Essential Oils and Their Amazing Effects on Your Nervous System

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Over the past ten years, essential oils have gained tremendous popularity, partly because of their ability to make almost any environment smell better and do so without the harmful chemicals and compounds found in most air fresheners and candles. Yet, they do much more than make a room smell better. They have significant physiological effects depending on whether you inhale them, use them topically, or take them internally, including effects on your nervous system.

A fascinating paper just published in the journal Molecules, titled The Effects of Essential Oils on the Nervous System: A Scoping Review, sheds light on the powerful effects of essential oils on our nervous system, with implications for both physical and mental well-being.¹Sattayakhom A, Wichit S, Koomhin P. The Effects of Essential Oils on the Nervous System: A Scoping Review. Molecules. 2023;28(9):3771. Published 2023 Apr 27. doi:10.3390/molecules28093771

The Impactful Essence of Essential Oils

Essential oils are concentrated extracts derived from plants. They capture the plant’s scent and flavor, or its “essence,” which is packed with beneficial compounds. The aromatic compounds in these oils interact with your body’s olfactory system and impact the limbic system, the part of your brain that plays a role in emotions, behaviors, and long-term memory.

But it doesn’t just stop there. Essential oils also directly impact your central nervous system, affecting your physiology and pathophysiology, impacting everything from stress response to cognition.

An In-depth Look at the Research

The study set out to provide a comprehensive view of the effects of essential oils on the nervous system, conducting a broad search across multiple databases and including both human and animal research in their analysis. They found that essential oils affect your:

• hypothalamus: The hypothalamus is responsible for maintaining homeostasis by regulating physiological functions such as body temperature, hunger, thirst, sleep, mood, and sexual behavior. It also directs the endocrine system through its control of the pituitary gland, thus influencing hormone secretion and playing a crucial role in maintaining circadian rhythms²Guyton, A. C., & Hall, J. E. (2011). Textbook of medical physiology. Elsevier Health Sciences.

• limbic system: The limbic system is a complex set of brain structures that is primarily involved in regulating emotion, behavior, motivation, long-term memory, and olfaction, with key components including the hippocampus, amygdala, thalamus, and parts of the hypothalamus. It also influences with the prefrontal cortex, contributing to decision-making and emotional processing, thus playing a crucial role in human behavior and psychological function³Bear, M., Connors, B., & Paradiso, M. (2016). Neuroscience: Exploring the Brain. Wolters Kluwer.

• prefrontal cortex: The prefrontal cortex is essential for higher-order functions such as planning, decision-making, social behavior, personality expression, and moderating correct social behavior, often referred to as executive functions. It also plays a significant role in working memory and attention, enabling you to think, plan, and behave in socially acceptable ways⁴Miller, E. K., & Cohen, J. D. (2001). An integrative theory of prefrontal cortex function. Annual review of neuroscience, 24(1), 167-202.

For instance, essential oils can reduce the release of stress hormones like cortisol, decrease sympathetic (fight-or-flight) activity, and increase parasympathetic (rest-and-digest) activity. They can even distract patients from feelings of anxiety, stress, and pain, providing a natural alternative to pharmaceutical interventions.

Moreover, essential oils interact with various neurotransmitter receptors, including gamma-aminobutyric acid (GABA), N-methyl-D-aspartate (NMDA), and serotonin receptors, which can lead to a range of effects, from sedation to stimulation and have implications for conditions such as depression and anxiety.

The authors highlighted the following nervous system effects of various essential oils:

• Lavender: Sedative effect, improved sleep quality, reduced stress and negative emotions, anxiolytic effects, reduced depression, analgesic effect, modulated autonomic nervous system function.
• Peppermint: Stimulating effect, improved vigilance, reduced mental fatigue, prolonged cognitive tasks, analgesic effect.
• Coffee: Stimulating effect.
• Rosemary: Improved cognition, modulated autonomic nervous system function, negative effects on adult volunteers.
• Bergamot: Modulated autonomic nervous system function, reduced depression, analgesic effect, reduced pain and agitation behaviors.
• Eucalyptus: Modulated autonomic nervous system function, negative effects on adult volunteers.
• Yuzu: Modulated autonomic nervous system function, anxiolytic effects.
• Lemon: Modulated autonomic nervous system function.
• Meniki: Modulated autonomic nervous system function.
• Hinoki: Modulated autonomic nervous system function.
• Juniperus phoenicea gum extract: Modulated autonomic nervous system function, anxiolytic effects.
• Copaiba resin: Modulated autonomic nervous system function, anxiolytic effects, analgesic effect.
• Rosewood: Modulated autonomic nervous system function, anxiolytic effects, analgesic effect.
• Juniper: Modulated autonomic nervous system function, anxiolytic effects.
• Grapefruit: Modulated autonomic nervous system function, anxiolytic effects.
• Petitgrain: Modulated autonomic nervous system function, reduced stress and negative emotions, improved performance in the workplace.
• Marjoram: Anxiolytic effects.
• Sweet Orange: Anxiolytic effects, reduced depression.
• Spearmint: Modulated performance during cognitive tasks, reduced mental fatigue.
• Oregano: Increased consumer acceptability and willingness to buy food products.
• Melissa: Analgesic effect.
• Anise: Reduced depression.
• Geranium: Reduced depression, anxiolytic effects.
• Mountain Pepper: Reduced depression, anxiolytic effects.
• Chamomile: Reduced depression, anxiolytic effects.
• Acori Tatarinowii: Synergistic effect with nerve growth factor, potentiated neurite outgrowth.
• Menthol: Increased circadian eating behavior.
• Alpha (α)- and beta (β)-pinene: Reduced nitrite level, lower dopamine and norepinephrine levels, seizure intensity reduction.
• African Basil: Anesthetic properties, reduced stress.
• Coriander: Sedative effect, reduced stress-related behaviors.
• Linalool: Sedative effect.
• Citronella: Nociceptive effect of orofacial pain.
• Geranium: Improved learning and memory impairment related to aging.

Pretty impressive effects, huh?

Practical Summary

The research paints a compelling picture of the potential benefits of essential oils, but how can you apply these findings in your daily life? Here are a few ways you can incorporate essential oils to support your health, fitness, and well-being:

1. Stress Management: Essential oils such as lavender, chamomile, and bergamot have been found to reduce cortisol levels and promote a sense of calm. Try diffusing these oils in your home or office, or adding a few drops to a warm bath.
2. Sleep Quality: Oils like lavender and ylang-ylang can support better sleep by promoting relaxation and reducing anxiety. Consider diffusing these oils in your bedroom at night, or adding a few drops to a pillow or bedsheet.
3. Mood Enhancement: Citrus oils like orange and grapefruit can uplift the mood and reduce feelings of anxiety and depression. These oils can be diffused, inhaled directly, or applied topically.
4. Cognitive Function: Rosemary and peppermint oils are known to enhance focus and concentration. Diffuse these oils while working or studying for a natural cognitive boost.

Essential oils are more than just pleasant aromas. They are powerful tools that can support our nervous system and overall well-being. It shouldn’t be surprising that they’ve been safely and effectively used for thousands of years as research continues to show how valuable they are for human health.

Photo by Jopeel Quimpo on Unsplash