Nettles Tea

Nettles Iced Tea

Simple Nettles Iced Tea Recipe

Ingredients:

•1/4 cup dried nettle leaf (organic)

•4 cups filtered water

•Raw honey to taste (optional, skip for babies under 1)

Instructions:

1.Bring water to a gentle boil.

2.Remove from heat, add the dried nettles, and cover.

3.Let steep for at least 30–60 minutes (or even overnight for stronger minerals).

4.Strain, sweeten with raw honey if desired, and chill in the fridge.

5.Serve over ice and enjoy!

You can also mix with lemon or a splash of hibiscus if your little one wants more flavor.

Why Nettles for Calcium?

Nettles are one of the best plant-based sources of calcium, and their mineral profile makes them especially bioavailable (meaning your body can actually absorb and use them). In fact, per 100g dried, nettles contain more calcium than whole milk—and come with the bonus of iron, magnesium, and silica to help the body use it.

For kids who don’t drink a lot of milk (like mine), or people who are concerned about sourcing or even if we should be drinking other animal’s milk (hot topic I know)this is one of my favorite daily rituals to support strong bones, steady energy, and healthy nervous systems—without needing to stress about supplements or big food battles.

My Tip for Sweetening It Right:

Raw honey has amazing medicinal benefits—antioxidants, enzymes, and natural antimicrobials—but those goodies are heat sensitive. To keep those properties intact, make sure the tea has cooled to below 95–100°F before adding honey. Read more about the benefits of raw honey HERE later!

What I do:

I let the nettle tea steep overnight, strain it in the morning, and then blend it quickly with raw honey in our single-serve blender. It mixes easily, keeps all the benefits, and makes it a quick grab-and-go drink for both me and my little one.

Rough Estimate of Nutrients in a Strong Nettles Infusion

Recipe: ¼ cup dried nettle leaf (~5g) steeped in 4 cups hot water overnight

Result: Makes ~4 cups (960 mL) of tea

(Assuming you’re using good-quality dried nettles, steeped covered for 8–12 hours)

➤ Per 1 cup (240 mL) of overnight nettle infusion:

Nutrient

Estimated Amount

Calcium

~150–300 mg

Magnesium

~40–70 mg

Iron

~1–2 mg

Potassium

~200–300 mg

Vitamin K

Trace to moderate

Silica

Moderate (no RDA)

Context: 1 cup of whole milk has ~300 mg calcium. So a strong nettle infusion can rival or even exceed milk for calcium depending on steep time and herb strength!

A Few Notes:

•Longer steep = more minerals. You’ll pull out more calcium and magnesium with an overnight infusion than a short steep.

•Use good-quality nettles (organic, vibrant green, freshly dried) — the darker and fresher, the better the mineral content.

•Calcium in nettles is plant-based, but it’s supported by magnesium, vitamin K, and silica — a great combo for absorption and bone health.

•You can increase the concentration by using more nettles (e.g., 1 oz by weight to a quart) if desired for older kids or adults.