Nettles for male vitality

Urtica dioica, better known as stinging nettle or simply nettles, is a perennial herb native to the moist, shaded forests of Europe and North America. It’s easy to find at low to middle elevations, mostly because you’ll feel it first: its stinging hairs contain formic acid, the same compound in fire ant stings. Those hairs are just one reason this plant belongs in your medicine cabinet.

Nettles are rich in protein, iron, trace minerals and chlorophyll. In spring, when the young leaves are fresh, cooked nettles make a nourishing green, a great choice for vegetarians. (Cooking or drying removes the sting.)

Leaf, root and seed: traditional uses

Different parts of the plant have different traditional uses, many of them relevant to men:

• Leaf: herbalists have long used nettle leaf as a spring tonic and for seasonal allergies (freeze-dried leaf is a common form), gouty joints and fluid retention.
• Root: in modern herbal medicine, nettle root is used for an enlarged prostate (benign prostatic hyperplasia, or BPH) and prostate inflammation, often combined with saw palmetto.
• Seed: herbalists include nettle seed in formulas for the kidneys and for energy.

Laboratory studies suggest nettle root compounds may affect aromatase (the enzyme that turns testosterone into estrogen) and sex hormone binding globulin (SHBG), the protein that binds testosterone in the blood. In practice, I’ve seen many men whose estrogen runs high relative to their testosterone. But these effects haven’t been confirmed in large human studies, so think of them as reasons for interest, not proof.

What the research shows

The strongest human research on nettle is for blood sugar. A review of 8 randomized trials with 401 people with type 2 diabetes found lower fasting blood sugar with nettle supplements, by about 18 mg/dL on average.¹ A broader review of 13 trials also found lower fasting blood sugar, A1c, triglycerides and systolic blood pressure.² Both reviews note that the studies varied widely, so more research is needed. That matters for men, since diabetes is closely tied to low testosterone and erectile problems (see The benefits of cinnamon for men).

For the prostate, only small trials exist, so I can’t point to research that meets my standards. If you have urinary symptoms, see your doctor first: they can have several causes, and some need medical care.

Urtication: an old remedy for sore joints

Traditionally, fresh nettle stalks were brushed against the skin over a painful joint, a practice called urtication. The sting brings a local inflammatory response and increased blood flow. Herbalists have used it for arthritis, gout, low back pain, sciatica, sprains and sore muscles. The sting can last a day or more. It isn’t for everyone, and it isn’t a substitute for evaluating persistent joint pain.

Using nettle safely

• Nettle is widely eaten as a cooked green, and it’s generally well tolerated. Supplements can cause mild stomach upset.
• Because nettle may lower blood sugar and blood pressure and has a mild diuretic effect, check with your doctor before taking it if you use medication for diabetes, blood pressure or fluid retention, or blood thinners or lithium.
• Avoid medicinal doses during pregnancy.
• Wear gloves when you harvest it, and cook or dry it before eating.

Nettles for the 21st-century man

From spring greens to herbal tea through the winter months, nettle is an easy, nourishing plant to keep in your kitchen and your medicine cabinet. Talk with a licensed naturopathic physician or your own doctor before taking nettle or any botanical medicine.

This article is general education, not medical advice, and does not create a doctor–patient relationship. Talk with your own doctor before changing your diet, supplements or medications.

Sources

1. Ziaei et al. (Phytotherapy Research, 2019): The effect of nettle (Urtica dioica) supplementation on the glycemic control of patients with type 2 diabetes mellitus: a systematic review and meta-analysis (8 randomized trials, 401 participants)
2. Tabrizi et al. (Mini-Reviews in Medicinal Chemistry, 2022): Effects of Urtica dioica on metabolic profiles in type 2 diabetes: a systematic review and meta-analysis of clinical trials (13 trials)

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