Embark on a journey to explore evidence-based essential oils renowned for their efficacy in alleviating depression and promoting mental well-being.
These are the areas of the brain associated with emotions, mood, pain, pleasure, and also with memories.
Smells become associated with emotions themselves and can also invoke memories of emotions.
So, for example, if you use an essential oil while meditating, you learn to associate the fragrance with a state of deep relaxation.
Over time, the same relaxation occurs with just the smell of the oil, without the meditation.
Studies at the Monell Chemical Senses Center in Philadelphia have shown that the link between smell and mood can be measured in physiological changes, such as blood pressure, heart rate, and body temperature.
Research conducted at Ruhr University in Bochum, Germany, similarly found that essential oils can relieve anxiety and promote sleep.
Researchers also discovered that essential oils can increase levels of the calming neurotransmitter GABA (gamma-aminobutyric acid).
Anti-anxiety drugs such as Xanax, Valium, and Ativan work by enhancing the activity of GABA, the brain chemical of relaxation.
“ A report in the Journal of Biological Chemistry examined the impact of hundreds of fragrances on the brain and found gardenia essential oil to be as good as Valium at calming the nerves, with none of the side effects.
Sweet smells have been shown to reduce pain by activating the opioid receptors in the brain.
It’s been found that the molecules in essential oils are small enough to cross the blood-brain barrier.
And once they enter the brain’s limbic system, they can have a direct impact on mood.
There is such a strong connection between smell and emotions that people who lose their sense of smell often develop depression.
Conversely, depressed individuals may have low sensitivity to smells.
The Best Essential Oils for Depression
There is a long list of essential oils reported to bring relief from depression and accompanying stress and anxiety:
- angelica (Angelica archangelica)
- basil (Ocimum basilicum)
- bergamot (Citrus bergamia)
- cedarwood (Cedrus atlantica)
- clary sage (Salvia sclarea)
- frankincense (Boswellia carterii)
- geranium (Pelargonium graveolens)
- grapefruit (Citrus paradisi)
- jasmine (Jasminum officinale)
- lavender (Lavandula angustifolia is the best variety for anxiety)
- lemon (Citrus limon)
- lime (Citrus latifolia)
- neroli (Citrus aurantium)
- orange (Citrus sinensis)
- palmarosa (Cymbopogon martini)
- patchouli (Pogostemon cablin)
- peppermint (Mentha piperita)
- Roman chamomile (Matricaria recutita)
- rose (Rosa damascena)
- rosemary (Rosmarinus officinalis)
- sandalwood (Santalum album)
- sweet marjoram (Origanum majorana)
- turmeric (Curcuma longa)
- vetiver (Vetiveria zizanioides)
- wild orange (Capparis mitchellii)
- ylang-ylang (Cananga odorata)
Key Research Findings on Essential Oils for Depression
Many studies have investigated the efficacy of essential oils for depression.
Here are some of the most notable ones.
Lavender Essential Oil (Lavandula angustifolia)
In research seeking a natural alternative to benzodiazepines for generalized anxiety disorder (GAD), researchers found lavender oil capsules to be as effective as the anti-anxiety drug Ativan, but without the sedative and dependency side effects.
Lavender oil is particularly good for panic attacks and general nervousness.
Researchers have found lavender specifically helpful for postpartum depression, as well as for the restlessness, depression, anxiety, and sleep disturbances accompanying post-traumatic stress disorder.
One way lavender oil seems to work is by increasing both theta and alpha brainwave activity.
Lavender is one of the few essential oils that you can apply without dilution; you can rub it directly onto your wrists or behind your ears.
Lavender has been found to penetrate into the bloodstream within minutes, with blood levels peaking in about 20 minutes.
You can diffuse the oil at night or use a sachet under your pillow to improve sleep and reduce worrying thoughts.
Citrus Essential Oils
Experts suggest that citrus-based essential oils invigorate the senses, reduce mental exhaustion and fatigue, and elevate low moods.
Experts recommend several citrus-based oils for depression:
- bergamot (Citrus bergamia)
- grapefruit (Citrus paradisi)
- lemon (Citrus limon)
- lime (Citrus latifolia)
- neroli (Citrus aurantium)
- orange (Citrus sinensis)
Research has shown that citrus essential oils normalize hormone levels and immune function, promoting a state of balance known as homeostasis.
One research team found citrus essential oils to be “more effective than antidepressants.”
It’s best to use these oils in diffusers.
Of all the citrus essential oils, bergamot, a type of orange, is a standout.
You may be familiar with it as the “secret” ingredient in Earl Grey tea.
One study found that bergamot works as well as Valium by reducing cortisol.
A clinical trial confirmed the therapeutic effects of a blend of bergamot and lavender.
This combination lowered blood pressure, decreased pulse rate, and induced feelings of calmness and relaxation.
Similar results occurred with the transdermal absorption of ylang-ylang essential oil.
A word of caution: If you apply a citrus-based oil topically, don’t expose that area of your skin directly to the sun.
Citrus essential oil oils can increase photosensitivity in some people.
Clary Sage Essential Oil (Salvia sclarea)
Both low levels of the feel-good neurotransmitter serotonin and high levels of the stress hormone cortisol are linked to depression and anxiety.
Clary sage essential oil treats depression on both fronts by significantly increasing serotonin, while decreasing cortisol.
A study of menopausal women found that clary sage oil had impressive antidepressant properties.
Clary sage oil is believed to promote feelings of hopefulness and confidence.
Another study compared the antidepressant effects of clary sage, chamomile, rosemary, and lavender.
Researchers found that clary sage exhibits the strongest antidepressant effects by modifying dopamine pathways in the brain.
Gardenia Essential Oil (Gardenia jasminoides)
People often use gardenia essential oil as a natural remedy for depression, stress, and anxiety.
A report in the Journal of Biological Chemistry examined the impact of hundreds of fragrances on the brain and found gardenia essential oil to be as good as Valium at calming the nerves, with none of the side effects.
Of all the fragrances tested, gardenia had the greatest effect on the calming neurotransmitter GABA.
In fact, gardenia essential oil increased GABA’s effect by more than five times and worked better than drugs that modify GABA — sedatives, relaxants, and sleeping pills — minus their side effects.
Professor Hanns Hatt, PhD, the head of the research team, expressed enthusiasm, stating that they had discovered “a new class of GABA receptor modulator” and that the study results “provide a scientific basis for aromatherapy.”
Confusingly, one common name for Gardenia jasminoides is cape jasmine, but look for gardenia essential oil rather than jasmine since they are not the same plant.
You’ll like the price better too, since true jasmine essential oil is very expensive.
Tips for Using Essential Oils for Depression
Although derived from nature, essential oils remain powerful!
If you are taking any medication, or if you are pregnant or breastfeeding, check with your doctor before using essential oils.
Remember that essential oils are extremely concentrated—producing one pound of lavender essential oil requires a staggering 250 pounds of lavender flowers.
So, before using any essential oil topically, do a skin test on the inside of your arm to be sure you are not reactive.
If you intend to apply an essential oil topically, experts generally recommend diluting it in a carrier oil such as jojoba, coconut, apricot kernel, or almond oil.
If you are new to using essential oils, I recommend that you check out the National Association for Holistic Aromatherapy’s safety information.
Buy Quality Essential Oils
To get the health benefits you want, make sure to buy the genuine article.
If the product says “fragrance oil” or “perfume oil,” it is probably synthetic or contains additives.
Even the terms “therapeutic grade” or “aromatherapy grade” are unreliable.
While reputable manufacturers might use them to indicate high quality, there is, in fact, no formally approved grading standard for essential oils.
On the label, look for “100% essential oil” or “pure essential oil” and for the correct name of the plant species, eg, Lavandula angustifolia, for lavender.
To ensure good quality, growers must organically cultivate the plants, and the oil must undergo distillation or mechanical pressing without the use of chemicals.
In some cases, people can orally consume essential oils.
In these cases, make sure that the oil is “food grade.”
Try to find pure oils, ie, those that are not altered or adulterated.
For example, people often dilute very expensive essential oils like jasmine or patchouli essential oil with other oils.
Keep your essential oils in dark glass bottles to prevent oxidation and tightly sealed to prevent evaporation.
Use an essential oil for at least two weeks before deciding whether or not it works for you.
For the best results, long-term usage (3 months to a year) requires.
Note: While aromatherapy can be a useful adjunctive therapy, it is not intended to replace standard medical care. Talk to your doctor before changing your dosage or discontinuing any medications you currently take.
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