A Trimester-by-Trimester Guide for Safe Aromatic Use
Susan Cossi Professional Aromatherapy
This guide is intended for informational purposes only and is not a substitute for medical advice. Always consult your midwife, obstetrician, or qualified aromatherapist before using essential oils during pregnancy. Individual sensitivities vary.
ESSENTIAL OILS TO AVOID THROUGHOUT ALL OF PREGNANCY
| ⚠️ Never Use — All Trimesters |
| Pennyroyal (Mentha pulegium) — strongly emmenagogue, risk of miscarriage |
| Tansy (Tanacetum vulgare) — toxic thujone content |
| Sage (Salvia officinalis) — strong emmenagogue and neurotoxic |
| Hyssop (Hyssopus officinalis) — can trigger uterine contractions |
| Mugwort (Artemisia vulgaris) — abortifacient |
| Wormwood (Artemisia absinthium) — neurotoxic, abortifacient |
| Wintergreen (Gaultheria procumbens) — high methyl salicylate, blood-thinning |
| Camphor (Cinnamomum camphora) — crosses placenta, neurotoxic at high doses |
| Savin (Juniperus sabina) — abortifacient |
| Thuja (Thuja occidentalis) — toxic thujone content |
| Parsley Seed / Leaf (Petroselinum sativum) — emmenagogue in concentrated form |
| Pennyroyal (Hedeoma pulegioides) — hepatotoxic, abortifacient |
| ℹ️ Dilution Safety Guidelines |
| Always dilute essential oils in a carrier oil before skin application |
| First trimester: 0.5–1% dilution (2–4 drops per 30ml carrier oil) |
| Second & third trimester: 1–1.5% dilution (6–9 drops per 30ml carrier oil) |
| Suitable carriers: sweet almond, jojoba, fractionated coconut, grapeseed oil |
| Perform a patch test 24 hours before widespread use |
| Avoid application over abdomen in first trimester |
| Diffuse in well-ventilated rooms for no longer than 30–60 minutes at a time |
First Trimester
Weeks 1–12 | A time of rapid development and heightened sensitivity
The first trimester is the most critical period of fetal development. Many aromatherapists recommend minimal or no essential oil use during weeks 1–8, when major organ systems are forming. After week 8, a handful of gentle oils may be used with caution at very low dilutions.
| ⚠️ Extra Cautions — First Trimester |
| Avoid emmenagogue oils: those that stimulate menstrual flow can threaten the pregnancy |
| Avoid stimulating, warming, or strongly camphoraceous oils |
| Do not apply any oils directly to the abdomen |
| Avoid prolonged inhalation — open a window after 20–30 minutes of diffusion |
| If you experience nausea, cease use immediately and ventilate |
Generally Considered Safer After Week 8
- Lavender (Lavandula angustifolia) — gentle, calming, well-studied in pregnancy
- Ginger (Zingiber officinale) — used with care for nausea relief — steam inhalation only
- Spearmint (Mentha spicata) — milder than peppermint; small amounts for nausea
- Mandarin (Citrus reticulata) — uplifting, gentle citrus, excellent for anxiety
- Frankincense (Boswellia carterii) — grounding; use sparingly in diffuser only
Common First Trimester Challenges
Morning Sickness & Nausea
| 🌿 Nausea Relief Inhaler Blend |
| • 3 drops Spearmint (Mentha spicata) |
| • 2 drops Mandarin (Citrus reticulata) |
| • 1 drop Ginger (Zingiber officinale) |
| Method: Add to a personal inhaler stick or a tissue. Inhale gently. |
| Do NOT diffuse ginger heavily — strong amounts may cause uterine irritation. |
| 🌿 Nausea Massage Oil (after Week 10) |
| • 30ml sweet almond oil (carrier) |
| • 2 drops Spearmint (Mentha spicata) |
| • 1 drop Mandarin (Citrus reticulata) |
| Method: Massage lightly over wrists, temples, and behind ears. Avoid abdomen. |
Anxiety & Sleep Disturbances
| 🌿 Calming Diffuser Blend — First Trimester |
| • 3 drops Lavender (Lavandula angustifolia) |
| • 2 drops Mandarin (Citrus reticulata) |
| Method: Diffuse for max 30 minutes before bedtime in a ventilated room. |
| Lavender is the most evidence-supported oil for sleep in pregnancy. |
Headaches
| 🌿 Headache Relief Compress |
| • 1 drop Lavender (Lavandula angustifolia) |
| • 1 drop Spearmint (Mentha spicata) [avoid peppermint — too stimulating] |
| • 500ml cool water |
| Method: Add oils to water, soak a cloth, apply to forehead/neck for 10 minutes. |
| Note: Stay hydrated and consult your provider if headaches are severe or persistent. |
Emotional Overwhelm & Mood Swings
| 🌿 Uplifting Room Spray |
| • 100ml distilled water |
| • 2 drops Mandarin (Citrus reticulata) |
| • 2 drops Frankincense (Boswellia carterii) |
| • 1 drop Lavender (Lavandula angustifolia) |
| Method: Combine in a spray bottle, shake before use, mist into room air. |
Second Trimester
Weeks 13–26 | A time of growth, energy, and expanding body changes
The second trimester is generally the most comfortable phase of pregnancy. The risk of miscarriage has dropped significantly, and a broader range of oils may be considered. The focus shifts toward managing physical discomforts and supporting emotional wellbeing as the body changes rapidly.
Oils Considered Safer in Second Trimester
In addition to first trimester options, the following may be used with appropriate dilution:
- Roman Chamomile (Anthemis nobilis) — anti-inflammatory, calming, good for skin
- Ylang Ylang (Cananga odorata) — use sparingly — can cause headaches in excess
- Geranium (Pelargonium graveolens) — balancing, good for skin and mood
- Bergamot (Citrus bergamia) — uplifting; use bergapten-free (FCF) version on skin
- Neroli (Citrus aurantium var. amara, flos) — excellent for stretch marks, anxiety
- Petitgrain (Citrus aurantium var. amara, fol.) — calming, balancing
- Sandalwood (Santalum album) — grounding, moisturising, skin supportive
- Rose Otto (Rosa damascena) — emotional support; expensive but highly effective
- Patchouli (Pogostemon cablin) — grounding, skin healing
| ⚠️ Still Avoid in Second Trimester |
| Clary Sage (Salvia sclarea) — powerful uterine stimulant; save for labour only |
| Jasmine Absolute (Jasminum grandiflorum) — uterine stimulant |
| Rosemary (Salvia rosmarinus) — camphoraceous, potentially stimulating |
| Peppermint (Mentha x piperita) — can suppress milk supply; use spearmint instead |
| Cinnamon bark/leaf (Cinnamomum verum) — skin sensitiser, potentially irritating |
| All first trimester avoid list still applies |
Common Second Trimester Challenges
Stretch Marks & Skin Changes
| 🌿 Stretch Mark Prevention Body Oil |
| • 50ml jojoba carrier oil |
| • 20ml rosehip seed oil (Rosae canina) — for vitamin A content |
| • 4 drops Neroli (Citrus aurantium var. amara, flos) |
| • 3 drops Frankincense (Boswellia carterii) |
| • 2 drops Geranium (Pelargonium graveolens) |
| • 1 drop Sandalwood (Santalum album) |
| Method: Apply morning and evening to abdomen, hips, thighs, and breasts. |
| Massage gently in circular motions to support circulation. |
Skin Rashes — An Unusual Challenge
Pregnancy can cause unexpected skin reactions including PUPPP (Pruritic Urticarial Papules and Plaques of Pregnancy), heat rash, hormonal rashes, and contact dermatitis. Essential oils can help soothe — but they can also trigger reactions, especially on sensitised skin.
| ℹ️ Rash Safety Protocol |
| Always patch test on inner arm — wait 24–48 hours before wider use |
| Avoid any known allergens — pregnancy can trigger NEW sensitivities |
| Keep dilutions at 0.5% or below for any inflamed or broken skin |
| Avoid warming oils (black pepper, ginger) on rash areas |
| If rash worsens, remove oil and consult your provider |
| 🌿 Cooling Rash Soothe Gel |
| • 50g pure aloe vera gel (base) |
| • 3 drops Roman Chamomile (Anthemis nobilis) |
| • 2 drops Lavender (Lavandula angustifolia) |
| • 1 drop Sandalwood (Santalum album) |
| Method: Stir oils into aloe gel. Store in fridge for extra cooling relief. |
| Apply to affected area 2–3 times daily. Do NOT use on broken skin. |
| Note: Chamomile is a known allergen for those with ragweed sensitivity. |
Back Pain & Sciatic Discomfort
| 🌿 Lower Back Relief Massage Blend |
| • 30ml fractionated coconut oil |
| • 4 drops Lavender (Lavandula angustifolia) |
| • 3 drops Frankincense (Boswellia carterii) |
| • 2 drops Roman Chamomile (Anthemis nobilis) |
| Method: Apply to lower back, avoiding sacral area. Ask a partner to massage gently. |
| Can also soak in a lukewarm bath with 2 drops lavender on a handful of Epsom salts. |
Swollen Feet & Ankles (Oedema)
| 🌿 Cooling Foot Soak |
| • Basin of cool–lukewarm water (not hot — hot baths can cause dizziness) |
| • 2 drops Geranium (Pelargonium graveolens) |
| • 2 drops Lavender (Lavandula angustifolia) |
| • 1 drop Peppermint (Mentha x piperita) — in WATER ONLY, not directly on skin |
| Method: Dissolve oils into a small amount of whole milk first, then add to water. |
| Soak feet for 10–15 minutes. Elevate feet afterwards for 20 minutes. |
| Avoid peppermint directly on skin — safe in a footbath at this dilution. |
Heartburn & Digestive Discomfort
| 🌿 Digestive Ease Inhaler |
| • 3 drops Mandarin (Citrus reticulata) |
| • 2 drops Spearmint (Mentha spicata) [not peppermint] |
| • 1 drop Petitgrain (Citrus aurantium var. amara, fol.) |
| Method: Add to inhaler stick. Inhale before or after meals. |
| Note: This supports comfort only — consult your provider for persistent reflux. |
Varicose Veins
| 🌿 Circulation Support Leg Oil |
| • 30ml grapeseed oil (lightweight, absorbs quickly) |
| • 3 drops Geranium (Pelargonium graveolens) |
| • 2 drops Lavender (Lavandula angustifolia) |
| • 1 drop Frankincense (Boswellia carterii) |
| Method: Stroke lightly UPWARD along the leg toward the heart — never downward. |
| Never massage directly over visible varicose veins. Elevate legs afterwards. |
| Avoid: Black Pepper — too warming and circulatory-stimulating during pregnancy. |
Third Trimester
Weeks 27–40+ | Preparing body and mind for birth
The third trimester is a time of intense physical preparation and emotional anticipation. Some oils that were avoided earlier can now be used cautiously to prepare for labour. Perineal massage, sleep support, and anxiety relief become the focus. Oils must still be used at safe dilutions.
| ℹ️ Oils That May Be Introduced in Third Trimester |
| Clary Sage (Salvia sclarea) — ONLY after 37 weeks; promotes uterine tone |
| Rose Otto (Rosa damascena) — emotional support, gentle uterine tonic |
| Jasmine Absolute (Jasminum grandiflorum) — ONLY in established labour or very late 3rd trimester |
| All second and first trimester safe oils continue to apply |
| ⚠️ Still Avoid — Third Trimester |
| All oils on the master avoid list (page 1) remain strictly off-limits |
| Clary Sage before 37 weeks — do not use earlier |
| Strong doses of rosemary, cinnamon, thyme ct. thymol, oregano |
| Do not combine Clary Sage + wine or alcohol — intensifies effects |
Common Third Trimester Challenges
Preparing for Labour — Perineal Massage
From week 34–36 onward, perineal massage can help prepare tissues for birth. Use a plain carrier oil or a very gentle blend.
| 🌿 Perineal Preparation Oil (Week 36+) |
| • 30ml organic sweet almond or organic olive oil |
| • 2 drops Lavender (Lavandula angustifolia) |
| • 1 drop Frankincense (Boswellia carterii) |
| Method: Combine in a small dark glass bottle. Use 3–5 times per week. |
| Massage technique should be taught by your midwife. |
| Do NOT use during the actual delivery — oils are not needed then. |
Labour Support Blend (Active Labour Only)
| 🌿 Labour Room Diffuser Blend |
| • 3 drops Clary Sage (Salvia sclarea) — ONLY after 37 weeks, established labour |
| • 2 drops Lavender (Lavandula angustifolia) |
| • 1 drop Frankincense (Boswellia carterii) |
| Method: Diffuse in labour room. Clary Sage promotes uterine contractions. |
| Partner can also apply diluted blend (1%) to lower back during contractions. |
| CAUTION: Clary Sage can intensify contractions significantly — use with midwife present. |
| 🌿 Labour Massage Oil — Back & Shoulders |
| • 30ml sweet almond oil |
| • 3 drops Lavender (Lavandula angustifolia) |
| • 2 drops Frankincense (Boswellia carterii) |
| • 1 drop Rose Otto (Rosa damascena) — powerful emotional support |
| Method: Partner applies to lower back and shoulders between contractions. |
Sleep & Third Trimester Insomnia
| 🌿 Deep Sleep Pillow Mist |
| • 100ml distilled water |
| • 5 drops Lavender (Lavandula angustifolia) |
| • 3 drops Sandalwood (Santalum album) |
| • 2 drops Mandarin (Citrus reticulata) |
| Method: Add to spray bottle, shake well, mist over pillow and bedding. |
| Safe to use from second trimester onward. |
Symphysis Pubis Dysfunction (SPD) & Pelvic Pain
SPD is an unusual but increasingly common challenge involving pain at the pubic symphysis. Essential oils cannot address the mechanical component, but may support comfort.
| 🌿 SPD Comfort Compress |
| • 1 litre warm (not hot) water |
| • 3 drops Lavender (Lavandula angustifolia) |
| • 2 drops Roman Chamomile (Anthemis nobilis) |
| Method: Add to water, soak cloth, apply as warm compress to pelvic area. |
| Combine with rest, support belt, and physiotherapy for best results. |
Anxiety About Birth & Emotional Preparation
| 🌿 Grounding & Courage Inhaler |
| • 4 drops Frankincense (Boswellia carterii) |
| • 3 drops Lavender (Lavandula angustifolia) |
| • 2 drops Sandalwood (Santalum album) |
| • 1 drop Rose Otto (Rosa damascena) |
| Method: Add to personal inhaler stick. Use for slow, deep breathing. |
| Works beautifully alongside breathwork or hypnobirthing techniques. |
Haemorrhoids (Unusual Complication)
Haemorrhoids are common in late pregnancy due to increased pressure and constipation. Oils can reduce inflammation and discomfort when used appropriately.
| 🌿 Haemorrhoid Soothe Wipe |
| • 1 cup witch hazel water (Hamamelis virginiana — not alcohol-based) |
| • 3 drops Lavender (Lavandula angustifolia) |
| • 2 drops Roman Chamomile (Anthemis nobilis) |
| • 1 drop Geranium (Pelargonium graveolens) |
| Method: Combine in a small bottle. Soak cotton pads, apply gently to area. |
| Store in fridge — cooling adds extra relief. Use up to 3x daily. |
| Note: Avoid Cypress (Cupressus sempervirens) often recommended for haemorrhoids |
| as its uterine effects in pregnancy are not sufficiently studied. |
Group B Strep Concerns — A Note of Caution
| ℹ️ GBS & Essential Oils |
| Some aromatherapy sources suggest Tea Tree (Melaleuca alternifolia) for GBS |
| Evidence for this use in pregnancy is anecdotal and unstudied |
| Tea Tree applied vaginally carries risk of sensitisation and irritation |
| Do NOT self-treat GBS with essential oils — follow your provider’s protocol |
| Conventional antibiotic treatment during labour is well-evidenced and safe |
Unusual Pregnancy Skin Challenges: Quick Reference
| Condition | Helpful Oils | Avoid |
| PUPPP rash | Lavandula angustifolia, Anthemis nobilis in aloe gel | All sensitising or warming oils |
| Heat rash | Lavandula angustifolia in cool aloe; Anthemis nobilis | Citrus oils on irritated skin (photosensitive) |
| Linea nigra pigmentation | No oil reverses this — it is hormonal | Do not use lightening oils (lemon, bergamot) |
| Melasma / Mask of pregnancy | Santalum album for soothing; rosa canina carrier | Lemon, bergamot, any phototoxic oils on face |
| Prurigo of pregnancy | Lavandula angustifolia + Anthemis nobilis in carrier | Refer to dermatologist; not managed by oils alone |
| Contact dermatitis | Identify allergen; Lavandula angustifolia in gel | All potential allergens; always patch test |
| Stretch marks | Rosae canina carrier + Neroli + Frankincense | Pure oils undiluted on stretched skin |
| Haemorrhoids | Lavandula angustifolia + Anthemis nobilis in witch hazel | Cypress (pregnancy safety unclear); hot application |
Important Disclaimer
This document is for educational purposes only and does not constitute medical advice. Essential oil safety in pregnancy is an evolving field and individual responses vary significantly. Always consult your midwife, obstetrician, or a qualified clinical aromatherapist before use. In case of any adverse reaction, discontinue use immediately and seek medical advice.