Herbs (Global Traditional) · European
Stinging Nettle (Urtica dioica) (Urtica dioica)
Strong Evidencebotanical
Hermetica Superfood Encyclopedia
Stinging nettle (Urtica dioica) is a perennial herb containing bioactive compounds including polysaccharides, lectin UDA, and phenolic acids like chlorogenic acid. These compounds demonstrate potential antiprostatic activity and may support healthy blood sugar metabolism through β-cell protection.
Stinging nettle (Urtica dioica) is a perennial flowering plant native to Europe, Asia, North America, and northern Africa. The plant is primarily harvested for its leaves, roots, and stalks, with extraction methods including aqueous extraction, Soxhlet extraction with solvents, and hydrodistillation for volatile compounds.
The available research lacks human clinical trials, RCTs, or meta-analyses for Urtica dioica. While biochemical mechanisms have been identified, including antiprostatic activity from polysaccharides and aromatase inhibition from specific fatty acid compounds, no PubMed PMIDs or clinical study data were found in the research dossier.
No clinically studied dosage ranges, standardized forms, or specific preparation methods have been established in the available research. Consult a healthcare provider before starting any new supplement.
Per 100 g of blanched/cooked leaves (approximate values): Energy 42–50 kcal; Protein 2.4–6.9 g (notably high for a leafy green, containing all essential amino acids); Fat 0.1–0.7 g; Total carbohydrates 3–7 g; Dietary fiber 3.1–6.9 g. MINERALS: Iron 1.6–7.8 mg (non-heme; bioavailability enhanced by co-occurring vitamin C, ~30–80 mg/100 g fresh leaf), Calcium 481–630 mg (though bioavailability is moderate due to co-occurring oxalates, estimated ~20–30% absorption), Magnesium 57–71 mg, Potassium 334–410 mg, Phosphorus 63–105 mg, Manganese 0.7–0.9 mg, Zinc 0.3–0.5 mg, Silica/Silicon 1.5–4 mg, Boron ~4.3 mg/kg dry weight, Selenium trace amounts. VITAMINS: Vitamin A (as β-carotene/pro-vitamin A) 2,000–2,900 µg RAE/100 g dry weight (~498 µg/100 g cooked leaf), Vitamin C 30–80 mg (fresh; significantly reduced by drying/prolonged cooking), Vitamin K1 (phylloquinone) ~500 µg/100 g (exceptionally high), Folate ~30 µg, Vitamin E (α-tocopherol) ~0.8 mg, small amounts of B-vitamins including thiamine (~0.008 mg), riboflavin (~0.16 mg), niacin (~0.4 mg). BIOACTIVE COMPOUNDS — Leaves: Chlorogenic acid 0.3–1.2% dry weight; Rutin (quercetin-3-O-rutinoside) 0.02–0.6% dry weight; Quercetin and kaempferol glycosides (total flavonoids ~1–2% dry weight); Caffeic acid and caffeoylmalic acid; Scopoletin (coumarin); Chlorophyll a & b (combined ~2–5 mg/g dry weight); Carotenoids including β-carotene, lutein, and zeaxanthin (total ~50–100 mg/100 g dry weight); Fatty acids in trichomes include formic acid, histamine (~0.1–1%), serotonin (5-HT), and acetylcholine (responsible for sting). BIOACTIVE COMPOUNDS — Roots (used medicinally): Polysaccharides (glucans, rhamnogalacturonans); Urtica dioica agglutinin (UDA lectin, ~0.1% dry root); β-Sitosterol and stigmasterol (phytosterols, combined ~0.03–0.06%); Scopoletin (~0.01–0.08%); Lignans including (+)-neoolivil, secoisolariciresinol, and 3,4-divanillyltetrahydrofuran (trace–0.005%); 3,4-divanillyltetrahydrofuran acts as a sex hormone-binding globulin (SHBG) ligand. BIOACTIVE COMPOUNDS — Seeds: Fixed oil 25–33% containing linoleic acid (~72%), oleic acid (~8%), palmitic acid (~5%); Tocopherols ~100–200 mg/kg oil. BIOAVAILABILITY NOTES: Blanching/steaming destroys stinging trichomes and reduces oxalate content by ~30–50%, improving mineral bioavailability; drying retains most phenolics and minerals but reduces vitamin C by up to 80%; the high vitamin C content in fresh leaves enhances non-heme iron absorption; oxalate-to-calcium molar ratio (~0.4–0.7) is more favorable than spinach (~1.0+), meaning calcium is relatively more bioavailable; fat-soluble carotenoids and vitamin K1 require dietary fat for optimal absorption; UDA lectin in root extracts is resistant to gastric degradation, remaining bioactive orally.
Stinging nettle root polysaccharides and lectin UDA exhibit antiprostatic activity by inhibiting prostate cell proliferation and reducing inflammation markers. The phenolic compounds chlorogenic acid and rutin protect pancreatic β-cells from oxidative stress and support glucose metabolism through enhanced insulin sensitivity. These mechanisms involve modulation of inflammatory pathways and antioxidant enzyme activation.
Current evidence for stinging nettle is primarily from preclinical studies, with preliminary research showing promising results for prostate health support. No robust human clinical trials have been reported for the antiprostatic effects of root extracts. Studies on blood sugar metabolism support are also in early stages, mostly consisting of in vitro and animal model research. More human clinical trials are needed to establish therapeutic efficacy and optimal dosing protocols.
Stinging nettle is generally well-tolerated when consumed as a supplement, though fresh plant contact causes skin irritation. May interact with diabetes medications by enhancing blood sugar lowering effects, requiring glucose monitoring. Can potentially interact with blood pressure medications and diuretics due to its mild hypotensive properties. Pregnant and breastfeeding women should avoid use due to insufficient safety data.
