Flu season brings a mix of sniffles, body aches, congestion, and general “I can’t get off the couch” energy. While essential oils aren’t a cure for the flu, many people use them as natural support for easing symptoms, boosting comfort, and creating a more soothing environment at home. If you’re looking for gentle, plant-based ways to feel better during flu season, here are the top essential oils that can help—plus safe and simple ways to use them.

Please note: I am not a doctor or medical professional. Please consult a healthcare professional before using or diffusing, especially if you have asthma, are pregnant, or have chronic medical conditions, and check with your vet if you have pets as some essential oils are toxic to animals.

A few other tips for using essential oils during flu season:

Dilute your oils before applying to the skin; I like coconut or almond oil most.
Don’t ingest; stick to topical application or diffusing only.
Start slow; essential oils are highly concentrated, so you don’t need much to feel the effects.
If your flu symptoms worsen or last more than a few days, contact a healthcare provider. I’ve found essential oils work as an add-on to alleviate symptoms, not a treatment in and of itself.
Give pets the option to leave the room (ex: don’t lock them in the bedroom with you) even if you’re using an oil that is okay for them; they are much more sensory sensitive.

PS: none of the oils linked are related to an MLM; you can find them on Amazon and I’ve found the quality to be essentially identical to the ones I used to order from YL.

the best essential oils for flu season

eucalyptus

Eucalyptus, aka nature’s vapor rub, is incredible for respiratory relief, especially during flu season. It helps clear mucus, supports clearer breathing, and is refreshing without being too sharp (if that makes sense). A few ways I love to use this oil:

Add 2-3 drops to a bowl of hot water, cover your head with a towel, and breathe deeply for a minute.
Add 2-3 drops to your towels before drying for a spa-like experience that also keeps your airways open after showering,
Diffuse on its own.

peppermint

Peppermint is my absolute favorite oil whenever I’m feeling congested as it helps open up my airways. It’s cooling and refreshing, helps eliminate sinus pressure, and makes breathing easier. I’m also prone to tension headaches during flu season, and peppermint really helps alleviate them.

I like to diffuse this with other oils (like lavender or frankincense), but you can also mix it with a carrier oil (like coconut) and apply it to your chest for easier breathing. I personally prefer to apply it to my back instead; for some reason it still clears my airways but feels a little more gentle on my skin than applying to my chest.

tea tree

I never loved tea tree until I walked into an ALO store and noticed how clean the air seemed; it also gave me a boost of clarity, but was barely noticeable as far as scent goes. They sell their own blended oil, which I love (it diffuses clean, whereas some store oils tend to really cloud the air), and it’s my favorite oil when I need symptom relief but don’t want fragrance in the air.

Tea tree is naturally purifying and reduces airborne irritants, so I diffuse this after being out with people to cleanse the air; I also love to use it on days when I’m more sensitive to fragrance and prone to migraines. Another great way to use it is adding it to distilled water in a spray bottle for a little DIY cleaning spray (especially if you don’t have an air purifier). If you are traveling and staying in a hotel, I highly recommend bringing tea tree with you (plus this tiny yet powerful $10 travel diffuser).

Tea tree is extremely potent, so you don’t need many drops in your diffuser to get the results. Avoid using it topically since it is so strong.

lavender

Lavender shines when it comes to promoting rest—something you absolutely need when fighting the flu.

One of the most versatile oils, lavender is a natural anxiety-reliever and helps you rest and sleep better, which is crucial during flu season. With more restful sleep, your body recovers quicker, so I recommend diffusing this at night. I also apply this to my wrists as part of my wind-down routine, or mix it with distilled water to make a pillow spray before bedtime.

If you’re actively fighting the flu or a cold, apply a few drops to an Epsom salt bath to ease muscle aches and fatigue.

lemon

Truth be told, I don’t typically love citrus essential oils, especially during the cozy winter season. That being said, lemon is great for indoor air quality and can give you an energy boost if you’re feeling fatigued. It’s also going to gently ease congestions, so I recommend it if you have more sensitive sinuses.

Lemon is best diffused in the morning, as it tends to wake you up, but I also like to diffuse it before having friends or family over to freshen up the space. Avoid applying this topically, as citrus oils can cause photosensitivity.

frankincense

An essential oil staple, frankincense is incredibly grounding and soothing. I always turn to this oil when I feel run-down, because it relaxes me while also opening up my airways. Known for reducing inflammation, I like to diffuse this overnight when I feel like my immune system is more prone to picking up a cold. I also like to place a few drops in the corner of my shower for a spa-like experience and grounding ritual.

the best diffuser blends for flu season

better breathing blend

3 drops eucalyptus
2 drops peppermint

The ultimate blend for congestion and fatigue, this provides near instant relief and works better than the vapor rubs you can buy in store (while also feeling a little more gentler, in my opinion). If it seems a little too minty for you, you can also add a drop or two of lavender to give it more of a grounding/ calming vibe.

rest and recovery blend

3 drops lavender
2 drops frankincense

While this isn’t the most immune-boosting blend, it helps me sleep SO good and I use it anytime I feel fatigued or like I might sense a cold coming on. It’s earthy, herbal, and deeply grounding without being too strong. This is in my bedroom diffuser pretty much constantly during flu season, and I credit it with helping me feel rested throughout the busy holiday season.

fresh air blend

2 drops peppermint
2 drops eucalyptus
1 drop lemon

This is great for clearing the air; it’s clean, but not too citrusy or sharp. I love to use this one before/ after I have company over or I’ve been out in larger crowds. It’s also one of my go-to’s during allergy season.

thieves blend

This is a blend that is really good for immune support, and some MLMs sell pre-made versions (this one is a non-MLM option). A powerhouse blend that boosts immunity and purifies the air, it can also be used to clean surfaces, so it’s definitely a household staple. I personally prefer to make my own and leave it in a dropper bottle so it’s ready to use.