SUBSCRIBE

NUTRITION u Evidence Based

What Are Essential Oils, and Do They

Work?
By Helen West, RD on September 30, 2019

What they are How they work Types Benefits Uses

Tips for choosing Safety Bottom line

Essential oils are often used in aromatherapy, a form of alternative

medicine that employs plant extracts to support health and well-being.

However, some of the health claims associated with these oils are
controversial.

This article explains all you need to know about essential oils and their
health effects.
AD VER T I SEM EN T

What are essential oils?


AD VER T I SEM EN T
Essential oils are compounds extracted from plants.
The oils capture the plant’s scent and flavor, or “essence.”

Unique aromatic compounds give each essential oil its characteristic

essence.

Essential oils are obtained through distillation (via steam and/or water) or
mechanical methods, such as cold pressing.

Once the aromatic chemicals have been extracted, they are combined
with a carrier oil to create a product that’s ready for use.

The way the oils are made is important, as essential oils obtained through
chemical processes are not considered true essential oils.

SUMMARY

Essential oils are concentrated plant extracts that retain the

natural smell and flavor, or “essence,” of their source.

How do essential oils work?

Essential oils are most commonly used in the practice of aromatherapy,
in which they are inhaled through various methods.

Essential oils are not meant to be swallowed.

The chemicals in essential oils can interact with your body in several
ways.

When applied to your skin, some plant chemicals are absorbed (1, 2).

It’s thought that certain application methods can improve absorption,

such as applying with heat or to different areas of the body. However,
research in this area is lacking (3, 4).

AD VER T I SEM EN T

Inhaling the aromas from essential oils can stimulate areas of your limbic
system, which is a part of your brain that plays a role in emotions,
behaviors, sense of smell, and long-term memory (5).

Interestingly, the limbic system is heavily involved in forming memories.

This can partly explain why familiar smells can trigger memories or
emotions (6, 7).

The limbic system also plays a role in controlling several unconscious

physiological functions, such as breathing, heart rate, and blood
pressure. As such, some people claim that essential oils can exert a
physical effect on your body.

However, this has yet to be confirmed in studies.

SUMMARY

Essential oils can be inhaled or diluted and applied to the skin.

They may stimulate your sense of smell or have medicinal
effects when absorbed.

Popular types
There are more than 90 types of essential oils, each with its own unique
smell and potential health benefits.

Here’s a list of 10 popular essential oils and the health claims

associated with them:

Peppermint: used to boost energy and aid digestion

Lavender: used to relieve stress

Sandalwood: used to calm nerves and help with focus

Bergamot: used to reduce stress and improve skin conditions like

eczema

Rose: usedA Dto improve
VER T I S E M E N T mood and reduce anxiety

Chamomile: used to improve mood and relaxation

 Ylang-Ylang: used to treat headaches, nausea, and skin conditions

Tea Tree: used to fight infections and boost immunity

Jasmine: used to help with depression, childbirth, and libido

Lemon: used to aid digestion, mood, headaches, and more

SUMMARY

There are over 90 commonly used essential oils, each

associated with certain health claims. Popular oils include
peppermint, lavender, and sandalwood.

Health benefits of essential oils

Despite their widespread use, little is known about the ability of essential
oils to treat certain health conditions.

Here’s a look at the evidence regarding some of the common health

problems that essential oils and aromatherapy have been used to treat.

Stress and anxiety

It has been estimated that 43% of people who have stress and anxiety
use some form of alternative therapy to help relieve their symptoms (8).

Regarding aromatherapy, initial studies have been quite positive. Many

have shown that the smell of some essential oils can work alongside
traditional therapy to treat anxiety and stress (9, 10, 11).

However, due to the scents of the compounds, it’s hard to conduct

blinded studies and rule out biases. Thus, many reviews on the stress-
and anxiety-relieving effects of essential oils have been inconclusive (12,
13).

AD VER T I SEM EN T

Interestingly, using essential oils during a massage may help relieve

stress, although the effects may only last while the massage is taking
place (14).

A recent review of over 201 studies found that only 10 were robust
enough to analyze. It also concluded that aromatherapy was ineffective at
treating anxiety (15).

Headaches and migraines

In the ’90s, two small studies found that dabbing a peppermint oil and
ethanol mixture on participants’ foreheads and temples relieved
headache pain (16, 17).

Recent studies have also observed reduced headache pain after applying
peppermint and lavender oil to the skin (18, 19).

What’s more, it has been suggested that applying a mixture of

chamomile and sesame oil to the temples may treat headaches and
migraines. This is a traditional Persian headache remedy (20).

However, more high-quality studies are needed.

Sleep and insomnia

Smelling lavender oil has been shown to improve the sleep quality of
women after childbirth, as well as patients with heart disease (21, 22).

One review examined 15 studies on essential oils and sleep. The majority
of studies showed that smelling the oils — mostly lavender oil — had
positive effects on sleep habits (23).

Reducing inflammation

It has been suggested that essential oils may help fight inflammatory
conditions. Some test-tube studies show that they have anti-inflammatory
effects (24, 25).

One mouse study found that ingesting a combination of thyme and 
AD VER T I SEM EN T
oregano essential oils helped induce the remission of colitis. Two rat
studies on caraway and rosemary oils found similar results (26, 27, 28).
However, very few human studies have examined the effects of these
oils on inflammatory diseases. Therefore, their effectiveness and safety
are unknown (29, 30).

Antibiotic and antimicrobial

The rise of antibiotic-resistant bacteria has renewed interest in the

search for other compounds that can fight bacterial infections.

Test-tube studies have investigated essential oils, such as peppermint

and tea tree oil, extensively for their antimicrobial effects, observing
some positive results (31, 32, 33, 34, 35, 36, 37, 38, 39).

However, while these test-tube study results are interesting, they do not
necessarily reflect the effects that these oils have within your body. They
don’t prove that a particular essential oil could treat bacterial
infections in humans.

SUMMARY

Essential oils may have some interesting health applications.

However, more research is needed in humans.

AD VER T I SEM EN T


AD VER T I SEM EN T

Other uses
Essential oils have many uses outside of aromatherapy.

Many people use them to scent their homes or freshen up things like
laundry.

They are also used as a natural scent in homemade cosmetics and high-
quality natural products.

What’s more, it has been suggested that essential oils could provide
a safe and environmentally friendly alternative to man-made mosquito
repellents, such as DEET.

However, results regarding their effectiveness have been mixed.

Studies have shown that some oils, such as citronella, may repel certain
types of mosquitoes for around 2 hours. Protection time may be extended
up to 3 hours when it’s used in combination with vanillin.

Furthermore, the properties of essential oils indicate that some of them

could be used industrially for extending the shelf life of foods (39, 40, 41,
42).

SUMMARY

Aromatherapy isn’t the only use for essential oils. They can
be used in and around the home, as a natural mosquito repellent,
or industrially to make cosmetics.

How to choose the right essential oils

Many companies claim that their oils are “pure” or “medical
grade.” However, these terms aren’t universally defined and
therefore hold little weight.

AD VER T I SEM EN T
Given that they’re products of an unregulated industry, the quality
and composition of essential oils can vary greatly (43).
Keep the following tips in mind to choose only high-quality oils:

Purity: Find an oil that contains only aromatic plant compounds,

without additives or synthetic oils. Pure oils usually list the
plant’s botanical name (such as Lavandula officinalis) rather
than terms like “essential oil of lavender.”

Quality: True essential oils are the ones that have been changed the
least by the extraction process. Choose a chemical-free essential
oil that has been extracted through distillation or mechanical cold
pressing.

Reputation: Purchase a brand with a reputation for producing high-

quality products.

SUMMARY

High-quality oils only use pure plant compounds extracted by

distillation or cold pressing. Avoid oils that have been diluted with
synthetic fragrances, chemicals, or oils.

Safety and side effects

Just because something is natural doesn’t mean it’s safe.

Plants and herbal products contain many bioactive compounds that may
harm your health, and essential oils are no different.

However, when inhaled or combined with a base oil for use on your skin,
most essential oils are considered safe. Be sure to consider others in
your environment who might be inhaling the aroma, including pregnant
women, children, and pets.

Nevertheless, they may cause some side effects, including (44):


AD VER T I SEM EN T
rashes

asthma attacks
 headaches

allergic reactions

While the most common side effect is a rash, essential oils can cause
more serious reactions, and they have been associated with one case of
death (45).

The oils that have most commonly been associated with adverse
reactions are lavender, peppermint, tea tree, and ylang-ylang.

Oils that are high in phenols, such as cinnamon, can cause skin irritation
and shouldn’t be used on the skin without being combined with a
base oil. Meanwhile, essential oils made from citrus fruits increase the
skin’s reaction to sunlight and burns can occur.

Swallowing essential oils is not recommended, as doing so could be

harmful and, in some doses, fatal (46, 47).

Very few studies have examined the safety of these oils for pregnant or
breastfeeding women, who are usually advised to avoid them (48, 49, 50,
51, 52).

SUMMARY

Essential oils are generally considered safe. However, they may

cause serious side effects for some people, especially if applied
directly to the skin or ingested.

The bottom line

Essential oils are generally considered safe to inhale or apply to the skin
if they’ve been combined with a base oil. They should not be eaten.

However, evidence
A D V Esupporting
R T I SEM EN T many of their associated health claims is 

lacking, and their effectiveness is often exaggerated.

For minor health problems, using essential oils as a complementary
therapy is likely harmless.

However, if you have a serious health condition or are taking medication,

you should discuss their use with your healthcare practitioner.

Share this article

 v  

READ THIS NEXT

Can Essential Oils Relieve Inflammation?

Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-
BC, CHT

Essential oils are said to have a number of health benefits, but do they
work? Here's what you need to know about using essential oils for…

READ MORE

Essential Oils for Heart Health: What You

Need to Know
Medically reviewed by Debra Sullivan, Ph.D., MSN, R.N., CNE, COI

Essential oils and aromatherapy can have benefits for heart health, but

the evidence isn't conclusive.
AD V ER T I SEM EN T
 READ MORE

The Best Essential Oils for Your Skin

Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-
BC, CHT

Due to clinical and anecdotal evidence, essential oils are continuing to be

researched for their effects in skin care. Here's what you need to know.

READ MORE

What Are the Purported Benefits and Uses of

PanAway Essential Oil?
Medically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP

PanAway oil is a blend of essential oils that's marketed to relieve muscle

aches and pains. No evidence currently exists to support the…

READ MORE

The Best Essential Oils for Poison Ivy and 

How to Use Them

AD VER T I SEM EN T
Medically reviewed by Karen Cross, FNP, MSN

Essential oils can help with symptoms of a poison ivy rash, including
pain, itchiness, and swelling. Learn about the most effective oils and ho…

READ MORE

The 6 Best Essential Oil Diffusers

Medically reviewed by Debra Sullivan, Ph.D., MSN, R.N., CNE, COI

A diffuser is one of the best ways to enjoy the benefits of essential oils
while making your home smell amazing.

READ MORE

How to Kill Bacteria with Essential Oils

Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-
BC, CHT

Some people use essential oils for their antibacterial properties. But
which ones to pick? Learn more about which oils have these properties…

READ MORE


AD VER T I SEM EN T
Essential Oils for Chakras: Balance and Heal
with Sacred Scents
Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-
BC, CHT

Invite spiritual well-being with these sacred scents.

READ MORE

Everything You Need to Know About

doTERRA’s On Guard Essential Oil
Medically reviewed by Meredith Wallis, MS, APRN, CNM, IBCLC

doTERRA's On Guard is an essential oil blend said to support the

immune system and kill off bacteria and viruses. Learn more about the…

READ MORE

Are Essential Oils Useful for Hangovers? 3

Types to Try Out
Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-
BC, CHT

Looking for relief? Check out these three essential oils and the specific
hangover symptoms 
A D V E R they
T I S E M Emay
NT help with.
 READ MORE

About Us Medical Affairs

Contact Us Content Integrity

Privacy Policy Newsletters

Privacy Settings

Advertising Policy

Health Topics

© 2024 Healthline Media LLC. All rights reserved. Our website services,
content, and products are for informational purposes only. Healthline Media
does not provide medical advice, diagnosis, or treatment. See additional
information. See additional information.

About | Careers | Advertise with us

OUR BRANDS
Healthline
Medical News Today
Greatist
Psych Central
Bezzy


AD VER T I SEM EN T