Essential Oils Guide: The Ultimate List OF Benefits & How to Use Them Safely

When I hear the words essential oils, I immediately get excited! 

As a mama, I love taking care of my family, and that means making good decisions about their health. This includes what I feed them, what kind of medications they are taking, or what products they are putting on their bodies. With autoimmune disease and other illnesses on the rise, people are becoming more and more aware of the importance of taking care of their bodies and what they put into them.  

That is why essential oils have quickly gained popularity over the last decade.

"The U.S. essential oil market is projected to reach USD 7.34 billion by 2024, according to a new report by Grand View Research, Inc. The demand for natural and organic products is splurging in the United States, and so is the consumption of essential oils by the personal care and cosmetics industries."(source)

The benefits and uses of essential oils are basically endless and I am excited to share with you about some of my favorite oils and how you can incorporate them into a healthier lifestyle for both you and your family.  

Getting started out with essential oils can be both exciting and confusing (and to be honest with you, a little bit scary). With that being said, essential oil use should not be taken lightly.

You need to do your research and know which oils are safe to use on children, which oils are safe to use if you are pregnant or nursing, which oils are phototoxic, etc. That is why I put together this complete go to essential oils guide to make things a little bit easier for you.  

What are Essential Oils?

If you are new to the essential oil revolution, you may be thinking that sounds great, but what exactly are essential oils anyway?

Essential oils are the potent, aromatic compounds derived from plants and contain the medicinal or therapeutic characteristics of that plant. They can be derived from the leaves, flowers, bark, roots, etc.

The oils can be derived by water distillation, steam, mechanical processing, or by dry distillation. Essential oils are extremely potent and should be used with great care. For example, 1 drop of peppermint oil equals around 28 cups of peppermint tea!

Do Essential Oils Actually Work?

When something sounds too good to be true it usually is, right?

If you are like me, you want evidence that proves something actually works before you delve into it. There is a lot of research out there that proves that essential oils really do work. A study done by Dr. Terry Friedmann M.D. and Dennis Eggert from Bringham Young University found that using cedarwood oil on children with ADHD improved their focus by 65 percent. Another study published in 2013 in the International Journal of Psychiatry in Clinical Practice found that taking 80-milligram capsules of lavender essential oil helped to reduce symptoms of anxiety, sleep disturbance, and depression.

In short, some essential oils work better for some ailments, and some work well for others.

If you want the most effective results from your essential oils, do your research to make sure you are using them correctly.

Complete Essential Oils Guide: Understanding the Lingo

When I first started using essential oil, it almost felt like I was learning a whole new language. That is why before I get too into depth, I would like to go over some of the basic terms that are used when referring to essential oils. 

Absolute- Absolutes are very similar to essential oils in the fact that they are made up of concentrated aromatic plant extracts. The big difference is that they are derived by using solvents, such as hexane or alcohol. There is a risk that small amounts of these solvents can be left behind in the oil in the end process.  

That is why essential oils are preferred for use in aromatherapy, while absolutes are used in perfumery.

Adulterant- An unrevealed ingredient (natural or artificial) added to the essential oil that was not present at the time of distillation.(source)

Aromatherapy- As defined by NAHA, aromatherapy is the art and science of using naturally extracted aromatic essences from plants to balance, harmonize, and promote the health of body, mind, and spirit.

Base Oil or Carrier Oil- Carrier oils are used to dilute essential oils. They are derived from the fatty part of the plant; such as the seed, nut, or meat.

Capsule: This is just referring to an empty pill capsule. You can enjoy some of the not so tasty essential oils by placing a few drops into an empty pill capsule and swallowing. 

Diffuser: A device used to dissipate essential oils into the air. This is a great way to enjoy essential oils aromatically.

Dilution: The process of mixing a small amount of essential oil with a large amount of carrier oil, in order to make it safe for topical use.

Distillation: The process used to derive essential oils from plants; the most common being steam distillation.

Expression: This is the term used to describe how the essential oil was derived from the plant

E.O: This is the abbreviation for the words essential oil.

FCO: This is the abbreviation for fractionated coconut oil.

Infusion: This refers to a plant material being steeped in a base/carrier oil for a length of time, then being strained off. The oil left behind contains the beneficial properties of the plant. 

Neat: The act of applying undiluted oils directly to the skin.

Notes: Top, middle, and base notes are commonly what essential oils are classified as, this is based on the aroma. Citrus oils are top notes. They are light, bright scents that are the first to dissipate in a blend. Base notes are often derived from woods and resins, and have an aroma that lasts longer.

Orifice Reduce: The plastic insert at the top of the essential oil bottle that allows the oil to come out drop by drop.

Oxidation: The process in which oxygen, light, and/or heat interact with essential oils and cause the oils to deteriorate over time.

Phototoxic: An essential oil is phototoxic when it causes the skin to be more susceptible to damage from the sun’s UV rays. Phototoxic oils are generally citrus, such as bergamot and cold pressed lime. It is recommended that the skin should not be exposed to the sun for 18-24 hours after applying a phototoxic oil.

Therapeutic Grade: This refers to essential oils that are pure.  I do not hold much value to this term, however.  That is because it is often abused since there are no regulations by the FDA for essential oils.

Volatile: Essential oils are volatile, meaning that they are dispersed into the air. Some oils are more volatile than others. Citrus oils, for example are very volatile.

How to Use Essential Oils Effectively

So, where do you start?  

Things can get a bit overwhelming when you see all of different websites and opinions out there, but getting started on using essential oils is actually easier than you think. Here are the four most common ways that you can use essential oils.

How to use essential oils Topically?

This is quickly becoming one of the most popular ways to use essential oils. That is because people are exchanging their chemical filled lotions and perfumes for essential oils that are actually beneficial for their health instead of harmful. Essential Oils have the amazing ability to penetrate the skin and pass into the bloodstream. This allows them to reach different parts of the body internally for medicinal benefits.  

They can also benefit the body externally by improving the health of your skin. This includes

• Healing acne
• Reducing the appearance of scars and wrinkles 
• And even healing sores and open wounds faster.  

Using a carrier oil is a great way to help improve absorption of your essential oils. This is because it helps to spread the essential oil over more surface area, and it also helps penetrate dry skin by moisturizing.  

The most popular places to apply oils are to the temples, feet, and wrists.  

Note: Make sure to use caution when applying essential oils to the skin. Some oils are so strong that they can burn or irritate the skin if not diluted in a carrier oil.  Every person can react differently to oils, so make sure to do a small skin patch test before applying a large amount of a new essential oil. 

Here are some great ways to use your essential oils topically:

• Apply to the top of the head, on the temples, behind the ears, on your neck, on your wrists, or on the soles of your feet (this is a great way to enjoy both the aromatic and topical benefits of your oil) 
• Use with a carrier oil for massage to help relax and sooth muscles 
• Blend with your favorite beauty products such as face wash, shampoo, lotions, and face moisturizers to boost the health of your skin

How to use essential oils aromatically?

This is an amazing way to use your oils. The nose is a powerful tool. When using essential oils aromatically, it transfers them straight to the limbic system. This is the part of the brain that supports our sense of smell, our moods, and our memories.  

Using essential oils this way can help to put you in an uplifting mood, or even have a calming effect, depending on what oils you use.  Studies also show that essential oils are absorbed into the bloodstream when inhaled. The blood vessels in the lungs absorb the oils and circulate them throughout the entire body.  How amazing is that? 

Here are some great ways to enjoy essential oils aromatically:

• Use a diffuser , this is a great way to disperse your essential oils throughout the air, so that everyone in the room can benefit from them 
• Another quick and easy method is to add a few drops to the palm of your hands, cup them over your mouth and nose and take some deep breaths 
• You can also add a few drops to a cotton ball and place it in your car or in your room to enjoy the aroma ( this even works to help repel insects)

How to use essential oils internally?

Essential oils carry many benefits when taken internally. This is because they are transported directly into the bloodstream through the gastrointestinal tract.  They are then transported throughout the entire body, including all organs and the brain.  Internally they can be beneficial by being used as dietary supplements, or to treat viral, fugal, and bacterial infections.  

You want to make sure to use only the highest quality and purest food grade essential oils when taking them internally.  Also, not all essential oils are safe for internal consumption, so be sure to do your research to know which ones are safe and which ones are not.  

The best way to take essential oils internally is to mix 2-3 drops with a glass of water. Oils such as clove or oregano need to be diluted, and should be taken no longer than 2 weeks at a time.

Here are some great ways to use essential oils internally:

• Add a few drops to a glass of water for medicinal benefits 
• Add flavor to your favorite recipes by adding essential oils
• You can enjoy the benefits of some essential oils by simply adding a drop directly under your tongue

Personal Care- One of my favorite ways to use essential oils is in making my own homemade personal care items. They work great for cleaning products, such as all-purpose cleaners, laundry detergents, carpet fresheners, glass cleaner, and the list gose on.    

I also love to make homemade beauty products, such as face creams, lip balms, perfumes, wrinkle creams, body lotions, shampoo, body wash…….the list goes on and on.  

You can find endless recipes when you search the web, and I'll include some of my favorites for you right here in this article. 

How to Diffuse Essential Oils ?

​Since essential oils are becoming so popular, diffusers are widely available. You can probably even find one at your local department store. Diffusing essential oils is the easiest way to disperse your oils into the air where everyone in the room can enjoy them. This also has many benefits, such as purifying the air, balancing the ions in the air, and deodorizing.

Diffusers are also super easy to use. Just simply add water and whatever oils you would like to diffuse, and start up the diffuser.

Make sure to read the instructions on your diffuser to see the recommended amount of oil to use, as different diffusers vary. Most diffusers come with an automatic shut-off timer. This comes in handy as well.

see How to Diffuse Essential Oils (And Why You'd Want To) in this video by Mama Natural.

How to Dilute Essential Oils ?

​I personally recommend diluting all essential oils before applying them to the skin, especially if you are new to essential oils and don't know how you will react.

A 2% dilution is recommended for most oils. Beside this you can use this essential oil dilution chart to avoid mistakes.

This is easily achieved by adding 12 drops of oil per ounce of carrier oil. ( Note that dilution recommendations are different for children, babies, people with weakened immune systems, and elderly people).

Here is a great video guide by The Daily Drop Society How to Dilute Essential Oils the Right Way.

Best Carrier Oils to Use When Diluting Your Essential Oils

A lot of essential oils are very potent and should only be used with a carrier oil.  There is a common misconception that this weakens the beneficial properties of the oil, but is actually quite the contrary. Combining your essential oil with a carrier oil allows you to spread the oil across more skin surface.  It also helps the aromatic properties of the oil to last longer.  Here is a list of some of my favorite carrier oils. 

• Jojoba Oil (Simmondsia chinensis)
• Coconut Oil (Fractionated Coconut Oil Works Great Also)
• Olive Oil
• Avocado Oil
• Almond Oil
• Pomegranate Seed Oil
• Tamanu Oil (Calophyllum inophyllum)

Note: I like to make sure to only use organic, cold pressed oils as much as I possibly can.

Essential Oil Safety: Everything You Need to Know

Essential oils are very beneficial to your health and are quite safe to use. With that being said, there are a general set of guidelines you need to be aware of.

Always Dilute Your Oils

• First of all, always dilute your essential oils with a carrier oil. Using essential oils neat (directly on the skin without a carrier oil) can be dangerous. This can cause a serious negative reaction. It can also cause you to become sensitive to that oil, which means that you become hyper-reactive to it. Once you become sensitive to an essential oil, it is usually irreversible, and you will never be able to use that oil again.
• You also want to make sure to dilute your essential oil properly. Using too much essential oil at once can cause adverse reactions and is often the cause of accidental poisoning.

Know If You Had an Essential Oil “Sensitization” 

• Do your research before using any new oil. Not all oils are safe to use on children, especially babies. Some oils are unsafe for women that are pregnant or breastfeeding. A variety of oils are unsafe to use on or around pets as well. Some oils can cause negative side effects for people with certain ailments. Know your essential oil before you use it.
• Make sure to only use essential oils that are of the purest qualities. Lesser quality essential oils are full of adulterants that can cause allergic reactions.

Avoid Phototoxicity

Check to make sure your oil is not phototoxic when applying before going out in the sun. This means that the oil has adverse reactions when exposed to the sun. Phototoxic oils can increase your likeliness of sunburns, as well as causing changes in skin pigmentation.

Store Your Oils Properly

• Make sure to keep your essential oils stored in a cool, dark place. When stored properly, essential oils can last a very long time.
• Keep out of the reach of children! According to the Poison Control Center, thousands of cases of accidental poisoning in children from essential oils are reported each year.

Essential Oil Safety for Children

Did you know that not all essential oils are safe to use on children?

That is one of the reasons why you can’t just jump into using them without having some knowledge of what you are doing.

Caution should especially be taken when applying essential oils to infants. That is why I wanted to share with you some general rules of thumb for essential oil use on children and infants, as well as a list of oils that are safe for different age categories. You can fid the maximum recommended dilution for many essential oils here and here.

Please note that I only included more commonly used oils in this list. 

General Rules of Thumb

• Never Use Essential Oils on an Infant Younger Than 3 Months of Age (This Should Be Calculated as 3 Months After Their Actual Due Date) 
• Never Give Essential Oils Orally to Children ( It is Important to Make Sure That You Store Your Essential Oils in a Safe Place Where Your Child Cannot Get Ahold of Them.  There are Many Cases of Accidental Ingestion by Children Reported Each Year)
• ALL Essential Oils Should Be Diluted When Used on Children or Infants 
• Do Not Apply Essential Oils Near the Nose of Children or Infants (Applying to the Feet is Best)
• Slowly Introduce Essential Oils One at a Time (This is Important to Help Prevent Serious Allergic Reactions.  If Applying Topically, Make Sure to do a Small Skin Patch Test)

Essential oils safe for topical use/diffusion on babies age three months  to 6 months

It is not recommended to use more than 2 drops of essential oil per ounce of carrier oil at this age.

• Chamomile, Roman (Anthemis nobilis or Chamaemelum nobile) and German (Matricaria chamomilla)
• Dill (Anethum graveolens)
• Lavender (Kunzea ambigua)
• Yarrow, Blue (Achillea millefolium)

Essential oils safe for topical use or diffusion on babies from six months to two years

It is not recommended to use more than 5 drops of essential oil per ounce of carrier oil at this age.

• Bergamot (Citrus bergamia)- Make sure to wait several hours after applying bergamot before going outdoors because it is phototoxic. Diffusion and wash-off products are safe.
• Carrot Seed (Daucua carota)
• Cedarwood, Atlas/Virgina (Cedrus atlantica) - Make sure to only use a small diluted amount of this topically because it can cause skin irritation.
• Cinnamon Bark (Cinnamomum verum)- This is safe for diffusion ONLY. Cinnamon bark is not safe for use on anyone’s skin, as it is too irritating. Use cinnamon leaf instead, for topical preparations!
• Cinnamon Leaf (Cinnamomum zeylanicum) – Make sure to only use a small diluted amount of this topically because it can cause skin irritation.
• Citronella (Cymbopogon nardus) – Make sure to only use a small diluted amount of this topically because it can cause skin irritation.
• Cypress (Cupressus sempervirens)
• Geranium (Pelargonium graveolens)
• Grapefruit (Citrus paradisii)
• Lemon (Citrus limonum)-This is safe for diffusion and topical use, though sweet orange is suggested to use instead because it is milder on the skin. If you are using cold pressed instead of steam distilled, this essential oil can cause skin to be more sensitive to the sun.
• Pine (Pinus sylvestris) – Make sure to only use a small diluted amount of this topically because it can cause skin irritation
• Rose Otto (Rosa damascena)
• Sandalwood (Santalum spicatum)
• Spruce (Picea mariana)
• Sweet Orange (Citrus aurantium)
• Tangerine (Citrus reticulata)
• Tea Tree (Melaleuca alternifolia)

Essential Oils That Are Considered Safe for topical use or diffusion on Children 2-6

It is not recommended to use more than 20 drops of essential oil per ounce of carrier oil at this age.

• Basil, Lemon
• Basil, Sweet
• Black Pepper – Make sure to only use a small diluted amount of this topically because it can cause skin irritation.
• Blue Tansy
• Catnip
• Cedarwood
• Chamomile
• Citronella
• Clary Sage 
• Clove Bud/Clove Leaf – Make sure to only use a small diluted amount of this topically because it can cause skin irritation.
• Cypress
• Frankincense
• Garlic -this is best for diffusion because it can cause skin irritations when applied topically.
• Geranium
• Ginger – Make sure to only use a small diluted amount of this topically because it can cause skin irritation.
• Juniper Berry
• Lavender
• Lemongrass- Make sure to only use a small diluted amount of this topically because it can cause skin irritation.
• Orange, Sweet
• Lime 
• Melissa/Lemon Balm 
• Myrrh
• Oregano 
• Patchouli
• Spearmint 
• Tea Tree, Lemon
• Thyme- Make sure to only use a small diluted amount of this topically because it can cause skin irritation.
• Verbena, Lemon
• Vetiver
• Ylang Ylang- This can be diffused for children under 2 years.

Essential oils safe for topical use or diffusion on kids ages 6-10

It is not recommended to use more than 30 drops of essential oil per ounce of carrier oil at this age.

• Anise/Aniseed (Pimpinella anisum) – Make sure to use only a small diluted amount of this topically because it can cause skin irritation.
• Cardamom (Elettaria cardamomum) –Make sure to use only a small diluted amount of this topically because it can cause skin irritation.
• Fennel, sweet and bitter (Foeniculum vulgare)
• Laurel Leaf/Bay Laurel (Laurus nobilis)
• Marjoram, Spanish (Thymus mastichina)
• Nutmeg (Myristica fragrans)- Make sure to use only a small diluted amount of this topically because it can cause skin irritation.
• Peppermint (Mentha piperita) - Make sure to use only a small diluted amount of this topically because it can cause skin irritation.
• Sage, Greek/White (Salvia officinalis)

Essential Oils that are Safe for Use on Kids Topically or by Diffusion for Ages 10 and Up

By the age of ten, most oils are safe for use on children either topically or by diffusion. As always, make sure to slowly introduce each oil one at a time in order to monitor the reaction. 

*For a more extensive list of oils that are safe or unsafe , I recommend checking out the Essential Oil Safety guide by ​Robert Tisserand and Rodney Young. 

On side note, Plant Therapy carries an amazing line of kid safe essential oils that I love!

Essential Oil Safety for Pregnant and Nursing Moms

When I first started using essential oils, I was pregnant with my second child. I was a little overwhelmed trying to figure out which oils were safe, and which were not. I wanted to make sure that I was not using anything that might cause problems with my pregnancy, or be harmful to my baby.  

Don’t get me wrong, there are many benefits to using essential oils during pregnancy, but there are also some precautions that should be taken.  

Here Dr. Lindsey Elmore answer the questions regarding "Pregnancy and Essential Oils".

That is why I put together this list of essential oils that are NOT recommended for use while pregnant or nursing, and a list of oils that are safe. 

First of all, let’s talk about some basic rules for using essential oils safely for pregnant and nursing mamas. 

Tips For Using Essential Oils Safely During Pregnancy

• Do NOT ingest essential oils while pregnant or nursing. This can be toxic to the baby. While using oils topically or by diffusing them is safe, it is NOT recommended for pregnant and nursing moms to ingest any kind of essential oil.
• Do NOT use essential oils during your first trimester, especially if you are at high risk for a miscarriage.
• Always dilute your essential oils with a carrier oil before use. A 1% dilution (6 drops per 1 oz. of carrier oil) is recommended for pregnant women and a 2% dilution (12 drops per 1oz. of carrier oil) is recommended during labor or for nursing mamas. 
• Only run the diffuser for 10-15 minutes. Pregnant mamas can be sensitive to smells, and running the diffuser for too long can cause headaches and nausea.
• Do not overuse essential oils. Only use them when you really need them, such as for morning sickness, indigestion, leg cramps, headaches, etc.
• Make sure to only use pure, high quality essential oils. (See my list above for recommended brands)
• Do not add essential oils to the birthing pool. Essential oils do not mix well with water and can cause irritation or burns to the baby’s skin, and can cause other problems if ingested. Make sure to only use essential oils by diffusing or inhalation if using a birthing pool.

Essential Oils that are NOT Safe to Use During Pregnancy and Breastfeeding

The following list of essential oils is unsafe for any type of use while pregnant or nursing. These oils can cross the placenta and become toxic to the baby. They can also be neurotoxic and cause serious issues, such as deformities or other complications.  

This is not a complete list, just some more common oils that are used. 

• Aniseed 
• ​Anise, Star
• Lemon Basil- Can be used at low dilution no more than once a day.
• Birch 
• Black Seed
• Camphor
• Carrot Seed 
• Cinnamon Bark 
• Clary Sage - This should be avoided during pregnancy because it can cause contractions. However, it can be used for this very purpose during labor when being monitored by a doula or midwife.
• Cypress, Blue
• Dill Seed
• Eucalyptus 
• Fennel
• Feverfew
• ​Frankincense – Can be used at a low dilution, no more than once a day.
• ​Hyssop
• Lavender 
• Lemon Balm, Australian – Can be used at a low dilution, no more than once a day.
• Lemongrass – Avoid use during pregnancy, OK for use while nursing.
• Mugwort
• Myrrh
• Nutmeg
• Oregano
• Parsley, Leaf/Seed
• ​Rosemary
• Sage 
• Tansy 
• Tea Tree, Lemon – Avoid use during pregnancy, OK for use while nursing.
• Thyme, Lemon – Can be used at a low dilution, no more than once a day.
• Verbena, Lemon – Can be used at a low dilution, no more than once a day.
• Western Red Cedar 
• Wintergreen
• Yarrow

Essential Oils that are Safe to Use During Pregnancy and Breastfeeding

Here are some essential oils that are safe to use while you are pregnant or nursing. This is not a complete list, just oils that are more commonly used.

• Bergamot – Do not use topically before going out in the sun, diffusion and wash-off products are safe.
• Black Pepper 
• Chamomile, German/Roman 
• Coriander
• Cypress
• Fir Needle
• Frankincense
• Geranium 
• Ginger 
• Grapefruit – Do not use topically before going out in the sun, diffusion and wash-off products are safe.
• Juniper berry
• ​Lavender
• Lemon – Do not use topically before going out in the sun, diffusion and wash-off products are safe.
• Lime – Do not use topically before going out in the sun, diffusion and wash-off products are safe.
• Marjoram, Sweet 
• Orange, Sweet
• Patchouli
• Rosewood
• Sandalwood
• Spruce, Norway 
• Tangerine
• Tea Tree 
• Thyme ct linalool
• Ylang Ylang

*For a more extensive listof oils that are safe or unsafe , I recommend checking out the Essential Oil Safety guide by Robert Tisserand and Rodney Young. 

Where to Buy Essential Oils (My Favorite Essential Oil Brands)

There are a lot of essential oil companies out there. I mean A LOT. This can make things a little overwhelming when you're trying to figure out which brand is best for you. A good place to start when choosing a line of essential oils is to simply ask a trusted friend or family member what brand they use. I started out with Doterra because my cousin sold it and recommended it to me.

Next, I researched what all of my favorite health bloggers were using, and went from there. I do recommend looking for a few other key things in your oils.

Certified Organic: Although I do prefer organic oils, that can start to add up on price. If I can't afford organic, I look to make sure they are unsprayed or wild-crated.

Expiration Date: This can be hard to do when shopping online. If you are really picky about this, you can always contact the seller.

Cost: I doesn't know about you, but I like to budget my money. This means that I am always looking for the best prices on the products that I buy. Be aware though that you get what you pay for. If an essential oil is too cheap, I can assume that it is probably not the best quality.

So, here are a few of my favorite brands of essential oils. I am not a rep for any essential oil companies or affiliated with any particular company. This is just a list of oils that I recommend based solely on my opinion.

• Plant Therapy- This is my absolute favorite essential oil brand. They are known for their great quality products and have incredible prices. I also love the fact that they have a line of kid-safe products!
• Florihana- I love the Florihana essential oils for one reason-they are sold by Healthy Traditions! This is a company that I love and trust to have the highest standards for all of their products.
• Doterra- This is the very first brand of essential oils that I used. These oils are great quality, but a little bit pricey. One nice thing about this company is that you can sign on as a sales rep and get discounted prices on their products. You can also earn money by selling to friends and family.
• Ancient Apothecary- You can find this brand at Dr. Axe's online store. He has a great selection and you can also find some great essential oil tips and recipes on his website!
• Organixx- This company is known for producing only the purest oils. They also have a global mission of empowering people to take charge of their health.

List of Essential Oils Benefits, Uses, & Recipes

The list of what essential oils and which Ones to Use and for What could go on and on, so let's started, here's a ultimate essential oils uses chart.

This reference guide for essential oils will help you get started with using them in your home. You'll even find simple essential oils recipes to help you learn what to do with them beyond diffusing and applying them topically.