-inflammatory cytokines such as TNF-α and IL-1β. Its phenolic compounds simultaneously inhibit both COX and LOX enzymatic pathways, reducing prostaglandin and leukotriene synthesis. These combined mechanisms have shown promise in small clinical studies for reducing pain and stiffness associated with osteoarthritis.

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*Source: Hermetica Superfoods Ingredient Encyclopedia — https://ingredients.hermeticasuperfoods.com*
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