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What Are Essential Oils,
and Do They Work?
Written by Helen West, RD (UK)
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.
What
are essential oils?
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.
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.
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.
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.
Interestingly,
the limbic system is heavily involved in forming memories. This can partly
explain why familiar smells can trigger memories or emotions.
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: used to improve 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.
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.
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.
Interestingly,
using essential oils during a massage may help relieve stress, although the
effects may only last while the massage is taking place.
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.
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.
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.
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.
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.
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.
One
mouse study found that ingesting a combination of thyme and oregano essential
oils helped induce the remission of colitis. Two rat studies on caraway and
rosemary oils found similar results.
However,
very few human studies have examined the effects of these oils on inflammatory
diseases. Therefore, their effectiveness and safety are unknown.
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.
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.
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.
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.
Given
that they’re products of an unregulated industry, the quality and composition
of essential oils can vary greatly.
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:
· 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.
.
The oils that have most commonly been associated with adverse reactions are lavender, peppermint, tea tree, and ylang-ylang.
.
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.
Very
few studies have examined the safety of these oils for pregnant or
breastfeeding women, who are usually advised to avoid them.
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 supporting many of their associated health claims is lacking, and their effectiveness is often exaggerated.
.
However, evidence supporting 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.
Helen West has a BSc in nutrition and dietetics from the Robert
Gordon University in Aberdeen, Scotland. She has extensive experience as a
gastro-specialist dietitian in the UK’s National Health Service and is
passionate about evidence-based nutrition.
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