How To Make Stinging Nettle Tincture (Simple Recipe)

Stinging nettle is a medicinal plant with leaves that are packed with iron and other nutrients. Learn how to make stinging nettle tincture so you can have a simple way to access and enjoy the wide variety of beneficial compounds this humble plant provides.

Why Make Stinging Nettle Tincture?

Nettles are commonly considered weeds because they can quickly take over a garden space and compete with your other plants. But they are full of vitamins A, C, D, and K and are high in iron and calcium. They are a little-known superfood and staple herbal medicine. Tincturing nettles is a simple way to preserve the beneficial compounds in the plant for much longer than the fresh plant would last. By tincturing the nettle leaves, the alcohol or vinegar will steep out the medicinal properties of the plant and allow you to enjoy and consume them over several years.

I like to use dried nettle leaves to make NORA tea and other herbal remedies for a boost of minerals and iron.

Benefits of stinging nettle tincture

Stinging nettles (scientifically known as urtica dioica) offer a host of health benefits when consumed in tea, soup, or tincture. 

Vast nutritional value – Nettles are high in vitamins (such as A, C, and K), minerals (including iron, calcium, and magnesium), and antioxidants. They are particularly known for their high content of vitamin C and iron.

Anti-inflammatory properties – Compounds found in nettles, such as flavonoids and carotenoids, possess anti-inflammatory properties, which can help alleviate symptoms of inflammatory conditions like arthritis and allergies.

Allergy support – Consuming nettle tincture or tea may provide relief from seasonal allergies by acting as a natural antihistamine. It can help to reduce your sneezing, itching, and congestion.

Supports urinary health – Nettles are a natural diuretic that can help your overall health by flushing out toxins from the body. This can help protect against urinary tract infections.

Joint health – Nettles may help to alleviate muscle cramping and joint discomfort due to their anti-inflammatory properties.

Digestive support – Nettle tincture and tea are believed to support digestive health by soothing digestive tract discomfort like bloating and gas.

Bone health – Nettles are a good source of calcium and vitamin K and these nutrients can contribute to maintaining strong and healthy bones.

Lower blood pressure – Some animal studies have shown that nettles may lower blood pressure (however there haven’t been human studies bone on this yet).

Overall immune health – The vitamins and antioxidants in nettles can support overall immune function and help the body defend against infections and illnesses.

Should you use fresh or dried stinging nettles?

You can use either dried or fresh leaves. Nettles grow in North America and they like moist soil. They start to grow in early spring and continue growing throughout the summer. Spring is a good time of year to harvest young nettles, which work best for stinging nettle tincture (and tea or soup). 

Pro tip on sourcing your nettles

If you’re planning to forage your nettles, you should know that the plant is known to remove heavy metals from the soil. While this helps clean up soil contaminated with herbicides and pesticides, you should be mindful about where you forage your nettles. Aim to source them from a wild area, as opposed to alongside a roadway or area with heavy foot traffic. These areas are more likely to have been sprayed with pesticides and to have been exposed to other pollution. (Also make sure to wear long sleeves to avoid being stung!)

If buying dried nettles, try to find an organic source. 

Watch the video

How to make stinging nettle leaf tincture 

Tools

Airtight container with a plastic lid – I use a glass jar with a piece of parchment paper between the metal lid and tincture to prevent the alcohol from corroding the metal.

Amber glass bottles – I use these ones.

A fine mesh strainer or cheesecloth

Small funnel

Knife

Supplies

Fresh or dried nettles – fresh leaves will have the greatest medical benefits but dried work well too (use what you have!) 

80 proof vodka (or 40% alcohol) – If you want to avoid alcohol, you can simply swap out the alcohol for store-bought apple cider vinegar.

For complete measurements, see the printable recipe card below.

Instructions

Pro-tip: If you’re using fresh nettles, it’s best to harvest them in the morning because they will have the highest concentration of beneficial oils before receiving direct sunlight or the temperature becomes too hot. This principle is the same for most medicinal herbs – it is best to harvest them in the morning.

I like to use the folk method to make herbal tinctures, which means that the measurements are less precise (I simply add the plant matter to a jar and cover it with alcohol, rather than weighting the leaves). I find it to be the simplest way to make herbal tinctures but it does mean that the nutritional value within each batch isn’t exactly consistent.

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Sanitise the glass storage jar and fully wash and dry the nettle leaves. If you’re using fresh leaves, make sure to wear gloves to avoid being stung. Pat dry using a paper towel.

Use a knife to chop up the fresh leaves into small pieces. You could also use a mortar and pestle or muddler to break down the leaves.

Add your chopped fresh leaves or dried leaves to the glass jar. Fill the container about ¾ of the way full of fresh leaves or ½ of the way full if you’re using dried leaves. The dried leaves will expand as they absorb the alcohol so they must have more space.

Cover the leaves with alcohol until they are completely submerged. You can swap the alcohol out for vinegar if you prefer to avoid using alcohol. 

Add the lid to your jar. If you’re using a metal lid, add a small piece of parchment paper between the lid and the alcohol to prevent the lid from corroding.

Set the jar in a cool, dark place for 6-8 weeks. Shake the jar a few times a week to ensure that the leaves remain completely covered in alcohol.

After at least 6 weeks, strain off the liquid into the small tincture bottle using a fine mesh strainer or cheesecloth. Make sure to strain off all of the plant material. If you don’t it will cause the tincture to go bad more quickly.

Label and date the tincture so you know when you made it and what it is. Store it in a cool dark place, like a pantry.

How much nettle tincture should I take?

I like to take 1-2 droppers full or about a teaspoon once a day. 

How to use stinging nettle tincture?

Directly – You can consume the tincture directly by adding it under your tongue. This is the fastest way to access the beneficial compounds because they will be absorbed directly into your bloodstream.

Add to tea or coffee – Add the tincture to a cup of herbal tea or coffee. Don’t worry – nettle tincture made with alcohol won’t noticeably impact the flavour.

Into soups or stews – You can add the tincture to a bowl of soup or stew without worrying about it impacting the flavour. It’s best to wait to add the tincture until the soup is off direct heat so you don’t accidentally boil off the beneficial compounds.

Into smoothies – Add a few drops into fresh smoothies or green juices to get a boost of nutrients

Topically – Add a few drops of the nettle extract or tincture to your usual amount of lotion or shampoo to enjoy the plant’s skin benefits. 

As a hair rinse – If you use apple cider vinegar rather than alcohol, nettle tincture would make a wonderful hair rinse. Simply add a dropper full of the tincture to a bottle and fill the rest of the bottle with apple cider vinegar. Pour a tablespoon of the mixture over your hair, allow it to sit for 2-3 minutes, and then rinse it out. Apple cider vinegar is beneficial for hair due to its acidic nature, which helps to balance the pH level of the scalp. Apple cider vinegar can help to remove product buildup and residue, leaving the hair feeling cleaner. 

Into salads – If you use vinegar rather than alcohol to make the tincture, it would make a wonderful salad dressing. Simply add a few drops into a bowl with some oil and additional vinegar to make a nettle vinaigrette.

Pro-tip: Nettles are most effective if taken consistently, over a long period. It’s best to consume nettle tea or tincture once a day over an extended time.

What do nettles taste like?

Nettles have a pleasant earthy flavour that isn’t overpowering. Nettle leaf extract has an even more subtle flavour.

Do I have to use alcohol in this tincture?

No, simply swap out the alcohol for store-bought apple cider vinegar to avoid using alcohol. The flavour of vinegar-based tinctures is different than alcohol-based tinctures so be mindful of that before adding to tea or juice. Instead, use the nettle vinegar on leafy greens or other salads!

How long does stinging nettle tincture last?

Nettle tincture has a long shelf life and should last about 2 years if you use the proper storage (an airtight container) and store it in a cool, dark place.

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If you make this how-to and enjoy it, please consider giving it 5 stars. Find me on Instagram @documentingsimpleliving and show me what you’ve made!

I’m not a medical professional and do not intend to offer medical advice in any content I create. As always, do your own research and speak to your doctor or paediatricians.