13 Best Essential Oils for Colds and Coughs

Before we dive into essential oils, know this: The best way to ward off a cold is to wash your hands. A lot. Often. Then again. Most doctors agree that this is the number-one way to stay healthy while people around you are wheezing and sneezing and dripping mucus. But isn’t it nice to know that there are other natural ways to ward off the ickies—and that they (bonus!) smell great? Essential oils to the rescue!

The Benefits of Essential Oils

Essential oils have been used by generations of people, in a multitude of cultures, as a natural preventative and treatment for a host of ailments, and that includes the common cold. "As far back as the Paleolithic period—60,000 years ago—humans were using plants as herbal remedies," says Yufang Lin, MD, a board-certified physician who practices at Cleveland Clinic Wellness. "Unlike pharmaceuticals, one plant often has multiple properties. Lavender, for instance, has anti-inflammatory, anti-septic, anti-anxiety and anti-depressant properties."

What Does the Research Say About Essential Oils?

Like many natural remedies, there hasn’t been a huge amount of research done on essential oils, since studies are (unfortunately) often driven by the marketplace—but there have been a certain number of studies on some essential oils. When it comes to using them to ward off colds and coughs and easing the discomfort they cause, keep reading for more on what's known about specific oils.

How to Use Essential Oils

There are a few easy methods for using essential oils to help with the sniffles.

• Create a DIY steam sauna: Take a large pot or bowl of boiling water, add 8-10 drops of whatever essential oil you’re using, then lean over the pot/bowl (please keep 10 inches away to protect your lovely face from burns!) with a towel draped over your head like it’s your own personal tent. Breathe through your nose for two minutes, then stop.
• Get a diffuser. This is a less direct way to get a hit of essential oil, but there are loads of options at different price ranges.
• Dab it on your skin—with care! First rule: NEVER apply undiluted essential oil to your skin—it can cause a seriously unpleasant reaction (for example, a burn if your skin is then exposed to sunlight). Always dilute essential oils with a gentle neutral oil, like olive, coconut, or grapeseed oil.

13 Essential Oils That Can Help With a Cold

Tea Tree Oil: According to one study, this oil has been found to have antiviral properties, meaning it could help squelch the nasties that lead to sinus infections and respiratory issues. "Tea tree essential oil has also been proven to have antimicrobial and antifungal properties," says Dr. Lin. "It's one of my favorites for cold season, along with eucalyptus and lavender."

Eucalyptus Oil: Beyond its forest-y scent, eucalyptus oil has been shown to have both antiviral and antimicrobial properties. "It also reduces inflammation, suppresses cough, reduces fever, loosens up chest congestion, and is an all-around support during cold season," says Dr. Lin. Dilute it in one of the neutral oils above and rub it onto chest and throat to ease a cough, or do a steam sauna (above). If you’re feverish, you can also add it to a cool compress and it may just lessen your temp.

Peppermint Oil: That minty goodness is a natural decongestant and fever reducer, due to its menthol. A small study from 2013 found that it can help the bronchial muscles—and could thus ease breathing if you have a cough. (Don’t use this one while pregnant.)

Chamomile Oil: A 2010 study stated that breathing in chamomile essential oil in steam may help relieve cold symptoms.

Rosemary Oil: This herb isn’t just a way to spark up your roast chicken! In its essential oil form, it’s been found to be good at breaking up mucus and reducing inflammation.

Frankincense Oil: Its anti-inflammatory power has been shown to be useful in treating coughs and bronchitis. The scent is woodsy and rich.

Oregano Oil: This essential oil has a compound that, according to one study, is a good antimicrobial germ-fighter.

Thyme Oil: With high levels of the same helpful compound as oregano, thyme oil may help protect against viruses and bacteria.

Cinnamon Oil: 2017 research showed that cinnamon oil could ward off germs that cause respiratory problems.

A critical component of staying healthy, warding off colds, and recovering? Getting enough sleep! Here are 4 essential oils known to promote relaxation and snoozing! (Chamomile oil, above, is another one that helps on this front.)

Lavender Oil: Lavender is one of the best-studied essential oils. Research has shown that it may help you go to sleep, and may even lower your levels of the stress hormone cortisol. Less stress, easier snoozing! "Lavender is well known for its ability to lift mood and reduce anxiety," says Dr. Lin. "Who wouldn’t benefit from a mood lift when sick?"

Bergamot Oil: One study showed that sniffing bergamot aroma for just 15 minutes reduced cortisol levels.

Clary Sage Oil: With a grassy, herbal scent, this oil eases stress and makes you feel sleepy. Put a drop or two on a tissue, cup it in your hands, and breathe in deeply for a couple of minutes.

Sandalwood Oil: Another rich and woodsy scent; one study found that the oil has a sedative effect and can increase REM sleep (but for some people, it increases alertness! So maybe try it before a nap first).

What Are the Risks of Using Essential Oils?

"Because it takes a lot of plant materials to make the essential oil—for example, it takes 250 lbs. of lavender to produce one pound of essential oil—they are considered strong medicine," says Dr. Lin. "A little goes a long way, and toxicity is possible." Start by using a minimum amount and increase as tolerated. Dr. Lin adds, "Extra caution needs to be exercised around pregnant women, children, the elderly, those with multiple medical conditions, and pets."