Let’s be real: pregnancy comes with so many weird, annoying side effects, right? One minute you’re dealing with splitting headaches, the next you’re nauseous at the smell of your favorite coffee, and don’t even get me started on the third-trimester muscle aches that make getting out of bed feel like a workout. It’s no wonder so many of us turn to natural remedies like essential oils for a little relief. But if you’re expecting, I know you’re probably double- and triple-checking every single thing you put on or around your body, and that’s totally smart. Essential oils have been used for ages to ease everything from anxiety to pain, and they’re super popular during pregnancy, labor, and even the postpartum period. But not all oils are created equal when you’ve got a little one growing inside you. Let’s break down exactly what you need to know.
Before we dive in, I want to make one thing super clear: I’m not a doctor, and this isn’t medical advice. Always check with your OB or a certified, experienced clinical aromatherapist before using any new products while you’re pregnant, okay? Your body and your baby are unique, so what works for your best friend might not be the right fit for you. Alright, let’s get into the good stuff.
Which Essential Oils Are Good for Pregnant Women to Use?
I’ve talked to so many mamas over the years who swear by specific oils for getting them through the rough parts of pregnancy. These are the ones that come up again and again as total game-changers, based on both personal experience and actual research.
Peppermint Essential Oil
Oh, peppermint oil is a total workhorse, let me tell you. I’ve chatted with so many women who used it to get rid of those annoying pregnancy headaches without having to reach for pain meds every time. It’s also amazing for nausea (hello, first-trimester morning sickness!), stuffy noses when you get a cold and can’t take decongestants, and those tight, sore muscles you get from carrying around extra weight all day.
And get this: studies have even found that inhaling peppermint oil can help postpartum people who have trouble emptying their bladder after giving birth. How wild is that? Just make sure you dilute it properly, or even just sniff it straight from the bottle if you don’t want to put it on your skin. It’s such a quick, easy pick-me-up when you’re feeling rough.
Lavender and Rose Essential Oils
If you’re stressed about labor, these two are your new best friends. Research has actually found that lavender and rose oils can cut down on anxiety during labor, and when you’re more relaxed, your pain tolerance goes way up too. That’s a win-win, right?
Here’s a little fun fact: your sense of smell is super tied to your memory. So if you’ve ever used lavender or rose scents when you were relaxing before pregnancy (like during a bubble bath or a lazy Sunday on the couch), sniffing them during labor will help trigger those calm, happy memories and make the whole experience way less scary.
Personally, lavender is my all-time favorite essential oil, no contest. I mix a few drops with water in a spray bottle and spritz it on my pillow before bed to help me sleep. And let me tell you, this trick is a lifesaver for postpartum mamas who are struggling to get any rest between feedings and late-night diaper changes. I wish someone had told me about that trick when my first kid was a newborn!
Essential Oils That Are Safe for Pregnant Women
Below is a list of oils that are generally recognized as safe for use during pregnancy. This is a positive list, so if you’re interested in an oil that’s not here, make sure to chat with a qualified, experienced clinical aromatherapist first, okay? Don’t just go guessing—better safe than sorry.
- Chamomile: German chamomile, Roman chamomile
- Citrus oils: Bergamot, grapefruit, lemon, sweet orange, blood orange, tangerine, bitter orange, mandarin orange
- Frankincense
- Rose geranium
- Lavender: True lavender, Lavandin grosso (also called spike lavender)
- Neroli
- Sandalwood
- Spearmint
- Rose
- Ylang ylang
- Patchouli
- Ho wood
- Tea tree
- Ginger
Quick side note: Rosewood is an endangered plant these days, so most of what you see on the market is fake anyway. Ho wood is a great, sustainable alternative that has super similar properties, so I always recommend reaching for that instead.
High-Concentration Essential Oils to Avoid During Pregnancy
Now, let’s talk about the oils you need to be careful with. I know you’ve probably seen a million lists online that say you have to avoid these oils entirely, but let’s clear up the confusion, because it’s not as black and white as you might think.
The oils below are only a risk if you use them undiluted, either by applying them directly to your skin in large amounts or inhaling them straight, undiluted for long periods of time. If you’re using them diluted in a reed diffuser, a cold-air diffuser with water, or mixed into a carrier oil for massage, they won’t cause contractions or any other risks. Phew, right? I was so stressed when I first saw these lists, until I realized the caveat.
- Basil
- Clary sage
- Cedarwood
- Geranium
- Jasmine
- Juniper berry
- Lemongrass
- Marjoram
- Peppermint
- Rosemary
- Rose (only in the first trimester, just to be extra cautious)
- Myrrh
- Thyme
See? It’s not that you can never have these scents around you at all. If you love the smell of rosemary in your kitchen diffuser, you don’t have to throw it out. Just make sure you’re not dabbing undiluted rosemary oil on your wrists every hour, and you’re totally fine. I feel like so many pregnancy scare lists forget to mention that dilution is key, and it makes people panic for no reason.
A Few Extra Quick Tips for Using Oils While Pregnant
Before I wrap this up, let me leave you with a few quick, easy tips to keep in mind:
- Always do a patch test before putting any diluted oil on your skin. Pregnancy can make your skin way more sensitive than usual, so even if you’ve used an oil before, test a tiny bit on your inner arm first and wait 24 hours to make sure you don’t have a reaction.
- Stick to high-quality, pure essential oils from reputable brands. A lot of cheap oils on the market are cut with synthetic fragrances or other weird additives, which you definitely don’t want to be inhaling or putting on your skin while you’re pregnant.
- If you ever feel lightheaded, nauseous, or irritated after using an oil, stop immediately and get some fresh air. Everyone’s body reacts differently, so if something doesn’t feel right, listen to it.
- For the first trimester, a lot of aromatherapists recommend sticking to just inhaling oils (no topical use) unless you’re working with a professional, just to be extra careful during that super sensitive time.
At the end of the day, essential oils can be such a great, gentle way to ease a lot of the annoying parts of pregnancy, as long as you use them smartly. You don’t have to swear off all scents for nine months, I promise. Just do your research, check with your provider, and listen to your body. You’ve got this, mama!
