There is a moment almost every pregnant woman who loves essential oils will recognise. You stand in front of your oil shelf, your hand moves automatically towards the bottle you have reached for for years, and halfway there, that hand stops. Is this actually still okay?
Good question. And the honest answer is more reassuring than most lists on the internet suggest: plenty is simply fine, a few things you do differently on purpose, and a small group of oils goes to the back of the cupboard for nine months.
Why your body asks for a different approach now
During pregnancy just about everything changes: your skin becomes more sensitive, your sense of smell is on high alert (the smell of the fridge can suddenly be a whole story), and everything you take in, you share to some degree with your baby. Aromatherapy does not have to leave the house because of that. You simply move from “nice and generous” to “deliberate and diluted”. Think of the difference between a family-size pizza and a good starter: the same pleasure, a different portion.
The four rules of thumb
These four rules are the foundation of everything I have written on this subject, and they come straight from practice, including that of midwife Petra Lomartire, with whom I made the book about this period.
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Dilution is the norm. On the skin, during pregnancy, you always use a carrier oil, such as fractionated coconut oil, and a lower dose than you were used to. One or two drops in a generous amount of carrier oil really is enough.
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The diffuser is your friend. Diffusing is the gentlest application during pregnancy: short sessions, a few drops, window ajar. You enjoy the aroma without burdening your skin.
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The first trimester: less is more. Precisely in the weeks when your body is doing its greatest work, you hold back a little extra. Many women notice their nose sorts this out by itself; what was lovely yesterday can be too much today. Listen to it.
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When in doubt, ask. Your midwife, your gynaecologist or a professional who knows your situation. That is not a formality at the bottom of a blog; it is what Petra and I do ourselves.
What works well
A gentle, well-diluted massage for your lower back. A roll-on with a calming blend that you roll onto your wrist on a full day and breathe in slowly. Lavender in the diffuser as the evening begins. Citrus scents in the morning, when the day still has to get going. The book works this out oil by oil: what you use it for, how you dilute and in which trimester, with the dilution table in which the pregnancy row is highlighted.
What you leave on the shelf
There is a group of oils that arrive with force; in the trade they are called “hot oils”, with oregano as the best-known example. During pregnancy they do not belong on your skin and preferably not in your routine either; save that artillery for another season of your life. Peppermint also deserves a moment of attention, especially towards breastfeeding and with young children. And anything you would swallow: during pregnancy only after talking to your midwife or doctor, however natural the label looks. Natural means potent, and potent deserves respect.
The full list of oils, including what you do and skip per trimester, is in the free guide you can download on this page: your-good-life.com/pregnancy
Frequently asked questions
Can I use lavender during my pregnancy?
Lavender counts among the gentlest choices and is widely used in midwifery practice, in the diffuser or well diluted on the skin. Keep the dose low and choose what feels pleasant; your nose is an excellent adviser during pregnancy.
Can I run my diffuser every day?
Short sessions of fifteen to thirty minutes, a few drops, and a room you can air: that is how most women use their diffuser all the way through pregnancy. If a scent puts you off or gives you a headache, that is your signal to pause or switch.
Which oils should I really avoid?
The “hot” oils such as oregano do not belong on your skin during pregnancy, and you should not ingest any oil without talking to your midwife or doctor first. The complete oil-by-oil list is in the guide and in the book.
Further reading
- Morning sickness in the first trimester: what helps naturally?
- Baby massage: which oil do you use, and from when?
On this subject I wrote the book “Natural Balance During Pregnancy” together with midwife Petra Lomartire: more than 40 chapters on pregnancy, birth and the early months, with sources included so you can look up where things come from. You will find the book and the free guide at your-good-life.com/pregnancy.
This blog is informative and does not replace medical advice. If you have questions, always talk to your midwife or doctor.