Stinging nettle

Stinging nettle is a plant that grows in Europe, North America and Africa. It has been used as a herbal remedy for thousands of years. The name nettle comes from the stinging sensation you feel when you touch the leaves and hairy stems of the plant.

Nettles contain many nutrients

The leaves and roots of stinging nettle provide a wide range of nutrients including:

Vitamins: Vitamins A, C and K, as well as several B vitamins
Minerals: calcium, iron, magnesium, phosphorus, potassium and sodium
Fats: Linoleic acid, linolenic acid, palmitic acid, stearic acid and oleic acid
Amino acids: All essential amino acids
Pigments: Beta-carotene, lutein, luteoxanthin and other carotenoids

Bioactive compounds of the leaves

Nettle contains a number of bioactive compounds that are responsible for its health benefits and antioxidant effects (1):

Quercetin, an antioxidant and anti-diabetic compound (2, 3)
Rutin, which is closely related to quercetin
Kaempferol, a powerful anti-inflammatory compound (4)
Quinic acid, an antioxidant and anti-inflammatory compound (5)
Caffeic acid, another powerful antioxidant (6)
Choline, a vital nutrient with anti-inflammatory properties (7)
Lecithin, a healthy fat that can help lower cholesterol levels (8).

Many of these compounds act as antioxidants. Antioxidants are molecules that help protect the body's cells from free radicals. Free radical damage has been linked to aging, cancer and other dangerous diseases. Studies suggest that nettle extract may increase antioxidant blood levels (9, 10).

Bioactive compounds of the roots

Nettle roots have a significantly different chemical profile than the leaves, containing only half as much quinic acid and almost no caffeic acid. However, the roots also contain some compounds that are not found in the leaves, such as fatty acids, plant sterols, secoisolariciresinol, vanillin and scopoletin. The compounds in the roots could protect against heart disease, affect the brain and lower cholesterol levels. The root is also particularly effective in protecting against benign enlargement of the prostate (11, 12).

Mechanisms of action

Nettle acts as an antioxidant and prevents the oxidation of fats, linoleic acid, deoxyribose and muscle protein, thereby protecting many of the body's tissues from oxidative stress (13). It also reduces the release of pro-inflammatory cytokines and reduces biomarkers of inflammation such as TNF-a, IL1, IL-6 and hs-CRP. It impairs the transmission of pain signals and can thus reduce pain (14, 15). These anti-inflammatory effects also appear to help with allergies, nasal congestion and arthritis (13).

What is nettle used for?

Nettle is used to treat the following health problems and has the following potential health benefits.

Benign enlargement of the prostate

Nettle is a common treatment for symptoms of benign prostatic hyperplasia. Benign prostatic hyperplasia is a non-cancerous condition that causes enlargement of the prostate and can lead to difficulty urinating and sexual dysfunction. Some research shows that nettle root can be helpful in treating this problem while having little or no risk of side effects (16, 18). Experts are not sure which components of the plant are responsible for this effect.

In a six-month study of 558 subjects, nettle root significantly improved several markers of prostate health (17):

Relief in the lower urinary tract
Maximization of the rate of urine flow
Reducing the size of the prostate
Improvement of the International Prostate Symptom Score

Another study combined nettle and saw palmetto extracts. This combination was as effective and better tolerated than the prescription drug finasteride, which is used to treat prostate enlargement (19). It is worth noting that a nettle root extract was significantly more effective than leaf or stem extracts in studies of subjects with benign prostate enlargement. This could be related to the high lignan content of the root, which is lacking in the leaves. Further scientific research is also needed to find out how effective this type of treatment really is.

Allergies

Nettle can be helpful in reducing symptoms of hay fever by acting as an anti-inflammatory and lowering histamine levels. Some studies have linked nettle leaf treatment with relief from allergy symptoms such as sneezing, runny nose and itchy eyes (20). In one study, 57% of subjects rated nettle as effective in relieving allergies, with 48% of subjects saying that nettle was more effective than the allergy medications they had previously used (21). The leaves of stinging nettle contain histamine. However, further studies are needed to fully understand how this plant can reduce mast cell activation despite its histamine content. Many of the other bioactive compounds probably work together to achieve the allergy-reducing effects (22).

Nettle can relieve joint pain and arthritis

Scientific research has found evidence that rubbing nettle leaves on sore joints to induce inflammation can provide pain relief. This method was used in ancient Rome to relieve chronic rheumatism, but science is only just beginning to investigate these effects (23). There is evidence that such use of nettle leaves can also reduce lower back pain, dull aches and knee pain (25, 26) One study also found that eating steamed nettle leaves is a helpful addition to the anti-inflammatory drug diclofenac.

The anti-inflammatory properties of nettle could potentially help reduce arthritis symptoms. A combination of nettle and devil's claw extract was shown to significantly reduce arthritis symptoms in a 12-week study of 92 arthritis patients (26). These effects may be due to nettle's ability to inhibit the activation of a protein called NF-kB, which would otherwise increase the production of pro-inflammatory compounds. NF-kB is often overactive in people with arthritis (27).

Water retention

Nettle is used in the form of tea as a diuretic to promote the elimination of excessive water retention through the urine. Scientists have confirmed this effect of nettle in rats (28). The correct use of diuretics can help with numerous health problems by

lowering blood pressure
compensating for poor kidney function
reducing water retention

Nettle extract can support wound healing

In rats, nettle extracts, when applied to the skin, improved the quality of wound healing in second-degree burns. They accelerated healing and reduced scarring more effectively than conventional methods (vaseilne and silver sulfadiazine) (29). A small study with 8 experimental burns and a gel with nettle leaf extracts and arnica extracts seems to confirm these benefits (30).

Nettle leaves could lower blood sugar levels

Nettle leaves and stems - but not the roots - may help lower blood sugar levels. Chemicals in nettle leaves appear to stimulate the release of insulin and other compounds that lower blood sugar levels (31). In a study of 92 subjects, a nettle extract reduced fasting blood glucose and other blood sugar levels more effectively than a placebo (32). In studies with rats, a nettle extract was also able to reduce blood sugar levels and increase insulin levels (33). A nettle extract was able to improve blood sugar balance in mice and help with insulin resistance, which delayed the onset of type 2 diabetes (34).

Nettle has anti-inflammatory effects

Nettle leaf extracts can reduce inflammatory markers (TNF-a, IL-1, IL-6, NF-kB, etc) and reduce inflammation in the body (35). In a study of 37 arthritis patients, a combination of nettle tea with diclofenac (a non-steroidal anti-inflammatory drug) enhanced the anti-inflammatory effects of the drug (36). In mouse immune cells (macrophages), nettle was as effective as celastrol from Wilford's trifoliate fruit in reducing inflammation. Both compounds were found to be effective antioxidants and anti-inflammatories (37). Nettle also inhibited human leukocyte elastase, which is known to increase inflammation (38).

Nettle could increase free testosterone levels

Free testosterone is the testosterone available in the blood that is not bound to sex hormone binding globulin (SHBG for short). The less testosterone is bound to SHGB, the more testosterone is available for the body to use. Testosterone bound to SHGB cannot be used by the body. Stinging nettle contains substances called lignans that bind SHGB. This reduces the amount of SHGB that testosterone can bind.

Thus, although nettle extract cannot increase testosterone levels, it can potentially increase the amount of testosterone available (39, 40). Indeed, multiple cell studies have shown that lignans from nettle root reduce the binding of SHGB to testosterone (41, 42). There is also evidence that stinging nettle can block the conversion of testosterone to estrogen - an effect that can be enhanced by the addition of saw palmetto. This combination appears to act on the enzyme aromatase, which converts testosterone to estrogen (43).

Stinging nettle could lower blood pressure

Around one in three adults suffers from high blood pressure. High blood pressure is a serious health problem as it increases the risk of heart disease and stroke, which are among the leading causes of death worldwide. Nettle is traditionally used to treat high blood pressure. In vitro and animal studies show that nettle can lower blood pressure in several ways. First, it may stimulate nitric oxide production, which relaxes the muscles of the blood vessels, helping to dilate them (44). In addition, stinging nettle contains compounds that can act as calcium channel blockers, which relieves the heart by reducing the force of contractions (45). In animal studies, nettle products have been shown to lower blood pressure while increasing the heart's antioxidant defenses (46).

Other potential benefits

Nettle may reduce bleeding: Medications containing nettle extracts have been shown to reduce excessive bleeding - especially after surgery (47).
Nettle can promote liver health: The antioxidant properties of stinging nettle could protect the liver from damage caused by toxins, heavy metals and inflammation (48, 49).

Dosage

To date, optimal dosages have not been established for any area of application of stinging nettle.

Can stinging nettle be taken naturally with food?

Nettle can be eaten on its own or as an ingredient in food. The nettle leaves must first be boiled or steamed to destroy the tiny hairs, which contain a number of irritating chemicals. For most medicinal uses of nettle, more of the plant is used than would typically be eaten.

Risks and side effects

Side effects

Skin contact with the plant's hairs or sap causes a burning sensation, itching and reddening of the skin. Nettle can lower blood pressure, raise or lower blood sugar levels and cause digestive problems. Nettle can also promote bleeding and cause uterine contractions, which is why pregnant women should avoid nettle products to be on the safe side.

Risks

You should avoid nettle products if you are allergic or sensitive to nettle or plants belonging to the same family. As there is not enough information on the safety of nettle during pregnancy and breastfeeding, pregnant and breastfeeding women should not use nettle products. Elderly people and people with low blood pressure should be cautious when using nettle products as nettle can potentially cause low blood pressure. Diabetics should also be cautious when using nettle products as nettle can lower or raise blood sugar levels.

Interactions

Nettle can interact with some medications, so care should be taken when using blood-thinning medications, diuretics, blood pressure medications and anti-inflammatories. In addition, nettle may also interact with alpha-blockers and other medications. Interactions with other medicinal plants and supplements are also possible.

Dosage forms

Nettle is usually available in the following forms

Tea
Capsules (leaf or root extract)
Loose leaves
Dried roots
Cream or gel (for the treatment of arthritis and pain)

It is also possible to pick fresh nettles and use them in recipes.

Dosage

There are no official recommendations for an effective dosage of nettle, as no study has yet been conducted to determine these dosages. Different studies have associated different dosages with desirable effects. A dosage of 450 mg dry nettle root extract has been associated with beneficial effects in benign prostatic hyperplasia (50). The increase in free testosterone levels is dose-dependent.

A root tincture with a concentration of 0.6 mg/ml was able to significantly reduce the binding of testosterone to SHGB and at a concentration of 10 mg/ml the binding was completely blocked (51). For commercial root extracts, the recommended intake is usually between 275 mg and 2 grams per day. However, the quality and active ingredient content of these extracts can vary greatly. Fresh nettle leaves can significantly reduce pain when placed directly on the joint affected by arthritis for 30 seconds per day (52).

Stinging nettle

Nettles contain many nutrients

Bioactive compounds of the leaves

Bioactive compounds of the roots

Mechanisms of action

What is nettle used for?

Benign enlargement of the prostate

Allergies

Nettle can relieve joint pain and arthritis

Water retention

Nettle extract can support wound healing

Nettle leaves could lower blood sugar levels

Nettle has anti-inflammatory effects

Nettle could increase free testosterone levels

Stinging nettle could lower blood pressure

Other potential benefits

Dosage

Can stinging nettle be taken naturally with food?

Risks and side effects

Side effects

Risks

Interactions

Dosage forms

Dosage

References

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