Nettle Infusion: A Simple Ritual for Deep Nourishment

There are certain herbs I come back to again and again in my practice—and nettle is one of them.

It’s not trendy. It’s not flashy.But it works.

If you’re feeling depleted, run down, or navigating the shifts of perimenopause, nettle can be one of the most supportive (and underrated) allies to bring into your daily rhythm.

Let’s talk about why—and how to use it.

Why Nettle?

Nettle (stinging nettle leaf) is deeply nourishing. Think of it less like a “quick fix” herb and more like a mineral-rich food your body can actually rebuild with.

It’s especially supportive for women in midlife because it:

• Replenishes key minerals: Nettle is rich in iron, magnesium, calcium, and silica—nutrients many women are depleted in (especially with heavy periods or chronic stress).

• Supports energy + reduces fatigue: When your body has the minerals it needs, your energy naturally stabilizes.

• Gently supports hormones: Nettle doesn’t “force” hormone changes—it supports the systems (like adrenals and liver) that help your hormones regulate naturally.

• Supports hair, skin, and nails: That mineral content shows up externally too.

• Nourishes the nervous system: This is a big one. Many women don’t realize how much depletion and dysregulation go hand in hand.

Why an Infusion Instead of Tea?

This is where most people miss the magic.

A quick cup of tea won’t extract the same level of nutrients.

An infusion is stronger, deeper, and more therapeutic.

You’re essentially soaking the herb long enough to pull out the minerals your body actually needs.

How to Make a Nettle Infusion

This is simple—but the method matters.

You’ll need:

• 1/4 cup dried nettle leaf

• 1 quart (4 cups) hot water

• A glass jar with a lid

Steps:

1. Add the dried nettle to your jar

2. Pour hot (just boiled) water over top

3. Cover and let it steep for at least 4 hours (overnight is even better)

4. Strain and store in the fridge

   That’s it.

   
   

You’ll notice the color is deep green and the taste is earthy and rich—that’s how you know you did it right.

How Much to Drink

Start with 1 cup per day and see how your body responds.

You can work up to 2–3 cups daily if it feels good.

It’s about consistent, gentle nourishment.

My Favourite Ways to Use Nettle Infusion

This is where you can make it your own:

• Straight, slightly chilledSimple and grounding.

• With lemon + a pinch of sea saltGreat for hydration and mineral support.

• Mixed with raspberry leafBeautiful for cycle support.

• Added to smoothiesAn easy way to boost nutrient density without overthinking it.

• As a base for matcha lattes, use warmed infusion instead of hot water.

A Few Notes

• Nettle is generally very safe, but if you’re on medications (especially for blood pressure or diuretics), check in with your practitioner.

• Consistency matters more than intensity. This is a long-game herb.

• Think of this as a daily ritual, not another thing to “get perfect.”

If you need deeper nourishment and energy support, this is what I help women with inside my practice. You can book a complementary 20 minute connection call here to discuss what support could look like for you!