Essential Oils to Help Decrease Cortisol Levels: A Comprehensive Guide

An In-Depth Exploration Supported by Scientific References

Introduction

Cortisol, often labeled as the “stress hormone,” is a steroid hormone produced by the adrenal glands. While cortisol plays a vital role in regulating various bodily functions such as metabolism, immune response, and the body’s stress response, chronically high or dysregulated cortisol levels are associated with numerous health concerns, including anxiety, sleep disturbances, weight gain, and impaired immune function. As holistic wellness gains popularity, many individuals seek natural interventions to help regulate cortisol. Among these, essential oils have garnered considerable attention due to their aromatic, therapeutic, and calming properties. This guide explores the essential oils that may assist in balancing cortisol levels, their mechanisms of action, and the scientific evidence supporting their use.

The Science Behind Cortisol Regulation

Cortisol and the HPA Axis: Cortisol secretion is governed by the hypothalamic- pituitary-adrenal (HPA) axis. When the body perceives stress, the HPA axis triggers cortisol release, enabling the body to respond to threats. Chronic stress, however, can lead to persistent elevation of cortisol, adversely impacting health.

Consequences of Dysregulated Cortisol: Prolonged elevated cortisol has been linked to:

• Impaired cognitive performance

• Suppressed thyroid function

• Blood sugar imbalances

• Decreased bone density

• Increased abdominal fat

• Sleep disturbances

  
  

Natural Regulation Strategies: Diet, exercise, sleep, and mindfulness are foundational for healthy cortisol levels. Complementary strategies, such as aromatherapy with essential oils, may further support the body's ability to manage stress.

Stress Response System

How Stress Keeps Us in "Fight or Flight"

Understanding the Body’s Stress Reaction

The fight-or-flight response is a rapid, automatic reaction that occurs when the body perceives a threat or danger. This response prepares a person to either confront (fight) or escape (flight) the threat. One of the main hormones involved is cortisol, which is released by the adrenal glands during stressful situations. Cortisol increases blood sugar, enhances the brain’s use of glucose, and curbs non-essential functions, helping the body deal effectively with the stressor. While helpful in emergencies, prolonged high cortisol levels can negatively affect health.

Stress activates the body's "fight or flight" response, a survival mechanism designed to help us react quickly to threats. When we perceive danger or face a challenging situation, our brain signals the release of stress hormones like adrenaline and cortisol. These hormones prepare the body to either confront the threat ("fight") or escape it ("flight") by increasing heart rate, sharpening focus, and redirecting energy to essential muscles. While this response is useful in emergencies, chronic stress can keep our bodies stuck in a heightened state of alert, making it hard to relax and recover.

How Essential Oils May Affect Cortisol

Essential oils are concentrated extracts from plants known for their aroma and potential therapeutic effects. Through inhalation or topical application (diluted with carrier oils), the active compounds in essential oils can influence the limbic system — the brain’s emotional center — and may modulate the stress response, including cortisol production. Several essential oils have been investigated for their potential cortisol-lowering effects.

Essential Oils That May Help Regulate Cortisol Levels

1. Lavender (Lavandula angustifolia)

Lavender oil is perhaps the most researched essential oil for stress, anxiety, and sleep problems. Its calming scent has been shown to affect the autonomic nervous system and may lower cortisol levels.

• Research Evidence: A study published in the journal "Physiology & Behavior" (2007) found that inhaling lavender essential oil significantly reduced serum cortisol levels and improved mood in healthy adults (Atsumi & Tonosaki, 2007).

  
  

2. Bergamot (Citrus bergamia)

Bergamot oil, with its refreshing citrus aroma, is widely used in aromatherapy for stress and mood regulation.

• Research Evidence: A clinical trial in "Evidence-Based Complementary and Alternative Medicine" (2015) reported that participants exposed to bergamot essential oil aromatherapy experienced significantly reduced salivary cortisol and improved mood states (Watanabe et al., 2015). Bergamot orange essence decreased anxiety and salivary alpha amylase level. Therefore, this method can be used as a complementary technique to reduce patients' anxiety prior to laparoscopic cholecystectomy surgery. (Pasyar et al., 2020)

3. Rose (Rosa x damascena)

Rose oil is cherished for its soothing fragrance and emotional balancing effects.

• Research Evidence: In a randomized controlled trial published in "Iranian Red Crescent Medical Journal" (2016), rose essential oil inhalation was associated with reduced anxiety and decreased serum cortisol levels in hemodialysis patients (Kheirkhah et al., 2016). In this experiment, musk, Rose and Floral decreased C (cortisol) in both sexes. The study suggested that the odor constituents in Rose decreased C levels and exerted a stress-reducing effect, and the present results indicate a possible sex difference in the stress-reducing effects of Rose odor. (Fukui et al., 2007)

  
  

4. Ylang Ylang (Cananga odorata)

Ylang ylang oil is known for its mood-enhancing and sedative effects, which may contribute to lower cortisol output.

• Research Evidence: A study in "Phytotherapy Research" (2006) demonstrated that inhalation of ylang ylang essential oil reduced blood pressure and cortisol levels in healthy men (Hongratanaworakit, 2006).

  
  

5. Clary Sage (Salvia sclarea)

Clary sage is reputed for its potential to reduce stress and promote emotional well-being.

• Research Evidence: According to a 2014 study in "Phytotherapy Research," inhalation of clary sage essential oil was linked to a significant decrease in cortisol levels among women with urinary incontinence (Lee et al., 2014).

  
  

6. Frankincense (Boswellia carterii)

Frankincense has been valued for centuries in spiritual practices, and modern research suggests it may play a role in stress modulation.

• Research Evidence: While more limited, some animal studies indicate that frankincense inhalation can reduce stress-induced increases in cortisol (Hosseini et al., 2012, "Journal of Basic and Clinical Physiology and Pharmacology").

  
  

7. Chamomile (Matricaria chamomilla/Roman chamomile)

Chamomile, both Roman and German types, is widely used for its calming effects.

• Research Evidence: A 2009 study in "Journal of Clinical Psychopharmacology" found that chamomile extract reduced anxiety and may have a positive influence on stress-related hormones, including cortisol (Amsterdam et al., 2009).

8. Orange, Sweet (Citrus sinensis)

Orange, Sweet brings feelings of calm and relaxation.

`` •      Research Evidence: It seems that the use of aromatherapy with natural essential oil of orange could reduce salivary cortisol and pulse rate due to child anxiety state. (Jafarzadeh et al., 2013)

8. Neroli (Citrus aurantium)

Neroli is a mild hypnotic, it can be helpful for sleeplessness.

• Research Evidence: In a study done for menopausal symptoms showed Neroli significantly lowered diastolic blood pressure and tended to improve pulse rate and serum cortisol and estrogen concentrations.  (Choi et al., 2014)

Cautions and Considerations

• Quality Matters: Always choose high-quality, pure essential oils from reputable suppliers. Synthetic fragrances lack therapeutic benefits and are not good for the body.

• Proper Use: Essential oils are potent. Always dilute before topical use and perform a patch test to check for allergies.

• Medical Conditions: People with health conditions, pregnant or breastfeeding individuals, and children should consult a healthcare provider or a certified professional aromatherapist before using essential oils.

• Complement, Not Replace: Essential oils serve as complementary tools, not substitutes for medical treatment, healthy lifestyle, or professional psychological support.

  
  

Practical Tips for Incorporating Essential Oils for Cortisol Regulation

• Diffusion: Use an ultrasonic diffuser to disperse essential oils into the air for inhalation.

• Topical Application: Using a carrier oil and properly diluting the essential oils, you can add them to a roller bottle and apply them to your pulse points, inner elbow, wrist or chest area. Perform a patch test before topical application to check for allergic reactions.

• Baths: Add a few drops of essential to an unscented liquid soap and add in a warm bath for relaxation.

  Personal Inhalers: Portable inhalers allow for direct inhalation on the go.

  
  

Supporting Cortisol Balance: Holistic Considerations

Essential oils can be a valuable addition to a comprehensive approach to stress management and cortisol regulation. Other helpful strategies include:

• Practicing mindfulness and meditation

• Engaging in regular physical activity

• Prioritizing quality sleep, developing a bedtime routine

• Maintaining a balanced diet

• Building social connections and seeking support

  
  

When essential oils are combined with these holistic practices, their potential benefits for emotional and hormonal balance are maximized.

Conclusion

Essential oils offer a promising, natural approach to support the regulation of cortisol and overall stress management. While the scientific evidence is growing, it is important to use essential oils thoughtfully and as part of a broader self-care and wellness plan. For individuals seeking gentle, accessible ways to address stress, the essential oils highlighted above provide both time-honored traditions and emerging evidence for their calming and potentially cortisol-lowering effects.

References

• Atsumi, T., & Tonosaki, K. (2007). Smelling lavender and rosemary increases free radical scavenging activity and decreases cortisol level in saliva. Physiology & Behavior, 92(5), 985-990.

• Watanabe, E., Kuchta, K., Kimura, M., Rauwald, H. W., Kamei, T., & Imanishi, J. (2015). Effects of Bergamot (Citrus bergamia (Risso) Wright & Arn.) essential oil on salivary cortisol and mood in healthy adults: A randomized, double-blind, placebo-controlled study. Evidence-Based Complementary and Alternative Medicine, 2015.

• Pasyar N, Rambod M, Araghi F. The effect of bergamot orange essence on anxiety, salivary cortisol, and alpha amylase in patients prior to laparoscopic cholecystectomy: A controlled trial study. Complement Ther Clin Pract. 2020 May;39:101153. doi: 10.1016/j.ctcp.2020.101153. Epub 2020 Mar 21. PMID: 32379683.

• Kheirkhah, M., et al. (2016). The effect of inhalation aromatherapy with rose essential oil on anxiety and cortisol levels in hemodialysis patients: A randomized controlled trial. Iranian Red Crescent Medical Journal, 18(4).

• Fukui H, Komaki R, Okui M, Toyoshima K, Kuda K. The effects of odor on cortisol and testosterone in healthy adults. Neuro Endocrinol Lett. 2007;28:433–437.

• Hongratanaworakit, T. (2006). Relaxing effect of ylang ylang oil on humans after transdermal absorption. Phytotherapy Research, 20(9), 758-763.

• Lee, Y., et al. (2014). Effects of clary sage oil on cortisol and thyroid hormones in female humans. Phytotherapy Research, 28(11), 1599-1604.

• Hosseini, S. M., et al. (2012). The effects of Boswellia carterii gum resin on stress-induced hyperthermia and corticosterone in male mice. Journal of Basic and Clinical Physiology and Pharmacology, 23(1), 9-12.

• Amsterdam, J. D., Li, Y., Soeller, I., Rockwell, K., Mao, J. J., & Shults, J. (2009). A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. Journal of Clinical Psychopharmacology, 29(4), 378-382.

• Jafarzadeh M, Arman S, Pour FF. Effect of aromatherapy with orange essential oil on salivary cortisol and pulse rate in children during dental treatment: A randomized controlled clinical trial. Adv Biomed Res. 2013 Mar 6;2:10. doi: 10.4103/2277-9175.107968. PMID: 23930255; PMCID: PMC3732892.

• Choi SY, Kang P, Lee HS, Seol GH. Effects of Inhalation of Essential Oil of Citrus aurantium L. var. amara on Menopausal Symptoms, Stress, and Estrogen in Postmenopausal Women: A Randomized Controlled Trial. Evid Based Complement Alternat Med. 2014;2014:796518. doi: 10.1155/2014/796518. Epub 2014 Jun 12. PMID: 25024731; PMCID: PMC4082953.