Fragrances: The Good, The Bad, and The Ugly
Fragrance is everywhere — in our shampoo, our laundry detergent, our hand soap, even in the “fresh” air we breathe in offices, gyms, and stores. But not all fragrances are created equal. Some can actually support health and well-being, while others may be quietly undermining it.
The Good: Nature’s Aromatherapy
Humans have been using natural scents for thousands of years — long before chemical perfumes existed. The fragrance of a rose, the zest of an orange peel, or the calming aroma of lavender aren’t just pleasant — they can have measurable effects on the body and mind.
Natural plant-based scents are made up of complex molecules called volatile organic compounds (VOCs), but in this case, they’re naturally occurring. These compounds interact with the olfactory system (our sense of smell) and can influence mood, stress response, and even certain body functions.
Examples of natural fragrance benefits:
Lavender — shown in studies to promote relaxation and improve sleep quality [1].
Citrus (lemon, orange, bergamot) — linked to improved mood and reduced stress hormones [2].
Rose — associated with reduced anxiety and a sense of calm [3].
Eucalyptus — may help open airways and improve mental clarity [4].
These scents, when inhaled in natural amounts from fresh plants or high-quality essential oils, can provide gentle, therapeutic effects. Importantly, nature packages them in balanced, safe concentrations — you’re not bombarded with a single synthetic chemical, but with a complex, balanced aroma that your body can process.
The Bad: Synthetic Fragrances
Unfortunately, most “fragrance” you see listed on a product label isn’t coming from a flower or fruit — it’s coming from a lab. Synthetic fragrances are usually made from petrochemicals (petroleum-derived compounds), and the exact ingredients are often proprietary secrets. That means companies aren’t legally required to list them individually, even though over 3,000 chemicals are approved for use in fragrance manufacturing [5].
Common fragrance chemicals include:
Phthalates — used to make scents last longer; linked to hormone disruption, fertility problems, and developmental issues [6].
Synthetic musks — persistent in the environment and may accumulate in human fat tissue [7].
Benzene derivatives & aldehydes — some are known irritants or even potential carcinogens [8].
How synthetic fragrances can affect health:
Brain — Some compounds can act as neurotoxins, affecting mood, memory, and nervous system function.
Endocrine system — Certain fragrance chemicals mimic or block hormones, potentially disrupting reproductive health and thyroid function [9].
Immune system — Frequent exposure can contribute to allergies, asthma, and chronic inflammation.
Other organs — The liver and kidneys must metabolize these chemicals, adding extra detoxification burden.
The Ugly: Hidden Fragrance Bombs in Your Home
If synthetic fragrances in perfumes and lotions are “bad,” the ugly is how deeply they’ve invaded household products — and how long they stick around.
Big offenders include:
Cleaning products
Candles (especially scented paraffin candles)
Laundry detergents and fabric softeners
Air fresheners and plug-ins
These products release a mix of volatile organic compounds (VOCs) — not the good plant kind, but the chemical kind. Indoors, these VOCs react with ozone and other compounds in the air to form secondary pollutants like formaldehyde and ultrafine particles [10].
Even worse, these chemicals can cling to:
Fabrics — clothes, curtains, upholstery
Floors — especially carpets
Walls and ceilings
This means you can be breathing them in for days or weeks after the initial exposure, even if you can’t smell them anymore.
Why This Matters
Indoor air can be 2–5 times more polluted than outdoor air according to the EPA [11], and synthetic fragrances are a major contributor. The average person is exposed to multiple fragrance chemicals daily without realizing it — and many of these haven’t been tested for long-term, combined exposure effects.
A Healthier Way Forward
You don’t have to give up pleasant scents to protect your health. Here are some swaps and strategies:
Choose fragrance-free or naturally scented products — look for brands that list every ingredient.
Use essential oils carefully — opt for pure, high-quality oils and diffuse in moderation. Be mindful that some essential oils are harmful to pets and may irritate the lungs of people with asthma or allergies.
Freshen air naturally — open windows, use indoor plants, simmer citrus peels and herbs on the stove.
Switch to unscented cleaning and laundry products — or make your own with vinegar, baking soda, and castile soap.
Avoid synthetic candles — choose beeswax or coconut wax with cotton wicks and essential oils.
Bottom Line
Natural fragrances from plants can offer real health benefits, but synthetic fragrances — especially in everyday household products — are a hidden source of toxins that can affect your brain, hormones, and overall health. By choosing natural, transparent, and minimal fragrance sources, you can enjoy beautiful scents without the hidden chemical load.
References
Lillehei AS, Halcon LL. (2014). A systematic review of the effect of inhaled essential oils on sleep. J Altern Complement Med, 20(6), 441-451.
Komiya M et al. (2006). Effects of citrus fragrance on immune function and depressive states. Neuroimmunomodulation, 13(1), 55-63.
Hongratanaworakit T. (2009). Aromatherapy with rose oil: effects on autonomic parameters and emotional responses. Nat Prod Commun, 4(2), 291–296.
Juergens UR. (2014). Anti-inflammatory properties of the monoterpene 1,8-cineole: current evidence for co-medication in inflammatory airway diseases. Drug Res, 64(12), 638–646.
International Fragrance Association (IFRA) Ingredients Database.
Swan SH. et al. (2005). Decrease in anogenital distance among male infants with prenatal phthalate exposure. Environ Health Perspect, 113(8), 1056–1061.
Reiner JL, Kannan K. (2011). A survey of polycyclic musks in the U.S. population: NHANES 2005–2006. Environ Sci Technol, 45(7), 2536–2542.
Steinemann A. (2016). Fragranced consumer products: exposures and effects from emissions. Air Qual Atmos Health, 9, 861–866.
Diamanti-Kandarakis E. et al. (2009). Endocrine-disrupting chemicals: an Endocrine Society scientific statement. Endocr Rev, 30(4), 293–342.
Nazaroff WW, Weschler CJ. (2004). Cleaning products and air fresheners: exposure to primary and secondary air pollutants. Atmos Environ, 38(18), 2841–2865.
U.S. Environmental Protection Agency. The Inside Story: A Guide to Indoor Air Quality.