Stinging Nettle

botanical
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Stinging nettle (Urtica dioica) is a perennial herb found in temperate regions worldwide. Its stinging hairs release histamine and other irritants on contact. The leaves, stems, and roots have been used for centuries in traditional medicine, cooking, and textile production. Nettle contains vitamins A, C, K, and B vitamins, along with iron, calcium, magnesium, and potassium. It also provides amino acids, fatty acids, and antioxidants such as carotenoids and polyphenols. These compounds contribute to its proposed anti-inflammatory, antioxidant, and diuretic effects. Traditional uses include joint pain, eczema, urinary problems, and hay fever. Research supports some of these uses, particularly prostate health, reduced inflammation, and relief of seasonal allergy symptoms through its antihistamine properties.

Natural sources
Leaves, stems, and roots of the Stinging Nettle plant (Urtica dioica)Herbal teasExtracts and tincturesCapsules and tablets

Ingredient forms

No public comparison lists found.

Timing & Intake
AnytimeWith food
Best taken with food to help reduce the likelihood of gastrointestinal discomfort.
Optimal Dosage
Minimum300 mg
Maximum600 mg
Safety & Toxicity
4 safety notes
  • Pregnant or breastfeeding women should avoid use unless directed by a healthcare professional.
  • Individuals with heart conditions, kidney problems, or diabetes should consult a doctor before use.
  • Discontinue use if allergic reactions occur.
  • Fresh nettle can cause skin irritation; always cook or process it before consumption.
Goals
Anti-Inflammatory Support
Anti-Inflammatory Support
Impact
Situational effect
Typical dose:300–900 mg
Stinging Nettle leaf contains compounds that interfere with the body's production of inflammatory chemicals, including prostaglandins and histamine. This dual action makes it a valuable situational tool for managing symptoms of seasonal allergies and providing relief from arthritic joint pain.

Study evidence

5 studies

Stinging Nettle extracts may lower some inflammatory markers in selected medical populations, but evidence for meaningful anti-inflammatory benefits remains limited. Findings on joint symptoms include observational research and skin-applied nettle sting, so they do not establish a reliable effect from oral supplements.

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Testosterone Support
Testosterone Support
Impact
Situational effect
Typical dose:300–600 mg
Stinging Nettle root contains compounds called lignans that have a high affinity for Sex Hormone-Binding Globulin (SHBG). By occupying binding sites on SHBG, it leaves less of the protein available to bind and inactivate testosterone, thereby increasing the amount of free, bioavailable testosterone.

Study evidence

No published studies for this goal yet.

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Studies

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Sources

Up to five highest-ranked published examples per goal. Study counts and charts include all published studies for the connection.

  1. The effect of hydro alcoholic Nettle (Urtica dioica) extracts on insulin sensitivity and some inflammatory indicators in patients with type 2 diabetes: a randomized double-blind control trial.
    Namazi N; Esfanjani AT; Heshmati J; Bahrami A · Pakistan journal of biological sciences : PJBS · 2012
    Randomized trial50 participantsAnti-Inflammatory Support
  2. Urtica Dioica Root Extract on Clinical and Biochemical Parameters in Patients with Benign Prostatic Hyperplasia, Randomized Controlled Trial.
    Akbar Karami A; Sheikhsoleimani M; Reza Memarzadeh M; Haddadi E; Bakhshpour M; Mohammadi N; Mehdi Mirhashemi S · Pakistan journal of biological sciences : PJBS · 2021
    Randomized trial60 participantsAnti-Inflammatory Support
  3. Safety, Tolerability, and Efficacy of Hox Alpha, a Dry Extract from Stinging Nettle Leaves versus OTC NSAIDs in Osteoarthritis: A Retrospective, Propensity-Matched 12-Week Analysis from the German Pain e-Registry (SIPHARO Study).
    Überall MA; Küster MA; Müller-Schwefe PCG; Müller-Schwefe GHH · Journal of pain research · 2026
    Cohort study2,146 participantsAnti-Inflammatory Support
  4. [Recommendations of the DGRh Committee on Complementary Medicine and Nutrition on the application of selected phytotherapeutic drugs and herbal medicines in rheumatology].
    Keyßer G; Seifert O; Frohne I; Michalsen A; Pfeil A; Reuß-Borst M; Sander O · Zeitschrift fur Rheumatologie · 2025
    Guideline / consensusAnti-Inflammatory Support
  5. Randomized controlled trial of nettle sting for treatment of base-of-thumb pain
    C Randall, H Randall, F Dobbs, C Hutton, H Sanders · Journal of the Royal Society of Medicine · 2000
    Randomized trial27 participantsAnti-Inflammatory Support