Essential Oils for
Perimenopause and Menopause
When I was in the thick of perimenopause, I was throwing everything at my hormones like throwing spaghetti at a wall. Then I found these oils. I am not going to tell you they are magic, because they are not. But used consistently, they became a real part of how I manage my nervous system, my mood, my sleep, and honestly, just how I feel in my body day to day.
These are the ones I actually use. Some I have on me at all times. Some I put in a capsule and take internally. Some I roll on my feet every morning and night. I am going to tell you exactly how I use each one because that is the part that nobody ever explains properly.
How I Actually Use These
I want to be upfront about something. I was skeptical about essential oils for a long time. I thought they were nice to smell but I did not believe they did much. What changed my mind was actually using them consistently and paying attention to how I felt. For perimenopause and menopause specifically, I have found them genuinely useful for hot flashes, sleep, mood, and hormone support. I am not telling you they are magic. I am telling you they are now a non-negotiable part of my daily routine and I notice when I skip them.
Not all essential oils are
created equal
I want to say this clearly because it matters. The essential oil market is not regulated. That means a bottle can say "100% pure" on the label and still be cut with synthetic fillers, low-quality carriers, or compounds that were never meant to go near your skin or be inhaled into your lungs.
Every how-to on this page is written specifically for doTERRA oils. I would not apply these instructions to oils from another brand. That is not me being brand-loyal for the sake of it. That is me being honest about what I actually know to be safe.
Third-party tested for purity
doTERRA's CPTG (Certified Pure Tested Grade) standard means every batch is tested by independent third-party labs for purity, potency, and safety. No synthetic additives. No fillers.
Sourced directly from growers
doTERRA works directly with farmers in the regions where each plant is native, cutting out middlemen. This means more quality control at every step, from seed to bottle.
Safe for topical and internal use
Some doTERRA oils are safe to take internally in a capsule. Most drugstore or budget essential oils are not. This distinction matters and it is why I only recommend the brand I actually trust.
Co-impact sourcing
The sourcing model is built on long-term relationships with farming communities, ensuring quality stays consistent year after year. That consistency is exactly what you need when you are using oils as a daily wellness tool.
Daily Support | Nervous System | Hormones | Sleep | Emotional Balance
Your body is in a season
of constant change
Hormones are fluctuating. Sleep is disrupted. Your stress tolerance is lower than it used to be and that is not weakness, that is biology. Essential oils do not replace the foundational work of nutrition and lifestyle, but they give you simple, accessible tools you can reach for throughout your day.
Support your stress response
Several oils directly support your nervous system, helping to ease that constant wired, on-edge feeling that so many of us know well.
Support mood and mental clarity
When you feel irritable, foggy, or emotionally raw, certain oils can take the edge off quickly. I have tested this on myself more times than I can count.
Support sleep
Used consistently as part of a nightly routine, some oils genuinely help your body shift into a more restful state. Consistency is the key word there.
Support comfort during hot flashes
Peppermint in particular has been a lifesaver for me. A drop on the back of the neck during a hot flash works fast and that matters in the moment.
A note about how the shopping links work
Each oil card below has its own Canada and US shop button. When you click through, all of the oils from this page are already pre-loaded into your cart. That is intentional. It makes it easy to start with what feels right for you, remove anything you are not ready for yet, and browse around for anything else you want to add. You are in control of your cart. I just want to make the process as simple as possible so you can start sooner rather than later.
The Oils I Use | How I Use Them | Why They Matter
The oils I actually
reach for every day
You do not need all of these at once. Start with one or two that match what you are feeling right now. And fair warning: I switch between which ones I use from day to day based on how I feel. Some days I reach for all of them. Some days just two or three. Having them close and accessible is what makes the difference. I cannot stress that enough.
ClaryCalm
This one was designed specifically for women and it shows. It is a blend of clary sage, lavender, bergamot, Roman chamomile, ylang ylang, geranium, fennel, carrot seed, palmarosa, and vitex. That last ingredient, vitex, has been used for centuries as a herb for women's hormonal support. Together they work to ease emotional swings, reduce the intensity of hot flashes, and help your body feel a little more steady when everything is fluctuating.
I apply ClaryCalm along my lower abdomen and under each inner ankle bone, which is the uterus and ovary reflexology reflex point on the foot. I do this 2 to 3 times a day and I make sure to apply it right before bed. That bedtime application has made a real difference for me.
- Supports emotional balance and mood during hormonal shifts
- Helps ease the intensity of hot flashes when applied to skin
- Convenient roller bottle so you can use it anywhere, anytime
Balance
This is one I carry with me everywhere. If I could only pick two oils to have on me at all times, Balance would be one of them. It is a grounding blend that helps calm the nervous system and creates a sense of steadiness when your mind feels busy or your emotions feel unsettled. For me it has also been a go-to for overall hormone support, not just as a stress tool.
I apply a drop behind each ear and a drop over my heart. I will also apply a drop to the reflexology point under each inner ankle bone. This is one I reach for morning and throughout the day whenever I feel the need to come back to myself.
- Promotes a calm, grounded feeling within minutes of applying
- Supports the nervous system during emotionally intense moments
- One of my most-used oils for overall hormone and mood support
Neroli
Neroli is one of the most precious oils doTERRA makes. It takes over 40 pounds of hand-picked bitter orange blossoms to fill a single 15ml bottle, which is why it comes in a pre-diluted roller. I love how this one makes me feel. When I was in perimenopause it was my go-to for managing the moments of rage and the mood instability that came with them. Research actually backs this up, studies have shown that inhaling neroli twice daily improved mood and hormone markers in postmenopausal women. I still use it in post-menopause as part of supporting my emotional health.
I roll Neroli over my heart, behind my ears, and along the back of my neck vertebrae. It is one of the oils I carry with me everywhere. When I feel my emotions starting to spike or my nervous system getting rattled, this is what I reach for.
- Supports emotional balance, mood, and feelings of calm
- Research-backed support for stress hormones and endocrine function
- Beautiful floral-citrus scent that is deeply grounding
Rosemary
If you have noticed your hair thinning or losing its shine since perimenopause started, you are not imagining things. Hormone changes affect hair. Rosemary has been studied for its ability to support hair growth, and it also supports the body's estrogen metabolism pathways, meaning it may help your body process estrogen more efficiently. That is a bigger deal than most people realize.
I add a drop of Rosemary to my shampoo along with a drop of Ylang Ylang every time I wash my hair. It is such a simple routine add and I have noticed a real difference in the condition and thickness of my hair over time.
- Supports healthy hair growth and shine when added to shampoo
- May support the body's estrogen detox pathways
- A smart addition to your shower routine with zero extra effort
Ylang Ylang
Ylang Ylang is a versatile oil, and it is one I use both internally and topically. As your hormones shift and fluctuate during perimenopause and beyond, Ylang Ylang is known for helping support your body through those changes. It is also wonderful paired with Rosemary for hair support, which is how I use it most consistently.
I add one drop to a veggie capsule and take it internally once a day as part of my hormone support routine. I also add one drop to my shampoo alongside Rosemary every wash day for hair health.
- Supports hormonal balance as estrogen and progesterone fluctuate
- Promotes emotional calm and helps ease anxious feelings
- Pairs perfectly with Rosemary for a simple hair health routine
Whisper
I am going to be honest with you here because that is kind of my whole thing. The scent of Whisper is not my favourite. I know so many women who absolutely love it and I am genuinely happy for them. I, personally, am not one of those women. But I still use it because what it does for menopause symptom support is real. It is a broad-spectrum blend that works for so many aspects of this transition and the application method is simple.
I apply Whisper under the inner ankle bone on each foot, twice a day. That is the uterus and reproductive reflexology reflex point. Morning and night. Simple and consistent.
- A broad-support blend loved by many women in menopause
- Supports emotional balance and overall hormonal comfort
- Applied to reflexology points for maximum benefit
Lavender
Lavender is probably the most well-known essential oil for a reason. When sleep goes sideways in perimenopause and menopause, it is genuinely one of the hardest things to deal with. Everything gets harder when you are not sleeping. Lavender has been used for centuries to support relaxation and sleep and the research behind it is solid. This one earns its place in my routine every single night.
I apply a drop behind each ear before bed and add 4 drops to my diffuser every night. That bedtime diffuser routine is now something I look forward to. It signals to my body that it is time to wind down.
- Supports restful sleep and helps calm the nervous system at night
- Reduces the racing thoughts that often accompany menopause
- Works beautifully in a bedside diffuser as part of a sleep ritual
Clary Sage
Clary Sage is one of the oldest herbs historically associated with women's health. Its primary active compound, linalyl acetate, makes it one of the most relaxing and balancing essential oil aromas available. For menopause specifically, it is a broad-support oil that addresses emotional balance, the physical discomfort of hormonal shifts, and the overall sense of feeling unsettled that can come with this transition.
I put a drop of Clary Sage in a veggie capsule and take it internally once a day. Simple, consistent, and one of those things I notice quickly when I skip it.
- Balancing and calming for both body and nervous system
- Supports hormonal comfort throughout all phases of menopause
- Versatile: safe for internal use in a capsule or topical application
Peppermint
I love peppermint. It smells so crisp and clean and when a hot flash hits, it is the first thing I reach for. The cooling effect is immediate and real. I have also made a peppermint spray that I keep in my bag for moments when I need quick relief. One important note: avoid spraying near your face or eyes. The cooling sensation is intense and not in a fun way near mucous membranes.
During a hot flash, I put one drop on the back of my neck. For a portable option, I mix peppermint with water in a small spray bottle and spritz on my neck and chest as needed. Keep it away from your face and eyes.
- Fast-acting cooling relief during hot flashes and night sweats
- Easy to make into a portable spray for on-the-go use
- Uplifting, energising scent that also supports mental clarity
These are tools, not obligations.
Use them your way.
I switch up which oils I use from day to day. Some mornings I apply four of them. Some nights just lavender before bed. I try to be as consistent as possible because that is where the real benefit builds, but I also give myself permission to go by how I feel. The most important thing is that they are close by and accessible. That is what makes the habit stick. If they are in a drawer you will forget them. If they are on your bathroom counter or in your bag, you will reach for them.
Ready to build your toolkit? Start with whatever feels most relevant for what you are dealing with right now.