Nettle Root and Women's Hormonal Health

An Ally for Women's Endocrine Health and PCOS Management

For many, encountering the sting of Stinging Nettle (Urtica dioica) while exploring the forest—or even the backyard—leaves a lasting impression. In the form of a painful rash. Temporary. But still painful. While its sting often defines it, the reality is that nettle is a remarkable phytotherapeutic that holds far more than meets the eye. Historically praised for a myriad of many uses—and not limited to medicinal uses—nettle leaf has garnered much of the popular attention, particularly for its ability to support women’s health and, to a lesser extent, as a functional food. However, its root—an often-overlooked part—has begun to gain recognition for its ability to promote hormone balance and endocrine health in women and men, and for its potential in helping to manage difficult-to-treat conditions such as Polycystic Ovarian Syndrome (PCOS).

Nettle's Legacy in Herbalism and Traditional Medicine

For centuries, nettle has been a cornerstone of traditional medicine, valued across cultures from Asia and Europe to South Africa. With over 2,000 years of documented use as a plant medicine, nettle has earned its reputation as a staple in Western herbalism. Today, as interest in herbalism grows, and the science to back herbalism validates traditional wisdom, the potential of nettle—leaf and root—is being rediscovered.

As research continues to reveal and confirm nettle’s nutritional and therapeutic properties, it is becoming increasingly clear that this unassuming—and widely available—plant offers untapped potential. There’s wisdom in the weeds.

Nettle is a Misunderstood Plant with Promising Benefits

What can we learn from looking in the weeds? Emerging research confirms that nettle is much more than a nuisance—that it is a potent phytotherapeutic and a functional food. At RAW Forest Foods, we’ve been working with Nettle Root for well over a decade. Through our use and study, we’ve come to understand the significant role that Nettle Root can play in supporting women’s hormonal health, particularly in the context of managing PCOS.

In the sections that follow, we will explore how nettle—in the form of Nettle Root—can foster endocrine system health, balance hormone levels, and even help manage PCOS. But before that, we’ll look at the plant itself, Urtica dioica, to understand more about it. We’ll look at the wide scope of historical uses of nettle throughout the world. And we’ll do a quick intro to the endocrine system so that we can better understand how Nettle Root can do what it does.

A Global History of Nettle in the Healing Traditions

An Ethnobotanical Overview

Nettle (Urtica dioica), commonly known as Stinging Nettle, has been celebrated for thousands of years, across cultures, and throughout the world, for its nourishing and healing properties. From its leaves to its roots and stems, nettle has been a cornerstone in traditional medicine systems since time immemorial—a true ally with real versatility.

Classical and Traditional Chinese Medicine (TCM)

In Classical and Traditional Chinese Medicine, nettle—particularly its seeds—are interpreted as beneficial for nourishing Jing (Essence), supporting Kidney health, and Yuan Qi. Jing is considered the foundation of vitality, longevity, and reproductive health, encompassing and giving rise to both Kidney Yin and Kidney Yang.

Ayurvedic Medicine

In Ayurveda, nettle is valued for its cooling, cleansing, and nourishing properties, aligning with herbs that support Ojas—the vital essence linked to immunity, resilience, and overall vitality.

Traditionally, nettle is used to detoxify and to support what we understand today to be kidney and adrenal health. Nettle’s cooling nature makes it particularly effective for balancing excess Pitta, calming inflammation, and fostering harmony within the body. By gently cleansing while simultaneously replenishing, nettle reflects the Ayurvedic principle of restoring balance and promoting sustained vitality.

Ancient Egyptian and Greco-Roman Traditions

In ancient Egypt, nettle was prepared as infusions to treat arthritis pain, fatigue, and swelling. Practices and applications that align with our contemporary understanding of nettle’s anti-inflammatory properties.

Greek and Roman physicians—including Hippocrates and Galen—recognized nettle’s therapeutic potential. Nettle was prescribed for various conditions, including menstrual issues, asthma, chest pains, and skin disorders. Nettle’s diuretic properties were used to promote detoxification.

Medieval and Renaissance Europe

Throughout the Middle Ages, nettle was widely used within European herbalism. From the 5th to the 10th centuries, nettle was used to treat shingles, constipation, skin infections, and respiratory issues. By the Renaissance, nettle was being used to treat gout, eczema, and kidney health.

Beyond its medicinal uses, nettle served as a vital food source during times of scarcity, where its nutrient-rich leaves were steamed or boiled—offering nourishment when other resources were scarce.

First Nations / Native American Traditions

In precolonial North America, nettle offered use both as a medicinal and as a practical resource. Indigenous communities, including the Lakota and Ojibwa, used Nettle Leaf as part of spring tonics. Medicinally, nettle was valued for its role in supporting acute conditions, including fever, joint pain, and skin conditions.

As a practical resource, fibers from nettle were woven into cordage and nets. A practice not limited to the indigenous of precolonial North America.

Scandinavian Folk Medicine and Textiles

In Nordic and Scandinavian traditions, nettle was revered both for its therapeutic benefits and its versatility in textiles. Herbalists used nettle to treat conditions including gout, arthritis, and respiratory issues. At the same time, nettle’s strong fibers were woven into textiles—a practice dating back to the Viking era.

Archaeological digs have revealed burial shrouds with nettle woven into the cloth, offering a profound glimpse into nettle’s cultural and functional significance.

Eastern European Folk Medicine

In Eastern European folk traditions, nettle held both medicinal and practical significance, mirroring its use in Nordic, Scandinavian, and North American indigenous cultures. In Eastern European folk traditions, nettle was used to treat anemia, gastrointestinal discomfort, and to manage bleeding. Among Slavic communities, nettle carried symbolic importance, where it was woven into wreaths or hung in homes as a protective measure to ward off negative energy.

Modern German Pharmacopoeia (DAB)

Nettle continues to hold a distinguished place in Germany, where it is formally recognized in the German Pharmacopoeia (DAB). This acknowledgment highlights nettle’s scientifically supported role in contemporary herbalism ^[1]. Additionally, the Kooperation Phytopharmaka—a prominent authority on medicinal plants—has further affirmed nettle’s therapeutic importance by featuring it in the Encyclopaedia of Medicinal Plants.

German health authorities have also endorsed the use of nettle root for targeted applications, including prostate health, rheumatic discomfort, and kidney infections ^[2].

The Botany of Nettle

The Structure and Significance of Nettle

Known commonly as Stinging Nettle or Common Nettle, the plant we know as nettle (Urtica dioica) is a herbaceous perennial and a member of the Urticaceae family. Nettle (Urtica dioica) is native to Europe, Asia, northern Africa, and parts of North America. Nettle thrives in diverse climates and ecosystems, which has allowed it to become naturalized worldwide. Today, nettle (Urtica dioica) is widely distributed across the United States and is known by several regional names, including Tall Nettle, California Nettle, and Slender Nettle.

Classification and Key Species

The Latin binomial name for nettle is Urtica dioica. The genus Urtica includes approximately 25 distinct species. Among these, Urtica dioica—the nettle we know—is the most extensively studied and widely distributed.

Other key species within the Urtica genus include:

• Urtica urens – Dwarf Nettle
• Urtica pilulifera – Roman Nettle
• Urtica cannabina – Hemp Nettle
• Urtica galeopsifolia – Fen Nettle

Habitat and Adaptation

Nettle thrives throughout North America, its reach extending from the temperate climates of the Pacific Northwest and north into parts of Canada, reaching as far south as Mexico ^[3]. Preferring moist, nutrient-rich soils, nettle can be found in marshes, meadows, and along forest edges or waterways. Nettle is also a prolific and resilient colonizer of disturbed landscapes and can be found in recently logged or tilled areas, and along construction areas.

Physical Characteristics of the Nettle Plant

A mature Nettle plant can grow to an impressive height of four feet or more, earning it the nickname Tall Nettle. Its opposite, ovate leaves are serrated and feature a distinctive texture. The plant’s stems and leaves are covered in fine, stinging hairs called trichomes, which release chemical irritants as a defense against herbivores. These hairs are both a hallmark of the plant and a key to its survival.

Pollination and Reproductive Structures

Nettle produces small, green to yellow flowers that grow in axillary clusters. These flowers are wind-pollinated, and as a dioecious species, Urtica dioica bears male and female reproductive structures on separate plants. This division enhances reproductive efficiency, supporting the plant’s expansive growth and dispersal across its habitats.

Decoding the Sting: Nettle’s Defense Mechanism

The notorious sting of Nettle originates from its trichomes—hollow, silica-based hairs that act as a natural deterrent. When touched, these hairs break and inject a mixture of histamine, formic acid, acetylcholine, and other compounds into the skin, causing a sharp, stinging sensation. However, once dried or cooked, these chemical compounds are neutralized, making Nettle safe for handling and consumption.

Nutritional Profile of Nettle Leaf

Nettle Leaf is a Nutrient-Dense Phytotherapeutic Functional Food

Nettle Leaf is celebrated for its exceptional nutritional properties, making it both a valuable food source and a staple in herbal teas. Its nutrient-rich composition supports overall well-being, with particular benefits for promoting healthy skin, hair, and nails. Beyond these benefits, Nettle Leaf is a significant source of essential vitamins, minerals, and bioactive compounds that contribute to its reputation as a functional food.

Key Nutritional Highlights

• Protein Powerhouse: Nettle Leaf contains nearly double the protein content of spinach and parsley, making it an exceptional plant-based protein source ^[4].
• Abundance of Amino Acids: Richer in essential amino acids than Brussels sprouts and nearly comparable to almonds by weight, Nettle is particularly abundant in threonine, valine, isoleucine, leucine, phenylalanine, and lysine.
• Heart-Healthy Fats: Across its leaves, seeds, stems, and roots, Nettle contains beneficial fats, including oleic acid, linoleic acid, and alpha-linolenic acid, which support cardiovascular health.
• Phenolic Compounds: One gram of Nettle Leaf powder boasts twice the phenolic content found in 100 mL of cranberry juice. These phenolic compounds offer antioxidant, anti-inflammatory, antimicrobial, and even anticancer properties ^[5].
• Vitamin K Functional Food: A 100 g serving of raw Nettle Leaf contains an impressive 499 micrograms of vitamin K, ranking it among the richest plant sources of this vital nutrient ^[6].
• Mineral-Rich Profile: Nettle is a concentrated source of essential minerals, including calcium, potassium, magnesium, phosphorus, iron, sulfur, zinc, manganese, copper, nickel, and selenium ^[4]. These minerals play crucial roles in maintaining bone health, cellular function, and overall vitality.

Nettle’s Therapeutic Compounds

Beyond its impressive nutritional value, Nettle contains a wide range of medicinal compounds. The specific composition and potency of these compounds can vary depending on factors such as the plant’s origin, the time of harvest, and the specific parts of the plant used.

Bioactive Compounds in Nettle Stems and Leaves (Aerial Parts)

The aerial parts of Nettle are particularly rich in therapeutic compounds:

• Flavonoids: Rutin and rutinoside;
• Organic Acids: Caffeic acid, ferulic acid, chlorogenic acid, citric acid, and fumaric acid;
• Essential Oils: Carvacrol, naphthalene, and phytol;
• Other Active Compounds: Chlorophyll, tannins, and carotenoids (which are precursors to vitamin A) ^[7].

Medicinal Potential of Nettle Root (Subterranean Parts)

While Nettle Leaf is more widely recognized in U.S. herbalism, the root of Stinging Nettle is increasingly valued for its distinct therapeutic benefits, particularly in supporting hormonal health. Typically harvested in the fall before the ground freezes, Nettle Root contains bioactive compounds essential for endocrine support.

Key therapeutic compounds in Nettle Root include:

• Amino Acids: Glycine, cysteine, and tryptophan
• Flavonoids: Myricetin, quercetin, kaempferol, and rutin
• Phytosterols: β-sitosterol, 7β-hydroxysitosterol, 7α-hydroxysitosterol, and stigmasterol

These bioactive components will be explored further in the context of Nettle Root’s role in hormonal health in the following sections.

An Introduction the Endocrine System

The Foundation of Hormonal Health

Understanding the endocrine system is essential for appreciating the role Nettle Root can play in supporting hormonal balance. Traditionally, Nettle Root has been used to promote hormonal health by influencing the activity of key hormones produced by the adrenal glands and those involved in sexual and reproductive function. By exploring the intricate processes governed by the endocrine system, we can better understand how this remarkable herb aids in fostering overall well-being.

The Role of Hormones in the Body

Hormones act as chemical messengers produced by the endocrine glands, working together to regulate many of the body’s essential functions. These include:

• Growth and metabolism
• Sexual function and reproduction
• Heart rate and blood pressure
• Appetite and digestion
• Sleep-wake cycles
• Body temperature

After being released from their respective glands, hormones enter the bloodstream and travel to target tissues or cells. These cells contain specific receptors that bind to the hormones, triggering processes that maintain the body’s delicate balance. For instance, insulin binds to receptors on muscle and fat cells, signaling them to absorb sugar from the bloodstream.

Key Endocrine System Glands and Their Functions

The endocrine system is comprised of several critical glands, each with unique responsibilities:

• Pituitary gland: Often referred to as the "master gland," it regulates other endocrine glands and controls sex hormone production in both women and men.
• Thyroid gland: Produces hormones that regulate metabolism and energy levels.
• Adrenal glands: Secrete sex hormones, cortisol (the stress hormone), and other substances involved in the body’s stress response.
• Pancreas: Produces insulin, which helps regulate blood sugar levels.

Nettle Root, Hormone Modulation, and Key Enzymes

Nettle Root plays an essential role in modulating hormone levels, particularly by interacting with two significant substances: Sex Hormone-Binding Globulin (SHBG) and Aromatase. These interactions are critical for understanding Nettle Root’s potential in maintaining hormonal health and balance.

Sex Hormone-Binding Globulin (SHBG)

SHBG is a liver-produced protein that binds to and transports three vital hormones: estrogen, testosterone, and dihydrotestosterone (DHT). By regulating the availability of these hormones, SHBG influences their impact on the body:

• High SHBG levels: Reduce the amount of free testosterone available to tissues. In women, this can lead to decreased sexual desire and satisfaction, while in men, it may result in erectile dysfunction or impaired libido.
• Low SHBG levels: Indicate higher levels of free testosterone, which can disrupt hormonal balance. In women, elevated testosterone is often associated with Polycystic Ovarian Syndrome (PCOS), while in men, it may contribute to hair loss, prostate enlargement, mood changes, and aggression.

Aromatase and Hormonal Conversion

Aromatase is an enzyme responsible for converting testosterone into estrogen—a process essential for hormonal balance but problematic when dysregulated:

• Excessive aromatase activity can deplete testosterone levels and increase estrogen production, leading to imbalances.
• In men, elevated aromatase levels are linked to gynecomastia (breast enlargement).
• In women, excessive activity can disrupt menstrual cycles and contribute to estrogen dominance, a condition associated with mood swings, irregular periods, and other symptoms.

The Role of Estrogen in Health

In Women

While estrogen is most commonly associated with female health, it plays a multifaceted role in regulating sexual function, reproduction, and secondary sexual characteristics:

• Low estrogen levels: Can result in symptoms such as hot flashes, mood disturbances, vaginal dryness, and premature skin aging.
• High estrogen levels (estrogen dominance): Can lead to breast tenderness, irregular menstrual cycles, memory difficulties, and mood swings.

In Men

Although estrogen is often seen as a “female hormone,” it is equally crucial for male health. The most active form of estrogen, estradiol, plays several important roles in men:

• Regulating libido
• Supporting erectile function
• Promoting healthy sperm production ^[8]

However, excess estrogen in men can lead to health concerns, including:

• Infertility
• Gynecomastia (enlarged breast tissue)
• Erectile dysfunction

How Does Nettle Root Support Hormone Health in Women?

Nettle Root is a Natural Ally for Endocrine Harmony

Nettle Root is a key botanical for women’s hormonal health, offering targeted support for the endocrine system. Unlike many hormonal health supplements, which may focus on a single function, Nettle Root works across multiple pathways to regulate hormone production, modulate hormonal activity, and support the breakdown and clearance of excess hormones.

The Importance of Hormonal Balance for Women

Hormonal balance is critical for women’s health, as their endocrine systems are subject to significant fluctuations driven by life stages and external factors. These fluctuations are often influenced by:

• The menstrual cycle
• Pregnancy and postpartum recovery
• Menopause
• Breastfeeding
• Hormonal contraceptives

While natural, these shifts can result in imbalances that affect overall well-being. One of the most concerning outcomes of prolonged hormonal imbalance is excess estrogen, which has been linked to an increased risk of hormone-sensitive conditions, including breast cancer ^[9].

Estrogen and Long-Term Health Risks

Research indicates that prolonged exposure to elevated estrogen levels is associated with a higher risk of developing breast cancer. This risk is particularly pronounced when menstruation begins early or menopause is delayed, as both scenarios extend the body’s cumulative exposure to estrogen.

By regulating estrogen activity and promoting balance across the endocrine system, Nettle Root offers an evidence-based, natural approach to mitigating these risks and supporting long-term health.

Nettle Root and Sex Hormone-Binding Globulin (SHBG)

Optimizing Sex Hormone Levels

Nettle Root plays a pivotal role in hormone health by modulating the activity of Sex Hormone-Binding Globulin (SHBG). SHBG is a protein that binds to sex hormones such as estrogen and testosterone, regulating their availability to tissues.

Through its influence on SHBG, Nettle Root helps maintain a delicate balance in hormone levels:

• High SHBG levels: Reduce the availability of hormones to tissues, which can lead to diminished sexual desire or satisfaction in women and erectile dysfunction or low libido in men.
• Low SHBG levels: May result in an excess of free hormones, disrupting the endocrine system. In women, elevated testosterone levels linked to low SHBG are often associated with Polycystic Ovarian Syndrome (PCOS), while in men, they may contribute to conditions such as prostate enlargement, irritability, and hair loss.

By helping to optimize SHBG levels, Nettle Root ensures that hormones are available where they are needed while preventing an excess that could cause imbalance or dysfunction.

Nettle Root and Aromatase: Regulating Estradiol Production

In addition to influencing SHBG, Nettle Root impacts the activity of aromatase, an enzyme responsible for converting testosterone into estradiol. This conversion is a normal physiological process, but excessive aromatase activity can lead to:

• Testosterone depletion
• Elevated estrogen levels, particularly harmful forms of estradiol

Such imbalances have been associated with hormone-related cancers, including breast and uterine cancers. Nettle Root inhibits aromatase activity, reducing the production of excessive estrogen metabolites and helping to maintain healthy estradiol levels.

Nettle Root’s Dual Action in Hormonal Health

One of Nettle Root’s most compelling features is its ability to support hormonal health through a dual-action mechanism:

1. Enhancing hormone production when levels are low, such as during menopause or periods of hormonal imbalance.
2. Reducing hormone release when levels are sufficient, thereby preventing excessive production that could lead to estrogen dominance.

This dual action allows Nettle Root to adapt to the body’s hormonal needs, supporting balance and promoting well-being.

Conventional Medicine and Aromatase Inhibitors

In conventional medicine, aromatase inhibitors are commonly prescribed to regulate estrogen levels, particularly in hormone-receptor-positive breast cancer. Medications such as Arimidex (anastrozole), Aromasin (exemestane), and Femara (letrozole) work by lowering estradiol (E2) levels through the inhibition of aromatase.

Interestingly, Nettle Root exhibits a similar mechanism of action. Its active compound, β-Sitosterol, has been shown to inhibit aromatase activity effectively, making Nettle Root a natural alternative for supporting healthy estradiol levels. This mechanism underscores its potential in maintaining hormonal balance and mitigating the risks associated with estrogen dominance.

Nettle Root and Hormonal Imbalances in Women

Excessive aromatase activity is particularly relevant for women, as it can contribute to conditions such as:

• Early menarche (first period)
• Irregular menstrual cycles
• Enlarged uterus
• Uterine bleeding ^[10].

By inhibiting aromatase, the β-Sitosterol in Nettle Root reduces the conversion of testosterone into estradiol, thereby helping to regulate estradiol levels ^[11]. This action highlights why Nettle Root has earned recognition in the German Pharmacopoeia (DAB) for its therapeutic benefits in hormonal health ^[11].

Aromatase Inhibitors in Breast Cancer Treatment

Conventional Approaches to Hormone-Dependent Cancers

For postmenopausal women, aromatase inhibitors are a cornerstone of treatment for hormone-receptor-positive breast cancer. These medications work by reducing estradiol (E2) levels, thereby limiting the estrogen available to hormone-sensitive cancer cells ^[12].

Nettle Root as an Adjunct Phytotherapeutic Treatment

Nettle Root’s natural ability to inhibit aromatase offers a complementary approach to conventional therapies. For individuals seeking a more natural way to manage estrogen levels, Nettle Root provides an evidence-based alternative that aligns with integrative health practices.

A study conducted by Italian researchers highlights Nettle Root’s potential in this context. The flavonoids found in Nettle demonstrate properties that may help prevent or mitigate cancer risk, further supporting its role as a valuable tool in hormone health and cancer prevention ^[13].

Nettle Root and Polycystic Ovarian Syndrome (PCOS)

Understanding PCOS and Its Impact

Polycystic Ovarian Syndrome (PCOS) is the leading cause of infertility in women of childbearing age and is one of the most common endocrine disorders affecting women. This condition disrupts daily life through symptoms such as:

• Irregular menstrual cycles
• Acne
• Excess hair growth (hirsutism)

At the root of PCOS is elevated androgen (male hormone) levels, particularly testosterone, which create hormonal imbalances. These imbalances interfere with ovulation, often resulting in infertility. The defining feature of PCOS—anovulation (the absence of ovulation)—leads to irregular or absent menstruation (amenorrhea) and the formation of multiple ovarian cysts.

The Three Characteristic Features of PCOS

To diagnose PCOS, physicians typically look for three defining traits:

1. Multiple (poly) ovarian cysts
2. Excess male hormones (hyperandrogenism)
3. Irregular menstrual cycles

Nettle Root’s ability to address each of these features reinforces its potential as a holistic solution for women managing PCOS.

The Broader Health Risks of PCOS

PCOS is far more than a reproductive health issue. When left untreated or poorly managed, it can lead to serious complications, including:

• Type 2 diabetes
• Heart disease
• Obesity
• High cholesterol

As awareness of these risks grows, there is increasing interest in natural treatments, including the use of Nettle Root to manage PCOS symptoms.

How Nettle Root May Help Manage PCOS Symptoms

Emerging Role in Herbalism

Nettle Root is gaining recognition among herbalists and naturopathic doctors as a supportive remedy for PCOS. Linda Crockett, author of Healing Our Hormones, Healing Our Lives, includes Nettle Root in her formulations for managing PCOS, highlighting its effectiveness in alternative medicine.

Addressing Core PCOS Symptoms

Nettle Root shows promise in alleviating several hallmark symptoms of PCOS:

• Regulating androgens: By lowering free testosterone levels, Nettle Root helps address hyperandrogenism, a defining characteristic of PCOS.
• Improving menstrual regularity: Restoring hormonal balance may lead to more predictable cycles.
• Reducing acne: Balancing hormone levels can mitigate androgen-driven skin concerns.

A 2014 study revealed significant improvements in women who took 300–600 mg of dried Nettle Root extract over 16 weeks. These benefits included reductions in free testosterone, improved menstrual regularity, and fewer acne symptoms ^[14].

Nettle Root’s Role in Blood Sugar Control and Cardiovascular Health

Beyond its impact on hormones, Nettle Root may address two critical risks associated with PCOS: insulin resistance and cardiovascular complications.

1. Blood Sugar Regulation: Insulin resistance—a common feature of PCOS—can increase the likelihood of developing diabetes. According to the Office on Women’s Health, about 1 in 9 adult women in the U.S. has diabetes ^[15]. Nettle Root’s flavonoids, tannins, and carotenoids exhibit glucose-lowering and antioxidant properties, supporting better blood sugar control ^[16].
2. Heart Disease Prevention: PCOS often elevates cholesterol levels, increasing the risk of cardiovascular disease. The flavonoid quercetin, found in Nettle Root, has been shown to reduce total cholesterol. This dual action—supporting glucose metabolism and lowering cholesterol—makes Nettle Root a valuable tool for comprehensive PCOS management.

How to Use Nettle Leaf and Nettle Root

A Trusted Ally for Holistic Wellness

At RAW Forest Foods, we view Nettle Root as more than just a supplement or functional food—it is a steadfast ally on the path to optimal health. Known for its adaptogenic and tonic properties, Nettle Root gently supports the endocrine system, helping your body sustain its natural, healthy equilibrium.

Unlike herbs that may introduce phytoandrogens or phytoestrogens, Nettle Root works in harmony with your body’s natural rhythms, regulating hormone levels without overstimulation. Its balanced approach makes it a foundational herb, offering steady and dependable support for long-term wellness.

Much like a trusted friend, Nettle Root provides grounding and calm during times when your body requires extra care. It empowers you to feel balanced and supported, whether you are managing hormonal fluctuations or simply seeking to enhance your well-being.

Moving Forward: What to Consider When Considering Nettle

Incorporating Nettle Root into Your Routine

Nettle Root is a potent herb with a broad range of health benefits, but there are a few considerations to keep in mind when adding it to your daily regimen. While generally well-tolerated, some individuals may experience mild side effects, including:

• Diarrhea
• Constipation
• Nausea

These effects are usually temporary and tend to resolve without intervention as your body adjusts. Allergic reactions to Nettle Root are rare, but it’s always important to pay attention to how your body responds, particularly when trying a new herb for the first time.

Guidelines for Safe and Effective Use of Nettle Leaf and Root

To minimize potential side effects, start with the lowest effective dose and gradually increase it as your body becomes accustomed to Nettle Root. There is no universally established daily dose, but commonly used amounts include:

• Whole herb tea: 4 g of the dried herb steeped in hot water for 10 minutes, taken 3 to 4 times daily.
• Dried extract: 770 mg taken orally twice daily.

If you have underlying health conditions such as diabetes, heart disease, or kidney disease, consult your healthcare provider before incorporating Nettle Root into your routine. It is also not recommended for children, pregnant women, or nursing mothers.

Highlights of Nettle Root’s Benefits

• One of the most effective herbs for balancing hormone levels in both men and women.
• Demonstrated results in alleviating symptoms of estrogen toxicity, PCOS, and high cholesterol.
• A nutrient powerhouse, rich in protein, vitamin K, essential amino acids, and an array of vital vitamins.
• Recommended by herbalist and author Susan Weed for a variety of applications, including as:
• A hair and scalp tonic
• A urinary strengthener
• An immune and lymphatic stimulant
• A first-aid remedy

Product Resources

If you’re ready to incorporate Nettle Root into your wellness routine, these products offer a range of options that may suit your needs:

Extract Powders

• Nettle Root Extract Powder
• Forest Prana Elixir Pine Pollen and Nettle Root Powder

Capsules

• Elevated β-Sitosterol and Swedish Flower Pollen Extract Capsules
• Mountain Alchemy Pine Pollen Elixir Capsules
• Forest Prana Elixir Pine Pollen and Nettle Root Capsules

Tinctures

• Forest Prana Elixir Pine Pollen and Nettle Root Tincture
• Forest Prana Elixir Pine Pollen and Nettle Root Tincture 2 Ounce Bottle
• Forest Prana Elixir Pine Pollen and Nettle Root Tincture 4 Ounce Bottle
• Mountain Alchemy Pine Pollen Elixir Tincture
• Mountain Alchemy Pine Pollen Elixir Tincture 2 Ounce Bottle
• Mountain Alchemy Pine Pollen Elixir Tincture 4 Ounce Bottle

Nettle Leaf and Nettle Root FAQs

Does Nettle Root help balance estrogen levels?

Yes, Nettle Root can play a supporting role in managing healthy estrogen levels. It does this by influencing (modulating) aromatase—an enzyme that regulates the conversion of testosterone into estradiol (E2), a key metabolite of estrogen ^[17]. When aromatase levels are high (overly active), more testosterone is converted into estradiol. This process can contribute to higher estrogen levels—a condition often referred to as estrogen dominance.

In women, symptoms of estrogen dominance include breast tenderness, irregular menstrual cycles, heavy menstruation, and low energy. In men, symptoms of high estrogen levels—or estrogen dominance—include lowered libido, reduced muscle tone and mass, increased body fat, erectile dysfunction, and gynecomastia (enlarged breast tissue). Fatigue and depression can accompany these physical changes in both men and women.

By modulating aromatase activity, Nettle Root may support balanced levels of estrogen, estradiol, and testosterone.*

Is Nettle Root beneficial for thyroid health?

Nettle Root may provide supportive benefits for thyroid health by helping regulate thyroid cell growth and promoting healthy levels of triiodothyronine (T3)—a hormone essential for metabolism ^[18][19]. Additionally, Nettle Root’s adaptogenic (more focused on endocrine health) properties make it particularly valuable for addressing mild thyroid dysregulation and supporting overall endocrine health.*

Can Nettle Root tea help balance other sex hormone levels?

Yes, Nettle Root is widely regarded for its ability to balance hormone levels, including estrogen, testosterone, and thyroid hormones. Taken as a tea, Nettle Root can offer a mild, sustainable approach to supporting endocrine health. However, more concentrated forms, such as extracts and β-Sitosterol isolates, will often be better suited for specific needs, conditions, and goals.

Does Nettle Root help increase testosterone levels?

Nettle Root may help maintain healthy testosterone levels. It does this in two ways. First, by modulating aromatase (as we saw above). Second, it does this by inhibiting 5-alpha-reductase—an enzyme that converts testosterone into dihydrotestosterone (DHT) ^[20]. In our experience, Nettle Root does this in a unique way—distinctly different from Saw Palmetto or prescription medications like finasteride (Proscar and Propecia).

This regulatory action of Nettle Root supports testosterone levels while mitigating the effects of excessive DHT, which is associated with hair loss and other concerns. This dual action—anti-aromatase and anti-5-alpha-reductase—positions Nettle Root as a valuable resource for hormonal health in both men and women.*

Is it safe to drink Nettle Leaf tea every day?

While this article is primarily about Nettle Root, we love Nettle Leaf. Mostly in soups. But it makes a solid, foundational tea. And for most people, yes—using Nettle Leaf daily is perfectly safe. With that said, individual health needs need to guide its use. Anyone with a specific condition, including diabetes, heart disease, or kidney concerns, should consult their healthcare practitioner before incorporating Nettle Leaf tea into their routine.

What Are the Side Effects of Using Nettle Leaf or Nettle Root?

Nettle—both the root and the leaf—is generally safe when used responsibly, with purpose, and with intention. Rarely, mild digestive symptoms—such as nausea, diarrhea, or constipation—may occur as the body acclimates to it, but they’re typically temporary and subside with continued use.

To minimize any potential discomfort, start with a lower dose and increase gradually over time. As with any herb—and as we always emphasize—anyone with pre-existing medical conditions or who is taking medications needs to consult with their healthcare provider to ensure compatibility and safety.

Citations and Additional Resources

Stinging Nettle (Kooperation Phytopharmaka).

Stinging Nettle (Medicinal Plants of the Northeast).

Plant Data Sheet Urtica dioica (USDA-NRCS The PLANTS Database).

Nutritional and therapeutic efficacy of Stinging Nettle – A review (The Journal of Ethnobiology and Traditional Medicine).

Urtica spp.: Ordinary Plants with Extraordinary Properties (Molecules).

Nutrient composition of selected traditional United States Northern Plains Native American plant foods (Journal of Food Composition and Analysis).

Highlights on nutritional and therapeutic value of stinging nettle (Urtica dioica) (International Journal of Pharmacy and Pharmaceutical Sciences).

The role of estradiol in male reproductive function (Asian Journal of Andrology).

Breast cancer in women (NHS).

Understanding the pathological manifestations of Aromatase Excess Syndrome: Lessons for clinical diagnosis (Expert Review of Endocrinology and Metabolism).

(10E,12Z)‐9‐Hydroxy‐10,12‐octadecadiensäure, ein Aromatase‐Hemmstoff aus dem Wurzelextrakt von Urtica dioica (Chemistry Europe).

Aromatase Inhibitors (Breastcancer.org).

Therapeutic perspectives of molecules from Urtica dioica extracts for cancer treatment (Molecules).

Therapeutic effects of stinging nettle (Urtica dioica) in women with hyperandrogenism (International Journal of Current Research and Academic Review).

Diabetes (Office on Women’s Health).

Effects of Urtica dioica supplementation on blood lipids, hepatic enzymes, and nitric oxide levels in type 2 diabetic patients: a double-blind, randomized clinical trial (Avicenna Journal of Phytomedicine).

Natural Products as Aromatase Inhibitors (Anticancer Agents Med Chem).

Estrogen Promotes Growth of Human Thyroid Tumor Cells by Different Molecular Mechanisms (The Journal of Clinical Endocrinology and Metabolism).

The effects of Urtica dioica hydroalcoholic extract on propylthiouracil-induced hypothyroidism in rats (Journal of Herbmed Pharmacology).

Ameliorative effects of stinging nettle (Urtica dioica) on testosterone-induced prostatic hyperplasia in rats (Andrologia).