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, shifting moods, and nausea that shows up at the worst possible moments. You’re tired, but somehow not sleeping well. You cry during TV ads, forget where your phone is mid-call, and can’t tell if you’re hungry or just heartburn-y again.
In moments like these, even a whiff of lavender can feel pleasant. And if essential oils have been part of your routine before, maybe you dabbed a little behind your ears before meetings, or diffused some citrus to lift the vibe at home, it's only natural to reach for that comfort now.
But then comes the doubt. Is it okay to use this now? Could it harm the baby? Should I be more careful? The short answer is, yes, essential oils can still be part of your routine. But not all of them. And not in every way. So let’s walk through it, gently.
So, Can You Use Essential Oils During Pregnancy?
Yes, but it depends on how, when, and which ones.Here’s what many people don’t realise at first:
- Just because something is natural doesn’t mean it’s safe at all times. Even chamomile tea has a limit.
- What works beautifully in regular life might be too strong or risky when you're pregnant.
- That's why it's worth pausing before you drop anything into the diffuser, even if it’s something you've used for years.
If You’re Thinking of Using Essential Oils, Start Here
Think of this as your gentle rulebook:- Try to avoid essential oils in the first trimester if possible. It’s a delicate phase, and unless a doctor says otherwise, it's best to be cautious.
- Inhale, don’t apply (yet). Diffuse the oils or inhale directly from a tissue. That’s the safest bet.
- If used on your skin, dilute. Always mix with a carrier oil, think coconut, almond, or jojoba
- Don’t ingest them. Seriously. No matter how tempting that DIY nausea blend sounds, it’s not worth the risk.
Some Essential Oils That Might Be Your Friends Right Now
These are often considered safe (especially in the second and third trimesters), and many people say they’ve helped alleviate symptoms like morning sickness, anxiety, or that restless, wide-awake feeling at 3 AM.- Lavender: Relaxation, better sleep, emotional release
- Chamomile (Roman or German): Helps cheer you up and stop headaches in a gentle way
- Ginger: May ease nausea (use only for sniffing, not rubbing in)
- Cardamom: Helpful for digestion and easing tension
- Frankincense: Grounding, emotionally balancing
- Mandarin or Wild Orange: Uplifting when everything feels a bit heavy
- Sandalwood: Comforting and steady
- Lemon or Grapefruit: Lightens nausea and mental fog
Now, the Ones You Should Gently Stay Away From
These essential oils are better saved for after pregnancy. Some can trigger contractions, mimic hormones, or irritate sensitive systems, which, during this time, is too much of a gamble. It’s okay to feel disappointed if one of your favourite scents is on this list. Many people do. But it's just for now. You’ll pick it up again when the time feels right or as advised by your doctor.Avoid these:
- Clary sage
- Cinnamon bark
- Peppermint (especially later in pregnancy)
- Rosemary
- Thyme
- Sage
- Basil
- Nutmeg
- Camphor
- Wintergreen
- Pennyroyal
- Mugwort
- Rue
- Aniseed
- Tansy
- Wormwood
- Oak moss
A Few Gentle Ways to Use Essential Oils Safely
If you’re clear to use oils, here are some low-risk ways to enjoy them:- Diffuser: Use 2–3 drops for 20 minutes
- Steam bowl: One drop in a bowl of hot water. Breathe in slowly
- Massage oil: A drop mixed with a tablespoon of carrier oil, applied to your feet or wrists
- Bath soak: Mix oil with full-fat milk or carrier oil before adding to the bath, never directly into water
Here’s something that often gets lost in all the rules and “dos and don’ts”: you’re doing a beautiful job. You’re carrying life. You’re reading labels, changing habits, staying up at night wondering if a smell can cross the placenta. That’s love. That’s care. That’s being a parent already. Whether you use essential oils or not, what matters is that you're listening to your body, staying curious, and giving yourself grace. That’s more than enough.
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on Essential Oils During Pregnancy: What’s Safe and What’s Not
- Should you use smelly oils when the baby is just starting to grow?
It’s safest to avoid them unless cleared by a doctor, especially in early weeks when development is most sensitive. - Are essential oils safe during labour?
Some are used during labour under expert guidance, like clary sage, but they shouldn’t be used earlier in pregnancy without permission. - Is it okay if I used oils before I knew I was pregnant?
Most likely, yes. Try not to worry. Just mention it at your next prenatal visit and move forward with care.