If you’ve been out walking recently, you’ve likely spotted these plants already. Stinging nettles and cleavers are among the first to push through as the weather warms in spring. Herbalists have used both for centuries as spring tonics. The idea was simple: after a long winter, the body needs support. These plants were part of that.

It’s fair to wonder whether that is still important. Whether plants that grow along a fence line can actually do anything worth talking about.

The short answer is yes. Both plants have a long history of use, and there’s good science behind why they work. Nettles are rich in minerals that are easy for the body to absorb. After a winter of heavier foods and less variety, that matters.

Cleavers supports the lymphatic system, which is involved in clearing waste from the tissues. Used together, they suit what the body is naturally doing at this time of year. That’s not a coincidence. It’s why traditional herbalists reached for them every spring.

Winter tends to mean we move less, eat heavier foods, and not much in the way of fresh greens. By the time spring arrives, a lot of people can feel it. Sluggishness, feeling a bit puffy, or tired in a way that sleep doesn’t fix.

Is it time for a reset? The old idea of a spring cleanse wasn’t about drastic measures. It was about helping the body find its feet again. Nettles and cleavers are well suited to this. They’re gentle plants, somewhat closer to food than medicine, and they work with what the body is already trying to do.

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• Stinging nettles are a rich source of calcium, iron, and magnesium in a form that the body absorbs well.
• Cleavers supports the lymphatic system and can help with fluid retention and puffiness.
• Both plants have been used as spring tonic herbs for centuries, to replenish what winter depletes.
• Nettles contain compounds that help reduce inflammation and work as a natural antihistamine.
• These are slow, practical herbs. They work best taken consistently, not as a quick fix.

As spring approaches, there’s a particular feeling you might recognise. Rings that feel tighter. Digestion that’s slower than usual. Waking up unrefreshed after a full night’s sleep. Some women describe it as wading through treacle. Most put it down to age, or their hormones.

It’s not surprising. We’ve largely lost the idea of seasonal tonics. Most people reach for the obvious things: more water, less sugar, maybe a juice cleanse. The intention is right but the approach can backfire. That kind of effort draws on reserves that aren’t there yet. It can leave you feeling more depleted.

Modern living means we are less aware of the effects of the seasons. Winter changes how the body works. We eat fewer fresh greens, fewer mineral-rich foods. We move less, which means the lymphatic system slows down too.

The body is doing exactly what it’s designed to do in the colder months: conserve and store. But when spring arrives and you want to feel different, that shift is hard if your mineral stores are low and your lymphatic system hasn’t caught up yet. What the body needs at that point is replenishment. Not the restriction of a typical cleanse.

This is where tonic herbs come in. A tonic isn’t a quick fix or dramatic overhaul. It’s slow, steady support that builds the body up. That’s exactly what’s needed at this time of year.

That heaviness in your body is a signal worth listening to. Your body is asking for minerals it’s been short of all winter. It’s asking for movement in the lymphatic system. Ignore that, and the sluggishness might linger. Respond with the right plants, and things can start to shift.

We expect to feel the same in March as we did in September. But the body doesn’t work like that. It moves through periods of conservation and periods of renewal. Winter is for conservation. Spring is for renewal. The seasonal shift happens whether we’re ready for it or not. And renewal takes resources.

If you’ve spent the winter running on empty, the body will struggle to shift gears when spring arrives. Joint stiffness that won’t ease off. Skin that looks flat and dull. A low-grade fatigue that coffee doesn’t touch. These are signs that foundational stores are low. They’re also exactly what spring tonic herbs were traditionally used for.

The old herbalists didn’t have blood tests or lab panels. But they were careful observers. They noticed that people came out of winter looking pale and moving slowly. They also knew that the first green plants of the season seemed to help. This they called cleansing the blood. While herbalists today call it supporting liver function and lymphatic drainage. The language may have changed but the physiology hasn’t.

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When we look at the research, the traditional use of these plants makes good sense. Nettle has an unusually rich mineral profile for a common plant. A review in the journal Heliyon confirmed this. This herb contains significant amounts of calcium, magnesium, potassium, and iron. But, what matters even more is that nettles contain far less oxalic acid than spinach, meaning a much greater proportion of nettles calcium is bioavailable. That means the minerals are actually available for the body to absorb and use, rather than passing straight through.

Take spinach as a comparison. It has a reputation as one of the best greens for calcium. But nettle contains around 481mg of calcium per 100g when blanched, while spinach contains about 99mg. And because spinach is high in oxalates, much of that calcium never gets absorbed anyway. Nettle delivers minerals in a form the body can actually use. That’s what makes nettles such a good restorative.

Nettle’s anti-inflammatory properties are well documented too. Research has shown that nettle leaf extract can inhibit NF-kB, which acts as a master switch for inflammation in the body. Turning that switch down reduces the body’s overall inflammatory load.

Nettle also contains quercetin, which acts as a natural antihistamine. That’s why it has a long history of use for seasonal allergies and joint stiffness, and why it’s particularly useful in spring when both tend to flare.

Cleavers works differently to nettles, but the two complement each other well. this herb has a formal monograph in the British Herbal Pharmacopoeia and is used specifically for lymphatic support. Research published in 2019 and 2020 showed that cleavers extracts stimulate immune cell activity.

The lymphatic system depends on movement to clear waste from the tissues. After a winter of sitting more and moving less, it slows right down. Cleavers provides the gentle support that gets things moving again.

So, nettles and cleavers offer something that the body seems to need in spring. Herbalists knew this long before anyone could explain why. Modern research is now catching up, identifying the mechanisms behind observations that go back centuries. But the outcome was never in question. The heaviness of winter lifts. And energy returns.

What we don’t yet know is whether these plants have more to offer than we currently understand. After all, they are whole plants, not isolated compounds. They contain hundreds of phytonutrients whose role in the body we are only beginning to explore.

That’s worth keeping in mind when comparing this approach to supplements. A multivitamin covers a defined list of known nutrients. A tonic herb is something closer to a whole food, with a complexity that no supplement has yet come close to replicating.

Both of these plants also support the gut. Nettles is a gentle astringent, which means it helps to tone the tissues of the digestive tract. If you tend to carry mild, persistent bloating, that’s worth knowing. On the other hand, cleavers supports the elimination pathways, helping waste move through more efficiently. When the gut and the lymphatic system are working well together, the whole body feels lighter.

Modern research isn’t contradicting traditional practice here. It is providing explanations. These are medicinal herbs with a long history of use for a reason. This goes beyond their traditional role as seasonal herbal tonics, and touches on factors that come up regularly in clinic: the low-grade inflammation, mineral depletion, and lymphatic sluggishness that is so common.

Both of these plants are what we might call food-grade herbs. They are gentle rather than forceful. They provide raw materials and gentle support, and let the body do what it’s designed to do. That’s a core principle of herbal medicine.

This is where the Assess, Restore, Thrive framework comes in. Looking first, at what the body actually needs. In spring, the pattern usually points to mineral depletion and lymphatic stagnation. From that ppint of view, the restoration is straightforward. No need for aggressive detox protocols or restriction. Just the raw materials the body needs to do its own housekeeping. That’s what nettles and cleavers offer.

I always recommend a food-first approach. Most people can drink nettle and cleavers as a daily infusion. And, its easy to prepare. Simply steep your dried herbs in hot water for at least fifteen minutes. You can also cook with fresh nettle tops, using them exactly like spinach. They make good soups and work well added to stews. The key to using these herbs is consistency. These are gentle plants that build their effects over time.

When you support the basic foundations, the wider pattern begins to change. So, as your mineral stores replenish, your energy naturally lifts. When your lymphatic system moves more freely, that puffy, heavy feeling starts to resolve. And, this is how we build long-term resilience. We give the body what it needs, when it needs it. Aligning our habits and choices with the seasons.

Of course, nettles and cleavers won’t fix everything. A decent diet and regular movement matter too. And if something has been persistent, it’s worth looking into further. But as a place to start, these two are hard to beat.

In clinic, the change is often noticeable. These are not dramatic interventions. But, simple, practical, time-tested support. Not quick fixes, but slow, practical herbs. Simply giving the body something it may have been short of. That tends to be enough.

Feeling sluggish after winter isn’t a sign that something is wrong. It’s just how your body is responding naturally to the change in the seasons. Restrictive diets and harsh detoxes aren’t the answer. These plants are. Gentle, practical, and rooted in centuries of observation.

Folklore often turns out to make good physiological sense. The old herbalists were careful observers. They watched the body and they watched the seasons. They understood that the two were connected. Nettles and cleavers are common weeds. But they have been used as medicine for good reason for a very long time.

Nettles and cleavers have been used for centuries for good reason. They are gentle, accessible herbs that are easy to incorporate into daily life. If you’d like personalised support alongside that, you’re welcome to book a free hello call so we can discuss how I might be able to help.

Can I pick my own nettles and cleavers?

Yes, and both are easy to find in spring as young, fresh plants. Pick from areas away from roads and traffic, and anywhere that might have been sprayed. Make sure to wear gloves when harvesting nettles. Once dried they are fine to handle, and cooking neutralises the sting completely.

How much nettle tea should I drink daily?

One to three cups a day works well for a gentle restorative effect. A good way to do this is to steep a handful of dried herb in a litre of hot water overnight. Strain it in the morning and drink it through the day.

Will cleavers make me need the toilet more often?

It can have a mild diuretic effect. This is part of how it supports the kidneys in clearing waste. You may notice you’re urinating a little more than usual, which is normal. Keep your fluid intake up.

Are these herbs safe to take with my medication?

Both are food-grade plants and generally very safe. But nettles can interact with blood pressure medication, blood thinners, and diabetes drugs. It’s worth checking with your GP or a medical herbalist before using them in medicinal amounts if any of these apply to you.

How long does it take to feel a difference?

While these are nourishing tonics, don’t think of them as quick fixes. You might notice some subtle shifts in energy or fluid retention within a few days. But, deeper replenishment of minerals may take weeks or months.