Lavender seems to be everywhere these days. From Starbucks’ iced lavender matcha and latte to snack bars, teas, and even skincare products, this fragrant purple plant has become one of the trendiest ingredients around. The New York Times even wondered if lavender might be the new pumpkin spice. All this buzz got me thinking, are there real health benefits behind lavender, or is it just another marketing moment dressed up in purple?
It turns out, lavender isn’t new to the wellness scene. It has been used in herbal medicine for centuries and has only recently gained scientific recognition for its potential effects on health and well-being. Modern research points to four main areas where lavender may have real benefits: sleep, stress and mood, pain, and skin health.
When it comes to stress and sleep support, lavender has earned its reputation as one of nature’s most soothing natural remedies. Studies suggest that lavender may help the body increase melatonin levels, which can promote better rest. In a review of 15 studies, researchers found that inhaling essential oils such as lavender helped ease mild sleep disturbances. Another study compared two groups, one that practiced good sleep hygiene and another that combined those same practices with lavender aromatherapy. The group using lavender reported feeling more refreshed and better rested upon waking. Even infants appear to benefit, research on colicky babies showed that using lavender oil for massage and aromatherapy helped reduce their symptoms. Adults with anxiety have also reported sleeping longer and more soundly after taking lavender orally.
The connection between lavender and emotional well-being goes beyond better sleep. Lavender may calm the nervous system, lower blood pressure, and support overall mood balance. Multiple studies have suggested that it can help reduce anxiety and mild depression. One meta-analysis spanning eight research databases found that people who took 160 mg of lavender oil capsules reported a significant decrease in anxiety symptoms. In fact, a 2010 study found lavender’s effects comparable to Lorazepam, a common anti-anxiety medication. In another study, older adults who drank lavender tea twice a day for two weeks reported less anxiety and depression. New mothers may also benefit, research found that lavender aromatherapy helped postpartum women reduce stress and emotional discomfort in the months following delivery.
Beyond its calming effects, lavender may also help ease certain types of pain. Studies show that lavender essential oil can be especially helpful for those who experience headaches and migraines. One 2016 study reported that participants who used lavender therapy for three months had lower scores on a headache assessment scale than those who didn’t. In a small study, participants who inhaled lavender essential oil for fifteen minutes experienced less frequent and less intense headaches. Women may also provide relief for menstrual pain. Women who inhaled lavender for thirty minutes a day during the first three days of their cycle experienced less discomfort after two months, and applying diluted lavender oil topically to the abdomen topically can offer additional relief. The National Cancer Institute even recommends aromatherapy with lavender for people undergoing cancer treatments to help manage mood and pain-related side effects, a reminder that how we feel emotionally can influence how we experience pain physically.
Lavender’s health benefits extend to the skin as well. Studies have shown that lavender can support wound healing by improving collagen production after surgery. Its antimicrobial properties make it useful for acne-prone skin and other irritations, which is likely why lavender was historically used to treat burns. Modern research also points to its potential for soothing eczema, dermatitis, psoriasis, itching, and rashes. With its gentle yet effective nature, lavender has become a popular ingredient in many natural remedies and skincare products designed to calm and restore the skin.
Using lavender safely and effectively depends on understanding the form and type of lavender being used. Different parts of the plant serve different purposes. The dried flower can be used in tea or potpourri, while essential oils are typically used for aromatherapy, massage oils, or topical skincare. Essential oils are not meant to be ingested unless they are specifically labeled as food-grade and paired with a carrier oil. If you’ve ever tasted lavender that reminded you of soap, it may have been the wrong variety. The types best suited for food and beverages are Lavandula angustifolia or Grosso lavender. If you’re looking to experiment with lavender at home, you can add a few drops of essential oil to your bath, mix it with coconut or jojoba oil for massage, or use it in a DIY room spray for a relaxing aroma.
Of course, like any natural remedy, lavender may not be right for everyone. It’s always best to patch-test before applying it to your skin. A 2019 study linked lavender oil exposure to premature breast development in a few children, but researchers noted that the products used could have contained other endocrine-disrupting ingredients. While that doesn’t necessarily mean lavender was the cause, it’s a reminder that not every natural ingredient works the same for everyone.
At the end of the day, lavender offers a variety of potential health benefits, from promoting restful sleep and easing stress to soothing pain and supporting skin health. How effective it is depends on the type of lavender, how it’s used, and each individual’s response. And while those trendy lavender lattes may look beautiful, we don’t always know how much lavender they contain or what type. Whether or not lavender becomes the next “pumpkin spice” might still be up for debate, but taking a quiet moment to sip lavender tea, breathe in its aroma, or relax with a lavender-scented bath might be exactly the kind of stress and sleep support we could all use a little more of.