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Stinging Nettles: The Herbal Superhero and Multi-Vitamin

I don’t know why it’s taken me so long to share this plant ally with you because it’s my favorite. Stinging nettles is what herbalists call the multi-vitamin of herbs as it is packed rich with minerals and vitamins. I honestly feel like superwoman when I drink it and it’s for that reason that I drink it daily and I recommend all my clients make nettle infusions a part of their daily diet. They are integral to overall nutritional balancing, which is essential to mental and emotional health. My kids also love it as it is nourishing and relaxing and they often ask for it when they’re feeling a bit anxious or worried.


Nettle infusions are a nerve tonic and blood cleanser that nourish the adrenal glands, the liver, the kidneys, the blood, our immune and endocrine systems. They work very quickly in relieving symptoms of fatigue, brain fog, anxiety, insomnia, and even allergies as they are a natural antihistamine. They are also helpful in increasing milk supply in nursing mothers, as they increase metabolism and energy while reducing stress and alleviating fatigue. They are good for all age groups and conditions.


I personally consider nettles one of my best friends. Nettle infusions have never failed me when I’m feeling down mental/emotionally or physically. I love nettles because of how much TLC they offer. In fact, I think Popeye may have been eating nettle leaves not spinach and I’m pretty sure most superheroes have it as their primary superhero booster. Why waste $50 on multi-vitamins when you can drink nettle infusions?


It can be especially helpful and supportive during times of crisis and to help regulate our nervous systems when in trauma response. My favorite tea blend when in crisis mode is nettles with oat straw and rose. Oat straw is also mineral rich and helps to settle and sedate our nerves; while rose is a heart medicine, increasing the hearts capacity to process and transmute difficult emotions.

Back to nettles though, nettles are a super food and often referred to as the herbal multi-vitamin in health circles. Drinking 2-4 cups daily for at least 6 weeks is an easy way to deliver nutrients to the body. You can definitely do them for longer than 6 weeks though! You can mix things up and add some more infusions to your rotation as well. Many herbalists say that nettle infusions are better than multivitamins.


The infusions are full of B vitamins, iron, magnesium, calcium, potassium, sulfur, boron, and trace minerals.

· calcium (1000 mg per quart of infusion)

· magnesium (300 mg per quart of infusion)

· potassium (600 mg per quart of infusion)

· zinc (1.5 mg per quart of infusion)

· selenium (.7 mg per quart of infusion)

· iron (1.5 mg per quart of infusion)

· manganese (2.6 mg per quart of infusion)

· plus chromium, cobalt, phosphorus, copper, sulphur, silicon, and tin.

· Nettle is super-charged with vitamins:

· Vitamin A from {beta carotene}(5000 IU per quart of infusion)

· Vitamin B complex, especially thiamin, riboflavin, niacin, and folate

· Plus Vitamin C, Vitamin D, and Vitamin K ”

**To make infusions: Steep one ounce (about one cup) of dried nettles in a quart of hot water for at least 4 hours- leaving it overnight is perfect. Strain the herbs and store the liquid in the fridge. Some reuse the herbs to make another quart or 2. Mason jars are perfect for making these infusions. You can drink hot or cold.


Because nettles are mineral and vitamin rich, it’s best not to consume as an extract, tincture or in pills but as an infusion or cooked in food. There are some lovely recipes for nettles including sautéed nettles, nettle pesto, nettles soup etc. I always make sure to put some nettles in my bone broth for an increased mineral punch.

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