Key Takeaways

• Essential oils are concentrated liquids extracted from plants

• There are no studies to substantiate that essential oils are able to directly promote weight loss

• However, they can enhance your weight loss and workout plan through appetite suppression, improving workout and promoting better sleep

• While some studies suggest essential oils might influence weight management in animals, research on humans is still limited and inconclusive

• To lose weight effectively and sustainably, a balanced diet with proper portion control and regular physical activity is still ideal

While essential oils have become increasingly popular for various wellness purposes, their effectiveness for weight loss remains a topic of debate. What exactly are essential oils and what role do they play – if any – in weight management. 

What are essential oils?

Essential oils, also known as “essences” are concentrated liquids extracted from plants - they are present in flower petals, resin, tree bark, and the roots of aromatic and medicinal plants. They capture the plant's scent and some of its beneficial compounds and contain fragrant molecules that evaporate easily. While some claim essential oils can be ingested, they are generally for topical use diluted in carrier oils or diffused in the air.

How Essential Oils Can Help in Weight Loss

There are no studies to substantiate that essential oils are able to directly promote weight loss. However, they can help by enhancing your diet and workout plan through the following ways:

1. Appetite suppression. Certain scents, like grapefruit or peppermint, may curb cravings.

2. Improve one's workout. Stimulating oils like rosemary can enhance energy levels during exercise.

3. Promoting better sleep and relieving insomnia. For example, lavender oil's calming properties can promote better sleep and alleviate insomnia. When you're well-rested, you naturally have more energy throughout the day to engage in physical activity, which burns calories and helps with weight loss. Fatigue often leads us to crave unhealthy snacks or fast food for a quick energy boost. A good night's sleep can help regulate your appetite and curb cravings for sugary treats.

New research suggests essential oils may hold promise in improving wellness and thus helping fight health-related problems, based on studies in both cells and living organisms. How, you ask? Let’s take a look at the components of essential oils. In a study, among the main bioactive components of essential oils include: 

1. Carvacrol (2-methyl-5-[1-methylethyl] phenol). Carvacrol is a key component of aromatic plants like oregano, thyme, savory, and wild thyme. Research suggests carvacrol offers a range of health benefits, including fighting bacteria and fungi, reducing inflammation, protecting cells from damage, and potentially even slowing cell division.

2. Limonene. The main component of citrus essential oils, limonene, is surprisingly also present in the resin of conifer trees, especially those in the Pinaceae family. This versatile compound offers potential anti-inflammatory, antioxidant, and even anticancer benefits. Additionally, it's widely used as a natural flavoring agent in food.

3. Trans-anethole (trans-1-methoxy-4-propenyl-benzene). Trans-anethole, a natural substance with potential anti-inflammatory, anticancer, and antidiabetic properties, is the key component of essential oils extracted from over 20 plant species like fennel, anise, and star anise. It's also commonly used as a flavoring agent in food.

4. Cinnamaldehyde (trans-cinnamic aldehyde). Cinnamaldehyde, the essence behind cinnamon's flavor, boasts a range of potential health benefits. Studies suggest it has anti-inflammatory properties. Additionally, it may act as an anti-infective (fighting bacteria, fungi, and viruses), antiseptic (reducing germs), mucolytic and expectorant (loosening and clearing mucus), analgesic (pain-relieving), and anti-edematous (reducing swelling). It's no surprise then, that cinnamaldehyde finds common use as a natural flavoring in food.

What does research say about this?

While large-scale studies are still needed, some research suggests essential oils may indirectly play a role in weight management.

Citrus Oil

Citrus oils, like grapefruit and lemon, are a popular choice for those seeking essential oil support in their weight management journey. These oils contain limonene, a compound believed to encourage lipolysis, the natural process where the body breaks down stored fat for energy. Grapefruit is also known to boost metabolism, increase energy and help curb cravings. 

Juniper Oil

Researchers studied the chemical compounds found in juniper essential oil. The oil was found to have anti obesity and antioxidant properties. While direct studies on juniper oil for weight loss are lacking, some evidence suggests it might be a helpful addition to a weight management plan. The oil's potential benefits seem to lie in reducing water retention, making topical application a possible approach.

Cinnamon Oil

Cinnamon can be either water or steam distilled from the crushed bark or leaves. However, because of the high concentration of cinnamaldehyde, you should be careful when using cinnamon oil as it can cause skin irritation. Cinnamon essential oil offers a gentle approach to weight management. Its calming properties soothe the digestive system, while its stimulating effect may boost metabolism, potentially leading to appetite control. Similar to grapefruit oil, inhalation is the safest method for using cinnamon oil.  For an extra boost, you can even combine it with grapefruit oil to potentially increase energy and curb cravings.

Sage

Sage essential oil, used in traditional Asian medicine, might also play a role in weight management. One study suggests it can help protect the body from oxidative stress, a cellular imbalance linked to obesity, diabetes, and a weakened immune system.

Ginger

A study conducted at the New York Obesity Nutrition Research Center, found that ginger "enhanced satiety and reduced hunger" when consumed before breakfast. However, as with all essential oils, it is important to consult a physician before adding ginger to your diet. Also remember that there are some essential oils that are not recommended for ingestion. 

Garlic

While an animal study suggests garlic essential oil might offer weight-protective properties, including reducing body weight gain, more research is needed to confirm these effects in humans.

Safety and Precautions

Essential oils can be a tempting addition to your weight loss journey. However, it's crucial to prioritize safety and consult your healthcare provider before incorporating them into your plan - especially if you’re pregnant, breastfeeding, or taking medications. Your healthcare provider can help assess if this approach is suitable for you and discuss any potential interactions with medications or underlying health conditions.

Also note that essential oils are potent and can be irritating to the skin or even toxic if ingested undiluted. do not apply them undiluted to your skin, as this can cause irritation or inflammation. Before application, always dilute your chosen essential oil with a carrier oil like coconut or olive oil. 

Sustainable Ways to Lose Weight

While some studies suggest essential oils might influence weight management in animals, research on humans is still very limited and inconclusive. There's no magic bullet for weight loss, and essential oils shouldn't be seen as a substitute for a healthy diet and exercise.

A sustainable and healthy approach to weight loss focuses on a balanced diet with proper portion control and regular physical activity. Essential oils, if used safely, might offer some complementary support, but they are not a replacement for these core weight management strategies.

If you’d like to learn more about improving your diet and overall lifestyle to support your weight loss goals, check out NOVI Optimum. It’s a weight loss program that combines the power of tailored nutrition and fitness plans to help you get fitter, shed the weight, and keep it off long-term.