Delve into the fascinating world of essential oils, exploring their origins, the science based benefits they offer, how to use them, differences in their use across the globe, along with important safety tips for using them. As always, our aim is to help you integrate natural medicines into your daily life with confidence and ease.
What are Essential Oils?
Essential oils are any plant-based volatile oil that contains mixtures of chemical compounds and have an aroma characteristic of the plant. They are concentrated plant extracts containing beneficial compounds and are often used for therapeutic purposes, aromatherapy, and wellness. As volatile oils they evaporate quickly at room temperature. This volatility is a defining characteristic of essential oils, allowing them to disperse into the air easily, hence we are able inhale their aroma when near the plant and when touching the plant.
The therapeutic efficacy of aromatherapy is due to the special nature of the chemicals that make up the volatile oils. These chemicals are small compared to other bioactive chemicals, and they are oily. This unique combination means that they can easily cross our oily biological membranes. Essential oils are absorbed into the body via our respiratory and epidermal (skin) membranes,. From there they enter our bloodstream and can cross the blood-brain barrier with ease, allowing them to reach and activate cells and receptors in the brain.
For example, the volatile compounds in Roman Chamomile (Chamaemelum nobile) work similarly to benzodiazepines. They can either be inhaled or applied to the skin, and reach the brain to increase the brain’s calming GABA (gamma-aminobutyric acid) signal. Increasing the presence of this signal in the brain helps to induce calm and relaxation, and this is how benzodiazepines such as diazepam work. This mechanism is a key reason why chamomile is so effective in promoting sleep and reducing anxiety.
So the volatility of essential oils is a defining trademark of them. It not only makes them enjoyable to use, but also enables the delivery of active chemicals to our blood and brain where their therapeutic effects are wide, through direct interaction with various bodily systems.
However, essential oils are potent plant extracts and should always be used with caution and with contraindications noted – scroll down to the end of this post to read essential safety tips.
Where do they come from? Origins and Chemicals
Origin
Composition
Variation
Essential oils are highly concentrated extracts derived from various parts of aromatic plants, including flowers, leaves, bark, and roots. For example Lavender Lavandula angustifolia essential oil is from the flower, Peppermint Mentha piperita from the leaf, Frankincense Boswellia carterii from resin, Lemon Citrus limon from the rind of the fruit and European Sage Salvia officinalis from the ‘herb’- the leaf and flower.
The primary source of essential oils in plants lies within specialised structures in the plant known as glandular trichomes. These cells are nature’s essential oil factories.
Glandular trichomes are tiny, hair-like structures found on the surface of plants. These microscopic glands are responsible for the production and storage of essential oils. Trichomes can vary in shape and size but are typically composed of a stalk and a glandular head where the essential oil accumulates, though the oil is also stored epidermic cell, cavities, secretary cells, and channels as required by the plant.
The oils produced by trichomes are part of the plant’s natural defence system, helping to protect against herbivores, pathogens, and environmental stressors. Storage of the oil in these structures by the plant limits risk of toxicity to the plant itself.
Each essential oil is a unique combination of that plant’s aromatic volatile compounds, called terpenoids. There are a wide variety of terpenoids present in aromatic plants, and so they offer a a wide range of potential therapeutic properties. The oils are typically extracted through the natural processes of steam distillation or cold pressing.
The chemical composition of essential oils is not static and it can vary significantly depending on several factors, including the time of year, time of day, environmental conditions, and the plant’s growth stage and specific needs.
Seasonal Variation: The concentration and composition of essential oils can change throughout the year. For instance, plants may produce higher concentrations of certain compounds during the flowering season to attract pollinators, while in colder months, the composition may shift to help the plant conserve energy and survive harsh conditions.
Diurnal Variation: The time of day can also influence the chemical makeup of essential oils. Many plants produce different levels of volatile compounds in response to sunlight and temperature changes. For example, some oils may be more potent in the early morning or late afternoon when the sun is less intense, as the plant balances its need to attract pollinators with the risk of losing too much water through evaporation.
Environmental Factors: The surrounding environment, including soil quality, altitude, and climate, also plays a crucial role in the composition of essential oils. Plants growing in nutrient-rich soil or at higher altitudes might produce oils with different characteristics compared to those grown in less favourable conditions.
These natural variations mean that essential oils extracted from the same plant species can differ in their aroma, potency, and therapeutic properties depending on when and where they are harvested. This complexity is part of what makes essential oils so fascinating and understanding the intricate dynamics of essential oil production helps in appreciating the importance of sourcing oils from reputable suppliers who prioritise ethical harvesting and scientific extraction methods. By doing so, you can ensure that the oils you use retain their full spectrum of beneficial compounds, offering the most effective therapeutic benefits.
Examples of Science-backed Benefits of Essential Oils
Essential oils have been extensively studied for their benefits on both the mind and body. Before we get on to how to use them, here are some of the most well-researched oils and their therapeutic effects. Because of the scientific research behind these oils, they have promising potential application in the healthcare sector in this country.
For the Mind
For the Body
Anxiety Lavender (Lavandula angustifolia) has been shown to reduce anxiety levels. Studies suggest that inhaling lavender oil (and taking it internally in a clinical setting) can have calming effects, making it a popular choice in aromatherapy for managing stress and anxiety. Recent research published in Frontiers in Behavioural Neuroscience supports lavender oil’s anxiolytic effects, highlighting its potential as a natural alternative to traditional anti-anxiety medications (Hollins et al., 2023).
Depression: Bergamot (Citrus bergamia) is often used to alleviate symptoms of depression. Research indicates that inhaling bergamot oil can improve mood and reduce feelings of fatigue. A study published in Phytotherapy Research in 2022 demonstrated that bergamot oil inhalation significantly improved mood and reduced cortisol levels, a marker of stress, in healthy volunteers (Bagetta et al., 2022).
Sleep: Roman Chamomile (Chamaemelum nobile) is renowned for its sleep-inducing properties. Scientific studies have confirmed that this oil can help improve sleep quality and promote relaxation. A recent randomized controlled trial published in Journal of Advanced Nursing found that Roman chamomile oil significantly improved sleep quality in elderly individuals with insomnia (Zhang et al., 2022).
Digestion: Peppermint (Mentha piperita) oil is well-documented for its ability to ease digestive issues. It’s commonly used to relieve symptoms of irritable bowel syndrome (IBS) and other digestive discomforts and is currently the only essential oil used in mainstream medicine in the UK. A comprehensive review in Gastroenterology in 2023 confirmed peppermint oil’s efficacy in reducing IBS symptoms, including abdominal pain and bloating (Khanna et al., 2023).
Pain: Ginger (Zingiber officinale) oil has been shown to reduce muscle and joint pain. Studies support its use in managing conditions such as osteoarthritis and rheumatoid arthritis. A recent study published in Pain Medicine found that topical application of ginger oil significantly reduced pain and improved function in patients with knee osteoarthritis (Daily et al., 2023).
Skin: Tea Tree (Melaleuca alternifolia) oil is famous for its antimicrobial properties. Research has demonstrated its effectiveness in treating acne and other skin infections. A study published in Journal of Dermatology & Dermatologic Surgery in 2023 confirmed tea tree oil’s effectiveness in reducing acne severity and its potential as an adjunctive therapy for acne treatment (Seyedmousavi et al., 2023).
Antimicrobial: Thyme (Thymus vulgaris Linalool) oil, containing thymol, has long been used as an expectorant, anti-inflammatory, antiviral, antibacterial, and antiseptic agent, mainly in the treatment of the upper respiratory system. Recent studies have demonstrated its antifungal, antileishmanial, antiviral, and anticancer properties. A 2022 study published in Frontiers in Pharmacology explored thyme oil’s broad-spectrum antimicrobial properties and highlighted its emerging potential in treating various infectious diseases (Sokovic et al., 2022).
Essential Oil Use and Training Across Countries
The use of, and training in aromatherapy varies significantly across the globe, with different countries adopting unique approaches and regulations. Below is a comparison of how aromatherapy is practiced and taught in the UK, France, and other parts of the world.
Aromatherapy in the UK
Aromatherapy in France
Certification Programs and Diplomas: In the UK, aromatherapy training is typically pursued through certification programs or diplomas offered by accredited institutions. Courses are available at various levels, from introductory to advanced, with the most comprehensive programs leading to qualifications like a Diploma in Aromatherapy. These programs cover essential topics such as the properties of essential oils, safe application techniques, blending methods, and the anatomy and physiology necessary for a holistic approach. The training also emphasises the external use of essential oils, particularly through massage, inhalation, and diffusion, in line with UK regulations.
Professional Associations: Many practitioners in the UK join professional bodies such as the Aromatherapy Council or IFPA (International Federation of Professional Aromatherapists). These organisations often require practitioners to have completed accredited training and provide ongoing professional development.
Regulatory Standards: The UK has strict regulations concerning the internal use of essential oils, which is generally not part of standard practice, though it is commonly used in clinical studies. The focus is on external use in therapeutic settings, ensuring safe and effective application.
Medical Aromatherapy Training: In France, aromatherapy is more deeply integrated into the medical field. Medical professionals such as doctors, pharmacists, and nurses often receive specialised training in phytotherapy and aromatherapy as part of their education. This training is typically offered at medical schools or universities and involves a more in-depth study of the pharmacology of essential oils, their internal use, and their application in clinical settings. The courses cover the internal administration of essential oils, including oral, rectal, and vaginal routes, which is unique to the French approach.
Professional Courses for Non-Medical Practitioners: Non-medical professionals in France can also train in aromatherapy through specialised institutes like the École Lyonnaise de Plantes Médicinales or the Institut Français d’Aromathérapie. These programs may offer certifications in aromatherapy but also often cover more advanced and clinical uses of essential oils, reflecting the broader acceptance of internal use in France.
Integration in Clinical Practice: In France, essential oils are sometimes used very effectively in hospitals and other clinical settings. Aromatherapists in France are trained to work closely with healthcare providers to ensure the safe and effective use of essential oils in a medical context. For example, a study published in Phytomedicine highlighted the use of essential oils like thyme (Thymus vulgaris) and oregano (Origanum vulgare) in combating infections in a hospital setting.
Aromatherapy in Other Countries
The differences in how essential oils are used and taught around the world reflect the diverse cultural, historical, and regulatory approaches to aromatherapy. Whether for external application, inhalation, or cautious internal use, essential oils continue to be a powerful tool in promoting health and well-being across the globe.
United States: In the United States, aromatherapy is primarily viewed as a complementary and alternative medicine (CAM). Training programs are offered through various schools and online platforms, leading to certifications or diplomas. The practice is generally unregulated, meaning anyone can call themselves an aromatherapist, although professional organisations like the National Association for Holistic Aromatherapy (NAHA) offer guidelines and promote high standards. Essential oils are widely used for both external applications and inhalation, with some practitioners advocating for cautious internal use, particularly in integrative medicine settings.
Germany: Germany has a long tradition of using herbal medicine, including essential oils, as part of its alternative medicine practices. Medical professionals may receive training in the therapeutic use of essential oils, often integrated with conventional medical treatments. Essential oils are used both internally and externally, with a strong focus on evidence-based practices. German regulatory bodies oversee the quality and safety of essential oils, ensuring that they meet stringent standards.
Australia: In Australia, aromatherapy is a recognised complementary therapy, often used alongside conventional medical treatments. Training is offered through various institutions, with programs ranging from short courses to advanced diplomas. The Australian Traditional-Medicine Society (ATMS) and International Aromatherapy and Aromatic Medicine Association (IAAMA) are prominent organisations that promote the safe and effective use of essential oils. Like in the UK, the emphasis is on external application and inhalation, though there is a growing interest in internal use within regulated clinical settings.
India: In India, aromatherapy is often integrated with traditional Ayurvedic practices. Training in aromatherapy may be included as part of broader Ayurvedic education, with a focus on the holistic use of essential oils in balancing the body’s doshas (energies). Essential oils are commonly used in massage, as well as in spiritual practices like meditation and yoga, where inhalation of specific oils is believed to enhance mental clarity and spiritual growth.
Japan: Japan has a unique approach to aromatherapy, known as Kōdō (the Way of Fragrance). This traditional art form focuses on the appreciation of natural scents and is deeply rooted in Japanese culture. Modern aromatherapy in Japan is often used to promote mental well-being and stress relief, with a strong emphasis on scent in everyday life. Training programs are available, and essential oils are typically used in diffusers and skin care. Japanese regulatory bodies maintain high standards for the production and use of essential oils, ensuring their safety and efficacy.
Middle East: In the Middle East, essential oils have been used for thousands of years, both in traditional medicine and religious rituals. Today, aromatherapy is practiced as part of holistic and integrative medicine. Training programs are available, often influenced by both traditional healing practices and modern scientific approaches. Essential oils are used externally and aromatically, with some internal use under professional supervision. The region’s rich history with essential oils, such as frankincense and myrrh, continues to influence modern practices, emphasising the spiritual and healing properties of these oils.
Summary of Global Differences: UK Focus: External use of essential oils, with a strong emphasis on safety, ethical sourcing, and therapeutic massage or aromatherapy practices. French Focus: Integration of essential oils into medical practice, including internal use, with training available to both medical professionals and certified practitioners. United States: Varied practices with a focus on complementary and alternative medicine, and a mix of external and cautious internal use. Germany: Evidence-based use of essential oils, integrated with conventional medicine, both internally and externally. Australia: Recognised complementary therapy with an emphasis on external application, with growing interest in clinical internal use. India: Integration with Ayurvedic practices, focusing on holistic and spiritual applications. Japan: A blend of traditional appreciation and modern mental well-being practices, with a focus on the sensory experience. Middle East: Rich traditional and spiritual use, with modern practices emphasising holistic and integrative medicine.
Using Essential Oils At Home And Skin Applications
Essential oils offer a versatile way to enhance your well-being, whether through aromatic diffusion or direct application to the skin. Below explores how to use essential oils both aromatically (inhaled) and topically, along with examples of scientifically supported benefits for specific oils.
Aromatic Use
Diffusing essential oils is a popular method for enjoying their therapeutic properties through inhalation. Here’s how it works and what to consider. Safety Tips: Use 3-10 drops of essential oil per 100ml of water. Ensure good ventilation and limit diffusion to 30-60 minutes at a time. Be cautious when diffusing around pets and children.
How Diffusers Work
Types of Diffusers
AromaSticks
Diffusers disperse volatile, aromatic compounds, the terpenoids we mentioned earlier, from essential oils into the air, which can then be inhaled.
These compounds are small, oily and volatile, meaning they evaporate quickly and easily penetrate the respiratory membranes.
Once inhaled, they enter the bloodstream and can cross the blood-brain barrier, where they can activate receptors in the brain, influencing mood, memory, and emotions.
Ultrasonic Diffusers: Combine water and essential oils, dispersing a cool mist into the air. They also act as humidifiers.
Nebulizing Diffusers:Deliver pure essential oil into the air without water or heat, providing a more concentrated aromatic experience.
Evaporative Diffusers: Use airflow to disperse the aroma, typically through a pad or filter.
Heat Diffusers: Use heat to evaporate the essential oils, though this may alter the oils’ chemical composition.
Aromasticks, also known as inhaler sticks, are a convenient and portable way to experience the benefits of essential oils on the go. These small, pocket-sized devices contain a cotton wick inside a plastic or metal tube, which is infused with a blend of essential oils. To use an aromastick, remove the cap and add the required essential oil/s and then use on the go, inhaling the aroma deeply through the nose as required.
Aromasticks are particularly effective for quick relief of stress, anxiety, or headaches, as they deliver the concentrated scent directly to the olfactory system, providing almost immediate effects. They’re also a discreet option for those who wish to use essential oils in public or at work without the need for diffusers or topical application.
Benefits of Diffusion And Examples
Relaxation and Stress Relief
Memory and Mood Enhancement
Respiratory Support
Lavender (Lavandula angustifolia) and Chamomile (Chamaemelum nobile) are well-known for their calming effects. Research has shown that inhaling lavender can reduce anxiety levels and promote relaxation. A recent study published in Journal of Alternative and Complementary Medicine in 2023 confirmed that lavender aromatherapy significantly reduces anxiety and improves relaxation in clinical settings (Cui et al., 2023). Chamomile works similarly to benzodiazepines by enhancing the brain’s calming GABA signal. A study in Phytomedicine found that chamomile inhalation led to significant anxiety reduction, highlighting its effectiveness as a natural anxiolytic (Amsterdam et al., 2022).
Peppermint (Mentha piperita) and Bergamot (Citrus bergamia) are uplifting oils. Studies have found that inhaling peppermint can improve cognitive performance and reduce fatigue. A 2023 study in Nutritional Neuroscience demonstrated that peppermint oil inhalation enhances cognitive function, particularly in memory and attention tasks (Moss et al., 2023). Bergamot has been shown to reduce symptoms of depression and improve mood. Research published in Frontiers in Psychology found that bergamot oil inhalation significantly reduces negative emotions and enhances mood in healthy individuals (Navarra et al., 2022).
Eucalyptus (Eucalyptus globulus) is effective in supporting respiratory health. It can help clear airways and reduce symptoms of respiratory conditions like asthma and bronchitis by acting as a natural decongestant. A recent review in Journal of Ethnopharmacology highlighted eucalyptus oil’s role as a potent decongestant and its effectiveness in improving respiratory function in individuals with chronic respiratory conditions (Sadlon & Lamson, 2023).
Topical Use: Skin Applications of Essential Oils
Applying essential oils to the skin is another effective way to harness their therapeutic benefits. When applied correctly topically,
essential oils can penetrate the skin barrier and enter the bloodstream, offering localised or systemic effects.
Dilution and Application Methods
Dilution: Essential oils should always be diluted in a carrier oil (such as jojoba, almond, or coconut oil) before applying to the skin. The standard dilution ratio for home use is 1-2% (1-2 drops of essential oil per teaspoon of carrier oil).
Direct Application: For targeted relief, apply the diluted essential oil directly to the area of concern, such as muscles, joints, or temples.
Massage: Combine essential oils with carrier oils for a soothing massage, helping to relax muscles and improve circulation.
Baths: Add a few drops of diluted essential oil to your bath or pillow for a relaxation and to improve sleep.
Benefits of Topical Applications and Examples
Here are some examples of essential oils, highlighting their scientifically backed uses both topically and aromatically.
Pain Relief: Peppermint (Mentha piperita) is effective in relieving muscle and joint pain. A study found that topical application of peppermint oil can reduce symptoms of tension headaches and muscle pain due to its cooling effects and ability to increase blood flow. Recent research published in Pain Management Nursing in 2022 confirmed peppermint oil’s efficacy in reducing headache intensity and duration through topical application, emphasizing its therapeutic cooling effect (Borhani Haghighi et al., 2022).
Skin Health: Tea Tree (Melaleuca alternifolia) and Frankincense (Boswellia carterii) oils are renowned for their skin benefits. Tea tree oil is widely used for treating acne due to its antimicrobial properties. A 2023 study in Journal of Dermatological Treatment found that tea tree oil significantly reduces acne lesions and inflammation, supporting its use as a natural treatment for acne (Malhi et al., 2023). Frankincense is known for its anti-inflammatory and anti-aging effects, helping to reduce scars and wrinkles. Research published in Journal of Cosmetic Dermatology highlighted that frankincense oil improves skin elasticity and reduces the appearance of wrinkles and scars (Iravani et al., 2023).
Anxiety and Hormonal Balance: Clary Sage (Salvia sclarea) has been shown to reduce stress and balance hormones. A study found that clary sage can help reduce cortisol levels, alleviating stress and promoting emotional stability. A recent study in Journal of Obstetrics and Gynaecology Research confirmed that clary sage oil significantly reduces cortisol levels and promotes relaxation, particularly in women experiencing stress-related hormonal imbalances (Lee et al., 2022).
Memory Support: Sage (Salvia officinalis): Aromatic Use: Inhalation of sage oil has been shown to enhance alertness, memory and cognitive function, particularly in older adults. Topical Use: Sage oil can be applied topically (diluted) to alleviate symptoms of menopause, such as hot flashes. Clinical studies show sage oil capsules improve alertness, memory and mood in the young, the old and in those with Alzheimer’s.
Safety Tips and Caution With Essential Oil Use
Consult Your Healthcare Professional Before using essential oils for health concerns, seek personalised advice from a healthcare provider based on your individual health needs.
Dilute Properly Always dilute essential oils for inhalation. Avoid inhaling undiluted oils to prevent irritation.
Use Diffusers Safely Follow the diffuser’s instructions and ensure good ventilation. Prolonged exposure to concentrated oils can lead to heart or lung issues.
Patch Test Test a small area of skin for allergic reactions before full use.
Monitor and Adjust If adverse reactions occur, discontinue use and consult your healthcare provider.
Individual Sensitivity Responses to essential oils vary. If you notice irritation, adjust or stop use. Essential oils are highly concentrated and may cause allergic reactions when the oils are used on the skin or inhaled. It is important to be aware of any allergies or sensitivities to specific oils before usage. The use of undiluted essential oils on sensitive skin or in the nostrils can irritate or burn. Susceptible people may also develop an allergic reaction causing rashes, hives, or breathing problems. Inhaling them directly can irritate the respiratory tract. The inhalation of VOCs can have negative effects on the respiratory system and individuals can have different reactions to essential oils, just like they might to other medicines, products, allergens or irritant triggers. This may lead to symptoms such as coughing, nose and throat irritation or shortness of breath. Individuals with respiratory conditions like asthma and chronic obstructive pulmonary disease may be particularly susceptible to these symptoms.
Medication Contraindications Just as with medications, it’s important to understand how essential oils may interact with treatments you’re already taking and conditions you may have. Essential oils can affect medication and certain essential oils may interfere with drug metabolism by competing with medication for binding sites in the body and by changing gut flora or motility affecting how medications are absorbed and through enzyme induction or inhibition, especially with CYP enzymes that are crucial for drug metabolism. Several essential oils inhibit these enzymes, including: Blue Tansy, German Chamomile, Yarrow (CYP2D6 inhibition), and Lemon Myrtle, Lemon Tea Tree, Lemongrass, Litsea, Xiang Mao (CYP2B6 inhibition). Peppermint and eucalyptus oils may change how your body absorbs the cancer drug 5-fluorouracil from the skin. Additionally, Birch and Wintergreen, which contain methyl salicylate, can inhibit platelet aggregation and pose risks for those on blood thinners or with bleeding disorders.
While these are some examples, many more potential interactions exist, particularly with oral ingestion, which we do not recommend in the UK. If you have concerns about essential oils and your medications, consult your doctor and a qualified aromatherapist for personalised advice.
For more information on safe essential oil use see Tisserand & Young, Essential Oil Safety, 2nd ed., 2014. The second edition of this book is the only comprehensive text on the safety of essential oils and the first review of essential oil/drug interactions, and it provides detailed essential oil constituent data not found in any other text. There are 400 comprehensive essential oil profiles and their scientific references. There are chapters on the respiratory, cardiovascular, urinary, digestive and the nervous system. For each essential oil there is a full breakdown of constituents, and a clear categorisation of hazards and risks, with recommended maximum doses and concentrations. There are also 206 Constituent Profiles. There is considerable discussion of carcinogens, the human relevance of some of the animal data, the validity of treating an essential oil as if it was a single chemical, and the arbitrary nature of uncertainty factors.
Symptoms of Essential Oil Toxicity – If Ingested Accidentally Essential oils are quickly absorbed when taken orally, with symptoms appearing as soon as 30 minutes after ingestion (or up to 4 hours for some individuals). The severity depends on the type and amount of oil ingested. Children are especially vulnerable. Ingesting as little as 2ml of eucalyptus oil can cause serious poisoning in infants. Common symptoms of toxicity include: Drowsiness, slow or shallow breathing, coma (with large doses); Seizures; Persistent cough, choking, wheezing, or shortness of breath; Nausea, vomiting, diarrhea; Skin irritation (from contact); Eye redness, irritation, or pain (from eye exposure).
What to Do After Exposure
Ingestion: Rinse the mouth and call Poisons Information Centre at 0344 892 0111 for advice if poisoning is severe or complex (for example, multiple ingestions). Do not induce vomiting or give fluids unless instructed.
Eye Exposure: Rinse the eyes with running water for 15 minutes. See a doctor if symptoms persist.
Skin Exposure: Remove contaminated clothing and wash skin with soap and water. Consult a doctor if irritation continues.
Inhalation: Move to fresh air. If symptoms persist, contact the Poisons Information Centre.
