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How to Make a Nettle Infusion + Stinging Nettle Benefits

· Blog,Real Food,Healthy Living,Ancestral Food,Health

How to Make a Nettle Infusion + Stinging Nettle Benefits

My simple nettle infusion is a powerful way to harness the benefits of this ancient herb. It’s easy to make, very economical, and a must-have for allergy season. It’s such a nourishing drink on so many levels. Shout out to my brilliant health coach, Lisa Kamont of Inspiring Health NC, for introducing me to nettle infusions!

What is Stinging Nettle?

Stinging nettle is a leafy plant that looks similar to mint and is found in most temperate regions around the world. The root of its Latin name Urtica dioica means “to burn” – which describes the stinging, burning sensation you get if you touch the tiny hairs on its fresh leaves! This happened to me on a mountain hike and it was not pleasant. Fortunately, the dried leaves do not have this "special feature."

Stinging Nettle Benefits

Stinging nettle has been used for centuries in traditional medicine. This herbal remedy has so many incredible uses! Here are just a few stinging nettle benefits that I love:

  • Nettles are rich in nutrients! They contain minerals like calcium, iron, and magnesium. They also provide vitamins A, C, K and several B vitamins, as well as high levels of antioxidants.
  • Stinging nettle reduces inflammation. This can help with a variety of inflammation-based conditions, such as arthritis (source). 
  • Incredible allergy support. Stinging nettle is famous for reducing allergy symptoms – especially hay fever. 
  • Lowers blood pressure. For anyone with high blood pressure, nettles are a lifesaver! Stinging nettle was often used in traditional medicine to reduce high blood pressure (source).
  • Maintain healthy blood sugar levels. This has been well-researched, including one study that shows nettles can reduce fasting blood sugar in patients with type 2 diabetes (source).
  • Stinging nettle is a gentle, natural diuretic. Have you been retaining water? Nettles can help! This herb provides kidney and bladder support, which helps you maintain water balance.
  • Tons of support for women’s health. From stimulating milk production for nursing moms to taming heavy periods, women should always have stinging nettle on hand.
  • For men’s health too! Nettles can support healthy testosterone levels (in both men and women). This herb also plays a key role in prostate health for men.
  • Healthy hair growth. Because stinging nettles are rich in minerals like silica and sulfur, this herb can support healthy hair, skin, and nails. 

Nettle Infusion vs. Nettle Tea

Nettle tea is a common method for enjoying all the stinging nettle benefits. So why make an infusion instead?

It’s simply more powerful! 

This nettle infusion uses high concentrations of the herb and the mixture steeps for a longer time. This allows more of the nutrients and medicinal properties to be infused from your nettles. It’s a much more potent remedy than nettle tea.

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How to Make a Nettle Infusion

Here’s my quick and easy method for making your nettle infusion. In the photo above, I doubled the recipe for a large 8-cup mason jar.


  • 1 ounce of dried stinging nettle leaf (This is typically 1 packed measuring cup of the dried leaves. I've purchased nettle here and here.)
  • 4 cups of filtered water


  1. Bring water to a boil.
  2. Place your dried nettle leaf into a mason jar.
  3. Pour hot water over the herbs.
  4. Allow the infusion to sit at room temperature for at least 4 hours (overnight is better but the taste will be stronger).
  5. Your infusion should be dark green in color with a sharp, earthy taste.
  6. Strain into a clean storage jar, and drink 4 - 8 ounces as needed. Consider starting with 2 ounces and assess how you feel.
  7. Refrigerate and consume within 3 days.
I prefer to drink the infusion at room temperature or slightly warmed but you can also enjoy it over ice. Some choose to add additional flavor with fresh lemon juice (or doTERRA lemon essential oil), a splash of organic cranberry juice concentrate, or warmed with coconut milk & honey.

Have you tried using stinging nettle?

Are you excited to try this nettle infusion? Have you tried using this herb before? Share your thoughts in the comments!