Urtica dioica

Common Names: Stinging nettle, common nettle, burn nettle, wild nettle, nettle leaf

🧭 Description & Habitat

Nettle is a hardy, herbaceous perennial found throughout Europe, Asia, North America, and parts of Africa. It thrives in nitrogen-rich soil, especially in disturbed areas like roadsides, woodland edges, and riverbanks. Easily identified by its toothed, heart-shaped leaves and small, greenish flowers, the plant is infamous for its tiny stinging hairs (trichomes), which inject histamine and formic acid, causing a temporary burning or itching sensation. Despite its sting, nettle is one of the most nutritious wild greens available.

📜 History & Ethnobotany

Used since ancient times, nettle was prized by the Greeks, Romans, Celts, and Anglo-Saxons alike for food, fibre, and medicine. Roman soldiers reportedly flailed themselves with nettles to increase circulation and warmth. In European folk medicine, it was a blood purifier, arthritis remedy, and spring tonic. The fibrous stems were historically processed into textiles and cordage. Nettle soup and tea were seasonal staples in rural life and remain valued today for their tonic properties.

🔬 Phytochemicals

Nettle is densely packed with nutrients and active plant compounds, including:

Vitamins A, C, K, and several B vitamins

Minerals: Iron, calcium, magnesium, potassium, silica

Chlorophyll & carotenoids – Antioxidant & anti-inflammatory

Flavonoids: Quercetin, kaempferol – Anti-inflammatory, antihistamine

Lignans & sterols – Hormone-modulating

Formic acid & histamine – Contribute to the sting; also potentially beneficial for inflammation when taken internally

⚕️ Medicinal Benefits

  • Iron-rich Tonic: Supports those with anaemia, fatigue, or low vitality

  • Anti-inflammatory: Effective for arthritis, muscle pain, hay fever, and skin conditions

  • Allergy Relief: Natural antihistamine activity; supports the immune response

  • Hormonal Support: Used to ease PMS, menopausal symptoms, and prostate enlargement (BPH)

  • Kidney & Urinary Health: Mild diuretic; supports detox and urinary flow

  • Skin & Hair: Often used in tonics or rinses to strengthen hair, support scalp health, and ease eczema

🍽️ Uses & Forms

Once cooked or dried (which removes the sting), nettle leaves can be used in teas, soups, pestos, and herbal vinegar. Fresh or dried leaf is the most common for tea; roots are sometimes used in tinctures for urinary health, and seeds are prized as an adrenal tonic. The leaves are also used topically in creams and salves for muscle aches and inflammation.

🚫 Risks & Side Effects

Fresh nettle can cause a sting and rash when touched. Rarely, oral use may cause gastrointestinal upset, fluid retention, or allergic reactions. Diuretics, blood sugar, or blood pressure medications may interact with nettle. Caution is advised during pregnancy due to potential uterine-stimulating effects. Always harvest away from polluted areas to avoid heavy metal contamination.