8 Health Benefits of Essential Oils

Essential oils are distilled plant extracts that maintain their fragrance and potentially offer health benefits. They are sometimes used in complementary and alternative medicine to support certain conditions and overall well-being.

Some research suggests that they could be helpful for stress relief, nausea, inflammation, infections, sleep issues, and more. However, additional evidence and clinical trials are needed to confirm these potential benefits.

1. Stress and Anxiety Reduction

Along with traditional treatment, aromatherapy may help with stress relief and anxiety. One study shows that bergamot essential oil may help lower levels of the stress hormone cortisol, improving fatigue and negative emotions in participants.

Other research on lavender oil suggests that it can lower self-reported anxiety levels among patients ahead of medical procedures or hospital stays.

2. Improves Sleep Quality

Aromatherapy may promote relaxation by activating the brain chemicals that control sleep. Common essential oils for sleep include:

• Bergamot
• Cedarwood
• Lavender

Studies show inhaling lavender essential oil regularly can improve sleep quality and reduce anxiety around sleep.

3. Prevents Bacterial Infections

Many essential oils contain antimicrobial, anti-inflammatory, and antioxidant properties. They also treat ear infections, Staphylococcus aureus (which causes strep throat and certain skin infections), and other broad-spectrum bacterial infections. The essential oils that may help bacterial infections include:

Research indicates that some essential oils improve ear infection symptoms as effectively as traditional prescription antibiotic treatment.

4. Fights Fungal Infections

Tea tree oil has been studied for its efficacy in treating athlete’s foot, a fungal skin infection. Research suggests that the essential oil may work well with traditional antifungal medication and on its own.

5. Headache and Migraine Relief

Inhaling or applying certain essential oils to the temples and forehead may be a supplementary treatment for people with headaches. Small studies suggest that participants who used lavender, peppermint, and chamomile essential oils reported decreased pain and severity for certain types of tension headaches. However, more research is needed on the efficacy of essential oils for chronic migraine.

6. Reduces Inflammation

Certain essential oils may relieve inflammation-related symptoms like pain, swelling, warmth, and function loss. Flavonoids (phytonutrients) in the oils may help airway inflammation and inflammatory bowel disease (IBD). The essential oils include:

More evidence and human clinical trials would be needed to support anti-inflammatory benefits for specific health conditions.

7. Relieves Nausea

Inhaling or topically applying essential oil may reduce nausea and other symptoms like vomiting and retching. These include:

• Ginger
• Lemon
• Peppermint
• Spearmint

People who are pregnant or undergoing medical treatment should check with a healthcare provider before trying this at home.

8. Tames Muscle Pain and Menstrual Cramps

Applying lavender, thyme, and sage essential oils to the abdominal or other affected areas may reduce the severity of muscle pain and menstrual cramping. The analgesic (pain-relieving) effects may be more potent when used together. However, cramping may not be as reduced as when using an over-the-counter (OTC) pain reliever like Advil or Motrin (ibuprofen).

Safety and Side Effects

While some people may experience reported health benefits related to using essential oils, it’s important to note that the Food and Drug Administration (FDA) does not monitor or regulate essential oils the way it does for prescription or OTC medications.

It’s a good idea to research the quality of essential oil brands and look for oils produced with distillation methods that avoid using harsh solvents, like acetone.

To help reduce the chances of unwanted side effects when using essential oils, be aware of the following precautions:

• Do a patch test on a small portion of your skin: Essential oils may trigger an allergic reaction or cause irritation when used with other medications or during sun exposure.
• Avoid ingesting: Some essential oils may be toxic when consumed through your mouth or other mucus membranes (like the vagina) unless under the guidance of a healthcare provider.
• Diffuse in well-ventilated areas: Limit essential oil diffusers to well-ventilated areas to avoid irritating your respiratory system.
• If pregnant, ask a healthcare provider: Some essential oils should not be used during pregnancy.
• Keep away from children and pets: Be mindful of essential oil exposure around children and pets, as some may be toxic or cause adverse reactions.
• Be mindful of hot surfaces: Essential oils are highly flammable, so remove them from hot surfaces or flames and store bottles in a cool, dry space.

Recommended Amounts and Dosage

Federal health experts do not offer set guidelines on recommended amounts and dosages because the essential oil market isn’t regulated or standardized like food and medicine.

Different brands of essential oils contain varied amounts of chemical compounds. They don’t have an expiration date, and the chemical composition can change as they age, potentially producing different clinical effects.

Aromatherapy practitioners typically apply essential oils in the following methods:

• Indirect inhalation using an essential oil diffuser or two to four drops placed on a tissue or cotton ball
• Direct inhalation using an individual inhaler, such as two or three drops on top of a basin of hot water
• Topical application involving massaging essential oils that have been diluted with a carrier oil

When applying essential oils topically, diluting them with a carrier oil (like almond, olive, coconut, or jojoba oil) is required to prevent adverse reactions to the skin or body. Diluting at 1% would be equivalent to adding about six drops of essential oil to 1 ounce of carrier oil.

How to Choose the Right Essential Oils for You

Check with your healthcare provider to ensure essential oils are safe, especially if you have any underlying health conditions or are taking any medications. Then:

• Decide on your preferred method of use: Inhalation, steam, or topical application
• Look into the fragrance and health benefits: To ensure that it’s appropriate for you
• Research potential side effects: For specific oils that you may be interested in using before purchasing
• Consider your lifestyle: Avoid stopping or using them in place of any prescribed medications or treatment plan

Summary

A growing body of research suggests essential oils may be beneficial as supplementary therapy for certain health conditions and symptoms, including stress relief, nausea, inflammation, infections, and more.

Much more clinical evidence is needed before essential oils can be broadly recommended as a treatment tactic. Always check with a healthcare provider before implementing any essential oils into your routine to help avoid the possibility of an allergic reaction or adverse side effects.