Nettle
Also known as: Stinging Nettle, Urtica dioica, Urtica dioica L., nettle leaf, nettle root
Effective Dosage
450 mg/day (root extract for BPH); topical 5% cream (vaginal atrophy); No established universal dose
What the Science Says
Nettle (Urtica dioica) is a flowering plant used in traditional medicine for centuries. Early clinical trials suggest nettle root extract may modestly reduce urinary symptoms in men with benign prostatic hyperplasia (BPH), and a real-world registry study found a nettle leaf extract comparable to OTC NSAIDs for osteoarthritis pain with fewer side effects. Small trials also suggest nettle drops or teas may support breast milk production in new mothers, and a nettle vaginal cream showed benefit for menopausal vaginal dryness and discomfort.
What It Doesn't Do
Not proven to cure or shrink an enlarged prostate. Won't replace prescription medications for serious conditions. No strong evidence it detoxifies the body. The antimicrobial effects seen in lab studies don't mean it fights infections in humans. Animal and lab findings don't automatically translate to human benefits.
Evidence-Based Benefits
Nettle has been shown to have anti-inflammatory properties and may help alleviate symptoms of conditions like arthritis. It is also used for its potential benefits in managing allergies and urinary tract health.
Strong EvidenceEffective at: 300-600 mg daily
Source: auto-research
Absorption & Bioavailability
Unknown — no pharmacokinetic data provided in the available studies. Absorption likely varies significantly between root extract, leaf extract, topical cream, and tea formulations.
Red Flags to Watch For
- Most human trials are small (under 100 participants) and conducted in single countries — results may not generalize broadly
- The osteoarthritis registry study was retrospective and observational, not a randomized controlled trial — results should be treated as preliminary
- Nettle products vary widely in form (root vs. leaf, extract vs. tea vs. cream) — benefits seen in one form may not apply to another
- Phytoestrogenic compounds in nettle could theoretically interact with hormone-sensitive conditions — consult a doctor if you have hormone-related health issues
- Over 1,000 supplement products contain nettle, but most lack clinical validation for their specific formulation or dose
Products Containing Nettle
See how Nettle is used in these analyzed products:
Augustinus Bader The Hair Revitalizing Complex
Supplement
Affiliatesupps
Supplement
Greens by Inspired Nutraceuticals
Supplement
Beekeeper's Naturals (Multiple Products)
Supplement
Huel Daily Greens
Supplement
Live it Up Super Greens
Supplement
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-06