Pure Aromatherapy for Body, Mind & Spirit
Essential Oils for POTS – Aromatherapy for Comfort, Nausea, Relaxation and Self-Care
Essential oils for POTS such as Peppermint, Ginger Root, Lavender, Lemon, Rosemary, Frankincense, Roman Chamomile, and Spearmint can be incorporated into a supportive aromatherapy routine for cooling comfort, nausea-related comfort, relaxation, mental refreshment, sleep routines, and emotional well-being.* Peppermint and Ginger Root offer fresh, invigorating aromas for cooling and nausea-focused aromatherapy; Lavender, Roman Chamomile, and Frankincense are especially suited to calming and evening routines; while Lemon, Rosemary, and Spearmint provide bright, refreshing aromas when fatigue or brain fog makes the day feel more difficult.* Ready-to-use options featured in this guide include Peppermint and Lavender Hydrosol Sprays, Lavender and Ginger Root Roll-Ons, Sweet Dreams Essential Oil Blend Spray, Frankincense-Myrrh Massage Oil, and personal aromatherapy inhalers, along with simple DIY blends for cooling, nausea-related comfort, mental refreshment, and relaxation. Essential oils do not treat the autonomic dysfunction responsible for POTS or control heart rate or blood pressure, but aromatherapy can provide a portable sensory tool for some of the everyday experiences that accompany living with POTS.*
Shop as you read: Explore the essential oils, roll-ons, hydrosol sprays, aromatherapy inhalers, massage oils, and blends featured throughout this guide. Product options are placed alongside the sections where they are most relevant, making it easy to learn about each aromatherapy approach and shop directly from the page.
What Is POTS?
POTS stands for Postural Orthostatic Tachycardia Syndrome.
When a person stands, gravity causes blood to shift toward the lower portion of the body. Normally, the autonomic nervous system makes rapid adjustments to heart rate and blood-vessel tone to help maintain adequate circulation.
In POTS, this response is altered.
Current diagnostic criteria generally include a sustained increase in heart rate of at least 30 beats per minute in adults—or at least 40 beats per minute in adolescents—within 10 minutes of standing, without the blood-pressure decrease required for a diagnosis of orthostatic hypotension. Symptoms must also be chronic and other explanations for the increased heart rate need to be excluded.
POTS can look different from one person to another.
Common symptoms include:
- Lightheadedness
- Rapid heartbeat or palpitations
- Weakness
- Fatigue
- Exercise intolerance
- Brain fog or difficulty concentrating
- Headaches
- Nausea or gastrointestinal symptoms
- Shakiness
- Sweating abnormalities
- Heat intolerance
- Sleep disturbances
Symptoms typically become worse while upright and improve when lying down.
POTS and the Autonomic Nervous System
The autonomic nervous system regulates many processes we rarely have to consciously think about, including heart rate, blood pressure, digestion, sweating, temperature regulation, and vascular responses.
POTS is therefore much more than simply having a fast heartbeat.
This also explains why symptoms can seem to involve many different systems at once.
Aromatherapy cannot normalize autonomic function or correct POTS. However, scent can become part of an intentional sensory routine involving breathing, relaxation, rest, cooling, and emotional regulation.*
That is where essential oils may have their most appropriate role.
8 Essential Oils for POTS Comfort
1. Peppermint Essential Oil
Peppermint (Mentha × piperita) is one of the most useful essential oils to consider for POTS-related comfort.
Menthol creates a pronounced cooling sensation, making Peppermint particularly appealing when heat or a sensation of overheating contributes to discomfort.*
Peppermint aromatherapy has also been studied for nausea in settings unrelated to POTS. Results have been mixed, so it should be regarded as a possible comfort measure rather than a treatment for POTS-related nausea.*
Its fresh aroma can also provide a mentally refreshing sensory experience during periods of fatigue or brain fog.*
Best for: cooling comfort, nausea-related aromatherapy, and mental refreshment.*
2. Ginger Essential Oil
Ginger (Zingiber officinale) has long been associated with digestive comfort.
Inhaled Ginger aromatherapy has been investigated for nausea, although existing research is not specific to POTS and the overall evidence remains limited.*
For someone who experiences nausea as part of POTS, inhalation may be preferable to extensive topical application.
Try adding a drop to a personal aromatherapy inhaler and inhaling gently as desired.
Best for: nausea-related comfort and grounding aromatherapy.*
3. Lavender Essential Oil
Lavender (Lavandula angustifolia) is particularly appropriate when POTS symptoms are accompanied by stress, difficulty winding down, or disrupted sleep.
Its aroma is widely used in relaxation-focused aromatherapy.*
Lavender can be diffused in the evening, added to a personal inhaler, or incorporated into a properly diluted body oil.
Best for: relaxation, bedtime routines, emotional comfort, and calming aromatherapy.*
4. Lemon Essential Oil
Lemon (Citrus limon) has a bright, clean aroma that can provide an uplifting and refreshing sensory experience.*
It may be especially appealing during periods of fatigue or when concentration feels difficult.
Lemon combines particularly well with Peppermint or Rosemary in a daytime inhaler.
Best for: uplifting aromatherapy and mental refreshment.*
5. Rosemary Essential Oil
Rosemary (Salvia rosmarinus) has a strong, invigorating herbal aroma.
It is traditionally incorporated into aromatherapy routines intended to create a sense of alertness and mental stimulation.*
For people experiencing POTS-related fatigue or brain fog, Rosemary may provide a refreshing sensory cue without implying that it treats the underlying neurological problem.
Best for: daytime aromatherapy, mental refreshment, and an invigorating sensory experience.*
6. Frankincense Essential Oil
Frankincense (Boswellia spp.) has a deep resinous aroma traditionally associated with meditation and contemplative practices.
It works particularly well when paired with slow, comfortable breathing and relaxation exercises.*
Frankincense can be useful during periods when physical symptoms themselves are creating emotional stress.
Best for: grounding, relaxation, meditation, and emotional comfort.*
7. Roman Chamomile Essential Oil
Roman Chamomile (Chamaemelum nobile) has a gentle, calming aroma.
It can be especially appropriate in the evening or during periods when physical symptoms make it difficult to settle and relax.*
Roman Chamomile combines beautifully with Lavender and Frankincense.
Best for: evening relaxation, emotional comfort, and bedtime aromatherapy.*
8. Spearmint Essential Oil
Spearmint (Mentha spicata) provides a softer mint aroma than Peppermint.
It can be an excellent alternative for people who enjoy mint but find Peppermint’s strong menthol character overwhelming.
Spearmint can be incorporated into refreshing inhalation blends and nausea-focused aromatherapy routines.*
Best for: gentle refreshing aromatherapy and nausea-related comfort.*
DIY Cooling Aromatherapy Inhaler for POTS
Heat intolerance is common among people with POTS.
A personal inhaler provides aroma without requiring widespread application to the skin.
Add to an aromatherapy inhaler wick:
- 5 drops Peppermint essential oil
- 4 drops Lavender essential oil
- 3 drops Lemon essential oil
Insert the wick into the inhaler and close securely.
When desired, hold the inhaler a short distance from the nose and take one or two gentle inhalations.*
The aroma does not lower body temperature or treat POTS, but Peppermint’s menthol character can create a refreshing cooling sensation.*
DIY Aromatherapy Blend for Nausea-Related Comfort
Combine in a personal inhaler:
- 5 drops Ginger essential oil
- 4 drops Peppermint essential oil
- 3 drops Spearmint essential oil
Inhale gently as desired.*
Peppermint and Ginger aromatherapy have been studied for nausea in clinical settings unrelated to POTS, with mixed but interesting results.* This blend should therefore be considered a comfort strategy rather than a treatment for nausea or POTS.
DIY Brain Fog & Mental Refreshment Inhaler
For periods when you want a bright, invigorating aroma, combine:
- 5 drops Lemon essential oil
- 4 drops Rosemary essential oil
- 3 drops Peppermint essential oil
Add to a personal aromatherapy inhaler.
Take one or two gentle inhalations when desired.*
This blend is intended to provide an invigorating sensory experience and should not be interpreted as treating cognitive dysfunction associated with POTS.
DIY Evening Relaxation Blend
Combine:
- 5 drops Lavender essential oil
- 4 drops Roman Chamomile essential oil
- 3 drops Frankincense essential oil
Use in a personal inhaler or appropriately in a diffuser.*
This combination creates a soft aromatic environment suitable for relaxation, slow breathing, meditation, or a bedtime routine.*
DIY POTS Comfort Roll-On
For people who tolerate topical essential oils well, combine in a 10 mL roller bottle:
- 2 drops Lavender essential oil
- 1 drop Frankincense essential oil
- 1 drop Peppermint essential oil
- Jojoba or another preferred carrier oil to fill the bottle
Apply sparingly to intact skin as desired.*
The purpose of the roll-on is sensory comfort and aromatherapy—not regulation of blood pressure, circulation, or heart rate.
Heat Intolerance and POTS
Heat can be particularly challenging for people with POTS.
Heat causes blood vessels near the skin to widen. For someone already struggling with orthostatic intolerance and blood pooling, hot environments can aggravate symptoms.
Hot showers, hot tubs, prolonged outdoor heat, and strenuous activity in warm environments may therefore be difficult for some people with POTS.
A cooling aromatherapy inhaler containing Peppermint can provide a refreshing sensory experience.*
Other practical cooling strategies may include air conditioning, fans, cool clothing, cold beverages when appropriate, and avoiding prolonged exposure to excessive heat.
Essential oils should complement—not replace—these practical strategies.
Nausea and POTS
Gastrointestinal symptoms can accompany POTS, including nausea.
Peppermint and Ginger aromatherapy have both been studied for nausea in populations without POTS.
The evidence is not conclusive, but inhalation is simple and may provide some people with temporary nausea-related comfort.*
A personal inhaler can be particularly convenient because it allows someone to stop immediately if the aroma makes nausea worse.
POTS, Brain Fog and Aromatherapy
“Brain fog” is one of the more frustrating symptoms reported by people with POTS.
People may describe difficulty concentrating, finding words, processing information, or maintaining mental energy.
Essential oils do not correct the physiological causes of POTS-related cognitive dysfunction.
However, strong fresh aromas such as Peppermint, Rosemary, and Lemon can provide an invigorating sensory experience.*
Think of aromatherapy as an environmental cue rather than a cognitive treatment.
Opening a Peppermint-Lemon inhaler before beginning a task, for example, can become part of a routine that signals, “Now I am going to focus.”
POTS, Stress and Emotional Well-Being
Living with unpredictable physical symptoms can itself become stressful.
People may worry about standing for long periods, becoming overheated, attending crowded events, exercising, traveling, or experiencing symptoms away from home.
Aromatherapy can provide a portable sensory ritual for moments like these.*
Lavender, Frankincense, Roman Chamomile, and Sweet Orange are particularly appropriate when the goal is relaxation and emotional comfort.*
Pair aromatherapy with slow breathing, meditation, EFT tapping, mindfulness, or another mind-body practice that feels comfortable.
Movement and POTS
Exercise and physical reconditioning can be important components of POTS management, but exercise programs need to be individualized.
Some POTS programs begin with activities that minimize upright stress, such as:
- Recumbent cycling
- Rowing
- Swimming
- Reclined or seated strengthening
- Gradually progressive resistance training
The goal is not to push through severe symptoms.
Aromatherapy can simply accompany the routine.*
A refreshing Peppermint, Lemon, or Rosemary inhaler might be used before comfortable activity, while Lavender or Frankincense may be preferred during the recovery and relaxation period afterward.*
People with POTS should follow individualized recommendations from their healthcare professionals regarding exercise.
Hydration, Salt and Compression
Aromatherapy is a complementary practice. It should not distract from the established strategies used to manage POTS.
Depending on the individual’s type of POTS and medical situation, clinicians may recommend increased fluid intake, additional dietary sodium, compression garments, physical conditioning, medication, or a combination of approaches.
Increasing salt is not appropriate for everyone, particularly people with certain cardiovascular, kidney, blood-pressure, or other medical conditions. Follow individualized medical advice rather than automatically adopting high-salt recommendations.
Compression garments can also help some people reduce blood pooling while upright.
Essential oils do not replace these measures.
A Note About Baths and Hot Showers
Many aromatherapy articles recommend hot baths.
That is not necessarily a good recommendation for POTS.
Heat can worsen orthostatic symptoms in some individuals, and standing in a hot shower may be particularly challenging.
If bathing is part of an aromatherapy routine, keep individual heat tolerance and safety in mind.
Aromatherapy inhalers and diffusers provide alternatives that do not require heat exposure.
Important Essential Oil Safety Considerations with POTS
POTS varies considerably from person to person.
Some people are also unusually sensitive to odors, heat, medications, or other environmental triggers.
Begin aromatherapy conservatively.
A personal inhaler is particularly useful because the aroma can be immediately removed if it becomes unpleasant.
Always dilute essential oils appropriately before applying them to the skin.
Do not ingest essential oils as a treatment for POTS.
If an aroma triggers headache, nausea, respiratory irritation, dizziness, or other unpleasant symptoms, discontinue its use.
Most importantly, do not use an essential oil in an attempt to manipulate heart rate or blood pressure.
Fainting, chest pain, severe shortness of breath, new neurological symptoms, sustained or unusual palpitations, or symptoms substantially different from a person’s usual POTS pattern warrant appropriate medical evaluation.
Creating a POTS Comfort Kit
Because symptoms can occur away from home, a small personal comfort kit may be useful.
Depending upon individual needs, it could contain:
- A Peppermint-Lavender cooling inhaler
- A Ginger-Mint nausea-comfort inhaler
- Water or an appropriate hydration product
- Any physician-recommended electrolyte or salt product
- A cooling cloth
- Personal medications
- Other items recommended as part of the individual’s POTS management plan
The essential oils are only one small part of the kit.
Their purpose is to provide a familiar, portable sensory tool for comfort.*
Frequently Asked Questions
What are the best essential oils for POTS?
Peppermint, Ginger, Lavender, Lemon, Rosemary, Frankincense, Roman Chamomile, and Spearmint are useful choices for comfort-focused aromatherapy.* The appropriate oil depends on whether the goal is cooling comfort, relaxation, nausea-related comfort, or mental refreshment.
Can essential oils treat POTS?
No. Essential oils do not correct the autonomic dysfunction underlying POTS and should not replace medical management.
Is Peppermint Essential Oil good for POTS?
Peppermint can provide a refreshing cooling sensation and an invigorating aroma.* Peppermint aromatherapy has also been studied for nausea, although research is not specific to POTS and results are mixed.*
What essential oils can I use for POTS nausea?
Peppermint and Ginger are the most interesting choices because both have been investigated as inhaled aromatherapy for nausea.* However, evidence remains limited and neither has been established as a treatment for POTS-related nausea.
What essential oils are useful for POTS brain fog?
Peppermint, Rosemary, and Lemon provide fresh, stimulating aromas that can create a sense of mental refreshment.* They should not be represented as treating cognitive dysfunction.
What essential oils are good for POTS-related stress?
Lavender, Roman Chamomile, Frankincense, Bergamot, and Sweet Orange are commonly incorporated into relaxation-focused aromatherapy.*
Can essential oils lower my heart rate during a POTS episode?
Essential oils should not be used as a method of controlling an abnormal heart rate. Follow the management strategies recommended by your healthcare professional.
Should I use warming essential oils for POTS circulation?
Not necessarily. Because heat commonly aggravates POTS symptoms, strongly warming preparations may be uncomfortable for some people. Cooling or neutral aromatherapy approaches may be preferable.
Is a diffuser or roll-on better for POTS?
A personal inhaler may be the easiest place to begin because it requires no skin application, is portable, and allows immediate control over exposure.
Aromatherapy as Part of POTS Self-Care
POTS is a complex autonomic disorder, and no single self-care practice addresses everything a person may experience.
Medical management may involve hydration, sodium when appropriate, compression, medication, carefully structured physical conditioning, and strategies for avoiding individual triggers.
Aromatherapy occupies a much smaller—but potentially enjoyable—place within that larger picture.
Peppermint can provide a refreshing cooling sensation.* Ginger or Mint aromas may offer nausea-related comfort for some people.* Lavender, Roman Chamomile, and Frankincense can become part of relaxation and bedtime rituals.* Lemon and Rosemary provide bright aromas when mental fatigue makes the day feel especially difficult.*
The objective isn’t to make an essential oil “treat POTS.”
It is to use scent thoughtfully as one more tool for creating moments of comfort, relaxation, refreshment, and intentional self-care while living with a chronic condition.*
Disclaimer
*These statements have not been evaluated by the Food and Drug Administration. This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
References
Raj SR, Fedorowski A, Sheldon RS. Diagnosis and management of postural orthostatic tachycardia syndrome. CMAJ. 2022;194(10):E378–E385.
Vernino S, Bourne KM, Stiles LE, et al. Postural orthostatic tachycardia syndrome (POTS): State of the science and clinical care from a 2019 National Institutes of Health Expert Consensus Meeting. Autonomic Neuroscience. 2021.
National Heart, Lung, and Blood Institute (NHLBI), National Institutes of Health. Postural Orthostatic Tachycardia Syndrome (POTS): State of the Science, Clinical Care, and Research.
National Institutes of Health. Recognizing POTS. NIH News in Health.
National Center for Complementary and Integrative Health (NCCIH). Peppermint Oil: Usefulness and Safety.
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