Essential oils are highly concentrated extracts from plants that capture the plant’s scent and flavor. While some essential oils are safe for internal use, many oils should only be applied topically or diffused due to their chemical makeup. This article explores which essential oils are considered safe for ingestion and provides guidelines on safe internal use.
Quick Answers
Here are quick answers to common questions about ingesting essential oils:
Which essential oils are safe to ingest?
Some essential oils considered safe for ingestion in small amounts include lemon, orange, peppermint, lime, grapefruit, and ginger oils. Always dilute oils properly before ingesting.
How should you ingest essential oils?
Dilute oils properly in a carrier oil or liquid. Start with 1 drop of essential oil per teaspoon of carrier. Never ingest oils undiluted.
What oils should you avoid ingesting?
Avoid ingesting wintergreen, eucalyptus, pine, tea tree, thyme, cinnamon, clove, ylang ylang, and rose oils, which can be toxic if swallowed.
Are essential oils FDA approved?
No, the FDA does not approve essential oils as they are classified as cosmetics. Always do your own research before ingesting any oil.
Evaluating Essential Oil Safety
Determining which essential oils are truly safe for ingestion requires an in-depth evaluation of each oil’s chemical makeup and potency. Oils that are approved as food additives by the FDA and oils that are traditionally used in food preparation and cooking are more likely to be safe in small amounts. However, all essential oils are highly concentrated and should be diluted before ingesting.
Here are some key factors to evaluate essential oil safety:
- Method of extraction – Steam distilled oils are safest for ingestion
- Origins – Wildcrafted or organic oils are ideal
- Chemical makeup – Avoid toxic phenols like methyl salicylate
- Dosage – Only use oils sparingly in tiny amounts
- Caution with certain populations – Avoid use in children, pregnant women, and people with certain conditions
- Quality – Therapeutic grade oils from reputable companies are best
High quality essential oils that meet purity standards and are traditionally used in foods are the best candidates for internal use. Still, all essential oils should be approached with caution and care.
Essential Oils Considered Safe for Ingestion
Here are some essential oils that are generally recognized as safe for ingestion when used in the proper dosage:
Lemon Oil
Lemon oil has a long history of food and beverage use. It is commonly used as a flavoring agent in pastries, soda, tea, water, and candy. Lemon oil is generally recognized as safe for human consumption by the FDA. Start with just 1 drop diluted in water or taken with food.
Orange Oil
Like lemon oil, orange oil is commonly added to beverages for flavoring. It has GRAS status with the FDA. Orange oil contains the antioxidant limonene. Start with 1 drop diluted in a smoothie or water.
Peppermint Oil
Peppermint oil is popular for its digestive benefits. Menthol, its primary component, can help alleviate gas and bloating. Peppermint has a long use in food as a flavoring. Use just 1 drop diluted in water or tea.
Lime Oil
Used to flavor beverages, desserts, and confections, lime oil is also considered GRAS. Start with 1 drop diluted in water, a smoothie, or salad dressing. Avoid getting lime oil on the skin.
Grapefruit Oil
With its bright, fresh scent, grapefruit oil is a common ingredient in sodas and cocktail flavorings. It contains antioxidants and vitamin C. Dilute 1 drop into a beverage or smoothie. Do not expose skin to sunlight after ingesting.
Ginger Oil
Ginger oil is popular for its digestive settling properties and helps alleviate nausea, gas, bloating and indigestion. Ginger oil or extract is commonly used in food and supplements. Use 1 diluted drop in water, tea, or smoothies.
Oils to Avoid Consuming Internally
While the above oils are generally recognized as safe for ingestion, many other essential oils should be avoided for internal use. Here are some of the top oils that should never be swallowed:
Wintergreen
Wintergreen contains a toxin called methyl salicylate, which is extremely harmful if swallowed. Just 1 teaspoon of wintergreen oil equals dozens of adult aspirins.
Eucalyptus
Eucalyptus oil is safe for external use and aromatherapy but should never be ingested even in small amounts. It contains eucalyptol which can be toxic if consumed.
Pine
Pine oil is another essential oil that should never be swallowed. It contains toxic wood alcohols that can cause kidney damage.
Tea Tree
While fine for external use, tea tree oil contains compounds called terpenes that become toxic if consumed internally.
Thyme
Thyme oil contains toxic compounds like thymol that can cause nausea, vomiting, and dizziness if swallowed.
Cinnamon
Cinnamon bark oil is too potent to be ingested safely. It contains cinnamon aldehyde which is toxic when swallowed.
Clove
Clove oil contains eugenol which can be toxic to the liver when ingested. It is sometimes used in dental care but should not be swallowed.
Ylang Ylang
With its delicate floral scent, ylang ylang is often added to perfumes and skin care. However, ingesting it can lead to serious health consequences including heart problems.
Rose
Lovely rose oil is fine for external use but can cause vomiting, fatigue and diarrhea when swallowed so it should be avoided orally.
Guidelines for Safe Internal Use of Essential Oils
If ingesting those oils recognized as safe, it’s extremely important to follow proper guidelines and dosages. Never ingest any oil undiluted or in excess.
Here are crucial tips for safe internal use of essential oils:
- Always dilute the essential oil properly in a carrier oil or liquid like milk or water. Start with just 1 drop of essential oil per teaspoon of carrier.
- Do not exceed the recommended dose. For adults, the maximum is 1-2 drops per day diluted in a liquid.
- Only use high quality, 100 percent pure therapeutic grade essential oils.
- Do not give essential oils internally to infants, children under age 12, pregnant women, or people with serious medical conditions without a doctor’s advice.
- Do not ingest essential oils for more than 2 weeks unless approved by your physician.
- Even when using safe oils, ingestion can lead to nausea, diarrhea or headache if too much is consumed. Stop use if any negative effects occur.
- Keep essential oils out of the reach of children and pets.
Are Essential Oils Approved by the FDA?
The U.S. Food and Drug Administration does not approve or register essential oils. Essential oils are classified as cosmetics, not drugs. The FDA has limited regulation over the essential oil industry compared to pharmaceutical drugs.
However, the FDA does recognize certain essential oils and their chemical components as “Generally Recognized as Safe” or GRAS. Oils designated GRAS have been historically used in food preparation and added to beverages with no safety concerns. This includes most citrus oils and common cooking oils like peppermint, lemon, and orange.
Just because an essential oil is classified GRAS for addition to food does not guarantee its safety when ingested directly or in higher concentrations. All essential oils should be used with care.
Performing Your Own Research
Since the FDA does not formally approve essential oils, perform your own research before ingesting any oil. Look for published research on the safety of the plant oil’s chemical components and seek out reputable references. The National Association for Holistic Aromatherapy (NAHA) provides excellent guidance on essential oil ingestion.
Reputable companies will also share GC/MS test results verifying the purity of their oils. Only purchase from companies you trust.
Talk to your doctor before ingesting essential oils, especially if you take medication or have a medical condition. Never disregard medical advice or delay treatment due to something you have read about essential oils.
Ingesting Other Ingredients Used in Aromatherapy
In addition to essential oils, other aromatic ingredients are sometimes ingested for health purposes. These include:
Carrier Oils
Carrier oils like coconut, olive, and avocado oil can be safely consumed. They are commonly used in cooking and food preparation. However, the ingestion benefits are less proven than their topical use.
Hydrosols
Hydrosols, or flower waters like rose water and orange blossom water, are popular in cooking and baking. They are generally recognized as safe for ingestion.
Infused Herbal Oils
Oils infused with herbs and spices can add flavor to dishes. Common examples are basil, garlic, and chili oil. Make sure oils are properly prepared to avoid contamination.
Herbal Teas
Many aromatherapy practices use herbal teas for therapeutic effects. Use common sense and caution with herbal teas, as some herbs can interact with medications or cause side effects.
Key Takeaways on Ingesting Essential Oils Safely
Here are some key safety tips to remember about essential oil ingestion:
- Only ingest essential oils recognized as safe: lemon, orange, peppermint, lime, grapefruit and ginger oils.
- Do not exceed recommended doses. For adults, use 1-2 drops maximum per day.
- Always dilute oils properly in a carrier first before ingesting.
- Never ingest undiluted essential oils.
- Do not ingest essential oils for more than 2 weeks without medical approval.
- Avoid ingesting oils not intended for internal use.
- Check with your doctor before use if you take medication or have a medical condition.
Conclusion
Essential oils can be highly beneficial when used properly, but must be approached with wisdom and care. While many oils show promise for improving health when used externally or for aromatherapy, the risks of ingesting essential oils incorrectly or in excess makes consulting a medical professional vital.
By following safety guidelines, diluting oils sufficiently, and focusing on oils with GRAS status and a history of internal use, essential oils can be integrated into a healthy lifestyle under the right circumstances. As more research on essential oil safety and efficacy emerges, the guidelines for usage will adapt accordingly. But when in doubt, exercise caution and restraint with all essential oils.
