Essential Oils: What you need to know to get started

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Essential oils have been used for centuries, from cosmetics to religious rituals to aromatherapy and natural remedies. Whether you’re seeking natural cleaning solutions, wellness benefits, or relaxation, they can be a simple yet impactful part of any healthy lifestyle.

In this guide to essential oils for beginners, you’ll learn how to select, store, and use these potent extracts to unlock their maximum potential.

Getting started: beginner’s guide to essential oils

Determine your goal for using essential oils

To get the most out of essential oils, it’s key to define your specific goals for using them. Each oil possesses unique properties and offers different benefits.

For example:

If you’re looking for relaxation and/or a natural sleep aid, oils like lavender and chamomile are known for their calming and sleep-inducing effects.
If you want to reduce pain and/or inflammation, studies show that eucalyptus, ginger, and basil offer anti-inflammatory and analgesic benefits.
For enhancing mental focus, consider rosemary or peppermint, which have been proven to boost alertness, concentration, and memory.
If you’re struggling with gastrointestinal issues, research shows that chamomile, peppermint, ginger, fennel, lemon, thyme, and oregano can provide relief.
Eucalyptus, lavender, and tea tree oils may relieve allergies or viral infections.
For mood elevation, try citrus oils like lemon or sweet orange.

You’ll enjoy a more effective and personalized wellness experience by choosing the essential oils that address your needs.

Choose high-quality essential oils.

Choosing quality essential oils is vital to ensuring their safety and effectiveness. Be wary of over-the-counter oils at drug stores. Many are synthetic or made with additives that can trigger allergic reactions or offer fewer benefits.

Opt for high-quality oils from trusted companies known for their pure, additive-free products. Look for labels stating “100% pure essential oil” and organic certifications to ensure you’re not using products filled with pesticides.

The extraction method is also essential. Oils extracted by steam distillation or cold pressing are more pure than those using chemical solvents.

Quality essential oils typically come in dark glass bottles to protect them from light, which can degrade their properties. Steer clear of oils in plastic containers, as the oils can deteriorate the plastic, causing contamination and reduced purity.

Pick a carrier oil before applying topically.

Due to their high potency, essential oils can irritate if applied directly to the skin. Always dilute your oils with a carrier oil–a gentler, skin-safe oil–before use.

Some gentle carrier oils that offer extra moisturizing include:

Sweet almond
Grapeseed
Olive
Jojoba
Coconut

You’ll likely avoid pre-diluted oils, as their quality and shelf life vary.

Mix one drop of essential oil with one teaspoon of carrier oil or a 1-2% dilution for a safe yet effective application. Diluting your essential oil in a carrier oil will also help you distribute them more evenly.

Proper storage and maintenance

To protect the quality and longevity of your essential oils, storing them properly is crucial. Please keep them in small, airtight glass containers to protect against air and light degradation. Opt for amber or cobalt blue bottles, which block UV rays effectively.

Store your oils in a cool, dark place–like a cupboard–away from direct sunlight and fluctuating temperatures, and keep the caps sealed tightly. This will limit air exposure, prolonging the oils’ efficacy and shelf life.

Safety precautions

Safety comes first. Use caution when handling and applying essential oils, as they’re unsuitable for all body areas. Many oils are safe for the skin but may be harmful if ingested or applied near sensitive areas like the eyes and nose.

Oils like peppermint, clove, and lemongrass are known as “hot oils,” meaning they create a warming sensation when applied to skin undiluted. Always check the safety profile of each oil and dilute with a carrier oil.

Also, certain oils–such as citrus varieties–can cause photosensitivity and should not be used before sun exposure. Understanding each oil’s safe usage guidelines will help you enjoy its benefits safely, so carefully check labels and any provided resources.

Do essential oils expire?

Essential oils have a shelf life like most things in your medicine cabinet. Generally, they last from one to five years, with many lasting around three years.

Over time, exposure to oxygen can diminish your essential oils’ effectiveness. Check your bottles for expiration dates. If you notice any unusual smells or discoloration, discard them.

How to use essential oils for beginners: practical usage tips

Here are some common, effective uses and some of the best starter essential oils to get you going.

Around the home

Air freshening: Add a few drops of essential oil such as lemon, rose, or geranium to a clothespin and place on AC vents. Or distribute a few drops on absorbent materials like cotton balls around the house.
Natural cleaning: Use lemon and tea tree oils in DIY cleaning solutions for their antibacterial properties.
Diffusers: Place oils like lavender for relaxation or eucalyptus for energy in a diffuser to purify the air and set the mood in your home.
Sleep aid: Place a drop or two of lavender or chamomile essential oil on your pillow to promote better sleep.

Personal care

Skincare: Mix a drop of essential oil with one teaspoon of coconut or jojoba oil to rejuvenate face or body moisturizer with added health benefits.
Baths and massages: Add a few drops of lavender or other essential oils to baths or massage oils for additional relaxation and wellness support.
Perfume: Apply diluted oils to your neck, wrists, or feet for a natural perfume, mood enhancer, and health boost.

Natural remedies

Steam inhalation: For respiratory benefits, boil a pot of water, remove it from heat, and add three to five drops of eucalyptus or peppermint essential oils. Lean over the pot, cover your head with a towel to trap the steam, and inhale deeply.
Natural toothpaste: Fight cavities and avoid toxic chemicals found in conventional toothpaste by making your own. Mix 3 tablespoons bentonite clay, 1/4 cup filtered water, 2 tablespoons melted coconut oil, 2 tsp baking soda, and 15-20 drops of clove and/or peppermint essential oil.
Take a whiff: You can also enjoy the health benefits of essential oils simply by opening the cap and smelling them. Remedy a migraine headache by sniffing some peppermint, boost your mood by smelling clary sage, or reduce anxiety by inhaling the aroma of ylang-ylang.

Can you ingest essential oils?

You can ingest certain essential oils but do so with caution. Always check the label to see if the oil is safe to ingest. If the label doesn’t mention internal use, assume it’s only meant for topical application and aromatherapy.

Some oils that are typically safe for internal use include:

Citrus oils like lemon, lime, and orange
Black pepper
Peppermint
Rosemary
Oregano

Here are some ideas for the internal use of suitable essential oils:

Add to water: Add a drop or two of black pepper essential oil to a glass of water to enhance its flavor and improve digestion.
Take capsules: Put a few drops of lime essential oil into a vegetable capsule and swallow it with water to boost your immune system.
Use in cooking: Incorporate essential oils like oregano into your favorite dishes for added flavor and antimicrobial benefits. Use sparingly; a single drop can be sufficient for an entire recipe.
Drop onto your tongue: Put a drop of an oil like peppermint or thyme directly onto your tongue as an antiseptic.

Get started with essential oils.

Haven’t you tried essential oils yet? Now’s the time to dive in and see why they’re a hit in alternative medicine. With benefits like boosting your mood, fighting allergies and migraines, and cleaning and freshening your home, you’ll wonder how long you went without them. Use the tips above to get started and experience the magic of essential oils.

References:

An Overview of the Biological Effects of Some Mediterranean Essential Oils on Human Health – PMC

Essential Oils in Foods: From Ancient Times to the 21st Century – PMC

The Effects of Lavender Essential Oil and its Clinical Implications in Dentistry: A Review.

A Comprehensive Study of Therapeutic Applications of Chamomile – PMC

Effect of Eucalyptus Oil Inhalation on Pain and Inflammatory Responses after Total Knee Replacement: A Randomized Clinical Trial.

Effect of Essential Oils from Ginger (Zingiber officinale) and Turmeric (Curcuma longa) Rhizomes on Some Inflammatory Biomarkers in Cadmium Induced Neurotoxicity in Rats – PMC

Chemical composition and some biological activities of the essential oils from basil Ocimum different cultivars | BMC Complementary Medicine and Therapies.

The Efficacy of Topical Basil Essential Oil on Relieving Migraine Headaches: A Randomized Triple-Blind Study

Therapeutic effects of rosemary (Rosmarinus officinalis L.) and its active constituents on nervous system disorders

Instant effects of peppermint essential oil on the physiological parameters and exercise performance – PMC.

Is ginger effective for the treatment of Irritable Bowel Syndrome? A double blind randomized controlled pilot trial – PMC.