Essential oils are now more popular than ever. From beauty products to wellness blogs and vlogs, these fragrant plant extracts are showing up in places you might not expect. They’re diffused in yoga studios, blended into premium cosmetics, and promoted by influencers who promise to turn your space into a lavender field or an orange grove.
Whether you are lighting a scented candle or sipping herbal tea, chances are you have already experienced their effects. With the global essential oils market now valued at over $2 billion,1 it is no surprise that brands and enthusiasts are exploring new ways to use them — even in the kitchen.2
But before we dive into whether it is safe to consume essential oils, it’s helpful to understand what they are, how they are made, and why they are so potent.
The Origins of Essential Oils
An article in Food Network defines essential oils as “substances extracted from plants — usually through steam distillation or mechanical pressing — that capture the essence of a plant’s fragrance and beneficial compounds.”3 These powerhouse plant extracts have been valued for their fragrance, therapeutic properties, and flavor for thousands of years. Ancient civilizations used them in diverse ways:
• In Egypt during 3,500 B.C., essential oils were used in embalming, religious ceremonies, and cosmetics, with recipes inscribed on temple walls.4
• In India and Persia, essential oils were extracted from aromatic plants and used in Ayurvedic and Unani medicine for balance and healing.
• In Greece and Rome, early physicians like Hippocrates and Galen used the oils in their practice while Roman baths used fragrant oils to add a luxurious ambiance to their facilities.5
• In the Middle East, Arab scholars developed distillation methods during the Islamic Golden Age and discovered how to extract ethyl alcohol from fermented sugar. This breakthrough provided a more effective solvent for essential oil extraction.6
Essential oils have evolved far beyond their ancient roots thanks to scientific advancements. They are now more concentrated, making them better wellness tools. But that potency also means we need to use them mindfully.
Getting the Most from Your Essential Oils
Essential oils are now more available than ever and have become everyday staples in wellness and home care. Their strength also makes them versatile — a single drop of peppermint oil, for example, contains over 40 active compounds, including menthol, and delivers the intensity of dozens of cups of peppermint tea.7 This concentration is what allows essential oils to enhance food, fragrance, and wellness routines when used with the right guidance.
• The U.S. Food and Drug Administration’s (FDA) Generally Recognized as Safe (GRAS) designation helps identify food-grade essential oils — To help guide safe use, the FDA identifies certain food-grade oils as GRAS, which means that very small amounts of these can be added as flavorings. According to Medical News Today, this is often measured in parts per million (ppm), which is less than a single drop.8
• Does GRAS status mean you can safely consume essential oils at home without expert guidance? Not quite. As noted by Everyday Health, this does not imply that casual ingestion is safe. In the food and beverage industry, flavored oils are used in tightly controlled quantities.
For example, just seven to eight drops might be added to a 60-gallon batch to meet safety standards.9 So just because an essential oil is classified as GRAS doesn’t mean you can use it liberally for cooking — caution is still advised.
• Most home kitchens do not have specialized tools to measure such precise amounts — This is why it is important to follow professional and safety guidelines. According to an article by Edens Garden, an essential oil company, GRAS is a regulatory standard and not a green light for everyday consumption:10
“[I]t’s crucial to follow professional guidelines to avoid the potential risks associated with essential oil ingestion. The GRAS classification is not a free pass to consume essential oils casually, but rather a regulated standard within controlled settings.”
So, Which Oils Are Safe to Consume, and Which Ones Are Best Diffused?
With the right knowledge and professional guidance, essential oils can be safely and effectively incorporated into wellness routines.11 Some essential oils are safe and popular in culinary settings, adding aroma and health benefits to food and drink. These include:12,13
• Peppermint oil — Found in teas and some desserts, it enhances taste and supports digestion. It can also be added to toothpaste for a minty fresh flavor.
• Citrus oils — Lemon and orange oils can be used to brighten recipes and beverages with their zesty, uplifting notes.
• Ginger oil — It adds warmth and depth to sweet and savory dishes while helping soothe nausea and digestive discomfort.
• Cinnamon oil — This oil gives a spicy-sweet aroma to baked goods, seasonal dishes, and cafe creations while supporting circulation. It’s a very “hot” oil, so use with caution in microdose amounts.
• Basil oil — It enhances savory sauces and soups, with its herbal richness and offers antioxidant support.
• Vanilla oil — This oil adds a sweet, aromatic richness to baked goods and beverages.
• Cardamom and nutmeg oils — They bring warmth and spice to seasonal recipes, mulled drinks, and baked treats when used in microdoses.
• Oregano oil — It’s used in savory preparations for its bold, herbal character, but in food contexts, it needs to be micro-measured and diluted because of its strong potency.
Meanwhile, other essential oils are best reserved for topical or aromatic use. Many of these essential oils are associated with respiratory or skin-specific benefits:14,15
• Lavender oil — Used in pillow sprays and bath blends to promote calm and restful sleep.
• Eucalyptus oil — Frequently used in chest rubs and steam blends to support clear breathing and respiratory health.
• Tea tree oil — Added to skin care products for its antibacterial properties and acne-fighting benefits.
• Rosemary oil — Used in hair care and massage oils to stimulate blood circulation, hair growth, and mental clarity.
• Chamomile oil — Commonly added to lotions and sleep aids, as it offers gentle relaxation and skin-soothing effects.
• Wintergreen oil — Known for its refreshing, mint-like aroma and is used in massage blends and topical rubs for muscles and joints.
• Camphor oil — Has a long history of use in decongestant balms and chest rubs, offering a cooling sensation and respiratory support.
• Pennyroyal oil — Rarely used in modern aromatherapy, but historically, it appeared in folk blends. Today, it is appreciated for its fragrance in non-culinary applications.
Improper Use of Essential Oils Can Cause Adverse Effects
While essential oils offer impressive benefits when used correctly, misuse can lead to serious side effects. Edens Garden documents several cases where internal use led to adverse reactions, such as:16
• Rashes — In 2014, a 57-year-old woman took five to 10 drops of undiluted oregano oil in water several times a day for four weeks. She developed a rash on her arms and palms that lasted for months. Her doctor linked the reaction to ingesting the essential oil.
• Gastrointestinal upset — In 2017, a 36-year-old woman consumed various essential oils in her drinking water two to three times daily for six weeks to “detox.” After two weeks, she experienced acid reflux, stomach pain, diarrhea, and sore throat. Her medical tests indicated that the linings in her esophagus and stomach were damaged.
• Oral problems — In 2018, a 47-year-old woman applied a drop of peppermint oil to the roof of her mouth daily, which led to her throat getting swollen and impaired her ability to swallow because of esophageal damage.
These incidents serve as a reminder that even healthy products, when used incorrectly or in excess, may lead to untoward effects. If someone has ingested an essential oil or an essential oil-containing product and is exhibiting side effects, call your local Poison Control hotline for assistance immediately to help you determine the next steps, including whether medical attention is needed.17
Essential Oils Support Wellness When Used Safely
Essential oils enhance your well-being in meaningful ways when used thoughtfully and in the right amounts. Their benefits go beyond pleasant aromas, supporting emotional balance, comfort, and in some cases, improved focus — provided they are applied with proper care.
• Aromatic use is one of the most effective and accessible methods — Diffusing just a few drops can help ease stress, uplift mood, or sharpen focus. For example, sweet orange oil has been shown to reduce cortisol levels.
Lavender is a classic choice for helping people calm down and sleep better, while peppermint is known to enhance alertness. Try placing three to four drops of oil into a diffuser in your home or office when you need stress relief. You can also sniff the oil’s scent directly from the bottle using two or three deep breaths.
• These effects occur as essential oil molecules stimulate the olfactory system — This is directly connected to brain regions that regulate emotion and memory. There is also promising research on essential oils for cognitive and emotional support. For example, inhalation of vetiver, lavender, and cedarwood oils helped children with attention-deficit hyperactivity disorder (ADHD) improve focus.18
• Another option is steam inhalation — Add three to seven drops of essential oil into boiling water, then inhale the steam by covering your head with a towel and breathing through your nose. When using this method, keep your eyes closed and be careful not to get burned.
• Topical applications, when properly diluted, allow essential oils to be absorbed through the skin — This method is widely used in massage and skincare. For example, lavender oil soothes the senses, while peppermint oil brings relief to tired muscles. Oils like chamomile and rose, when mixed with carriers like honey or milk before being added to bath water, disperse safely and create a calming spa-like experience.
• Perform a skin patch test before topical use — Simply apply one drop of diluted oil to your skin and observe it for one to two hours. Oils should be applied very sparingly to your neck, wrists, the bottom of your feet, or behind your ears. Blend them with a carrier oil, such as coconut oil. You can also put the mixture into a rollerball dispenser, so you can roll on the oil whenever you feel you need it.
• Culinary use needs to be approached with caution — While GRAS-certified, food-grade oils need to be properly diluted and measured when using in food and beverages. Everyday Health recommends using whole ingredients like citrus zest, ginger root, or basil leaves as safer sources of flavor, rather than relying solely on concentrated oils.19
In a world of trends and quick fixes, essential oils are a good reminder that nature works best when we listen, learn, and use its best elements with care. They help calm your mind, lift your mood, soothe your body, and enhance the flavor of your food when used with intention and respect.
The key is balance. When used thoughtfully and wisely — whether diffused, applied topically, or made into a bath blend — they will support your wellness journey in safe and effective ways.
Frequently Asked Questions (FAQs) About Essential Oils
Q: What are essential oils?
A: Essential oils are concentrated plant extracts made via distilling or pressing flowers, leaves, bark, or other plant parts. They contain volatile compounds that give each plant its distinct fragrance and therapeutic compounds, making them valuable for cooking, medicine, and wellness.
Q: How have essential oils traditionally been used?
A: For thousands of years, essential oils were prized across cultures for their practical and spiritual value. Egyptians used them in embalming, rituals, and cosmetics; Ayurvedic and Persian traditions applied them in medicine and healing; Greeks and Romans prescribed them for health and hygiene; Middle Eastern scholars refined distillation to make their use widespread. Today, they’re used in foods, beverages, personal care, and household products.
Q: Which essential oils are safe to consume in food?
A: The FDA designates certain oils as Generally Recognized as Safe (GRAS), meaning they can be used in very small, food-grade amounts to flavor products. These include peppermint, lemon, ginger, cinnamon, cardamom, nutmeg, and basil essential oils.
Q: What should I do if I accidentally ingest too much essential oil, or one that isn’t safe to take internally?
A: Essential oils are extremely concentrated and not water-soluble, so taking them undiluted or in large amounts will irritate your mouth, throat, or stomach. If you feel unwell after ingesting an essential oil, the safest step is to contact a poison control center or emergency services for guidance. Do not try to induce vomiting unless instructed by a medical professional.
Q: What is the safest way to use essential oils?
A: You can safely enjoy oils by diffusing them, applying diluted blends to skin, or adding approved food-grade oils into your food in tiny amounts. Always follow expert advice, precise measurements, and safety standards.