It grows wild. It stings on contact. And for over 2,000 years, healers across Asia, Europe, and North Africa have known something modern science is now confirming: nettle (Urtica dioica) is one of the most quietly powerful plants on earth.
At Potion Power by Anjali, nettle is one of our most carefully sourced ingredients — and for good reason. Here is what the research actually says.
1. It's one of the richest plant sources of iron
Iron deficiency is the most widespread nutritional deficiency globally, and women bear the highest burden. Nettle leaves contain significant amounts of bioavailable iron alongside Vitamin C — which is crucial because Vitamin C dramatically increases iron absorption. For women experiencing fatigue, brain fog, or breathlessness, this combination is worth paying attention to. Potion Power's Nettle tisane delivers this nourishment in its simplest, most absorbable form: a warm daily cup.
2. It reduces chronic inflammation
Multiple studies have found that nettle interferes with the production of key inflammatory markers — including TNF-α and interleukin-1β. In human trials, nettle-based preparations significantly reduced pain in arthritis patients compared to placebo. The anti-inflammatory compounds in nettle leaves — flavonoids, carotenoids, and polyphenols — work systemically, not just locally. This makes nettle relevant for anyone dealing with joint pain, inflammatory skin conditions, or chronic low-grade inflammation.
3. It supports blood sugar regulation
A 2020 meta-analysis published in Phytotherapy Research, which reviewed multiple randomised controlled trials, found that nettle supplementation produced a significant reduction in fasting blood sugar in patients with type 2 diabetes. A separate randomised double-blind placebo-controlled clinical trial found that nettle leaf extract safely improved glycaemic control even in patients on insulin therapy. The mechanism involves nettle's ability to stimulate insulin secretion and inhibit alpha-glucosidase — an enzyme that slows glucose absorption.
4. It eases menopausal hot flashes
This is one of the most underreported benefits of nettle. A 2019 randomised clinical trial published in Complementary Therapies in Medicine studied 72 postmenopausal women over 7 weeks. The group receiving Urtica dioica experienced a meaningful decrease in the frequency and severity of hot flashes — performing as well as acupuncture, and significantly better than placebo. Nettle contains phytoestrogens — plant compounds that are structurally similar to oestrogen — which may explain this effect. It also provides calcium and magnesium, both of which matter during the menopausal transition.
5. It supports heart health and blood pressure
Research has shown that nettle's diuretic properties help reduce vascular tension, contributing to lower blood pressure. Its flavonoid content — particularly quercetin and rutin — supports cardiovascular function by reducing oxidative stress on arterial walls. A diet rich in these compounds is consistently associated with reduced cardiovascular risk in large population studies.
6. It is extraordinarily nutrient-dense
Nettle leaves contain Vitamins A, C, K, B2, and B5, along with calcium, potassium, magnesium, iron, zinc, and manganese. Protein accounts for nearly 30% of its dry mass — unusually high for a plant. This nutritional profile makes it genuinely restorative, not merely medicinal. It replenishes what modern diets routinely fail to provide.
7. It supports women's menstrual health
Due to its astringent properties, nettle has been traditionally used — and is supported by ethnobotanical literature — to ease premenstrual cramping, reduce excessive menstrual bleeding, and support iron stores lost during menstruation. For women managing heavy cycles or PMS symptoms, consistent nettle consumption offers both symptomatic and nutritional support.
8. It has powerful antioxidant properties
Nettle is rich in polyphenols, carotenoids, and flavonoids — compounds that neutralise free radicals and reduce oxidative stress at a cellular level. A 2024 review published in International Journal of Molecular Sciences highlighted nettle's broad systemic protective effects, including on the liver, nervous system, and reproductive organs. Oxidative stress underlies most chronic disease; antioxidant-rich foods and herbs are one of the most evidence-based tools we have against it.
Who should drink Nettle tisane
Nettle is particularly well-suited for women experiencing fatigue or anaemia, those going through perimenopause or menopause, women with heavy or painful menstrual cycles, anyone managing blood sugar or cardiovascular health, and those looking to add daily micronutrient density without supplementation.
Potion Power by Anjali's Nettle tisane is zero-additive, formulated by a food researcher, and designed for daily use.
Who should avoid or consult a doctor first
Nettle is not suitable for everyone. Pregnant women should avoid it, as research indicates it may stimulate uterine contractions. Those on blood thinners (Warfarin), diuretics, blood pressure medications, or diabetes medications should consult their doctor before use, as nettle may interact with these drugs. People with kidney disease should also seek medical advice first.
How to take it
Steep one cup of Potion Power's Nettle tisane daily, preferably in the morning. Benefits are cumulative — most people notice a shift in energy and wellbeing within 2–3 weeks of consistent use.
One plant. Centuries of use. Now backed by science.