While essential oils are not a cure, certain ones — such as peppermint and rosemary — may help relieve symptoms of certain conditions, such as headaches or migraine pain.
Essential oils are highly concentrated liquids distilled or pressed from leaves, stems, flowers, bark, roots, or other plant elements. Aromatherapy often involves essential oils that can offer health benefits like reducing stress and improving circulation via sensory stimuli (scent).
Some essential oils can reduce stress, which helps alleviate tension headaches, or soothe pain. They also provide benefits without the long lists of side effects that can accompany prescription headache and migraine medications.
Read more for how to select essential oils, how to use them, and more.
While research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brand’s products. Always do a patch test before trying a new essential oil.
When looking for the best essential oils, it’s important to consider the following criteria:
- Quality: It’s best to buy “pure” essential oils. Many knock-offs contain additives or dilutions that can harm the skin or cause an allergic reaction. Or, they may contain fragrance (artificial scent).
- Label: For peace of mind, look for “100% pure essential oil” and “certified organic” on the product label. It should also state the common and Latin name, what plant parts were used, how it was extracted, and the country of origin and/or lot number. They should also be in a dark glass bottle.
- Brand: Some essential oil brands are better than others. The best oil brands are transparent about where their plants are sourced and the extraction process. Eden Botanicals, Mountain Rose Herbs, and Aura Cacia are a few examples of essential oil companies with good brand reputations.
Essential oils must be diluted in a carrier oil such as coconut oil, olive oil, sweet almond oil, or jojoba oil before topical use. Add 5 drops of essential oil to 1 ounce of carrier oil.
Never ingest essential oils or apply them undiluted to the skin.
Peppermint oil is one of the most commonly used essential oils to treat headaches and migraine attacks. It contains menthol, which can help relax muscles and ease pain.
An older study found that applying diluted peppermint oil topically can help relieve pain from both tension headaches and migraine attacks.
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To use: Dilute the peppermint with another carrier oil, like coconut oil, and apply it to your temples. Be careful not to get it anywhere near your eyes. If you can’t apply it topically, take a long, slow sniff right from the bottle.
Rosemary essential oil has powerful anti-inflammatory and analgesic (pain-relieving) properties. It’s been used in folk medicine for thousands of years for stress reduction, pain relief, and improved circulation, which can all help with headaches
Rosemary shows promise in treating nervous system pathological conditions, including anxiety, depression, Alzheimer’s disease, epilepsy, Parkinson’s disease, and withdrawal syndrome.
To use: Massage the affected area with a few drops of rosemary oil mixed with a carrier oil of your choice. Breathing in the scent of rosemary oil on your skin or in a hot bath can also provide pain relief.
Lavender essential oil is commonly used for stress relief and relaxation. There’s also
Breathing in the scent of lavender essential oil can help with the acute management of migraine attacks.
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To use: Apply diluted lavender oil to the skin, use an oil diffuser, or add the diluted oil to a warm bath to obtain its benefits.
Blue chamomile contains chamazulene, a compound that contributes to its blue color and anti-inflammatory effects.
Blue chamomile essential oil helps to relax the body and soothe muscles, making it a great aid in treating tension headaches. It can also help treat anxiety and insomnia, which are common causes of headaches.
Pregnant people should avoid chamomile essential oil as it carries a risk of miscarriage. People allergic to ragweed should also avoid.
To use: Add a few drops of chamomile essential oil diluted in a carrier oil to a bath or hot water, and breathe in the steam.
Eucalyptus, particularly E. globulus (blue gum eucalyptus), may be of help when managing sinus headaches.
This oil opens the nasal passages, clears the sinuses, and helps relieve sinus tension that causes headaches. According to a 2024 review, it can help treat mild inflammation of the respiratory tract and also has antibacterial properties.
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To use: Apply a drop of eucalyptus oil to a carrier oil and apply it to the chest to help clear the sinuses, or add a few drops to hot water and breathe in the vapor.
Essential oils are generally regarded as safe, and many have much fewer side effects compared to most traditional migraine and headache medications — including both over-the-counter and prescription medications.
The biggest risk associated with essential oils is an allergic reaction or irritation. Applying oils to the skin (especially undiluted) can cause irritation, including a stinging or burning feeling, redness, or rash.
Always dilute essential oils, including peppermint and eucalyptus oils, with a carrier oil before applying to the skin.
To prevent widespread irritation, do a patch test: Apply a few drops of diluted essential oil to a small spot on your skin before applying a large amount. If there’s no reaction in 24 to 48 hours, it should be safe to use.
Very few essential oils are recommended for infants under 1 year, or for pregnant or nursing people. Lavender and rosemary oils, in particular, can be dangerous.
Essential oils can also cause complications if you have preexisting conditions like asthma or heart problems. Ask your doctor before using any essential oils to ensure they won’t aggravate any existing health problems.
Remember: The Food and Drug Administration (FDA) does not monitor essential oils for purity, quality, or safety. If you purchase essential oils, be sure to buy from a reputable company.
Additionally, always keep essential oils out of reach of children and pets.
If you’re experiencing headaches or migraine episodes three or more times per month, it’s important to talk with your doctor. They can determine the underlying cause or refer you to a neurologist.
Also, consider seeing a doctor if forms of self-care, such as essential oils and massage, aren’t helping your headaches or migraine episodes.
You should see a doctor if you’re experiencing signs of an allergic reaction to the oils.
The symptoms to look out for include:
- dry, cracked skin
- burning and stinging sensation
- raised red bumps that itch (hives)
- oozing blisters or bumps
The forehead, back of the ears, back of the neck, and temples are common places to ease headaches. You can also massage it into the area where you’re experiencing pain the most. Before using, be sure to dilute the essential oil with a carrier oil, such as almond, olive, or jojoba oil. And keep it out of your eyes!
Peppermint, rosemary, lavender, chamomile, and eucalyptus are all helpful scents for reducing the symptoms of a headache. Be careful not to overdo it, though, as some people find that strong scents can trigger their headaches.
Steer clear of artificial scents, such as from candles or lotions as these can also trigger or worsen headaches
Massage therapy, heat or cold compress, and aromatherapy are all helpful remedies to get rid of a headache. For example, you can leave a cold compress on your forehead, or wherever the pain is, for 10 to 15 minutes minutes.
Cold is generally more helpful for migraine episodes, while heat may help more with sinus or tension headaches.
Essential oils can have numerous medicinal benefits when used correctly, and they can help to relieve headaches and migraine attacks. When it comes to essential oils, remember that a little goes a long way — just one to three drops will do the trick.
If your headaches or migraine attacks are persistent and interfere with your life, make an appointment to see a doctor. For severe or frequent headaches or migraine attacks, essential oils may work best as a complementary treatment to prescription medications.