Essential Oils for Headaches: What Research Shows and How to Use Them Safely

Many people reach for an essential oil when a headache starts, usually peppermint or lavender. There is some research behind this, but it is limited, and essential oils are at best a mild comfort measure rather than a treatment. This guide looks at what the evidence says, how to use oils safely if you want to try them, and the warning signs that mean a headache needs medical attention.

First, know your headache

Most everyday headaches are tension-type headaches: a dull, pressing ache, often across the forehead or around the head like a tight band. They are often linked to stress, poor sleep, long hours at a screen, skipped meals or not drinking enough water.

Migraine is different. It often causes throbbing pain on one side of the head, along with nausea, sensitivity to light or sound, and sometimes visual changes called an aura. Migraines can be disabling and are best managed with a doctor’s help.

Some headaches are a sign of a more serious problem. These are listed in the “When to see a doctor” section below.

What the research says

Peppermint oil

Peppermint oil contains menthol, which creates a cooling sensation on the skin. A few small clinical studies, mostly from the 1990s, found that a 10 percent peppermint oil solution applied to the forehead and temples helped ease tension-type headache pain for some people, in some cases about as well as a standard dose of a common over-the-counter pain reliever. These studies were small, though, and more research is needed. There is less evidence for migraine.

Lavender oil

One small study found that some people with migraine reported less pain after inhaling lavender oil during an attack compared with a placebo. Other research on lavender and headaches is limited or of low quality. Many people simply find the scent relaxing, which may help with stress-related headaches.

Other oils

Eucalyptus, rosemary and chamomile oils are sometimes suggested for headaches, but there is very little good evidence for them. Be skeptical of any claim that an oil can “get rid of” headaches or replace medicine.

How to use oils for a headache safely

Applying peppermint oil

• Dilute it first. For adults, mix 2 to 3 drops of peppermint oil into a teaspoon (5 ml) of a carrier oil such as jojoba or sweet almond oil.
• Patch test on the inner forearm before using it on your face.
• Dab a small amount on the temples and forehead, well away from the eyes. Menthol vapors can sting the eyes badly.
• Wash your hands afterward, and don’t touch your eyes or contact lenses.

Roll-on products made for this purpose are usually already diluted. Check the label for the strength.

Inhaling lavender

Put 1 to 2 drops of lavender essential oil on a tissue and breathe in the scent, or run a diffuser for a short time in a well-ventilated room. Avoid strong scents if smells tend to trigger or worsen your migraines.

Who should avoid these oils

• Young children: peppermint and eucalyptus oils can affect breathing in young children and should not be used on or near them. See our guide to essential oils and kids.
• Pregnant or breastfeeding people: check with a doctor or midwife first.
• People with asthma or scent sensitivity: strong oils can trigger symptoms.
• Anyone with sensitive skin or allergies: do a patch test and stop if irritation occurs.
• Pets: peppermint and eucalyptus are among the oils that can harm cats and dogs. See our guide to essential oils and pets.

Never swallow essential oils for a headache. Our essential oil safety rules explain why.

When to see a doctor

Seek urgent medical care (call 911 in the United States) for:

• A sudden, severe headache, often described as the worst headache of your life
• A headache with fever, a stiff neck, confusion, a rash, seizures, weakness, numbness, trouble speaking or loss of vision
• A headache after a blow to the head

Make an appointment with a doctor if:

• Your headaches are new, especially if you are over 50
• They are getting more frequent or more severe, or wake you from sleep
• You need pain relievers on more than a few days a week
• They don’t follow your usual pattern or come with other symptoms

Frequent use of pain relievers can itself cause “medication overuse” headaches, so it is worth getting advice if you’re reaching for them often.

Other things that may help

Simple steps often make the biggest difference for everyday headaches:

• Drink water regularly and don’t skip meals.
• Keep a regular sleep schedule.
• Take breaks from screens and check your posture.
• Try a cool or warm compress on the forehead or neck.
• Rest in a quiet, dark room during a migraine.
• Keep a headache diary to spot triggers, such as certain foods, alcohol, caffeine or stress.

Frequently asked questions

Can I put peppermint oil directly on my temples?

It is better to dilute it first. Undiluted peppermint oil can burn or irritate the skin, and the vapors can sting your eyes.

How quickly does peppermint oil work?

In the studies above, people reported some relief within about 15 minutes, but results vary a lot from person to person.

Can I use essential oils with my headache medicine?

Using diluted oils on the skin or for scent is unlikely to interact with most medicines, but ask your pharmacist or doctor if you’re unsure, and never swallow oils.