Menopause can cause a host of uncomfortable symptoms, but natural treatment with essential oils may provide some relief. Here’s what the research says.

Some people may notice changes in their 30s, but many won’t experience menopause until their 40s or 50s. By definition, someone has reached menopause when 12 consecutive months have passed without a menstrual period.

Many people experience symptoms such as hot flashes or fatigue. These symptoms can disrupt day-to-day activities. Essential oils may help relieve some of the symptoms that you’re experiencing.

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.

If you aren’t interested in prescribed medications to help you manage your symptoms, you might consider complementary solutions. Some essential oils have been found to provide relief when applied to different areas of the body.

Essential oils are extracted or pressed from flowers, leaves, stems, roots, and sometimes other plant parts. You can buy them in their undiluted form, but they’re also available in products ready for immediate application, such as carrier oils or creams.

Essential oils are used in aromatherapy. The scents are meant to be inhaled (directly or through a diffuser) or diluted and applied to the skin. Essential oils should not be ingested, and they should be diluted with a carrier oil before application.

These essential oils may help relieve your symptoms:

  • Sage: A 2023 review concluded that using sage (Salvia officinalis) may reduce the frequency of hot flashes during menopause. Hot flashes are a quick sensation of heat that pulsates throughout your body. You may naturally remedy them by rubbing three drops of diluted sage oil across the back of your neck or all over your feet. For even quicker relief, consider adding a few drops to a tissue or napkin and inhaling and exhaling softly.
  • Peppermint oil: A indicates that peppermint can be effective in reducing menopausal symptoms and helping with sleep. Peppermint oil may also reduce your discomfort when experiencing hot flashes. Add 2 to 3 drops to a tissue. Hold the tissue up to your nose while breathing slowly.
  • Lavender: A suggests lavender may help with insomnia during menopause, but the outcome between the two groups tested didn’t show major differences. You may find it beneficial to add lavender aromatherapy to your nighttime routine.
  • Geranium: A 2018 review concluded that aromatherapy with lavender oil or a blend of lavender, fennel, geranium, and rose significantly improved sexual function. However, there was no change in estrogen levels, and the researchers cite some limitations in their research.
  • Citrus: This 2022 study found that citrus essence could significantly improve sleep quality in women going through menopause. Take care with citrus oils, as they can cause your skin to be sun-sensitive. Avoid direct sunlight if applying diluted citrus oils to your skin.

Speak with your doctor before using essential oils for menopausal relief. Your doctor will be able to tell you if the oils will affect any medications you’re taking. You should also check with your doctor if you have any known allergies, as some oils may contain potential allergens.

If you plan to use essential oils, make sure you’re clear on the instructions ahead of time.

Essential oils are extremely potent and can be harmful if applied directly to the skin, so be sure to dilute your essential oil of choice with a carrier oil. Coconut, jojoba, and olive oils are common carrier oils. In general, add 1 ounce of carrier oil to every 12 drops of essential oil and mix.

You should always perform a patch test before doing a full application. To do this, apply the diluted oil to a small area of skin. The inside of the arm is generally a good location for this. Wait 24 hours to see if your skin experiences any inflammation or irritation. If you do, discontinue use. If nothing happens, it should be OK for you to do a full application.

If you’re using an oil in a spray, make sure you’re in an area with proper ventilation.

Always keep essential oils away from children and pets.

When you first start having menopausal symptoms, you should make an appointment with your doctor. Your doctor can give you helpful information as you begin your menopausal journey.

Drug therapy is typically used to treat symptoms of menopause. For many women, this may mean hormone therapy. Hormone therapy is the most effective treatment for hot flashes and night sweats. You may take doses of estrogen in pill, patch, gel, or cream form. Some women may also need to take progesterone.

Estrogen can also help relieve vaginal dryness. The hormone can be applied directly to the vagina via a low dose tablet, ring, or cream. The estrogen is absorbed into the vaginal tissue.

Several medications are available for hot flash relief, including antidepressants and gabapentin (Neurontin). Women who can’t use estrogen therapy often take gabapentin.

Your doctor may also make fitness and dietary recommendations. Certain lifestyle changes may also help reduce symptoms.

Menopause is a time of extreme change, but it can be manageable. Whether you prefer complementary or integrative therapies, you have options for relief. Speak with your doctor about any concerns you may have so you can work with them to develop a treatment plan.