From the moment of the first menstruation, a woman's body begins to live in four phases:
- Menstrual (days 1-5 of the new cycle)
- Follicular (days 5-13)
- Ovulatory (days 13-16)
- Luteal (days 16-28)
Each of them has its own symptoms: inflammation, spasm, apathy, agitation, loss of strength, anger, anxiety, or, conversely, hyperactivity. Essential oils can alleviate these symptoms at the molecular level.
In this article, we'll talk about each phase of the cycle separately: what happens during it and what essential oils can help.
Menstrual phase (days 1-5 of the new cycle)
The most popular symptoms of this phase are cramps, pain, and inflammation.
Key essential oil for this phase: Clary Sage
Clary Sage (Salvia sclarea)
Main molecule: Sclareol
Action: mild phytoestrogen, stimulation of endogenous estrogen secretion
Phytoestrogenic action
Sclareol has structural similarities to estradiol (E2), the main estrogen in women. It binds to estrogen receptor type α (ER-α) in tissues, including the uterus. This causes a mild estrogen-like effect that reduces prostaglandins (especially PGE2, PGF2α), the main mediators of pain and cramps during menstruation.
Muscle relaxant effect on smooth muscles
Sclareol reduces the intracellular concentration of Ca²⁺ in uterine smooth muscle cells. Less calcium = less contractions = uterine relaxation → less pain.
Anti-inflammatory effect
Sclareol inhibits the activity of COX-2, the enzyme responsible for the synthesis of prostaglandins.
This means:
- Reduced inflammatory response,
- Less swelling and irritation in the uterine area
- Mild reduction of overall tissue hyperreactivity
Additionally: sedative effect due to linalyl acetate - helps on days of weakness/discomfort
Modulation of neurotransmitters
Sclareol affects neurotransmitter pathways, in particular:
Increases the activity of serotonin (5-HT) in synapses → improves mood, reduces pain perception.
It has a sedative effect due to modulation of GABA receptors (due to the action of linalyl acetate, which always accompanies sclareol in the composition of clary sage).
| Method | Recipe | How it Works |
|---|---|---|
| Lower abdomen massage | - 30 ml evening primrose oil - 25–30 drops of clary sage essential oil Rub with warm hands onto the uterus area, lower abdomen. | Activates lymph and blood circulation, penetrates tissues |
| Compress | - Warm moist towel soaked in water with 5–7 drops of clary sage Apply to the abdomen and rest. | For acute pain |
| Aroma diffusion | - 5–10 drops in a therapeutic waterless diffuser Diffuse for 15–20 minutes at intervals every 2 hours. | Works on the neuromediator level |
These methods of application can be combined with each other.
In soothing pain, clary sage is perfectly complemented by ginger and sweet marjoram essential oils
Massage blend:
30 ml of Evening Primrose base oil
15 drops of Clary Sage EO
10 drops of Marjoram
10 drops of Ginger
Rub into the abdomen and lower back several times a day. If necessary, the concentration can be increased. In case of sensitivity, the concentration should be reduced.
Follicular phase (days 5-13)
During this period, we need to recover and regain energy and vitality.
Essential oils that are needed during this period: citrus
- Grapefruit (Citrus paradisi)
- Sweet orange (Citrus sinensis)
- Lemon (Citrus limon)
- Mandarin (Citrus reticulata)
- Bergamot (Citrus bergamia)
Key molecule: D-limonene
Mechanisms of action: through inhalation
Limonene, the main molecule in citrus essential oils, when inhaled, activates the limbic system of the brain, in particular the amygdala and hypothalamus, stimulating the release of dopamine and serotonin, which increases mood, motivation and internal tone. Limonene reduces cortisol levels, acts as a mild sympathomimetic (improves blood circulation, cardiac activity), and, most importantly, affects mitochondria, activating cellular energy.
Let's talk a little more about the latter:
- Limonene acts on the cellular level on mitochondria, which are the energy center of our cells and our body. Due to its extremely small molecular structure, limonene is able not only to enter our cells, but also to pass through cell membranes and reach mitochondria.
- Mitochondria generate energy from ATP (adenosine triphosphate), the main "currency" of cellular energy.
Citrus fruits, when they enter the cells, contribute to the creation of more mitochondria. The more mitochondria you have, the more you can produce ATP (i.e. energy)
Activates SIRT1 and PGC-1α, key genes for mitochondrial growth
- Promote the formation of new mitochondria in cells (especially in the brain and muscles)
During the follicular phase of the cycle, the molecule limonene is a natural “turn-on” molecule - it helps the body wake up after menstruation, kick-start recovery, and recharge cells for active growth.
Methods of application:
Diffusion in a therapeutic EO diffuser:
2 drops of grapefruit
3 drops of bergamot
5 drops of sweet orange
1 drop mandarin
1 drop lemon
1 drop bergamot
1. The neuroaromatic pathway: from the nose to the limbic system
When inhaled, limonene molecules are absorbed:
Enter the nasal cavity
Bind to olfactory receptors (OLF receptors)
The signal is instantly transmitted to the limbic system:
- hippocampus (memory)
- amygdala (emotions)
- hypothalamus (hormonal regulation)
The limbic system is not filtered by the cortex - so the effect is emotional, deep and instantaneous.
2. Stimulation of mood neurotransmitters
After limonene binds to olfactory receptors:
a. Increase in dopamine
Limonene activates the mesolimbic reward system
Stimulates the release of dopamine in the nucleus accumbens - the center of motivation and pleasure
- Feeling of energy, inner drive, desire to act
b. Modulation of serotonin
Through its effect on the hypothalamus, limonene promotes the synthesis of serotonin
- Improves mood, emotional stability
c. Lowering cortisol
Inhalation of citrus essential oils has been proven to reduce salivary cortisol levels
- Less anxiety, more calm energy
3. Peripheral activation of the sympathetic nervous system
Limonene acts as a mild sympathomimetic (through its effect on adrenergic receptors):
- Increased heart rate
- Improved blood flow to the brain
- Increased arterial tone
- Subjectively, this is felt as a surge of energy and "light headedness"
| Impact | Biochemical Basis | Effect |
|---|---|---|
| Activation of the limbic system | Binding to OLF receptors | Immediate emotional response |
| Stimulation of dopamine | Nucleus accumbens | Motivation, drive |
| Modulation of serotonin | Hypothalamus | Improved mood |
| Reduction of cortisol | HPA axis | Calmness, stress reduction |
| Increased mitochondrial activity | Influence on PGC-1α | More energy |
Ovulatory phase (days 13-16)
Femininity, sensuality, and libido increase.
Essential oils that are needed during this period: essential oils of flowers, aphrodisiac essential oils (magnolia, ylang-ylang)
The ovulatory phase is the peak of female vitality, magnetism and social activity. It lasts from about day 12 to 16 of the cycle (on average) and is marked by high levels of estrogen and a sharp jump in luteinizing hormone (LH), which provokes the release of an egg. At this time, libido increases naturally, and the body craves contact, beauty, pleasure, and inner radiance. The essential oils we have named perfectly emphasize this phase, as they work both at the level of the endocrine system and at the level of psycho-emotional and sensory resonance.
Magnolia works with the heart center - it opens the ability to love, not only as a partner, but as yourself, to the world. It balances emotional tension, calms the inner dialog and allows you to feel yourself in the body. We call the scent of magnolia the scent of a queen. Because only queens smell like this.
Its scent works directly with the first and second chakras (root and sexual energy), revealing the ability to accept pleasure, enjoyment, and physicality. Ylang-ylang activates the feminine magnetism, the one that requires no effort - only permission. It is an oil that teaches you to trust the flow, the body, and the touch. It relaxes you deeply - but does not take you out of your tone.
How to use: as a perfume
- Spot on in its pure form
- Or diluted with a base oil 1:1. For example,
3 drops of magnolia
1 drop of ylang ylang
4 drops of jojoba oil
3. Sweet Marjoram - Anaphrodisiac
If we feel overly excited and need to tame our sexual energy a little, then in the world of essentials there is the concept of anaphrodisiac. This includes sweet marjoram essential oil. And we just need to breathe a little through a diffuser or through a nasal inhaler and our libido will gently calm down.
The luteal phase (days 16-28)
During this time, progesterone peaks and estrogen decreases. This phase is often accompanied by PMS, swelling, irritability, and heaviness.
Key essential oils:
Calming - lavender
Grounding - vetiver
Bloating - coriander seed
1. Lavender (Lavandula angustifolia)
Key action: calming, balancing the nervous system
Molecules:
- Linalool - has a pronounced sedative and muscle relaxant effect
- Linalyl acetate - acts as an anxiolytic, reduces the excitability of the nervous system
Mechanism of action:
Linalool acts on GABA receptors (γ-aminobutyric acid) in the central nervous system, increasing their activity. This reduces anxiety, tension, improves sleep, and relaxes the body.
At the same time, linalyl acetate acts as a muscle relaxant, relieving tension in the lower abdomen, shoulders, and lower back - typical areas of tension during the luteal phase.
How to use:
Of course, you can use the methods we already know: diffusion, massage in diluted form. But we advise you to pay attention to the bath as a way to use essential oils in this phase.
You will need:
100 grams of milk
1 tbsp of honey
5-8 drops of lavender EO
Mix it all thoroughly and pour it into the bath water when you have already immersed yourself in it.
2. Vetiver (Vetiveria zizanoides)
Key action: grounding, stabilization, deep relaxation
Molecules:
- Khusimol, Vetivone, Vetivenol - unique sesquiterpenes with a deep effect on the limbic system
Mechanism of action:
Vetiver essential oil, due to the content of heavy sesquiterpenes, in particular vetivone and juzimol, acts on the nervous system as a natural modulator of inhibitory GABA receptors, promoting deep calm, reducing anxiety and stabilizing the emotional background. It affects the limbic system through the olfactory canal, calming amygdala hyperactivity, and inhibits excessive cortisol secretion through the HPA axis, which is especially important during the luteal phase, when the body is sensitive to stress. Due to the slow release of heavy molecules, vetiver creates a long-lasting effect of grounding, inner peace and support in moments of emotional vulnerability.
How to use
Apply to the feet at bedtime. In its pure form, 1 drop or diluted with 1:1 base oil.
Foot bath: Pour warm-hot water into a container convenient for you, add 3-5 drops of vetiver, mix thoroughly, as it is thick and viscous. Let your feet soak in this bath for up to 10 minutes.
3. Coriander seeds (Coriandrum sativum, seeds)
Key action: antimeteoric, anti-inflammatory, improves digestion
Molecules:
- Linalool, α-Pinene, γ-Terpinene
Mechanism of action:
Linalool in coriander has a pronounced effect on the smooth muscles of the gastrointestinal tract, reducing bloating, spasms, gas formation. This effect is realized through the effect on the enteric nervous system (the intestine's own nervous system) - peristalsis improves, mucosal inflammation decreases.
How to use
Abdominal massage blend
30 ml of base oil (e.g. jojoba)
20-25 drops of coriander seed oil
Optionally, you can add (cardamom oil, ginger oil, black pepper oil). Essential oils of spices work well with excessive flatulence.
4 Phases of the Cycle - 4 Physiological and Endocrine Landscapes
Each phase is important, each requires a special attitude in its own period. It's like a roller coaster: at first you don't know what's coming, and after the second ride, you start to get into the rhythm. Thanks to essential oils, these “roller coasters” can be at least eased, if not controlled.
You can buy essential oils on the Aroma Fields website