Essential Oils for Menopause: Top 10 for Symptom Relief

Last updated 05.13.2024 | by Sabrina Johnson | 8 Minutes Read

This article has been reviewed and fact checked by Dr. Karen Pike, a senior physician administrator and board-certified emergency room doctor actively working in northern California. Read more at our medical disclaimer page.


Approximately 85 percent of women report that they experience various types of menopausal symptoms (1). The severity of menopause symptoms can range from mild to intense, varying from person to person. However, most women admit that they dealt with severe health concerns during perimenopause and menopause.

Symptoms like hot flashes, night sweats, insomnia, fatigue, vaginal dryness, etc., on a daily basis can affect your physical as well as mental health leading to depression and anxiety.

Controlling these symptoms is essential to maintain overall well-being.

Besides medications and therapies, there is another way to relieve these symptoms. Essential oils are found extremely helpful in alleviating symptoms of menopause; however, you must be aware of the type of oil to use for specific conditions.

I remember my mother telling me about her menopause days and how she preferred essential oils for relief. Her advice led me to research more about essential oils for menopause, and I have seen women finding relief from a lot of menopausal health concerns with regular use of these oils.

I will discuss essential oils for menopause and the things you should consider when using these oils. If you’re dealing with menopausal symptoms, you will find this article useful.

Understanding Essential Oils

For centuries, various cultures have used essential oils for medicinal, religious, and cosmetic purposes. Whether Egyptians or Chinese, they all have used these oils for numerous practices and treatments.

Essential oils are aromatic compounds extracted from various plant parts, such as flowers, leaves, seeds, and bark. The extraction process results in a highly concentrated liquid.

A single drop of essential oil can pack a powerful punch, containing hundreds of different chemical constituents that contribute to its aroma and therapeutic effects.

Today, aromatherapy, the practice of using essential oils for therapeutic benefits, is experiencing a resurgence.

A few years back, I was battling insomnia. The constant tossing and turning left me exhausted and frustrated. My search for natural sleep remedies led me to the world of essential oils. I started diffusing lavender oil before bed, and to my surprise, it actually worked! The calming scent helped me unwind, and I found myself drifting off to sleep much easier.

However, there’s much scientific research exploring their potential benefits, but more high-quality studies are needed to prove their effectiveness for various conditions. Regardless, the initial research is promising.

Essential oils can have a positive impact on mood, anxiety, and sleep, as well as menopausal symptoms.

Essential Oils for Specific Menopause Symptoms

Menopause, that beautiful transition in a woman’s life, can come with a wave of not-so-beautiful symptoms. While there are medical options available, some women, myself included, are drawn to natural remedies like essential oils.

These fragrant plant extracts can potentially become powerful allies in your menopause journey. Explore with me some top essential oils for specific symptoms and also some DIY methods you can try at home.

(Safety First: Remember to always dilute!)

Hot Flashes and Night Sweats

The majority of women experience vasomotor symptoms (2) during the menopause phase. A few helpful essential oils to alleviate these symptoms are:

  • Clary Sage: This oil is known for its hormonal balancing properties, especially helpful for women. It also helps to regulate estrogen levels, which eventually reduces hot flash intensity. You can rub this oil on the back of your neck or feet, or you can inhale it.

    DIY– In a spray bottle, combine 10-15 drops of clary sage oil with 1 tablespoon of witch hazel and top it with distilled water. Mist your face and neck during a hot flash. Shake well before applying.
  • Peppermint: Research on this oil’s impact on hot flashes is limited; however, it has a natural cooling effect. It helps to reduce discomfort when experiencing hot flashes and night sweats and also helps to reduce menstrual cramps.

    DIY: Mix Epsom salt with peppermint and lavender oil. Add the mixture to a warm bath and soak for relaxation and a cooling effect. Alternatively, you can add two drops of peppermint oil to a tissue, hold the tissue up to your nose, and inhale and exhale slowly.

Sleep Problems

Around 40-60% of women suffer from sleep problems during menopausal transition (3). Some helpful essential oils are:

  • Lavender: This calming oil is well-known in the world of aromatherapy. It helps to balance hormones, promote relaxation, and improve sleep quality. If you’re experiencing sleep problems during menopause, try lavender aromatherapy during the night.

    DIY: Fill a small cloth sachet with dried lavender flowers and add a few drops of lavender essential oil. Place it near your pillow while sleeping to inhale the calming scent.
  • Chamomile: This gentle oil is used as a sleep aid. It helps to reduce anxiety, promote relaxation, and better sleep. Chamomile is also known to help with hot flashes and night sweats.

    DIY: Enjoy a relaxing pre-bedtime ritual by adding a mixture of chamomile oil with lavender oil and carrier oil into your warm bath.

Mood Swings and Anxiety

Anxiety and depression are common among women during perimenopause and menopause (4).

  • Basil: It helps to increase estrogen levels and improves your mood. It also alleviates hot flashes and night sweats. Add basil aromatherapy to your daily routine.
  • Bergamot: This citrusy oil has a mood-lifting effect. It may help reduce anxiety and improve emotional well-being.

    DIY: In a rollerball bottle, combine bergamot oil with lavender oil and carrier oil. Roll the blend on your temples and wrists for a calming effect.

    Combine clary sage oil with bergamot oil and sweet orange oil in a diffuser for a mood-boosting aroma.

Some other essential oils that can help are:

  • Geranium 
  • Rose Oil 
  • Neroli 
  • Jasmine

My Journey

During my own menopause journey, I found diffusing lavender oil at night helped me relax and unwind before bed. The calming scent definitely contributed to a more restful sleep. It was a small change that made a big difference.

Experimenting with different essential oils has become a way for me to explore natural ways to manage my symptoms.

Other Considerations When Using Essential Oils

If you’ve reached this section, I know by now you’ll be excited to explore the potential benefits of essential oils for managing your menopause symptoms. But before that, there are some important considerations that you must keep in mind.

Quality

Not all essential oils are of excellent quality. The therapeutic benefits can differ depending on the source and quality of the oil.

Therefore, it is absolutely essential to invest in quality products; compromising on this might lead to severe problems. Do thorough research and choose brands known for their commitment to ethical sourcing.

Dilution

Essential oils are incredibly concentrated and can irritate the skin if used undiluted. Always, I repeat, always dilute essential oils before topical application.

Safety is essential. Never use undiluted essential oils!

Application Methods

There are various ways to incorporate essential oils into your routine. Diffusers are a popular option. For topical application, you can dilute essential oils in a carrier oil and massage them onto your skin.

You can also add essential oils to bathwater.

Safety Precautions

Consult your doctor before using essential oils, especially if you have any underlying health conditions or are taking medications. Perform a patch test before topically applying any essential oils.

Essential oils are not meant to be ingested.

Pregnant and breastfeeding women should exercise caution when using essential oils.

FAQs

Can essential oils really help with menopause symptoms?

There’s research suggesting essential oils may help with symptoms like hot flashes, sleep problems, and mood swings. However, more studies are needed. You should consult your doctor first.

What are some safe and easy ways to use essential oils for menopause?

Diffusing is a great option. DIY bath soaks or massage oil are a few other options. Always dilute first before topical application.

Can I use essential oils even if I am not in my menopause phase?

Absolutely! Essential oils help treat many other conditions and are also great for relaxation. Menstruating women can use essential oils to reduce cramps and improve mood swings.

Conclusion

Menopause can be a difficult phase in a woman’s life. They have to deal with many symptoms along with balancing their everyday life.

If you talk about naturally alleviating menopausal symptoms, essential oils are extremely helpful.

There are various types of oils you can use. I hope this article helped you understand about essential oils for menopause.

Do your research, consult a doctor, and start incorporating these oils into your routine.

Author

  • Sabrina Johnson

    Meet Sabrina Johnson, a compassionate author and a seasoned expert in Obstetrics and Gynecology. She is a driving force behind Simply Menopause, where her extensive medical knowledge and empathetic nature come together to empower women in their menopausal journey. Sabrina offers culturally sensitive guidance and support through her approachable writing, making her a trusted friend on the path to menopause wellness.