You’ve probably heard that essential oils can help improve your sleep, skin, and even your mood — but do they really work? And are they safe? The short answer is yes, when used correctly.
From relieving stress to easing minor aches and pains, essential oils have a range of benefits. Here’s some information about essential oils and how to use them safely.
What are essential oils?
Essential oils are highly concentrated plant extracts. They can come from petals, leaves, rinds, grasses, or even wood. People have used them in massage oils and aromatherapy for thousands of years.1 And you often encounter them in items like perfumes, candles, and laundry detergent.
The fragrance from essential oils can affect more than your mood. Research has shown smells that recall pleasant memories promote slower, deeper breathing.2
Here are a few popular essential oils that help with some common conditions.
- Improve sleep: Bergamot, lavender3
- Improve mood and increase energy: Citrus oils3
- Protect skin from sun damage and aging: Calendula, geranium4
- Reduce anxiety: Chamomile,5 damask rose,5 citrus oils,3 lavender6
- Reduce nausea: Peppermint,7 ginger7
- Treat migraine symptoms: Lavender,8 peppermint9
How are essential oils used?
- Aromatherapy: You can use a diffuser, wear an aromatherapy necklace, or apply diluted oils to a pillowcase. Applying a few drops of undiluted oil to cloth is also safe, but it may stain.
- Inhalation: Breath in the steam from a humidifier or bowl of hot water that has a few drops of oil in it.
- Massage therapy: Mix a few drops of essential oil into a lotion or another oil, like sweet almond oil, and rub it into the skin.
- Skin application: Spread diluted oils onto a specific area, such as the forehead to help with headache pain.
- Personal care products: Add to shampoos, conditioners, and liquid soaps.
- Cleaning: Add a few drops to homemade household cleaners and liquid detergents or mix with water and spray onto clothes, upholstery, or carpets.
Are essential oils safe?
When used correctly, essential oils can provide some wellness benefits. But the federal government regulates them as cosmetics and doesn’t check them for purity or quality.7
If using essential oils, follow these safety guidelines:
- Buy from reputable companies.
- Keep undiluted oils away from flames and store them in cool places. They can easily catch fire.
- Never swallow undiluted oils or apply them directly to the skin. Some undiluted oils can be poisonous. Even diluted oils can cause rashes. Citrus oils can make your skin sensitive to sunlight.
- Always dilute essential oils. Add oils to a lotion, butter, or shampoo before applying it to the skin. Avoid using dilutions above 3% for most uses for adults,10 and 2.5% for kids.11
- Check for allergies. Do a patch test with each new oil. Apply a small amount of diluted oil to a spot on your forearm. Wait 24 hours to see if you have a reaction.
- If you have a breathing condition, inhaling essential oils may cause irritation. If you experience an adverse reaction, stop using that oil.12
As with any supplement, talk to your doctor before adding essential oils to your routine.
Are essential oils safe for pets?
Essential oils can be toxic to pets. Active oil diffusers spread microdroplets in the air that can get on pets’ fur and make pets sick.13, 14 Even passive diffusers that absorb the oil and release scent should be used in pet-free areas. You should avoid using essential oils entirely if you have pet birds or if your pet has breathing problems. Remember, animals have a much better sense of smell than humans. What may be pleasant for us may be overwhelming for them.14
Other self-care options
Essential oils are just one tool you can use to improve your health: self-care apps15 can also help you sleep, simple habits can reduce your stress, and learning how to practice mindfulness can improve your focus.