Nettle Stings: A Summer Nuisance with Surprising Health Benefits

Introduction

If you've been walking through the countryside recently, chances are you’ve had a close encounter with a stinging nettle (Urtica dioica). Their fine hairs deliver a sharp sting that’s hard to forget — but beyond the irritation, nettles are surprisingly useful. From impressive nutritional benefits to potential relief for arthritis and hay fever, this common plant is packed with medicinal promise.

🌿 Why Do Nettles Sting?

Nettles have tiny hollow hairs (trichomes) on their leaves and stems. When touched, these hairs inject chemicals such as histamine, formic acid, serotonin, and acetylcholine into the skin — causing that burning, itching sensation. It’s a defence mechanism, but one that may have hidden benefits.

🥬 Nettles Are Highly Nutritious

Nettle leaves, once cooked or dried to remove the sting, are a powerhouse of nutrients:

• Vitamin C – boosts immunity and helps absorb iron
• Iron – supports red blood cell production
• Calcium & Magnesium – crucial for bones, nerves, and muscle function
• Vitamin A – supports vision and immune health
• Potassium – helps regulate blood pressure
• Antioxidants & polyphenols – may reduce inflammation and protect cells
• Protein – nettles contain more protein than most leafy greens

Nettles can be brewed into teas, blended into soups, or used like spinach in cooked dishes.

🌰 What About Nettle Seeds?

Less commonly used but increasingly popular, nettle seeds also have valuable nutritional and potential medicinal properties.

✅ Nutritional Benefits:

• Essential fatty acids – including omega-3 and omega-6, important for hormonal balance and skin health
• Amino acids & protein – support tissue repair and sustained energy
• Vitamin E – an antioxidant that supports the skin and immune system
• Minerals – such as magnesium, iron, and selenium

Some herbalists believe nettle seeds act as a mild adaptogen, helping to support adrenal health and combat fatigue, especially after periods of stress or illness. They're often taken in small amounts sprinkled on food or added to smoothies.

You can eat nettle seeds without cooking them first but you will need to identify the female plants as the males don't produce seeds. This is fairly easy - Female plants have drooping, full-looking seed clusters, while male plants have thinner, more upright clusters.

🧪 While scientific studies on the seeds are limited, anecdotal evidence supports their use for energy, kidney health, and resilience to stress.

🤲 Can Nettle Stings Help Arthritis?

Believe it or not, controlled nettle stings have been used historically to reduce joint pain — a technique known as urtication.

How does it work?

• Counter-irritation: The sting may create a temporary, localised pain that "distracts" the nervous system from deeper chronic pain.
• Chemical stimulation: Compounds in the sting (like histamine and formic acid) may improve local circulation or trigger a natural anti-inflammatory response.
• Nettle supplements/extracts have also shown promise in reducing inflammatory markers.

🧪 Evidence:
A small study in Complementary Therapies in Medicine (2000) found that people with osteoarthritis who applied fresh nettle leaves to painful joints reported reduced pain and improved mobility.

🌼 Nettle for Hay Fever Relief?

Nettles also have a reputation for easing seasonal allergies like hay fever, thanks to their natural antihistamine and anti-inflammatory properties.

Why might they help?

• Compounds in nettle may block histamine receptors or reduce histamine production
• Can be taken as freeze-dried capsules, teas, or tinctures

🧪 Evidence:
A study published in Planta Medica found that nettle extract helped reduce inflammation caused by allergic reactions. In one small human trial, 58% of participants reported symptom relief from hay fever when taking freeze-dried nettle supplements.

⚠️ A Word of Caution

• Avoid self-stinging without guidance — while some use it therapeutically, nettle stings can cause irritation, rashes, or allergic reactions in sensitive individuals.
• Talk to a healthcare provider before taking nettle supplements — especially if you take medications like blood thinners, diuretics, or blood pressure tablets.
• Don’t eat raw nettle leaves — cooking, drying, or blending neutralises the sting.

🌱 Final Thoughts

Nettles may seem like a countryside menace, but they’re actually one of nature’s most versatile and beneficial plants. From joint pain and allergy support to being a wild superfood, this stinging weed deserves a second look.

Have questions about natural anti-inflammatory strategies or managing joint pain holistically? Get in touch — we're happy to help you explore safe, evidence-based options alongside your chiropractic care.