Nettle Tea for Magnesium; How To Naturally Boost Your Levels Without Magnesium Supplements
- sarahandsimon8
- Oct 14
- 4 min read
Magnesium supplements, in powder or capsule form, are a multi-million pound industry.
The mineral itself has become a major "buzzword" in the wellness world. On platforms like TikTok, the hashtag Magnesium has generated over a billion views. Users are raving about its potential to alleviate symptoms of anxiety and depression.
While this attention highlights a genuine need for better mineral intake. It also fosters a tendency to seek quick-fix solutions in a bottle or packet. As one article notes:
"magnesium should not be seen as a 'miracle' molecule, capable of solving any issue,".
Staking too much on a single supplement's outcome can lead to disappointment. Mental distress is complex, and for most people, supplements won't dramatically change their life.
What if the most potent source of this vital mineral has been hiding in plain sight—and it costs next to nothing? The most powerful solution isn't found in a mass-market pill but in the simple act of choosing the most nutrient-dense foods. Like the humble nettle (Urtica dioica). A proven, natural path to mineral health, bypassing the hype of manufactured supplements.
The Magnesium Mission
Magnesium is a naturally occurring mineral that helps turn the food we eat into energy. It's an indispensable co-factor for over 300 enzyme systems. Making it important for countless systems in the body, especially for muscles and nerves.
In the brain, magnesium seems to have an overall calming effect. It may inhibit stress responses by preventing over-excitation through a neurotransmitter called glutamate. Essential for making enzymes that create serotonin and melatonin (aiding sleep and relaxation). This is why it has become so popular in the fight against anxiety.
Unfortunately, nearly half of all Americans get less than the recommended levels of magnesium from their diets, according to research.
What causes low magnesium?
There are many reasons why magnesium levels can be low. These can include:
Malnutrition
Diarrhoea
Diseases affecting the digestive tract (e.g., Coeliac disease, Crohn’s disease)
Diabetes
Disorders of the parathyroid gland
Taking certain medications
The most effective and natural way to increase your magnesium levels is to simply incorporate mineral-dense foods into your diet.
Nature's Unsung Magnesium Hero: The Nettle
Spinach is often considered the most nutritious green available to buy. Yet Spinach pales in comparison to Nettles when it comes to mineral content. Nettles are often called a "superfood," and their superior nutritional density offers a true path to increasing your mineral intake without relying on capsules.
Nettles are shown to be an exponentially rich source of minerals, delivering powerful results compared to spinach. Researchers have found that nettles are up to 8 times higher in magnesium than spinach.
They are also:
29 times higher in calcium
3 times higher in potassium
Almost double their iron content compared to spinach.
Nettles are exceptionally high in the trace minerals chromium, cobalt, zinc, and manganese. They have a delicious, earthy flavour and can be used in cooked dishes in a similar way to spinach and kale.
Nettle's Nutritional Power: The Proof
To illustrate just how mineral-dense this green truly is, let's look at the composition of Urtica dioica L. (Nettle), with key details extracted from a scientific review on its nutritional importance:
Nutritional Values of Nettle Table.
Mineral | Nettle Content (per 100g) | Daily Value (%) |
Calcium | 481.0 mg | 37% |
Magnesium | 57.0 mg | 14% |
Potassium | 334.0 mg | 9% |
The data confirms nettle is a powerhouse of essential micronutrients, with a single 100g serving providing an incredible 37% of your Daily Value for Calcium. And a substantial amount of magnesium.
Brew Your Way to Better Health: Nettle Tea
The most effective and simplest way to extract and absorb these crucial, water-soluble nutrients, especially magnesium, is through a daily cup of nettle tea (or "nettle infusion").
This method is superior to taking many supplements because it delivers the minerals in a highly bioavailable form. Complete with the other co-factors (like other vitamins and trace minerals) naturally present in the plant.
1. The Full-Strength Mineral Infusion (Recommended for Maximum Magnesium)
Materials: Use 1/4 to 1/2 cup of dried nettle leaf (or 1 cup of fresh leaves) and 4 cups of boiling water.
Brew: Place the nettle in a heat-safe container (like a mason jar or french press). Pour the boiling water over the leaves.
Steep: Cover tightly and let steep for at least 4 hours, or ideally, overnight. This long infusion time is the key to extracting maximum mineral content. Turning your simple tea into a highly potent mineral tonic.
Enjoy: Strain the liquid, sweeten with a touch of honey if desired, and enjoy. You can drink it hot or cold.
2. Quick Brew (For Convenience and a Lighter Taste)
When time is short, a standard cup of nettle tea still offers a nutrient boost, though the mineral content will be lower than a long-steeped infusion.
Loose Leaf (Tea Pot): Place 1-2 teaspoons of dried loose leaf nettle into a tea strainer or pot. Pour over boiling water and steep for 5-10 minutes.
Tea Bags (On the Go): For ultimate convenience, simply use a pre-packaged nettle tea bag in your mug or travel flask. Steep for the recommended time (usually 3-5 minutes) or a little longer for a stronger flavour.
Tip for Potency: Not All Herbal Teas Are Created Equal
To ensure you are getting the full benefits of magnesium and other minerals, it is crucial to start with high-quality herbs.
Quality Varies: Not all dried herbs are created equal. The quality of dried nettle leaf can vary significantly.
Avoid Ultra-Processed Herbs: Try to avoid herbs that are ultra-processed and finely chopped, as they lose their essential oils and potency more quickly. Look for whole or coarsely cut leaves.
Storage Matters: To preserve as much goodness as possible, store your herbs away from moisture and light. Ideally in a cool, dark place in a sealed tin or airtight container.
By replacing mass-market supplements with a daily nettle tea ritual, you're not just topping up your magnesium. You're leveraging one of nature's most balanced and potent mineral supplements. Delivered exactly as nature intended.
Buy wild Nettle tea
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