Iron in Nettle Tea (vs Nettle Leaf Powder)

Nettle tea has been touted as a good source of iron, and it has been recommended as a natural remedy for iron deficiency, which is one of the most common nutrient deficiencies in the world. Iron deficiency is also a leading cause of anemia, a condition characterized by low levels of red blood cells. But does nettle tea's reputation as a top source of iron stand up to scrutiny?

In one study, a team of scientists from Turkey measured the iron content of the dried nettle leaves used to make nettle tea, and found that their sample contained 19 milligrams of iron per 100 grams (1). As an average tea bag contains about 2 grams of dried nettle leaves, the iron content of the leaves in that bag is around 0.38 milligrams. To put this into perspective, the Daily Value (DV) for iron is 18 mg for adults and children aged 4 and older, so the dried nettle leaves in a single tea bag only provide about 2 percent of the Daily Value for iron.

What's more, when you drink a cup of nettle tea, you are not consuming the whole, dried leaves. In fact, a study published in the International Journal of Food Sciences and Nutrition found that only a small amount of the iron in the dried nettle leaves makes its way into the herbal infusion. The researchers also tested the ability of other minerals to leach out the dried herbs into the infusions, and found that among the minerals included in their study (iron, calcium, magnesium, zinc and copper), iron penetrated the herbal infusions to the lowest degree. As a result of their findings, the researchers concluded that herbal teas are not an important source of minerals like iron when consumed it average amounts. (2)

But, what about nettle leaf powder? Can this finely textured green powder be considered a good source of iron? As we already know, dried nettle leaves are a concentrated source of iron (1), and when you use nettle leaf powder in cooking, you are using the entire leaf. However, there are a couple of caveats. First, the recommended daily dosage for nettle leaf powder is typically between 1/2 teaspoon and 1 teaspoon (or 1 to 2 grams), so if you follow the recommendations, you won't be getting very much iron from your nettle powder.

The second problem is that the iron in nettle powder, like in other green superfood powders and plant-based foods in general, is so-called non-heme iron. This type of iron is not as readily absorbed in the human digestive tract as the heme iron you get from meat and poultry. You can, however, improve the absorption of non-heme iron from foods by eating them together with vitamin C rich foods such as camu camu or acerola.

So, the bottom line is: neither nettle tea nor nettle leaf powder is going to boost your iron levels significantly if you consume them in normal amounts. Red meat and high-quality iron supplements are much better sources of iron because not only do they contain more iron than nettle tea or powder per serving, they also contain the type of iron that your body can easily absorb. If you don't eat meat and don't like to take supplements, you can also try using the Lucky Iron Fish, an award-winning cast iron ingot that infuses your liquid foods with a healthy amount of natural iron to help prevent iron deficiency and anemia.

1. H. Colak et ak (2005). Determination of trace metal content of various herbal and fruit teas produced and marketed in Turkey. Trace Elements and Electrolytes, 22(07):192-195.
2. Joanna Suliburska and Karolina Kaczmarek (2012). Herbal infusions as a source of calcium, magnesium, iron, zinc and copper in human nutrition. International Journal of Food Sciences and Nutrition, 63(2):194-8.