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How To Make Nettle Infusions

Nettle infusions are simple to make, and a great way to provide your body with nutrients it desperately craves. There are so many nettle infusion benefits that you just have to make this nourishing herbal remedy a part of your normal routine!

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Nettle infusions are great for asthma, allergies, constipation, adrenal fatigue, and more!

Nettle Leaf Infusion

Right before bed, I usually boil a cup or two of water, add 1-2 tbsp of dried nettle leaves, turn off the heat, cover the pot, and let steep until I wake up in the morning. The nettle infusion recipe is that simple–1 tbsp dried nettle leaves for each cup of water, steeped for 4+ hours. Scroll down for a printable recipe!

In the morning, I warm it slightly and share a mug of the resulting infusion with my almost-four-year-old son. This routine has gone on for well over a year now, although we aren’t as habitual as we were at first. You do not have to warm it, but we prefer warm tea.

Why we started drinking nettle infusions

I came across the idea of drinking nettle infusions to support health on the Heal Thyself! website. It was at a time when my son was suffering from constant asthma attacks and taking multiple meds, still often ending up in the hospital. Along with asthma, he suffered from digestive issues, multiple allergies, and adrenal fatigue.

The adrenal fatigue was undoubtedly from me–his nursing mama. I could barely get out of bed in the mornings, required daily naps, was overtired before his bedtime, and yet I could rarely ever fall asleep before 1-2AM in the morning. I was also struggling to keep weight on, which for me was a big problem.

I knew that many of our health issues at the time pointed to a need for more minerals. We were drinking bone broth regularly, although not daily. We were dairy-free at the time and ate plenty of vegetables, including fermented foods, but it just didn’t seem like it was enough. Our bodies needed more minerals and B Vitamins and reading about nettle infusions was like finding a long-lost friend! (Click here to source dried stinging nettle leaves.)

Nettle Infusion Benefits

Two cups of nettle infusion has all the vitamins and minerals you need for a day. And, it’s in their natural, effective, complex forms; not synthetic and broken up like in pills. – Pat, Heal Thyself! (Source 1)

Nettle, also known as Urtica dioica, has been treasured for its medicinal properties for ages. It is most prized for its ability to fight inflammation and histamine. Inflammation and histamine is at the root of many conditions we typically face these days, whether it is respiratory such as with asthma, related to the muscles and joints such as with rheumatoid arthritis, or gastrointestinal, such as with IBS, Chron’s and related diseases.

Nettle leaf infusions contain a variety of B vitamins, vitamin K, and many minerals such as calcium, magnesium, iron, phosphorous, potassium, zinc, copper, and manganese. It also has nutrients such as choline and betaine, Lutein and zeaxanthin.

It is especially high in calcium and manganese. Manganese is worth pointing out because it is another mineral we are often lacking in. Low manganese levels are associated with symptomatic asthma, PMS, osteoporosis, arthritis, diabetes, infertility and epilepsy. It helps with calcium absorption, which is one of several reasons nettle infusions are great for those struggling with tooth decay.

Manganese is a trace mineral that is present in tiny amounts in the body. It is found mostly in bones, the liver, kidneys, and pancreas. Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function. – Manganese | University of Maryland Medical Center (Source 4)

Betaine is made up of choline along with three methyl groups. These nutrients are important for keeping homocysteine levels low and fighting inflammation. High homocysteine levels are strongly correlated with many health issues such as atherosclerosis, blood clots, kidney disease, thyroid problems, impaired memory and psoriasis. Elevated homocysteine levels are more common in people with the methylenetetrahydrofolate reductase (MTHFR) gene mutation, which affects folate processing and is further impaired by synthetic folate supplements.

The magnesium from nettle, as well as the properties that aid in fat digestion, help to promote bowel regularity. Constipation is a condition that we should make our best efforts to avoid because it means that toxins are backed up in your system wreaking havoc on your body. Put simply, constipation promotes disease. It can also be a result of adrenal fatigue! When my son is constipated, I find he has a lowered tolerance of histamine foods, possibly because of an overgrowth of histamine-producing bacteria.

What can be done if I don’t like how nettle infusions taste?

You gotta just drink it anyway! Just kidding.

Nettle leaf infusions have an earthy flavor, but it is not overpowering. A great way to make nettle infusions more palatable if you’re not a huge fan of the taste is to mix with another tea. Peppermint and ginger are great choices. Of course, you can also sweeten with a little raw honey or maple syrup and add a little lemon juice.

Nettle Infusion with lemon, dried and fresh nettle leaves

Nettle Infusion Recipe
Course Beverage, Natural Remedy
Servings 1 person


  • 1 cup water
  • 1 tbsp dried nettle leaves


  • Bring water to boil in a small saucepan.
  • Add dried nettle leaves
  • Cover and allow to steep at least 4 hours, and up to 8 hours.


Using fresh nettle leaves: If you are lucky enough to be able to source fresh nettles, you can use approximately 1/4 cup and steep for a bit less time if desired.
Drinking hot vs. cold: This is purely a personal preference. I prefer warm tea so re-heat before drinking. Some people prefer cooled tea, or even iced tea.
Sweetener: I drink my infusion unsweetened, but you can add raw honey, maple syrup, or other suitable sweetener if you prefer.
You can also add another herb for flavor, such as peppermint, spearmint, ginger, etc.
Keyword Nettle, Tea/Infusion


As a result of making nettle leaf infusions a regular part of our lives, we have experienced much less asthma, constipation, allergy and adrenal fatigue symptoms. This means that my son’s nose doesn’t get irritated and sneezy as much, so bloody noses happen much less often. It means that our blood sugar is more balanced so I don’t have those crazy crashes and his behavior is a bit more controlled. In general, it means that life is more enjoyable!

Click here to order organic nettle leaves so that you can start making your infusions ASAP!

Sources: 1, 2, 3, 4, 5, 6.

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Sunday 4th of August 2019

Thank you for your quick reply Jo! This is what I thought. I brewed up a batch last night. I started exploring with my first cup this morning!


Saturday 3rd of August 2019

Hi Jo, I am excited to try the nettle infusion. Is there a reason why you steep it 4 + hours? When I picked some nettles up at the local herbalist shop, the man said just brew up 1 tsp. nettles to 1 cup water and let it steep around 5 mins. like regular tea. Is there an advantage to doing it longer and to using 1 Tbsp. to 1 cup water?


Saturday 3rd of August 2019

Hi there!

Yes, there are benefits to the longer, stronger brew. The infusion is basically just more herb and more time than tea.

It allows more of the nutrients of the herb to be extracted by the water, so you end up getting more vitamins, minerals, and other healthful compounds like antioxidants!

Hope that's helpful and I'm glad you decided to give it a try! Cheers to better health :)