The Benefits of Nettle Tea During Menstruation
Nettle tea has been used for centuries in traditional medicine for its nutrient-rich profile and potential health benefits. For those experiencing menstrual symptoms, nettle tea may offer natural support by reducing inflammation, replenishing iron levels, and easing discomfort. Let’s explore the benefits of nettle tea during menstruation and the science behind its effects.
1. Fatigue and Iron Deficiency
Nettle tea is a powerhouse of vitamins and minerals, including iron, calcium, magnesium, and vitamin C. During menstruation, iron levels can drop due to blood loss, leading to fatigue and weakness. A study published in Biomolecules (2022) highlights nettle’s high iron content, making it a valuable dietary addition for those at risk of iron deficiency during their cycle (Delfan et al., 2022). Vitamin C in nettle tea further enhances iron absorption, supporting optimal energy levels.
2. Menstrual Cramps and Pain Relief
Menstrual cramps and general discomfort can be linked to inflammation in the body. Research published in the International Journal of Molecular Sciences (2024) suggests that nettle contains bioactive compounds with strong anti-inflammatory properties that may help alleviate menstrual pain and discomfort (Abdel-Daim et al., 2024). Drinking nettle tea may offer a natural alternative for those looking to reduce reliance on pain medication during their period.
3. Bloating and Water Retention
Fluid retention and bloating are common premenstrual and menstrual symptoms. Nettle tea is known for its mild diuretic properties, helping to reduce water retention without depleting essential minerals. According to a review in Frontiers in Pharmacology (2023), nettle tea supports circulation and kidney function, which may help minimise bloating and support overall menstrual health (Jangra et al., 2023).
4. Hormonal Balance and Detoxification
The liver plays a crucial role in hormone metabolism, and nettle tea has been traditionally used to support detoxification pathways. Its bioactive compounds may aid in balancing oestrogen levels, potentially reducing symptoms of oestrogen dominance, such as heavy periods or mood swings.
How to Use Nettle Tea for Menstrual Health
To experience the benefits of nettle tea during menstruation:
Drink 1–3 cups per day throughout your cycle, particularly during your period.
Pair with iron-rich foods for better absorption.
Combine with other menstrual-supporting herbs like ginger or raspberry leaf for added benefits.
See My Menstrual Phase Tonic Recipe
For more ways to support your menstrual health, see my previous blog post on a menstrual phase tonic – pomegranate and nettle tea.
Conclusion
Nettle tea is a simple yet effective addition to a menstrual wellness routine. Its nutrient density, anti-inflammatory properties, and potential to support blood circulation and hormone balance make it a valuable natural remedy. If you experience menstrual symptoms, incorporating nettle tea may provide gentle yet noticeable relief.
References
Abdel-Daim, M. M., et al. (2024). The anti-inflammatory potential of Urtica dioica and its bioactive compounds. International Journal of Molecular Sciences. https://pmc.ncbi.nlm.nih.gov/articles/PMC10935160/
Delfan, B., et al. (2022). Nutritional and medicinal benefits of nettle (Urtica dioica). Biomolecules. https://pubmed.ncbi.nlm.nih.gov/35800714/
Jangra, A., et al. (2023). The role of Urtica dioica in promoting circulatory and renal health. Frontiers in Pharmacology. https://pmc.ncbi.nlm.nih.gov/articles/PMC9253158/