White Pine Needles: Health Benefits, Uses, and Recipes (+ How to Forage Safely!)

This post may contain affiliate links, which means I may earn a small commission if you make a purchase through these links. This comes at no extra cost to you, and it helps support the content I create here on the blog. Thank you for your support!

Have you ever walked through a pine forest, inhaling that crisp, woodsy scent and feeling instantly refreshed? What if I told you that those same pine needles hold a treasure trove of health benefits?

For centuries, pine needles have been used in traditional medicine for their immune-boosting, detoxifying, and respiratory-supporting properties. Rich in vitamin C, antioxidants, and antimicrobial compounds, these fragrant needles can be transformed into soothing teas, nourishing syrups, infused oils, and even baked goods.

But before you start foraging, it’s important to know which species are safe, understand why pine has been revered across cultures, and learn how to incorporate its benefits into your daily life.

Let’s dive into the history, benefits, and best ways to use pine needles in everyday wellness.

The Forgotten Wisdom of Pine Needles

Long before pharmacies and packaged supplements, people looked to the natural world for healing. Pine trees, standing tall and evergreen through the harshest winters, became symbols of resilience, vitality, and renewal—and their needles were seen as a gift from nature. Across cultures and centuries, pine needles were used not just as medicine, but as survival tools, spiritual cleansers, and even sources of nourishment.

A Sacred Healer in Indigenous Medicine

For Indigenous tribes of North America, pine trees were sacred allies in both health and spirit. Pine needle tea, rich in vitamin C and immune-boosting compounds, was a trusted remedy for colds, fevers, and winter illnesses.

During the harsh winters, when food was scarce and sickness was common, pine needles provided life-saving nourishment and medicine. Families would gather around steaming pots of pine-infused water, inhaling the herbal vapors to clear congestion and strengthen their lungs.

But pine wasn’t just used for physical healing—it played an essential role in spiritual cleansing.

• Burned as incense, it was believed to clear negative energy and offer protection.The resin was applied to wounds as a natural antiseptic.
• Chewed like gum, pine resin helped soothe sore throats and freshen breath.

To Indigenous communities, the pine tree was a giver of life, offering protection, healing, and nourishment when it was needed most.

The Secret Weapon Against Scurvy

Centuries later, sailors on long voyages unknowingly rediscovered the healing magic of pine needle tea.

Without access to fresh fruit, sailors suffered from scurvy, a deadly disease caused by vitamin C deficiency. Weakness, bleeding gums, and swollen limbs were common among those who had spent months at sea with no fresh produce.

That was until some sailors began drinking pine-infused water. Though they didn’t understand why, this simple remedy replenished their vitamin C levels, reversing scurvy and restoring their health.

This practice, which had long been used by Indigenous peoples, became a lifesaving tradition among seafarers, proving once again that nature held the answers to survival.

Pine in Ancient Herbal Traditions

Across the world, herbalists, healers, and apothecaries turned to pine for its medicinal and restorative properties.

• Traditional Chinese Medicine (TCM): Used pine needle tonics to detoxify the body, support circulation, and enhance longevity.
• Scandinavian & Russian Folk Medicine: Steeped pine in alcohol or vinegar to create powerful elixirs for immunity and infection-fighting.
• Medieval European Herbalism: Used pine resin and needles in balms, poultices, and syrups to treat wounds, aching joints, and persistent coughs.

Pine’s evergreen nature made it a symbol of health and vitality—and healers believed that consuming its essence would pass on its strength to the body.

As more people today turn back to natural remedies, pine needles are once again being recognized for their incredible health benefits.

Health Benefits of Pine Needles

1. High in Vitamin C (5x More Than Oranges!)

Pine needles are one of nature’s richest sources of vitamin C, containing up to five times more than oranges. This makes them excellent for:

• Strengthening the immune system
• Fighting colds, flu, and infections
• Supporting collagen production (for healthy skin & joints)
• Reducing oxidative stress & inflammation

Drinking pine needle tea is an easy way to load up on natural vitamin C!

2. Supports Respiratory Health & Clears Congestion

Pine needles have natural expectorant and antimicrobial properties, making them great for:

• Clearing mucus & congestion
• Soothing coughs, sore throats & bronchitis
• Opening up the airways & improving breathing

Try inhaling pine-infused steam or drinking pine needle tea to support lung health!

3. Antiviral & Antimicrobial Properties

Pine needles contain potent antimicrobial compounds, including terpenes and flavonoids, which help:

• Fight off viral & bacterial infections
• Protect against colds, flu, and respiratory illnesses
• Support gut health by reducing harmful bacteria

Pine needle-infused honey or syrup can be used as a natural cold remedy!

4. Reduces Stress & Supports Mental Clarity

Pine’s fresh, forest-like aroma is naturally uplifting and calming. It contains stress-relieving compounds that help:

• Reduce cortisol (the stress hormone)
• Promote relaxation & ease anxiety
• Improve focus, clarity & cognitive function

Pine needle tea or aromatherapy can help create a sense of calm and mental sharpness!

5. Anti-Inflammatory & Pain-Relieving Effects

Pine needles contain powerful antioxidants, flavonoids, and terpenes that help:

• Reduce inflammation & joint pain
• Soothe muscle tension & soreness
• Support heart health by reducing oxidative stress

A warm pine needle-infused oil makes a great massage oil for muscle relief!

6. Supports Circulation & Heart Health

The antioxidants in pine needles help:

• Improve blood flow & circulation
• Support heart health by reducing oxidative damage
• Regulate blood pressure & cholesterol levels

Drinking pine needle tea regularly can promote overall cardiovascular wellness!

7. Detoxifying & Liver-Supporting Properties

Pine needles support natural detoxification, helping the body eliminate toxins by:

• Supporting liver function & cleansing the blood
• Aiding digestion & gut health
• Flushing out harmful environmental toxins

Try a pine needle detox tea or infusion to support your body’s natural cleansing process!

8. Supports Oral Health & Fights Bad Breath

Pine needles have natural antibacterial & astringent properties, making them great for:

• Fighting bacteria that cause gum disease & cavities
• Freshening breath naturally
• Supporting healthy teeth & gums

A pine needle mouth rinse or infused oil can help improve oral hygiene!

How to Forage Pine Needles

Foraging for pine needles is a rewarding and sustainable way to connect with nature while gathering a versatile, nutrient-rich ingredient for teas, syrups, and herbal remedies. But before you head into the woods, it’s essential to identify safe pine species, understand the best harvesting practices, and know which trees to avoid.

Best Pine Trees for Foraging

Not all pine trees are the same! Some species are rich in vitamin C and beneficial oils, while others can be toxic. The safest and most flavorful varieties for culinary and medicinal use include:

• White Pine (Pinus strobus) – One of the best choices for tea, with soft, mild-flavored needles high in vitamin C.
• Eastern White Pine (Pinus monticola) – Similar to White Pine, with a slightly stronger citrusy aroma.
• Douglas Fir (Pseudotsuga menziesii) – Not a true pine, but a great alternative with a bright, citrus-like flavor.
• Spruce (Picea species) – Needles are sharper but rich in vitamin C, with a strong piney taste.

Pro Tip: Young, tender needles from white pine have a mild, slightly sweet flavor, making them ideal for tea and cooking.

Pine Trees to Avoid (Toxic Species)

Some pine and evergreen species contain harmful compounds that can be toxic to humans and pets. Avoid the following trees when foraging:

• Yew (Taxus species) – Extremely toxic; ingestion can be fatal. Recognizable by red berries and flat, dark green needles.
• Ponderosa Pine (Pinus ponderosa) – Contains toxins that can be harmful, especially to pregnant women.
• Norfolk Island Pine (Araucaria heterophylla) – Not a true pine and can cause digestive distress if ingested.
• Lodgepole Pine (Pinus contorta) – Can have toxic resinous compounds, making it unsuitable for consumption.

Pro Tip: If you’re unsure about a tree species, it’s better to avoid it than risk consuming something toxic!

Best Time to Harvest Pine Needles

Timing matters when foraging pine needles—both for flavor and nutritional potency.

• Early Spring (March–May) – Young, bright green needles are softer, sweeter, and higher in vitamin C. These are perfect for tea, syrup, and fresh infusions.
• Late Fall & Winter (October–February) – Mature, darker green needles have a stronger, woodier flavor and are better for infusions, vinegar, and herbal remedies.

Pro Tip: If you want a milder, citrusy flavor, pick young spring needles. For stronger medicinal properties, go for older fall/winter needles.

Sustainable & Ethical Foraging Practices

Foraging is a beautiful way to reconnect with nature, but it’s important to do so ethically:

• Harvest responsibly – Take only a small amount from each tree to avoid harming it.
• Choose healthy trees – Forage from trees growing in clean, pesticide-free areas, away from roads and industrial zones.
• Use fallen branches – After a storm, look for freshly fallen pine branches instead of cutting from live trees.
• Respect wildlife – Avoid disturbing nests, habitats, or fragile ecosystems while foraging.

8 White Pine Needle Recipes for Cooking & Wellness

White pine is one of the safest and most flavorful pine species for culinary and wellness uses. It has a mild, citrusy, slightly sweet flavor that works well in teas, syrups, baked goods, and herbal infusions.

Here are some of the best white pine needle recipes to try:

1. White Pine Needle Tea

A simple, warming tea packed with vitamin C and antioxidants.

Why You’ll Love It:

• Vitamin C powerhouse—5x more than oranges!
• Soothes sore throats & clears congestion
• Refreshing, citrusy flavor with a hint of earthiness

Ingredients:

• 1 cup fresh pine needles (chopped)
• 2 cups filtered water
• 1 tsp raw honey or maple syrup (optional)
• ½ tsp lemon zest (optional, for extra citrus boost)
• 1 cinnamon stick (optional, for warmth)

How to Make White Pine Needle Tea:

1. Rinse & chop pine needles to release their oils.
2. Heat water in a small pot until warm but not boiling (boiling can reduce vitamin C content).
3. Add pine needles & cinnamon, cover, and let steep for 10-15 minutes.
4. Strain the tea, then stir in honey and lemon zest for an added boost.
5. Sip warm & enjoy its immunity-boosting benefits!

Pro Tip: This tea is also great chilled over ice for a refreshing summer drink!

2. White Pine Needle Syrup

A sweet, vitamin-packed herbal syrup for teas, cocktails, and pancakes!

Why You’ll Love It:

• Soothes sore throats & coughs
• Deliciously sweet yet herbal
• Perfect for adding to drinks, pancakes, or even drizzling on yogurt

Ingredients:

• 1 cup fresh pine needles (chopped)
• 1 cup water
• 1 cup raw honey or maple syrup
• 1 tsp lemon juice (optional, to brighten flavor)

How to Make White Pine Needle Syrup:

1. In a small saucepan, bring water to a simmer, then add pine needles.
2. Simmer for 10-15 minutes, then remove from heat and let steep for another 10 minutes.
3. Strain and discard the pine needles.
4. Stir in honey or maple syrup while the liquid is still warm (but not hot).
5. Store in a sealed glass jar in the fridge for up to 2 weeks.

Pro Tip: Add a spoonful of this syrup to hot tea, cocktails, or drizzle over warm biscuits!

3. White Pine Needle Oil

A soothing, aromatic oil for muscle relief, skincare, and DIY salves.

Why You’ll Love It:

• Relieves muscle tension & soothes joints
• Antimicrobial & healing for minor cuts & dry skin
• Versatile—great for DIY balms, salves, and massage oils

Ingredients:

• 1 cup fresh pine needles (chopped)
• 1 cup carrier oil (olive, almond, or jojoba oil)

How to Make White Pine Needle Oil:

1. Place chopped pine needles in a clean glass jar.
2. Cover completely with carrier oil, ensuring no needles are exposed.
3. Seal the jar and let it infuse for 4-6 weeks in a cool, dark place, shaking every few days.
4. Strain the oil using cheesecloth and store in a dark glass bottle.

Pro Tip: Use this oil for massage, DIY salves, or a relaxing bath oil!

4. White Pine Needle Salt

A flavorful finishing salt with a hint of citrus and earthiness.

Why You’ll Love It:

• Adds a bright, herbal touch to dishes
• Great for seasoning roasted veggies, meats & soups
• Preserves the benefits of pine in a simple way

Ingredients:

• ¼ cup fresh pine needles (finely chopped)
• ½ cup sea salt or Himalayan salt
• ½ tsp lemon zest (optional)

How to Make White Pine Needle Salt:

1. In a bowl, mix chopped pine needles and salt until well combined.
2. Spread on a baking sheet and let air dry for 24 hours, or dehydrate at lowest oven setting for 1-2 hours.
3. Store in an airtight jar and use as a flavored seasoning!

Pro Tip: Sprinkle on roasted potatoes, eggs, or even popcorn!

5. White Pine Needle Shortbread Cookies

Soft, buttery cookies with a subtle herbal-citrus touch!

Why You’ll Love It:

• Unique wild-foraged flavor
• Light, crisp & buttery texture
• Perfect for winter baking & gifting

Ingredients:

• 1 cup butter (or coconut oil), softened
• ½ cup maple syrup or coconut sugar
• 2 cups all-purpose or spelt flour
• 2 tbsp fresh pine needles (finely ground)
• ½ tsp vanilla powder
• ¼ tsp sea salt

How to Make White Pine Needle Shortbread Cookies:

1. Preheat oven to 350°F (175°C).
2. In a bowl, cream butter and maple syrup until smooth.
3. Stir in flour, ground pine needles, vanilla, and salt until a dough forms.
4. Roll out dough and cut into rounds or rectangles.
5. Bake for 12-15 minutes until lightly golden.
6. Cool & enjoy the subtle citrusy, herbal flavor!

Pro Tip: Serve these cookies with pine needle tea for a cozy winter pairing!

6. White Pine Needle Soda

A crisp, naturally fizzy drink made with just pine needles, water, and sugar—no artificial ingredients!

Ingredients:

• 4 cups fresh pine needles (chopped)
• 4 cups filtered water
• ½ cup organic cane sugar

How to Make White Pine Needle Soda:

1. Dissolve sugar in filtered water in a large jar or pitcher.
2. Add pine needles, ensuring they’re fully submerged.
3. Cover with cheesecloth and let ferment at room temperature for 3-4 days, stirring once daily.
4. Once slightly fizzy, strain and chill before serving!

Pro Tip: Let it ferment in a sealed bottle for an extra day for more natural carbonation!

7. White Pine Needle Pesto

A vibrant, pine-scented take on traditional pesto—perfect for pasta, sandwiches, or dipping!

Why You’ll Love It:

• Bright, herbal, and slightly nutty
• Great for pasta, toast, or roasted veggies
• A wild, unique alternative to basil pesto

Ingredients:

• ½ cup fresh pine needles
• 1 cup fresh parsley or basil
• ½ cup walnuts or pine nuts
• 1 garlic clove
• ½ cup olive oil
• ¼ cup nutritional yeast or Parmesan cheese
• Juice of ½ a lemon
• Salt & pepper to taste

How to Make White Pine Needle Pesto:

1. In a food processor, blend pine needles, parsley, walnuts, garlic, and lemon juice until finely chopped.
2. Slowly drizzle in olive oil while blending until smooth.
3. Stir in nutritional yeast/Parmesan, salt, and pepper.
4. Store in a sealed jar in the fridge for up to 1 week.

Pro Tip: Toss with fresh pasta, spread on sandwiches, or mix into roasted veggies!

8. White Pine Needle Butter

A creamy, herbal butter perfect for toast, roasted veggies, or baking!

Why You’ll Love It:

• Buttery, citrusy, and aromatic
• Versatile—use for savory dishes or baked goods
• Easy to make & store

Ingredients:

• ½ cup unsalted butter (or vegan butter alternative), softened
• 1 tbsp fresh pine needles (finely chopped)
• ½ tsp lemon zest
• Pinch of sea salt

How to Make White Pine Needle Butter:

1. In a bowl, mix softened butter, chopped pine needles, lemon zest, and salt.
2. Stir until well combined.
3. Transfer to parchment paper, roll into a log, and refrigerate until firm.
4. Slice and use as needed!

Pro Tip: Spread on warm toast, roasted veggies, or even baked fish!

FAQs About How to Use Pine Needles

1. Can you freeze pine needles for later use?

Yes! Freezing is a great way to preserve freshness. Simply rinse, pat dry, and store in an airtight container or freezer bag for up to 6 months. Frozen pine needles retain most of their flavor and nutrients, making them great for tea or infusions.

2. How do you dry pine needles for long-term storage?

To dry pine needles:

• Air drying: Spread them on a tray or mesh screen in a cool, dry place for 1-2 weeks.
• Oven drying: Set your oven to its lowest setting (around 150°F / 65°C) and dry for 1-2 hours with the door slightly open.
• Dehydrator: Use a food dehydrator at 95-115°F (35-45°C) for 6-8 hours.

Store dried pine needles in a glass jar or airtight container in a cool, dark place for up to a year.

3. Do pine needles lose their nutrients when dried?

Dried pine needles still contain antioxidants and essential oils, but vitamin C content decreases over time. If you’re using pine needles for immune support, fresh is best, but dried still works for teas, infusions, and culinary uses.

4. Are pine needles safe for pets?

Not always! Some species, like yew and ponderosa pine, are toxic to pets. Even safe pines can cause digestive upset if consumed in large amounts. Always keep foraged pine products out of reach of curious pets.

5. Can you make pine needle tea in advance and store it?

Yes! Brewed pine needle tea can be stored in the fridge for up to 3 days. Just strain and keep it in a sealed glass jar. Reheat gently or enjoy chilled.

6. Does pine needle tea have caffeine?

No, pine needle tea is naturally caffeine-free. It provides a gentle energy boost from its antioxidants but won’t give you the jitters like coffee or black tea.

7. Can I use pine needles for fermenting kombucha or other drinks?

Yes! You can infuse pine needles into kombucha, mead, or shrubs (vinegar-based drinks) for a unique citrusy, herbal flavor. Just add fresh or dried needles during the first fermentation phase.

8. How can I make pine needle essential oil at home?

While true essential oils require distillation, you can make a pine-infused oil at home:

• Fill a jar with fresh pine needles and cover them with a carrier oil (olive, almond, or jojoba oil).
• Let it infuse for 4-6 weeks, shaking occasionally.
• Strain and store in a dark glass bottle.

This oil is great for massage, skincare, and DIY salves.

9. How do you make pine needle flour?

Pine needle flour is made from dried and ground pine needles. Simply:

• Dry the needles completely.
• Grind them in a high-powered blender, food processor, or spice grinder until fine.
• Sift out any large pieces and store the powder in an airtight jar.

It’s high in fiber and antioxidants and can be added to bread, crackers, or pancakes!

10. Can pine needles be used in homemade candles or potpourri?

Yes! Dried pine needles add a fresh, woodsy aroma to homemade candles, wax melts, and potpourri. Combine them with cinnamon, dried citrus, or cloves for a cozy, forest-inspired scent.