Stinging Nettle
herbs
Stinging nettle (Urtica dioica) is a nutrient-dense herb traditionally used to support joint health, prostate function, and inflammatory response. Rich in minerals and phytochemicals, it has been employed in herbal medicine for centuries across Europe and Asia.
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Benefits
Dosage
Typical Dose
300-600 mg dried leaf extract daily, or 1-3 cups of tea (2-3 grams dried leaf per cup)
Upper Limit
1200 mg daily in divided doses
Timing
With meals; can be taken any time of day
Forms & Bioavailability
Dried leaf tea
Moderate; traditional preparation allows good mineral extraction
Standardised extract (root or leaf)
High; concentrated and consistent active compounds
Freeze-dried powder
High; retains nutrient profile well
Tincture
High; rapid absorption
Side Effects
Interactions
Research Summary
Moderate evidence supports nettle's use for joint health, particularly in osteoarthritis management. Multiple clinical trials demonstrate benefit for benign prostatic hyperplasia symptoms. Rich mineral content and presence of bioactive compounds (chlorogenic acid, caffeic acid) support traditional uses. Further research needed on long-term safety and optimal dosing protocols.
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The Bottom Line on Stinging Nettle
Stinging Nettle is well-researched with strong evidence supporting its primary benefits.It is most commonly used for supports joint health and may reduce symptoms associated with osteoarthritis and promotes urinary tract health and supports healthy prostate function in men. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Stinging Nettle
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