Research
Studies on Aromatherapy for PCOS Stress
Explore how aromatherapy can alleviate stress and manage PCOS symptoms with essential oils like lavender and clary sage.
June 15, 2025
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Explore how aromatherapy can alleviate stress and manage PCOS symptoms with essential oils like lavender and clary sage.
Living with PCOS can feel overwhelming, as stress worsens symptoms like weight gain, acne, and hormonal imbalances. Aromatherapy, using essential oils like lavender and clary sage, shows promise in reducing stress and managing PCOS symptoms. Here’s what you need to know:
| Essential Oil | Stress Benefit | Application | Key Findings |
|---|---|---|---|
| Clary Sage | Lowers cortisol levels | Inhalation, topical | 36% cortisol reduction |
| Lavender | Promotes relaxation | Diffusion, topical, baths | Reduces anxiety, improves sleep |
| Geranium | Balances emotions | Inhalation, topical, baths | 18% reduction in anxiety |
| Ylang-Ylang | Improves mood | Diffusion, topical | Regulates cortisol levels |
While aromatherapy is not a cure, it’s a simple, accessible way to manage stress and complement lifestyle changes like diet and exercise. Always choose high-quality oils and consult a healthcare provider if needed.
Exploring the potential of aromatherapy, recent studies shed light on its impact on stress and mood, particularly in individuals with PCOS. While direct research on aromatherapy's effects in PCOS is still emerging, several studies have examined how essential oils influence stress, mood, and related symptoms, offering valuable insights into its possible role in managing PCOS challenges.
One randomized controlled trial, conducted between February and June 2024 by Esra Özer, Şerife İrem Döner, and Hafize Dağ Tüzmen, investigated the effects of bergamot and grapefruit essential oils on premenstrual syndrome (PMS) and menstrual symptoms. In this study, 90 women with PMS were randomly assigned to either a bergamot group, a grapefruit group, or a placebo group. Participants inhaled the essential oils for 30 minutes, three times daily, during the luteal phase over three menstrual cycles.
Another trial by Heydari et al. (2019) assessed the effects of Rosa Damascena and Citrus Aurantium blossom aromatherapy in 95 students with PMS. Participants were divided into three groups - two receiving aromatherapy treatments and one using sweet almond oil as a control. Their symptoms were tracked over two months using a standardized screening tool.
The results from these studies highlight the potential benefits of essential oils for managing PMS symptoms:
Despite these promising findings, several limitations need to be addressed. Small sample sizes in many trials, such as the 90 participants in the 2024 study, limit the statistical power and generalizability of the results. This is particularly important given that PCOS affects roughly 1 in 5 women of reproductive age.
The reliance on self-reported outcomes and the difficulty of blinding participants due to the distinct scents of essential oils raise concerns about placebo effects. Additionally, most studies focus on short-term outcomes, typically spanning weeks or a few months, leaving questions about the long-term benefits of aromatherapy for chronic conditions like PCOS.
Variability in essential oil concentrations, application methods, treatment durations, and outcome measures further complicates comparisons across different studies. To better understand aromatherapy's potential, future research should involve larger, well-designed trials with rigorous blinding methods, objective assessments, and a focus on PCOS-specific populations. Long-term studies are also needed to explore whether the observed benefits persist over time, whether tolerance develops, and what the most effective treatment protocols might be.
For more evidence-based insights and practical self-care tips for managing PCOS, visit PCOSHelp.
Although research specifically focusing on essential oils for PCOS is still in its early stages, some oils have shown potential in managing stress, mood, and hormonal symptoms often associated with the condition. When combined with lifestyle adjustments like diet, exercise, and mindfulness practices, essential oils may provide added support in alleviating PCOS-related challenges.
"When linked with other diet, exercise, lifestyle, and mindset changes, essential oils have been shown to help women with PCOS ease the effects of polycystic ovarian syndrome." - Tallene, PCOS Expert
Here’s a closer look at a few essential oils and their potential benefits for managing stress and other symptoms tied to PCOS.
Clary sage is frequently highlighted for its role in hormonal balance and stress relief. Studies suggest it can help reduce cortisol levels - the hormone responsible for stress - while also addressing common PCOS concerns like acne, hair thinning, and period pain. Inhalation is often recommended as the most effective way to use clary sage. You can diffuse it throughout the day or apply it topically (diluted with a carrier oil like coconut oil) to areas such as your neck and shoulders during particularly stressful moments.
Lavender is widely recognized for its calming properties, making it a go-to for stress and relaxation. Research indicates that it may also help with anxiety, depression, sleep disturbances, unwanted hair growth, and PMS symptoms - all of which are common among women with PCOS. Its versatility allows for multiple uses: diffuse it to create a calming environment, mix it into your evening skincare routine, or add it to a warm bath before bed. For quick stress relief, inhale the aroma directly or apply diluted lavender oil to your wrists.
Geranium oil is another option, known for its ability to ease anxiety and potentially support fertility. It can be used in various ways, including inhalation, topical application with a carrier oil, or as an addition to a warm bath.
Other essential oils worth considering include:
"Essential oils have an incredible record of safety and are best used alongside a total approach to wellness." - Marie Ruggles MS, RD, CN, Award-winning author and lifestyle wellness program facilitator
When choosing essential oils to help with PCOS-related stress, it’s important to consider your personal preferences, any sensitivities, and the specific symptoms you want to address. Always dilute oils with a suitable carrier oil before applying them to your skin. These natural remedies are most effective when used as part of a holistic approach to PCOS management, complementing other evidence-based strategies for symptom relief.
Choosing the right essential oil to manage stress associated with PCOS involves understanding the unique benefits each oil offers. Research highlights several options: clary sage helps lower cortisol levels, lavender encourages relaxation, while geranium and ylang-ylang support emotional balance and hormone regulation. Together, these oils can complement a broader approach to PCOS management. The table below simplifies the decision-making process by summarizing the benefits, application methods, and key insights for each oil.
"Clary sage oil had a statistically significant effect on lowering cortisol and had an anti-depressant effect improving mood." - Journal of Phytotherapy Research
| Essential Oil | Primary Stress/Mood Benefit | Best Application Method | Key Study Findings | Important Considerations |
|---|---|---|---|---|
| Clary Sage | Reduces cortisol levels by 36%; eases anxiety and stress | Inhalation, topical with carrier oil | 2014 study showed 36% cortisol reduction and improved thyroid hormone levels | Avoid during pregnancy; ideal for hormone-related stress |
| Lavender | Promotes relaxation; reduces anxiety and depression | Diffusion, topical application, warm baths | Widely studied for stress relief and sleep improvement | Generally safe; may cause drowsiness |
| Geranium | Balances emotions; reduces anxiety by 18% | Inhalation, topical with carrier oil, bath | Studies showed an 18% reduction in anxiety with inhalation | Patch test recommended for topical use |
| Ylang-Ylang | Natural antidepressant; may balance cortisol levels | Diffusion, topical with carrier oil | Highlighted for its stress-relieving properties | Can be overpowering; use sparingly |
| Frankincense | Reduces inflammation; calming effect | Diffusion, topical with carrier oil, bath | Anti-inflammatory properties may aid in managing PCOS-related inflammation | Generally well-tolerated; premium option |
| Sandalwood | Helps balance testosterone levels | Diffusion, blend into daily lotions | Shown effective at balancing testosterone levels | Higher cost; consider sustainable sourcing |
| Spearmint | Regulates testosterone levels | Diffusion, topical application | Demonstrated benefits in testosterone regulation | Perform patch test before use |
Each oil offers unique benefits tailored to specific PCOS stress symptoms. For instance, clary sage’s ability to reduce cortisol by 36% makes it a strong choice for those under significant stress. Lavender is a versatile option, addressing both relaxation and sleep challenges. For emotional balance, geranium or ylang-ylang may provide targeted support.
Proper use of essential oils is critical for effective PCOS self-care. While many oils, like lavender, are generally safe, others - such as ylang-ylang - can be overwhelming if overused. A 2022 study highlighted that prolonged inhalation of certain oils may increase heart rate, elevate blood pressure, and reduce lung function.
Additionally, the quality of essential oils significantly impacts their effectiveness. Research shows that up to 75% of essential oils available on the market are adulterated, which can reduce their therapeutic potential. Always perform a patch test before applying oils topically and ensure adequate ventilation when diffusing.
"Essential oils are a powerful resource in your PCOS toolbox...essential oils can help to alleviate individual symptoms. If used correctly, they are safe to use every day to help reset abnormal patterns, and they are especially beneficial when trying to balance hormones and insulin levels." - Amy Medling, founder of PCOS Diva
Incorporating aromatherapy into your PCOS care routine can be a soothing and effective way to manage stress. Research suggests that essential oils may help by stimulating the limbic system, the part of the brain responsible for emotions, making it a valuable tool for self-care.
"Embracing essential oils in your daily life can be a beautiful, holistic approach to alleviating stress." - Martha Kirby, board-certified health and wellness coach
The key to successful aromatherapy lies in using safe and consistent methods.
Diffusion is one of the easiest and safest ways to get started. Simply add 5–10 drops of your preferred essential oil to a diffuser filled with water. This method provides continuous exposure without requiring direct contact with your skin. In fact, one study noted that a lavender spray applied to clothing offered stress relief for up to three or four days.
Topical application allows for targeted relief but requires careful preparation to avoid skin irritation. Always dilute essential oils by mixing 10 drops with 1 tablespoon of a carrier oil like jojoba, coconut, or olive oil. Apply the mixture to areas such as your lower abdomen or back for menstrual cramps, or to your neck and shoulders to ease stress. Other great spots include your wrists, behind your ears, or inner ankles. If you’re not comfortable blending oils yourself, pre-formulated products are a convenient option.
Bath therapy combines aromatherapy with the calming effects of a warm bath. Add 5–10 drops of essential oil mixed with a carrier oil to your bathwater, along with Epsom salts to help disperse the oils evenly. This method not only relaxes your muscles but also promotes hormonal balance and reduces stress.
Before using any essential oil on your skin, perform a patch test. Apply a small amount of the diluted blend to your inner wrist and wait 24 hours to ensure there’s no allergic reaction.
These methods provide a solid foundation for incorporating aromatherapy into your routine.
When used correctly, essential oils can become a regular part of your daily self-care. The frequency of use depends on the method and how your body responds.
For diffusion, try running your diffuser in 30–60 minute intervals throughout the day, taking breaks in between to avoid overwhelming your senses.
Topical applications are best used 1–2 times a day, such as during your morning and evening routines. Apply diluted oils to pulse points when you’re feeling stressed or experiencing menstrual discomfort.
Bath therapy can be reserved for weekly relaxation or during particularly stressful periods. The warm water not only enhances the absorption of the oils but also provides immediate relief.
Consistency is more effective than intensity. Regular, moderate use of aromatherapy often leads to better stress management over time compared to sporadic, high-intensity sessions.
While aromatherapy can be beneficial, it’s essential to prioritize safety and consider complementary practices.
Choose essential oils that are 100% pure, therapeutic grade, and preferably organic. Avoid inexpensive, synthetic oils, as they may lack effectiveness or even pose risks. Store your oils in a cool, dark place to maintain their quality.
Some people should avoid essential oils altogether. For example, they’re not recommended during pregnancy or breastfeeding without professional guidance. Similarly, they should not be used on children under 16 or individuals with asthma.
To maximize the benefits of aromatherapy, pair it with other stress-reducing practices like mindfulness, deep breathing, or gentle yoga. These techniques can complement your essential oil use, enhancing meditation sessions and improving sleep - both of which play a role in managing PCOS symptoms.
If you have underlying health issues, consult a healthcare provider or a certified aromatherapist to create a personalized plan tailored to your needs.
Since chronic stress can worsen PCOS symptoms, finding ways to manage it is vital. Aromatherapy offers a gentle, accessible option that fits into even the busiest of lifestyles, helping to support both emotional and physical well-being.
Finally, avoid ingesting essential oils. This method is unsafe and should not be attempted.
Research so far suggests that aromatherapy, using essential oils like grapefruit and bergamot, may help ease premenstrual symptoms in women with PCOS. For instance, one study found that inhaling these oils for 30 minutes, three times a day, over three menstrual cycles significantly reduced depressive symptoms and related issues.
Beyond premenstrual relief, aromatherapy shows potential in managing broader stress-related challenges. Oils such as lavender have been linked to reduced anxiety and better sleep, clary sage is known to lower cortisol levels, and geranium combined with ylang-ylang may help stabilize mood. These effects are particularly meaningful for women with PCOS, who often face heightened stress and its associated complications.
However, the body of evidence is still limited. Many studies suffer from small sample sizes, short durations, and issues like expectancy bias - where participants' beliefs about aromatherapy might influence outcomes.
"Several Cochrane systematic reviews on the use of aromatherapy for various health conditions conclude that the majority of aromatherapy research studies are either poorly designed or poorly reported and that it is difficult to draw conclusions about the effects of aromatherapy due to these limitations."
To strengthen the evidence base, future studies must adopt more rigorous methods. This includes proper blinding, using objective physiological measures, and clearly documenting essential oil details, such as botanical names and extraction processes. Researchers should also consider participants' prior experiences with aromatherapy and their sense of smell to reduce bias.
Looking ahead, combining aromatherapy with lifestyle changes - like stress management, a balanced diet, and regular exercise - seems to be the most effective way to manage PCOS symptoms. Since women with PCOS are particularly vulnerable to endocrine-disrupting chemicals, essential oils provide a safer alternative for supporting hormonal health. This positions aromatherapy as a valuable part of a holistic self-care routine.
For those interested in incorporating aromatherapy into their PCOS care, PCOSHelp offers trusted resources, including research-backed strategies and practical guides on managing symptoms, reducing stress, and making lifestyle adjustments that pair well with aromatherapy.
While current findings highlight aromatherapy as a safe and complementary option for managing PCOS-related stress, more robust research is essential to fully uncover its therapeutic potential.
Recent research indicates that aromatherapy, particularly with essential oils such as lavender and clary sage, may help ease stress and anxiety in women dealing with PCOS. These oils are thought to reduce cortisol levels and encourage relaxation, which can have a positive impact on mood.
Although aromatherapy shouldn't replace established stress-management practices like mindfulness, yoga, or meditation, it can work alongside them as an added layer of support. Its soothing properties may contribute to emotional balance and help in coping with PCOS-related stress. That said, further studies are needed to better understand how it stacks up against other stress-relief methods.
Essential oils can be a useful way to help manage stress connected to PCOS, but it's crucial to use them safely. Always dilute essential oils with a carrier oil before applying them to your skin to prevent irritation. It's also a good idea to do a patch test first to check for any allergic reactions. And remember, essential oils should never be ingested unless a healthcare professional specifically advises it - some oils can be toxic if consumed incorrectly.
Additionally, certain oils like sage or thyme might not be safe for everyone. For example, they may not be suitable during pregnancy or for people with hormone-sensitive conditions, as they could potentially influence hormone levels. To use essential oils safely and avoid any unwanted side effects, it's best to consult your healthcare provider before adding aromatherapy to your routine.
Yes, aromatherapy can complement other treatments and lifestyle adjustments in managing PCOS symptoms. Research indicates that essential oils like lavender and clary sage might help ease stress and enhance mood, especially when paired with activities like yoga, meditation, or deep breathing exercises.
By blending aromatherapy with a nutritious diet, consistent physical activity, and solid stress management practices, you can create a well-rounded approach to boosting overall wellness and addressing PCOS symptoms. However, it’s always a good idea to consult with a healthcare professional to ensure these methods fit your specific needs.
