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The Mighty Nettle

Posted on 14th May, 2025
Female nettle plant

You can catch me purposely brushing my hands through stinging nettles on walks and runs around the Surrey Hills. Why? Because after doing this for two springs in a row, I noticed that I had no arthritis pain during the winters that followed. Last summer, I forgot to do it—and sure enough, the arthritis returned. It’s an old practice called urtication, and I can personally vouch for its power.
 
Male nettle plant

The Generous Nettle: Food, Medicine & Folklore

Often overlooked as a common weed, nettle is one of the most nutritious, medicinal, and versatile plants in the wild. In folklore, it was believed to ward off evil, boost vitality, and offer protection. Its sting, though sharp, has long hinted at its potent gifts.

Leaves: Mineral-Rich & Medicinal

Harvest young leaves in early spring (the top 4-6 leaves), before flowering. These are packed with iron, calcium, magnesium, silica, and vitamins A, C, and K, making them ideal for soups, teas, or cooked like spinach. You can also use them to colour your cake green! I make a yummy moss inspired nettle cake. You can click this LINK for the recipe. Some of the nettles exposed to more sun are just starting to show their seeds, so you need to be quick! Only pick the top 4-6 leaves.

Medicinally, nettle leaves are:

  • Anti-inflammatory – excellent for joint pain and arthritis
  • Antihistamine – reduces hay fever and seasonal allergies
  • Diuretic – supports the kidneys and urinary system
  • Mineral-rich – helps with fatigue, anaemia, and general vitality

Make a daily infusion by steeping dried nettle overnight, or drink fresh tea to enjoy its benefits. Or, like I do, practice urtification!

Nettle is a dioecious plant, meaning male and female flowers grow on separate plants. The term comes from Greek: di-(two) and oikos (house). Two households, instead of one, compared to monoecious plants, where the male and female live in one household! You’ll see the difference on how the seeds droop on the female plants, and flowers stick out nearly horizontally on the male plants. Don’t worry if you confuse them. You just get more nutrients from the female seeds, with higher concentration of essential fatty acids, vitamins, minerals, and antioxidants. 
 
Female nettle plant

Seeds: Restorative & Energising

Nettle seeds ripen in mid to late summer and can be harvested once they droop and firm up. They act as a gentle adaptogen, supporting adrenal health, mental clarity, and energy levels—perfect for burnout or exhaustion.

Use raw or dried, sprinkled on food like porridge and yogurt, or infused in honey. A little goes a long way! You can also make delicious chocolate nettle bites by blending dark chocolate, dates, coconut oil, shaping the scoops of the mixture into little balls, then roll them into nettle seeds. Click on this LINK for the recipe.

Roots: Deep Medicine

Best harvested in autumn or early spring, nettle root supports hormonal balance, prostate health, and urinary issues, particularly in men. Roots are commonly prepared as tinctures or decoctions.

A Natural Antidote
 
Broadleaf plantain (Plantago major)

If you do get stung, look nearby for plantain (Plantago major or P. lanceolata). Crush the leaves and rub them onto the sting—it’s a reliable remedy for reducing itch and inflammation.

Next time you see a patch of nettles, don’t walk around it—pause. This humble plant might just be the most generous ally on the path.

Enjoy the sunshine and I hope I gave you a reason to keep nettle in your garden!

Ribwort plantain (Plantago. lanceolata)
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