PMS and Clary Sage Oil: What One Small Trial Measured

PMS is defined by timing, not by a single mood. ACOG says the symptoms must be present in the 5 days before a period for at least three cycles in a row, end within 4 days after bleeding starts, and interfere with some normal activities. That definition shapes how to read the one clary sage trial on PMS, because it asked a very specific question.

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What the clary sage trial measured

A pooled analysis of aromatherapy for PMS gathered eight randomized trials, all using a single oil, and found lower PMS scores overall, with very large disagreement between trials (Es-Haghee et al., 2020). Lavender, orange blossom and rose were each used in two of the trials; yuzu, geranium and clary sage in one each. The clary sage trial, from India in 2020, had 60 women with PMS: 30 breathed clary sage oil from a diffuser for 20 minutes and 30 breathed water. The outcome was high-frequency heart rate variability, which was significantly higher with the oil. That tells us the body responded to something in the room during a single session. It does not tell us whether a month of premenstrual symptoms changed, and the authors of the pooled analysis themselves call for more trials with different oils and durations.

Lavender shows the same pattern. In a Japanese crossover study of 17 women, 10 minutes of lavender scent in the late luteal phase raised heart rate variability and lowered two mood subscales, depression-dejection (p = 0.045) and confusion (p = 0.049), compared with water (Matsumoto et al., 2013). It is a lovely small study of a short session, with p-values just under the usual threshold. Our reading is that a trial able to say something about PMS itself would need clary sage on its own, a comparison people cannot tell apart by smell, and a symptom scale scored over several cycles. Until then, we will not tell you the oil is for PMS.

What ACOG puts ahead of any oil

ACOG says mild to moderate PMS often eases with lifestyle and diet changes (ACOG, Premenstrual syndrome). Its list includes regular aerobic exercise, with a goal of at least 30 minutes most days, regular sleep and wake times, relaxation methods such as breathing exercises, meditation and yoga, and massage as another relaxation therapy. It says 1,200 mg of calcium a day can help reduce physical and mood symptoms, and that magnesium may reduce bloating, breast tenderness and mood symptoms. It also cautions that most advertised PMS products are untested or unproven, and recommends talking to your ob-gyn before taking any product or supplement.

Two parts of that page are worth highlighting. Depression and anxiety are the most common conditions that overlap with PMS, and about half of women seeking treatment for PMS have one of them; with depression, symptoms are often present all month. And PMDD is a severe form of PMS that affects a small percentage of women and can interfere with work or relationships, for which ACOG says SSRIs can help some women. If low mood is the main thing, or if you are having thoughts of harming yourself, call or text 988 in the U.S. or see a clinician. A bottle of oil is not the step to take.

A scent ritual, with a diary

If you simply like clary sage and want a little ritual in the days before your period, short sessions are the scale the studies above used, and ACOG's suggestion to rate symptoms daily for 2 to 3 months works as a gentle way to see whether anything shifts for you. Our inhalation guide covers how to enjoy the aroma. For skin use, we recommend diluting to 0.5% to 2% in a carrier oil and patch testing first (our dilution guide has the steps). We sell the oil on its own, without diffusers or carriers, so those come from elsewhere.

We say clary sage is not the oil to reach for before driving, and we avoid it in pregnancy. A missed period alongside PMS-like symptoms is a reason for a pregnancy test and a call to an OB-GYN or midwife. If migraine, asthma or seizure disorders worsen before your period, ask your physician before adding a strong fragrance to your routine, since ACOG lists them among conditions that can flare. Cramps are a separate question, and our cramps article covers them. The women's health overview shows what has and has not been studied.

Enjoy the scent, keep a diary, and let the exercise, sleep and your ob-gyn do the heavy lifting.

Clary Sage Essential Oil bottle

Clary Sage Essential Oil

Clary Sage Essential Oil from our own shop, in sizes from 0.5 oz to bulk.

From $19.99

Shop Now →

Sources & Further Reading