Pregnancy is a miraculous time — after all your baby-to-be is growing right before your very eyes! But a changing body and fluctuating hormones can make you feel less than remarkable. An achy back, swollen feet, bouts of anxiety and all sorts of physical discomfort 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 mama-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 to easing nausea. If you’re considering giving it a try yourself, consider some expert advice for keeping you and your baby safe.

What is an essential oil? 

An essential oil is an extract made by steaming or pressing large quantities of a plant (often its flowers, bark or leaves). This concentrated substance contains the plant’s aromatic chemicals — or what gives the oil its scent.

Essential oils are thought to work by stimulating your nose’s smell receptors and sending messages to the limbic system, or the part of your brain associated with emotion and behavior.

Can you safely use essential oils for pregnancy?

Before you book that aromatherapy massage, be aware that the use of essential oils for pregnancy is controversial as experts don’t have clear data on its safety. Essential oils contain chemicals that can be absorbed by your body, meaning they have the potential to cross the placenta and reach your growing baby. 

It’s safest to hold off on aromatherapy during the first three months of pregnancy, when your developing baby is most vulnerable, and exercise caution, plus get your doctor’s okay, if you do use essential oils during the second and third trimesters.

Safety tips for aromatherapy during pregnancy 

If you’re interested in giving aromatherapy a try, be sure to check with your practitioner first, and 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 percent 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 expecting 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 and 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 — which you don’t need to experience any more than you already may be.
  • 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.

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:

  • Neroli
  • German and Roman chamomile
  • Lavender
  • Ylang-ylang
  • Rose
  • Tangerine
  • Bergamot
  • Frankincense 
  • Geranium
  • Ginger 
  • Grapefruit
  • Lemon
  • Mandarin 
  • Tea tree
  • Sweet marjoram
  • Eucalyptus

Essential oils that are not safe during pregnancy

The essential oils below are not considered safe because they may trigger uterine contractions prematurely or possibly have other negative effects on pregnant moms. 

  • Rosemary
  • Basil
  • Sage
  • Juniper
  • Thyme
  • Pennyroyal
  • Oregano
  • Savory
  • Clove
  • Cinnamon
  • Cumin
  • Aniseed
  • Anise star
  • Fennel 
  • Sweet birch
  • Wintergreen
  • Hyssop 

You may also find that your beauty products and lotions contain some essential oils, but don’t worry. The concentration is very low, so they’re almost always safe to use. If you’re concerned, talk to your doctor. 

Cooking with culinary herbs and spices — like fresh rosemary, basil and sage — also gets the green light when you’re expecting.

The key to using aromatherapy safely during pregnancy is to research the essential oil you’re considering and clear it with your doctor or midwife before using it. When used correctly, aromatherapy can be soothing and provide some much-needed stress relief.