Unpacking the Benefits: What Minerals Does Nettle Tea Have?

December 18, 2025 •

4 min read

In fact, per 100g, blanched nettle can contain more calcium than a cup of milk, making it a surprisingly potent source of nutrients. Delve into the rich nutritional profile to understand exactly what minerals does nettle tea have and how they contribute to your well-being.

Quick Summary

Nettle tea is a nutrient-dense herbal infusion, rich in essential minerals like calcium, iron, and magnesium, which support bone density, blood health, and cellular function.

Key Points

Calcium-Rich: Nettle has a high concentration of bone-building calcium, with some preparations exceeding the calcium content of milk.
Source of Iron: The tea is a good source of iron, which helps combat anemia and supports red blood cell production.
Magnesium for Wellness: Nettle provides magnesium, which is critical for healthy muscle and nerve function.
Electrolyte Support: It contains potassium, an important electrolyte for maintaining fluid balance and heart health.
Maximizing Minerals: A long, overnight steep is recommended for extracting the highest concentration of minerals from dried nettle leaves.
Benefits Beyond Minerals: The mineral content contributes to a host of health benefits, including bone density, circulation, and skin health.

A Powerhouse of Nutrition in a Simple Brew

Nettle, or Urtica dioica, has been used for centuries as both a food and a medicinal herb across many cultures. While most people are familiar with the stinging sensation from its raw leaves, this powerful weed transforms into a soothing, mineral-rich infusion when dried or brewed. The abundance of nutrients, particularly its impressive mineral content, has earned it a reputation as a health-boosting beverage.

Key Minerals Found in Nettle Tea

Nettle tea is a fantastic source of several essential minerals that play vital roles in maintaining bodily functions. The exact concentration can vary based on growing conditions, preparation method, and steeping time. The following minerals are found in significant quantities:

Calcium: Crucial for building and maintaining strong bones and teeth. It also supports muscle contraction, nerve function, and blood clotting. Nettle is particularly noted for its high calcium content.
Iron: An essential component of hemoglobin, the protein in red blood cells that transports oxygen throughout the body. The iron in nettle tea makes it a popular remedy for those with anemia.
Magnesium: Involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation. Its presence in nettle supports overall cellular health.
Potassium: An important electrolyte that helps maintain fluid balance, nerve signals, and proper heart function.
Silica: This mineral is known to be beneficial for the health of connective tissues, including skin, hair, and nails.
Zinc: Supports a healthy immune system, cell growth, and wound healing.
Manganese: Plays a role in bone formation, blood clotting, and reducing inflammation.
Phosphorus: Works with calcium to build strong bones and is vital for energy production.
Copper: Helps the body form red blood cells and keeps nerves and the immune system healthy.

Maximizing Mineral Extraction

To get the most minerals from your nettle tea, herbalists often recommend making a longer-steeped infusion. Steeping dried nettle leaves for 8 to 12 hours (or overnight) allows for a more potent extraction of the plant's nutrients compared to a standard 15-minute brew. A strong infusion, or even a decoction, can significantly increase the concentration of minerals in your final beverage.

Preparing a Mineral-Rich Nettle Infusion

For a powerful, nutrient-dense nettle brew, follow these steps:

Gather Ingredients: You will need a quart-sized glass jar, approximately two handfuls of dried stinging nettle leaves, and filtered water.
Heat Water: Bring the water to a boil, then let it cool slightly (around 175°F/80°C) before pouring to avoid damaging delicate compounds.
Combine and Steep: Place the dried nettle leaves in the jar. Pour the hot water over them, cover tightly, and let steep for 8 to 12 hours.
Strain and Serve: Strain the leaves from the infusion and press out any remaining liquid. The resulting dark green liquid can be enjoyed warm or cold and will be packed with minerals.

Nettle Tea Mineral Comparison

The table below compares the approximate mineral content of nettle to other common plant-based and dairy sources. Note that these figures can vary widely based on the specific sample.


Mineral (mg per 100g)	Nettle (blanched)	Spinach (raw)	Milk (1 cup)
Calcium	428	99	305
Iron	1.5	2.7	<0.1
Magnesium	50	79	27
Potassium	297	558	366

Health Benefits Linked to Nettle's Minerals

The rich mineral profile of nettle tea provides several potential health benefits, many of which have been used in traditional medicine for years:

Bone Strengthening: The combination of calcium, magnesium, and boron in nettle works synergistically to support bone density and may help prevent conditions like osteoporosis, especially as we age.
Combating Anemia: The high iron content, along with Vitamin C which enhances iron absorption, can make nettle tea a valuable supplement for individuals with low iron levels or anemia.
Supporting Cardiovascular Health: Potassium and magnesium are vital for healthy heart function. Nettle tea can help regulate blood pressure and promote overall cardiovascular wellness.
Improving Skin and Hair Health: The silica and a range of antioxidants can contribute to healthier skin and hair by nourishing tissues and protecting cells from damage.

Conclusion

What minerals does nettle tea have? The answer is an impressive range, from major players like calcium, iron, and magnesium to important trace elements such as zinc and manganese. By brewing a potent infusion, you can unlock these valuable nutrients and enjoy a beverage that not only tastes great but also offers significant health-supporting properties. As with any herbal remedy, it is advisable to consult a healthcare professional before making it a regular part of your diet. Further scientific research, such as studies summarized by the National Institutes of Health, continues to explore the full pharmacological potential of this incredible plant.

Frequently Asked Questions

The most prominent minerals in nettle tea are calcium, iron, magnesium, potassium, and silica. It also contains smaller but still beneficial amounts of zinc, manganese, and copper.

Yes, some studies show that blanched nettle leaves can contain more calcium per 100g than milk. While the amount extracted into tea varies, nettle is an excellent plant-based source of calcium.

Due to its high iron content, nettle tea has traditionally been used to support healthy iron levels and may help prevent anemia. Many women also use it as a supplement during pregnancy to boost iron intake.

To maximize the mineral content, you should prepare a long-steeped infusion. Place dried nettle leaves in a jar with hot (not boiling) water and let it steep for 8 to 12 hours, or overnight, before straining.

The mineral content of nettle can vary depending on whether it is fresh or dried, as well as the growing location and season. However, dried nettle is often concentrated and is what is typically used for infusions, providing a potent mineral source.

While generally considered safe for most people, some individuals may experience side effects or drug interactions, particularly with blood thinners, blood pressure medication, and diuretics. It is crucial to consult a healthcare provider before adding it to your routine, especially if pregnant or on medication.

For tea, it is best to use dried nettle leaves, often found in teabags or as loose-leaf herbs. The leaves are picked at the peak of their growing cycle and dried naturally to preserve nutrients.

Yes, research indicates that higher water temperatures can lead to a more effective extraction of valuable compounds, including minerals and antioxidants. However, excessively boiling water can also destroy some sensitive phytonutrients.