It’s called the “common” cold for a reason: Catching a cold every so often is inevitable—especially during the winter months. Most American adults have 2-3 colds per year.
And when you have a cold—whether you’re experiencing a sore throat, cough, or runny nose—you want it gone…fast.
You are watching: How to Use Essential Oils for Colds
So it’s natural to want to pull out every remedy in the book to boost your immune system and get over your cold faster.
Essential oils are a popular natural at-home remedy that may actually help.
While some essential oils are known to help with specific cold symptoms such as congestion, others may also have general wellness benefits, such as promoting relaxation before bedtime.
In this article, I’ll explore what essential oils are, and their usefulness for alleviating cold symptoms.
I’ll describe the potential benefits of specific oils, and explain how to use them.
I’ll also provide some warnings about risks with essential oils, and tell you when it’s best to consult with a doctor.
Essential oils are plant extracts—in other words, the “essence” of a plant.
These oils are made by either steaming or pressing particular parts of a plant to gather highly potent, concentrated compounds.
These compounds capture the plant’s natural scent, flavor, or other properties.
Depending on the plant, some essential oils may have additional qualities, such as antimicrobial, antiviral, antifungal, and antibacterial properties.
Essential oils are incredibly potent; it can take several pounds of any given plant to produce a small bottle of essential oil.
For instance, an acre of lavender produces close to 1,800 pounds of dried lavender flowers.
All those flowers make just a measly 2 gallons of essential oil.
Due to this high potency, most essential oils on the market are combined with a carrier oil, such as coconut, jojoba, or argan oil.
These help dilute the potency of essential oils and make it safe to “carry” the essential oil to the skin.
Without the carrier oil, the pure essential oil is likely to irritate the skin.
You may also find essential oil blends sold at stores.
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These mix two or more essential oils with similar benefits or complementary scents.
For example, peppermint essential oil and eucalyptus essential oil are known to help open up airways, so you might find an essential oil blend with these two oils pre-packaged together in a bottle.
Certain essential oils can help alleviate some of the most common cold symptoms, including:
There is limited medical research that proves essential oils can alleviate cold symptoms.
But the findings so far are positive.
One study of 60 people with a sore throat and cough found that patients who received an essential oil spray reported greater improvement in symptom severity compared to those who received a placebo spray.
A review that analyzed the findings of several studies concluded that essential oils may be a beneficial treatment method for adults with upper respiratory tract infections, the common cold, or with flu symptoms.
Below, you’ll find the best essential oils for common cold symptoms.
The benefits an essential oil provides may be more or less potent depending on the application method you choose.
For example, if you are feeling minor aches or swelling, a topical application of lemon oil will be more beneficial than inhalation through a humidifier.
Most importantly, never consume essential oils.
Although you may find recipes online that suggest this, essential oils are incredibly potent and are not safe to consume.
Below, you’ll find safe, recommended methods for using essential oils.
If you’re experiencing cold symptoms in a localized area, such as the throat, chest, or sinuses, try a light massage with essential oils externally on your skin.
Remember, essential oils are incredibly potent and can irritate the skin if applied without a carrier oil.
Use essential oils with one of the following carrier oils:
When massaging the sinus and throat area, take care to avoid the areas around the eyes and mouth.
You don’t want essential oils to drip into your eyes or mouth.
A humidifier or diffuser are popular ways to use essential oils.
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Year-round, people enjoy the aromatherapy benefits of essential oils dropped into a diffuser.
When you have a cold, using essential oils in a humidifier (or a diffuser that adds moisture to the air, like a humidifier) can help provide symptom relief.
The essential oil is dispersed in the air, so any essential oils with antibacterial, antimicrobial, or antifungal properties can help keep the air around you clean.
If you’re struggling with congestion or a dry cough, increasing the humidity in your room may help alleviate symptoms, though research on the benefits of using a humidifier are inconclusive.
Using an essential oil that is known to act as a decongestant, like eucalyptus oil, could provide extra relief.
To inhale essential oils, you can either sniff the bottle directly or add a few drops to a clean cotton ball, handkerchief, or towel.
This should help clear up nasal passages.
Depending on the essential oil you use, it may also help with congestion or promote relaxation before bedtime.
Adding a few drops in the tub is a good way to reap the benefits of essential oils.
Lavender essential oil is a popular choice for relaxation.
Chamomile, eucalyptus, and lemon essential oils are good choices to ease muscle tension and provide relief from aches, soreness, and general cold symptoms.
Adding a few drops of essential oils to a warm compress works well if you’re experiencing symptoms in a particular area of your body.
For example, if you feel aches or muscle soreness, then a warm compress with lemon or eucalyptus oil may provide relief.
Be aware of these potential risks before using essential oils for cold symptom relief.
Essential oils can be a great way to manage cold symptoms naturally—but they are not a medical treatment or cure.
If your cold symptoms continue for more than 10 days or suddenly worsen, talk to your primary care physician as soon as possible.
Additionally, seek immediate medical attention if you experience any of the following symptoms:
Did you know you can access online urgent care with K Health?
Check your symptoms, explore conditions and treatments, and if needed, text with a healthcare provider in minutes.
K Health’s AI-powered app is based on 20 years of clinical data.
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