Aromatherapy: Effects, studies, natural healing methods

Contents

Introduction

Aromatherapy is a complementary health strategy that uses essential oils in a targeted manner to improve overall well-being. It involves the use of highly concentrated extracts from medicinal plants, whose fragrances enter the body through the nose or skin and act on the central nervous system. This close connection between phytotherapy and fragrance medicine is intended to address both physical symptoms and emotional tensions. Aromatherapy has a tradition dating back thousands of years (from Chinese fragrance medicine to Egyptian cultures) and is also enjoying increasing popularity in Europe. It has become an integral part of naturopathic care and many wellness and relaxation offerings. When used correctly, aromatherapy can increase well-being, reduce stress, and promote relaxation.

Aromatherapy – basics and how it works

Aromatherapy uses essential plant oils, which are usually obtained from flowers, leaves, bark, or roots through steam distillation. These oils contain volatile fragrance molecules (e.g., linalool, limonene, cineol) which, when inhaled, enter the limbic system directly via the olfactory tract. There, they can promote relaxation or reduce stress reactions, for example. Proponents assume that certain ingredients in the oils act not only as individual active ingredients, but also synergistically in the body. Aromatherapy is thus part of herbal medicine (phytotherapy), which utilizes the combination of the physical and psychological effects of medicinal plants.

Typical types of application

Inhalation/diffusion: Fragrances are distributed in the bedroom using a diffuser, aroma lamps, or during a bath to influence moods and clear the respiratory tract.
Massage with aroma blends: Diluted essential oils (e.g., in jojoba or almond oil) are gently massaged into the skin, which has both a muscle-relaxing and skin-care effect.
Compresses and wraps: Soak cloths or linen sheets in essential oils and place them on specific areas of the body (e.g., for skin problems or menstrual cramps).
Aromatic baths and inhalations: Add a few drops of oil to bath water or use as a steam inhalation (e.g., for colds) to absorb the oils through the skin and lungs.
Oral use under therapeutic supervision: In some cases, oils are also taken as tea or drops (only in consultation with specialists).

Pure quality in aromatherapy

In aromatherapy, great importance is attached to pure quality: only 100% natural, organic or wild-grown oils without synthetic additives should be used. In addition, low dilutions are usually recommended (e.g., max. 2.5% concentration for massage oils, 5–10 drops for a full bath). Such precautions protect against skin irritation or other undesirable effects. Overall, aromatherapy has few side effects—under expert guidance, side effects are rare. Nevertheless, aromatherapy treatment should always be considered a supplement to conventional therapies, not a replacement. It is advisable to seek advice from naturopaths, doctors, or trained aromatherapists in order to find the right oils and dosages for each individual.

Aromatherapy – application and effects

The targeted use of scents can have a variety of effects on the body and mind. Studies have shown, for example, that aromatherapy reduces stress levels and improves sleep quality in hospital patients: after two days of lavender inhalation, blood pressure, heart rate, and subjective feelings of stress decrease significantly. Users also report that the use of rose, lavender, or orange oil in the home environment promotes calm and a sense of security. There is evidence that aromatherapy can have a soothing effect on various ailments: for example, lavender oil is described as promoting sleep and relieving cramps, while thyme or eucalyptus oils have an expectorant effect on colds.

Examples of effects from practice and research:

Stress and anxiety: Several studies suggest that aromatherapy can reduce anxiety and tension. Lavender (Lavandula angustifolia), ylang-ylang, and bergamot are particularly mentioned. Aromatherapy massages, for example, have shown signs of a reduction in anxiety.
Sleep disorders: Aroma lamps or inhalations with oils such as lavender and chamomile can shorten the time it takes to fall asleep and improve sleep quality. A review found that aromatherapy can be helpful for sleep problems.
Pain reduction: Some substantiated evidence shows that aromatherapy can help relieve pain, especially headaches or menstrual cramps. Peppermint oil (Mentha piperita), for example, has long been recommended for migraines and tension headaches. Massages with anti-inflammatory oils (e.g., wintergreen) can also have a pain-relieving effect.
Well-being and psyche: Fragrances such as rose (Rosa damascena) or orange oil have been shown to influence the limbic system. They often promote a feeling of security, can alleviate depressive moods, and help you relax more. In a qualitative study of cancer patients, aromatherapy increased overall well-being and helped with nausea, fatigue, pain, and even peripheral neuropathy, according to the participants.
Immune system: Essential oils such as tea tree oil or lemon oil are also used to strengthen the body’s defenses. In cases of colds or respiratory infections, inhalations with eucalyptus or thyme can increase well-being and alleviate symptoms.

Placebo effect in aromatherapy

Many of these effects are based in part on placebo effects or the overall calming atmosphere of a treatment. Nevertheless, expert reports show that aroma massages offer measurable benefits in addition to well-being: A 2016 Cochrane review recognized that aromatherapy massages can lead to pain and anxiety relief in cancer patients. Further reviews confirm moderately positive effects on depression and sleep quality, but the certainty of these results is still very low.

In summary, aromatherapy has many potential supportive effects – from stress reduction and pain relief to mood enhancement. However, current systematic reviews indicate that the available studies are often small and of poor quality. A major Australian report (2024) found that despite the large number of studies available, no clear conclusions can be drawn because the evidence is mostly of very low certainty.

Aromatherapy and complementary naturopathic treatments

Aromatherapy is embedded in a holistic approach to naturopathy. It is often combined with other alternative healing methods and health-promoting measures. These include in particular:

Nutrition and lifestyle: A balanced, plant-based diet has a supportive effect. For example, a Mediterranean diet with plenty of vegetables and omega-3 fatty acids from flaxseed, hemp, or walnut oil is recommended. Such fatty acids have been shown to have anti-inflammatory effects and can reduce chronic pain.
Dietary supplements: According to studies, high-dose vitamin D (in cases of proven deficiency), vitamin E, magnesium, and zinc can reduce pain perception. Herbal supplements such as curcumin (turmeric) or resveratrol (grape seed extract) also have anti-inflammatory effects. N-acetylcysteine and alpha-lipoic acid have also been studied for their protective effects on the nervous system.
Herbal medicines (phytotherapy): In addition to essential oils, herbs are used in teas, tinctures, or tablets. Examples include St. John’s wort for mild depression, chamomile or mallow tea for gastrointestinal irritation, and sage extract for sore throats. Medicinal plants can target specific symptoms and work synergistically with aromatherapy.
Relaxation and exercise therapies: Techniques such as yoga, meditation, or autogenic training have been proven to reduce stress and pain. Gentle gymnastics, tai chi, or regular walks improve muscle function and general well-being. Integrating aromatherapy (e.g., through relaxing scents) into such exercises often further enhances the positive effect.
Manual and complementary therapies: Procedures such as acupuncture, massage, or osteopathy are often used as complementary treatments. These methods stimulate the body’s self-healing powers. Aromatherapy oils can be part of the treatment (e.g., in acupuncture acupressure with massage oil) and increase the relaxation effect.
Psychosomatic support: Mindfulness training and psychotherapeutic methods promote mental stability. The use of pleasant scents (e.g., in mindfulness exercises) can help to release emotional blockages.

Integrative therapy plan

In practice, healers use these combinations to offer patients an integrative therapy plan. It is important to note that all complementary measures should be professionally supervised and always tailored to the individual situation. Natural remedies such as aromatherapy, herbs, or dietary supplements are not used as a substitute for conventional medicine, but as a useful complement to it. Research suggests that such a holistic approach can improve quality of life by addressing various aspects of health.

Safety, quality, and outlook of aromatherapy

Overall, aromatherapy is considered safe when used with care. The quality of the oils and the correct dosage are crucial: pure oils from controlled cultivation (organic quality) should be preferred. Recommended dilutions are usually 1–5% (about 2–5 drops to a tablespoon of base oil) to avoid skin irritation. Some oils (e.g., cinnamon, oregano) are more irritating and should be diluted or used in consultation with experts. Pregnant women, young children, and people with allergies also need special advice.

Current assessments of aromatherapy

Current assessments emphasize that further well-designed clinical studies are needed to definitively clarify the efficacy and safety of aromatherapy. Researchers are calling for more large-scale, standardized studies in which the added value of essential oils over placebo or other treatments is tested in a controlled and blinded manner.

In addition, the bioavailability and optimal forms of application (inhalation, massage, ingestion) should be researched in more detail.

Relieving symptoms with aromatherapy

It is important to have realistic expectations. Aromatherapy can relieve symptoms and promote well-being, but it is not usually a “cure” for serious illnesses.

Rather, it is a toolbox that, when used sensibly, supports health management. In the case of chronic conditions or serious illnesses, close consultation with doctors is essential. However, in combination with selected natural remedies (e.g., omega-3, vitamins, or medicinal plants), aromatherapy can make a valuable contribution and help those affected to gain a better quality of life.

Conclusion

Aromatherapy is holistic—it combines scents, the effects of plants, and individual needs. According to current research, it has promising effects on stress reduction, sleep improvement, and symptoms such as nausea or pain. As part of naturopathy, it is particularly attractive to people who are looking for gentle, natural methods. To ensure that it is safe and effective, it should use high-quality oils, appropriate applications, and scientifically proven methods. When used correctly, aromatherapy can strengthen the body’s self-healing powers and noticeably increase general well-being – but it is not a substitute for medical therapy. Combined with nutrition, dietary supplements, and other alternative healing methods, it offers a holistic approach for body and soul.