Best Essential Oils for Colds, Flu & Beyond

With all of the viruses and ailments circulating during cold season, it’s no wonder people are searching for the best essential oils for colds and the flu, not to mention dry skin and sore throats.

Cooler months bring a unique set of health challenges. When this time of year sets in, using essential oils can be part of your first line of defense.

Colds and the flu are a common experience, especially during colder months, and can come with a host of unpleasant symptoms like congestion, sore throat and cough. While over-the-counter medications can help manage symptoms, many people turn to essential oils for natural cold relief.

Known for their anti-inflammatory, antiviral and immune-boosting properties, essential oils are believed to help ease cold and flu symptoms, alleviate congestion, and support recovery.

Whether you’re completely new to essential oils or looking to expand your comfort level with new oils, this list identifies some of the go-to oils for common winter and fall issues (and beyond).

Ad

As always, essential oils safety is important to understand, too. Not all oils are safe to ingest or apply to your skin. Your age, medications and pets in the house also play into which oils are best for your household.

Let’s explore some of the best essential oils for colds, how to use them safely and any potential risks involved.

Essential oils for colds, flu, cough and beyond

1. Eucalyptus oil

Eucalyptus oil is renowned for its ability to help relieve congestion and improve respiratory health. Its main compound, eucalyptol, has been found to reduce inflammation in the respiratory tract and help clear mucus, making it ideal for treating colds and coughs.

Studies have revealed that eucalyptus oil’s antimicrobial properties can fight bacteria and viruses, helping reduce the duration of respiratory infections.

2. Peppermint oil

Peppermint oil contains menthol, which can help soothe the throat, reduce coughing and open up nasal passages. Menthol’s cooling sensation can also provide relief for headaches and muscle aches commonly associated with colds.

Some studies have indicated that menthol in peppermint oil can reduce coughing by acting on receptors in the nasal passages.

3. Tea tree oil

Known for its strong antiviral, antibacterial and anti-inflammatory properties, tea tree oil can help fight off cold-causing pathogens. It may also reduce inflammation in the throat and sinuses.

Tea tree oil has been shown to inhibit various bacteria and viruses, which may help reduce the severity and duration of colds.

4. Lavender oil

Lavender oil can be beneficial for colds due to its calming effects, which can help improve sleep and reduce stress. It also has mild anti-inflammatory and antimicrobial properties, which may support immune function and relieve respiratory symptoms.

Lavender has been shown to promote relaxation and improve sleep quality, which is crucial for recovery during illness.

5. Thyme oil

Thyme oil is rich in thymol, a compound with strong antimicrobial and expectorant properties that may help clear mucus from the airways and relieve cough.

Studies have shown thyme oil’s potential in treating respiratory infections, making it a powerful choice for cold relief.

6. Lemon oil

Lemon oil is high in vitamin C, which can boost immunity. Its fresh scent can also improve mood and reduce stress, helping with mental well-being during illness.

Lemon oil has antibacterial properties that may help prevent secondary infections and boost immune responses.

7. Chamomile oil

Chamomile is well-known for its calming and anti-inflammatory properties. It can help reduce sinus inflammation and promote restful sleep, which is crucial for recovery from colds.

Ad

Chamomile has shown promise in reducing inflammation and soothing the respiratory tract, making it ideal for nighttime use to improve sleep.

8. Bergamot oil

Bergamot oil’s citrus scent can improve mood, ease stress and support immune health. Its antiviral and antibacterial properties make it helpful for fighting off infections.

Studies show that bergamot oil may help relieve congestion and reduce the intensity of cold symptoms.

9. Sandalwood oil

Sandalwood has a soothing, grounding aroma that can help relieve sore throats and nasal congestion. It also has mild antiviral properties.

Research has demonstrated its anti-inflammatory properties, making it effective in easing cold symptoms.

10. Cajuput oil

Known for its powerful antiseptic and expectorant properties, cajuput oil can clear mucus and ease respiratory discomfort.

It has been found to help reduce congestion and alleviate symptoms associated with respiratory infections.

11. Camphor oil

Camphor oil is often used for its ability to open up the airways and relieve cough and congestion. Its cooling effect provides relief from headaches and sinus pressure.

Studies have highlighted camphor’s benefits in reducing coughing and aiding in decongestion.

12. Ginger oil

Ginger oil is known for its warming and soothing properties, which can relieve sore throats and reduce inflammation. It also has antiviral and immune-boosting effects.

Ginger oil has been shown to help alleviate nausea and muscle aches associated with colds.

13. Patchouli oil

Patchouli oil has calming properties that can improve sleep quality and relieve tension. Its antimicrobial properties can also support respiratory health.

Some studies have suggested that patchouli can help reduce inflammation and fight off pathogens that cause respiratory infections.

14. Jasmine oil

Jasmine oil’s calming effect helps with relaxation and mood elevation. It is especially useful for reducing anxiety and stress, which can be helpful when recovering from illness.

Jasmine oil has mild antimicrobial properties and can be used to help manage symptoms like sore throat and congestion.

15. Almond oil

While technically a carrier oil, almond oil has its own soothing and moisturizing benefits, particularly for a sore or dry throat.

It’s often combined with essential oils to improve absorption and provide added relief for dry skin and throat irritation.

16. Lime oil

Lime oil has a refreshing citrus scent that can boost energy and improve mood. Its antimicrobial properties make it useful for preventing secondary infections.

Lime oil’s antioxidant properties can help support immune health during colds and flu.

17. Cardamom oil

Cardamom oil is known for its warming properties and ability to clear the sinuses. It can help relieve coughing and reduce respiratory discomfort.

Studies have shown that cardamom oil can help soothe the respiratory system and alleviate congestion.

18. Cinnamon bark oil

Cinnamon bark oil has potent antimicrobial and warming properties, making it ideal for soothing sore throats and clearing up nasal passages.

It is highly effective against bacteria and viruses, which makes it a strong addition for immune support.

19. Oregano oil

Oregano oil is packed with powerful antiviral and antibacterial compounds. It’s known for lowering the severity of colds and fighting off respiratory infections.

Studies have shown that oregano oil contains carvacrol, which has been effective against a range of bacteria and viruses.

20. Wintergreen oil

Wintergreen oil contains methyl salicylate, which has anti-inflammatory and pain-relieving effects. It can be useful for alleviating body aches associated with colds.

Known for its analgesic properties, wintergreen oil can reduce muscle and joint pain, making it helpful for flu symptoms.

21. Frankincense oil

Frankincense oil has been used for centuries for its immune-boosting and anti-inflammatory effects. It can relieve sinus pressure and support overall respiratory health.

Frankincense has shown potential for enhancing immune function and reducing inflammation, making it a valuable addition during colds.

22. Turmeric oil

Turmeric oil is rich in curcumin, which has potent anti-inflammatory and immune-supporting properties. It can help reduce congestion and support recovery from colds.

Curcumin in turmeric has been extensively studied for its ability to fight inflammation and support the immune system, and it’s another one of the valuable essential oils for colds and beyond.

How to use

How do you use essential oils for colds, the flu, coughs or anything else?

Inhalation (steam inhalation or diffusion)

• Steam inhalation: Add a few drops of your chosen essential oil to a bowl of hot water, cover your head with a towel, and inhale deeply for 5–10 minutes. This method is especially effective for relieving nasal congestion.
• Diffuser: Use an essential oil diffuser to disperse the aroma into the air. Inhaling the vapor can provide ongoing relief for congestion and cough.

Topical application

1. Dilution: Always dilute essential oils with a carrier oil (like coconut or jojoba oil) before applying them to the skin to prevent irritation. A safe ratio is usually 2–3 drops of essential oil per teaspoon of carrier oil.
2. Chest rub: Apply diluted eucalyptus, peppermint or tea tree oil to your chest, back or throat to relieve congestion and coughing.
3. Foot massage: Massaging diluted essential oils into the feet is a popular method, as the oils are quickly absorbed and can provide soothing effects.

Bath

• Aromatherapy bath: Add a few drops of lavender or eucalyptus oil to your bathwater for relaxation and to help relieve congestion. For best results, mix the oil with Epsom salts to disperse it evenly in the water.

Essential oils for colds

Thyme oil may be best known for its antibacterial properties, but it packs a potent antiviral punch, too. In fact, its germ-killing qualities are so effective, you’ll find thyme oil as the active ingredient in many commercial green cleaning products.

Warming ginger essential oil also comes in handy during cold season thanks to its mucus-clearing properties.

Essential oils for the flu

When flu season is in full swing, you may be looking for more natural ways to ease symptoms. As always, if your symptoms become severe or do not improve, check in with your healthcare provider, but many people are able to support their bodies and use essential oils and other flu natural remedies to get through a flu episode.

Essential oils for dry skin

Humidity levels typically drop in late fall and winter, leaving skin parched, flaky and sometimes even cracked. So many lotions and moisturizers on the market contain really harmful synthetic scents.

Opt for natural oils to keep your skin feeling smooth and less damaged instead.

Essential pils for sore throat

If you find yourself searching for essential oils for sore throat issues this winter, you’re not alone. Viruses like the flu and common cold often the cause of irritating sore throats.

Essential oils for arthritis

If you’re living with arthritis, you know the transition to cold weather can be brutal. Add to that the wild fluctuations in temperature and humidity we’ve experienced this season, and it’s easy to see how people’s joints are feeling the effects.

Thankfully there are essential oils for arthritis that can help.

Essential oils for sinusitis

Clogged sinuses can last for weeks or even months. In fact, well more than 30 million Americans suffer from sinus infections or sinusitis annually.

Again, there are essential oils for colds and sinusitis that can help treat symptoms.

Essential oils for cool weather allergies

Thankfully, brutal ragweed and other pollen-related allergies aren’t in full swing in the winter, but that doesn’t mean a break from all allergies. If you’re irritated by cold-weather allergies, you may want to look into essential oils for some relief.

Risks and side effects

While essential oils can be beneficial, they also come with some risks and side effects, especially when used improperly.

Skin irritation and allergic reactions

Essential oils are highly concentrated and can cause skin irritation or allergic reactions, especially if applied undiluted. Always perform a patch test on a small area of skin before full application.

Respiratory issues

Some essential oils, particularly eucalyptus and peppermint, can cause respiratory irritation in sensitive individuals, especially young children. Avoid using these oils around children less than 2 years, old and consult a healthcare professional if you have asthma or respiratory sensitivities.

Drug interactions

Certain essential oils, like thyme and tea tree, may interact with medications. If you’re taking prescription medications, consult your doctor before using essential oils for colds.

Pregnancy and breastfeeding

Pregnant and breastfeeding women should exercise caution when using essential oils for colds and anything else, as some oils can have adverse effects. Always consult a healthcare provider before use in these cases.

Conclusion

• Using essential oils for colds can be a natural way to help relieve symptoms like congestion, coughing and sore throat.
• Eucalyptus, peppermint, tea tree, lavender, thyme, lemon and more oils offer unique properties that may support recovery and improve respiratory health.
• However, remember to use essential oils for colds and other issues responsibly by following proper dilution guidelines, testing for allergies and consulting a healthcare professional when necessary.
• With the right approach, essential oils can be a valuable addition to your natural cold and flu remedies.