Pregnancy is a miraculous time — after all, your baby is growing at a rapid pace in all sorts of exciting ways. But a changing body and fluctuating hormones can make you feel less than ecstatic yourself. An achy back, swollen feet, bouts of anxiety, and all sorts of other uncomfortable symptoms can take their toll.
If you’re feeling a little less glow and a little more pain and stress these days, you’re probably seeking a safe form of relief. And if you’re a natural-minded mom-to-be, you may have heard about aromatherapy — a complementary health technique that uses essential oils.
Scented oils are typically diluted with a carrier oil for massage, dropped sparingly into a warm bath, or put into a vaporizer so the aroma can be diffused and breathed in.
The effects of aromatherapy can be wide-ranging, from helping alleviate insomnia or stress to easing nausea. If you’re considering giving it a try, you’ll want to make sure the oils you use are safe for you and your baby.
What is an essential oil?
An essential oil is an extract made by steaming or pressing large quantities of a plant’s flowers, bark, or leaves.
This concentrated substance contains the plant’s aromatic chemicals — or what gives the oil its scent. Hard to believe that it takes pounds of lavender flowers to produce that little bottle of lavender oil!
Essential oils stimulate your sense of smell, which is closely tied to the part of your brain that influences emotions and memories.
“I just had lavender and it kept a calm and serene space for me while in the water tub and while on the postpartum unit!” says What to Expect Community mom newlancm, referring to how she used lavender oil during labor and post-birth.
What is aromatherapy?
Aromatherapy is the practice of using essential oils to help soothe and support overall well-being.
While the word “aroma” makes it sound like it’s only about breathing in those lovely scents, essential oils can also be absorbed through your skin when mixed with a carrier oil.
That’s why massage therapists sometimes add a few drops of lavender or wintergreen to their oils to help ease sore muscles, and why you’ll often find essential oils mixed into bath salts for a relaxing soak.
Essential oils have gained a lot of attention in the last few decades, but there haven’t been a lot of studies to confirm their benefit or safety, especially during pregnancy. So make sure to check with your doctor or midwife before you book that aromatherapy massage or experiment with any essential oils.
“I am 15 weeks and definitely plan on incorporating essential oils as part of my birth plan with my doula,” says What to Expect Community mom bluex22.
Can you safely use essential oils for pregnancy?
The use of essential oils for pregnancy is controversial — experts just don’t have enough clear data to give the go-ahead. What is known is that essential oils contain chemicals that can be absorbed by your body — and cross the placenta to reach your growing baby.
With that in mind, it’s safest to hold off on aromatherapy during the first trimester, when your baby is most vulnerable. You should exercise caution, plus get your practitioner’s okay, if you do use essential oils during the second trimester or third trimester (see below for a list of oils deemed unsafe, regardless of trimester).
“I LOVE essential oils and have used them for years,” says What to Expect Community mom Blayne37. “I will add, I use them on my body A LOT less while pregnant because I’m hesitant about anything going into my system with little one inside.”
Safety tips for aromatherapy during pregnancy
If you’re interested in giving aromatherapy a try, check with your practitioner first, and then follow these safety precautions:
- Make sure to dilute. Never put an essential oil directly on your body. Instead, mix it with a carrier oil like coconut, almond, or grapeseed. Dilute to 1% essential oil or less. If you’re adding essential oils to your bath, use no more than four drops. Start small, because nausea can creep up when you’re pregnant, and with your new keen sense of smell, you can overdo it fast.
- Do not ingest. This is an absolute no-go regardless of what kind of oil it is. There’s not enough research to know the impact of ingesting essential oils on you or your baby.
- Protect your skin and eyes. Watch for signs of allergic reaction, irritation, and sun sensitivity. (Citrus oils, for example, can cause burns if applied to the skin that’s then exposed to the sun.) And never use essential oils near your eyes.
- Mix it up. Avoid using any one particular oil over a long period of time — for instance, every day for several weeks.
- Store essential oils safely. Keep them away from young children and pets.
- Limit your use. When using a vaporizer with an essential oil, don’t leave it on for longer than 15 minutes per hour, and make sure the room has good ventilation. Otherwise the scent can become overpowering and may lead to nausea.
- Choose essential oils carefully. Not all essential oils are created equal. The Food & Drug Administration (FDA) does not regulate most essential oils for safety or efficacy. Choose high-quality essential oils without synthetic additives, and never use one if you don’t know what it is or don’t have the okay from your practitioner.
“I had a cotton ball with lemon oil tucked into my bra to help with nausea for my first,” says What to Expect Community Mom SpectacuLaura. “I also had a diffuser going in my hospital room the whole time with various oils — and regardless of whether they ‘did’ much for me, it was a calming element throughout labor.”
Essential oils that are safe during pregnancy
Follow your nose to these delicious scents — but still make sure to check with your practitioner before using any:
- Bergamot
- Eucalyptus
- Frankincense
- Geranium
- German and Roman chamomile
- Ginger
- Grapefruit
- Lavender
- Lemon
- Mandarin
- Neroli
- Rose
- Sweet marjoram
- Tangerine
- Tea tree
- Ylang-ylang
“Rose oil is incredibly calming for me!” says What to Expect Community mom JessHoffart. “I think it will be what I use while in labor.”
Essential oils that are not safe during pregnancy
Some oils aren’t considered safe in pregnancy since they may trigger contractions or have other side effects. It’s best to skip these until after baby arrives:
- Anise star
- Aniseed
- Basil
- Cinnamon
- Clove
- Cumin
- Fennel
- Hyssop
- Juniper
- Oregano
- Pennyroyal
- Rosemary
- Sage
- Savory
- Sweet birch
- Thyme
- Wintergreen
Don’t stress if you see rosemary oil listed in your body lotion — the amounts of essential oil used in beauty products are very low, so they’re considered safe. If you’re concerned, talk to your practitioner.
Cooking with culinary herbs and spices — like fresh rosemary, basil, and sage — also gets the green light when you’re expecting.
Not sure which symptoms and stress remedies are safe during pregnancy? The What to Expect app helps you log your symptoms, learn what’s doctor-approved, and swap advice with other expecting moms.
Aromatherapy can be a soothing way to bring a little calm to your pregnancy journey — as long as you use it wisely. Always check in with your doctor or midwife before trying essential oils, stick to safe picks, and remember that sometimes just a gentle scent can make a big difference in how you feel.
Pregnancy comes with plenty of discomforts, but if a whiff of lavender or a dab of chamomile helps you breathe easier and relax, that’s a win for both you and your baby.
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