As I was browsing new health and fitness research papers, I came across a review in Frontiers in Pharmacology, titled Inhalation Aromatherapy via Brain-Targeted Nasal Delivery: Natural Volatiles of Essential Oils on Mood Disorders.



Though I enjoy reading full papers like this, I realize that many people don’t have the time or interest to read the whole thing, but would appreciate a simple summary outlining how essential oils and certain supplements may alleviate feelings of depression, anxiety, or difficulty sleeping.



As a long-time fitness professional, I understand well how one’s mood affects their willingness to make good nutrition and lifestyle decisions and to stay consistent with a good exercise program. 



Anything that supports your mood without causing adverse side effects will help you make healthier choices. Unfortunately, only a small percentage of fitness professionals understand the value of mood-supporting supplements and essential oils, and so their clients miss out on them. 



As it relates to essential oils, the paper's authors stated:




In recent years, use of natural aromatherapy as adjuvant therapy for mental disorders, especially anxiety and depression has increased steadily, and increasing research is being done on the treatment mechanism . And furthermore, it has been proven to produce pharmacological effects via the use of high-quality essential oils entering the body by the nasal inhalation (through the respiratory system or olfactory nerves), through topical absorption (skin), or through oral administration (digestive system).




I’ll summarize the findings and weave in my own thoughts and practical applications throughout the post.



Mood Disorders: Dealing with the Cause Versus the Symptom



Mood disorders arise from a variety of issues:




chronic stress (physical or mental)



medication side effects



nerve injury



neurotransmitter imbalance



organ damage



psychological disorders



trauma




The past couple of years has caused significant financial, professional, and social stress, and it doesn’t seem to be getting better anytime soon. So, we should expect rates of depression, anxiety, and sleep debt to keep rising. At least, until the public elects an administration with a smidgen of common sense.



I should also point out that excessive physical stress can cause anxiety, depression, and sleep debt. If young athletes don’t eat enough high-quality food and get enough rest, they may unexpectedly succumb to mood disorders.



With all that said, supplements, essential oils, and even most medications don’t deal with the cause of a mood disorder. 



Therefore, they don’t treat it. They simply help you manage the symptoms, which makes life much more enjoyable. It’s still crucial to root out the cause and deal with it.



Lavender



Not surprisingly, the authors covered lavender first. It’s the most studied and popular essential oil on the planet. Keep in mind, though, there’s still a significant difference between cheap lavender oil at a gas station or retail store, and high-quality, therapeutic lavender essential oil.



Linalool and linalyl acetate are the two most important constituents in lavender essential oil, though it contains dozens of others. Both compounds have been shown to reduce pain and activate the parasympathetic nervous system, helping you relax.



A 2021 systematic review found that lavender decreased feelings of anxiety and despair while other studies have shown it improves sleep quality. The improved sleep could be a result of reduced anxiety, or increased secretion of sleep-inducing neurotransmitters.



Personally, I didn’t like lavender that much when I first started using essential oils, though the scent did grow on me. Fortunately, there are plenty of other options if the scent of lavender isn't your thing.



Read also: Lavender Essential Oil for Anxiety and Depression.



Roman Chamomile



Roman Chamomile has been used in Egypt, Greece,