WELLNESS

Trend Talk: Our Dietitian Unpacks Essential Oils

From diffusers to skincare to home cleaning products, essential oils have become a staple in the wellness world. These concentrated plant extracts are praised for their therapeutic benefits, from stress relief to digestive support. But with so many claims surrounding essential oils, how much is science-backed and how much is just hype? 

To help sort fact from fiction, Flavor & Fettle’s dietician nutritionist, Karen Zinka, is here to help. With her expertise and practical perspective, she’ll explore the claims, explain the science, and offer tips on how (or if) to incorporate this trend into your lifestyle. Read her thoughts on the trend below. 

What Are Essential Oils?

Essential oils are highly concentrated plant extracts obtained through steam distillation or cold pressing. They capture the plant’s aromatic compounds and active properties, which are believed to have health benefits.

Each essential oil has a unique chemical profile, making it suitable for different uses, including:

  • Aromatherapy – Diffusing oils for relaxation or energy
  • Topical application – Using diluted oils on the skin for pain relief or skincare
  • Household cleaning – Natural alternatives to synthetic cleaners

Science vs. Hype: Do Essential Oils Really Work?

While many people swear by essential oils for stress relief, sleep, digestion, and immunity, not all claims are backed by strong scientific evidence. 

Here are a few popular essential oils, their claimed benefits, and what science says about those benefits.

Lavender (Lavandula angustifolia)
“The Relaxation Oil”

Claimed Benefits
Reduces feelings of uneasiness, supports sleep, and promotes relaxation.

Science Says
Studies support lavender’s calming effects, showing that inhaling its scent can support emotional well-being and improve sleep quality. 



Peppermint (Mentha piperita)
“The Digestive Soother”

Claimed Benefits
Aids digestion, supports headaches, and boosts energy.

Science Says
Peppermint oil is well-researched for IBS (irritable bowel syndrome) relief and tension headache relief when applied to the temples.



Tea Tree (Melaleuca alternifolia)
“The Skin Healer”

Claimed Benefits
Supports fight against acne, fungal infections, and bacteria.

Science Says
Tea tree oil has antibacterial and antifungal properties, making it effective in supporting fight against acne and minor skin infections.



Eucalyptus (Eucalyptus globulus)
“The Respiratory Aid”

Claimed Benefits
Clears congestion, supports the immune system, and relieves sore muscles.

Science Says
Eucalyptus oil is commonly used in seasonal sickness remedies due to its ability to open airways and avoid discomfort



Lemon (Citrus limon)
“The Energizer”

Claimed Benefits
Boosts mood, supports immunity, and freshens the air.

Science Says
Citrus scents, including lemon, have been shown to improve mood and reduce feelings of uneasiness in some studies.


How to Use Essential Oils Safely

While essential oils can be beneficial, they are highly concentrated and should be used with caution. Here is what you need to know:

  • Always dilute for topical use – Mix with a carrier oil (e.g., coconut, jojoba) before applying to the skin.
  • Avoid ingesting essential oils – Despite claims, ingesting oils without professional guidance can be harmful.
  • Use with caution around pets and children – Some oils can be toxic to animals and young kids.
  • Test for skin sensitivity – Apply a small amount diluted on your skin to check for allergic reactions.

Do You Need Essential Oils?

Essential oils are not a cure-all, but they can be a great tool for relaxation, minor ailments, and creating a healthier home environment. If used properly, they can support mental well-being, skin health, and even digestion.

While essential oils offer some legitimate benefits, they work best as a complement to a healthy lifestyle and not as a replacement for medical treatment.