Herbs (Global Traditional) · European
Urtica dioica (Stinging Nettle)
Moderate Evidencebotanical
Hermetica Superfood Encyclopedia
Stinging nettle (Urtica dioica) contains bioactive compounds including histamine, acetylcholine, and flavonoids that inhibit inflammatory pathways. Research demonstrates anti-inflammatory effects through NF-κB pathway suppression and antimicrobial activity against antibiotic-resistant bacteria.
Urtica dioica (stinging nettle) is a perennial flowering plant native to Europe, Asia, North Africa, and North America, growing in temperate regions on nitrogen-rich soils. Bioactive compounds are primarily extracted from leaves, roots, stems, and flowers using water, methanol, hexanes, or dichloromethane solvents, with leaves being the most studied plant part for their flavonoid and phenolic acid content.
No human clinical trials, randomized controlled trials, or meta-analyses were found in the research dossier. Current evidence is limited to in vitro studies showing anti-inflammatory effects through NF-κB inhibition in murine macrophages and antimicrobial activity against various bacterial strains.
No clinically studied dosage ranges for human use have been established in the available research. Standardization details for extracts (such as percentage of flavonoids or phenolic acids) are not specified in current studies. Consult a healthcare provider before starting any new supplement.
Per 100 g of blanched/cooked leaves (approximate values): Energy 42 kcal; Protein 2.4–6.9 g (notably high for a leafy green, contains all essential amino acids); Fat 0.1–0.7 g; Carbohydrates 3.0–7.1 g; Dietary fiber 2.2–6.1 g. MINERALS: Iron 1.6–7.8 mg (non-heme; bioavailability enhanced by co-occurring vitamin C), Calcium 428–481 mg (moderate bioavailability, partially limited by oxalate content ~4.5 g/100 g dry weight), Magnesium 57–71 mg, Potassium 334–508 mg, Phosphorus 63–71 mg, Manganese 0.7–0.9 mg, Zinc 0.34–0.46 mg, Silica (silicon dioxide) 1.0–4.0% dry weight (notable accumulator), Boron ~4.3 mg/kg dry weight, Selenium trace amounts. VITAMINS: Vitamin C 12–76 mg (varies greatly with preparation; heat-sensitive), Vitamin A (as β-carotene) 2,011–5,920 µg RAE equivalent per 100 g dry weight, Vitamin K1 (phylloquinone) ~498 µg per 100 g fresh, Folate ~14–30 µg, Riboflavin (B2) ~0.16 mg, Thiamine (B1) ~0.008 mg. BIOACTIVE COMPOUNDS: Phenolic acids including chlorogenic acid (5-caffeoylquinic acid, 0.3–1.8% dry weight), caffeic acid, and caffeoylmalic acid; Flavonoids including quercetin-3-O-rutinoside (rutin, 0.02–1.6% dry weight), kaempferol-3-O-rutinoside, and isorhamnetin glycosides; Scopoletin (coumarin, trace–0.08%); Lignans including secoisolariciresinol and neoolivil; Lectins (Urtica dioica agglutinin/UDA, ~0.1% dry root); Polysaccharides (glucans, rhamnogalacturonans) in root ~5–10% dry weight; Phytosterols including β-sitosterol (~0.03–0.06% dry root) and its 3-O-β-D-glucoside, stigmasterol, campesterol; Root-specific compounds: scopoletin, lignan glycosides, and 3,4-divanillyltetrahydrofuran; Stinging trichome contents (fresh leaf): histamine (~0.1–1%), serotonin (5-hydroxytryptamine), acetylcholine, formic acid, and leukotrienes B4 and C4 (destroyed by cooking/drying); Fatty acids in seeds: linoleic acid (~79% of oil), α-linolenic acid (~4%), oleic acid (~8%), tocopherols (~38 mg/100 g oil); Chlorophyll content high in fresh leaves (~0.5–1.5% dry weight), contributing to significant antioxidant capacity. BIOAVAILABILITY NOTES: Cooking, steaming, or blanching denatures stinging trichome irritants and reduces oxalate content by 30–50%, substantially improving calcium and mineral bioavailability; drying preserves most phenolic and flavonoid content; iron absorption is moderate due to simultaneous presence of vitamin C (enhancer) and oxalates/fiber (inhibitors); fat-soluble carotenoids and vitamin K are best absorbed when consumed with dietary fat; UDA lectin in raw preparations is partially resistant to gastric digestion but is largely inactivated by heat processing.
Stinging nettle's anti-inflammatory effects occur through inhibition of the NF-κB signaling pathway in lipopolysaccharide-stimulated macrophages, reducing pro-inflammatory cytokine production. The plant's antimicrobial compounds disrupt bacterial cell membranes and metabolic processes, showing efficacy against gram-positive bacteria like MRSA and gram-negative species like Vibrio parahaemolyticus. Bioactive constituents including lectins, polyphenols, and organic acids contribute to these therapeutic mechanisms.
Current evidence for stinging nettle consists primarily of in vitro laboratory studies rather than human clinical trials. Anti-inflammatory research has been conducted using cell culture models with lipopolysaccharide-stimulated macrophages, demonstrating NF-κB pathway inhibition. Antimicrobial studies show minimum inhibitory concentrations (MIC) ranging from 0.13-16.33 mg/mL against various bacterial strains including MRSA, Bacillus subtilis, and Vibrio parahaemolyticus. Human clinical data remains limited, requiring larger randomized controlled trials to validate therapeutic benefits.
Stinging nettle may cause allergic reactions in sensitive individuals, particularly skin irritation from fresh plant contact. The herb can interact with anticoagulant medications like warfarin due to its vitamin K content, potentially affecting blood clotting. Diuretic effects may enhance the action of water pills and blood pressure medications, requiring monitoring. Pregnant and breastfeeding women should avoid stinging nettle supplements due to insufficient safety data and potential uterine stimulation.
