There’s something deeply satisfying about lighting a candle while taking a bath, misting a room before guests arrive or plugging in an essential oil diffuser as you get your chores done. But those pleasant scents come with an invisible trade-off: They typically release particles and aerosols into indoor air, which you inevitably breathe in.
“Researchers have documented more than 2,500 chemical ingredients used to manufacture fragrances,” said Marie Bourgeois, a toxicology researcher and associate professor at the University of South Florida’s College of Public Health.
“Most have been used for decades. To be clear, their presence does not imply harm,” Bourgeois added.
Experts said there are potential risks to breathing in these substances — especially if you’re doing it frequently and over many years — though the exact amount you would need to inhale to experience any negative effect is often unclear.
If you’re frequently lighting a scented candle or spritzing freshener around the room, here’s what you need to know about scented home products and how to freshen things up without increasing your indoor air pollution.
What’s actually in that ‘fresh’ smell?
Scented candles, diffusers and room sprays contain a mix of aerosols. The two main types worth considering are known as VOCs and nanoparticles.
VOCs
Volatile organic compounds, or VOCs, refer to thousands of different gases that are emitted from liquids and solids. Examples include benzene, toluene, formaldehyde and acetaldehyde. These are commonly given off by smelly things like paraffin candles, air fresheners, cleaning supplies, gas stoves, paints, sealants and new carpeting or vinyl flooring, for example.
“VOCs are an extraordinarily large and diverse group of compounds,” Bourgeois said. For the most part, it’s not great to inhale any VOCs, but these chemicals have varying levels of toxicity, and their potential effects depend largely on how much you’re exposed to and for how long, Bourgeois said.
“Exposure to VOCs can impair lung function and increase inflammation of the respiratory tract lining,” said Manu D. Kaushal, a pulmonologist at MedStar Health in Olney, Maryland. “Common symptoms of this include coughing, throat irritation, wheezing and shortness of breath.”
People with preexisting respiratory conditions, such as asthma and chronic obstructive pulmonary disease (COPD), are particularly susceptible, he said.
Chronic exposure to VOCs may contribute to the onset or progression of asthma, increased risk of COPD, chronic bronchitis, recurrent respiratory infections and a decline in pulmonary function, Kaushal said.
Long-term exposure to certain VOCs has been linked to additional health effects including the formation of various cancers and issues with hormone signaling, metabolism and fertility. However, most of these studies have not looked at candles or air fresheners in particular; the research is largely based on exposure from sources such as building and construction materials, furnishings and carpets, cleaning products, cigarette smoking and cooking emissions.
Nanoparticles
Experts are also concerned about nanoparticles, also known as ultrafine particles, which form when chemical vapors like VOCs react with ozone, a gas in the atmosphere that’s present outdoors and indoors.
For example, essential oil diffusers can emit terpenes, aromatic VOCs found in plants, such as limonene and alpha-pinene, said Andres Splenser, an endocrinologist with Memorial Hermann in Houston. “These react with indoor ozone to form secondary pollutants, including formaldehyde and ultrafine particles.”
These particles are so small that they can easily be inhaled and deposited deep in your lungs. Research suggests a link between exposure to fine particulate matter and a higher incidence of cardiovascular disease and respiratory disease, though more research is needed to determine exactly how damaging certain particles might be and in what amounts.
Healthier ways to make your home smell better
“Chemicals make up everything,” Bourgeois said.
“Almost all scents and odors are the result of VOCs,” she added, even if something is marketed as “natural” or “plant-based.” However, it is possible to create a space that feels clean and inviting while minimizing your exposures.
Factors such as a product’s concentration, frequency of use, ventilation in the home and your underlying health all play a role in how potentially risky an exposure could be.
Instead of feeling pressed to rid your home of any and all scented items, try implementing these steps to lower your risk in manageable ways.
Eliminate smells at the source
Before reaching for a candle or spray to mask rotten or sour smells, try to remove them first. Some ways you can get rid of funky smells include:
- Taking out the trash regularly.
- Cleaning the refrigerator and discarding spoiled food.
- Washing laundry, pet bedding and soft surfaces like couches and fabric-lined chairs.
- Checking for mold or water damage in your home if the air smells stale.
Read labels
If you do buy a scented product, Splenser said to look for options that are free of phthalates.
Phthalates, particularly diethyl phthalate and di(2-ethylhexyl), are the primary endocrine disruptors (chemicals that affect the endocrine system) in scented products, said Splenser. “They interfere with androgen and estrogen signaling, alter thyroid hormone metabolism and disrupt reproductive development.”
The best way to avoid them is to purchase products that clearly state “phthalate-free” on the label, he said.
Bourgeois also recommended choosing products that state on the label, or very clearly on the manufacturer’s website, that they are free of the following:
- Terpenes (limonene, linalool, pinene)
- Benzene
- Formaldehyde
- Synthetic musk and cashmeran
While candles made of 100 percent beeswax or soy “may produce slightly less soot,” Bourgeois said, “any burning candle releases VOCs and particulate matter.”
To note, the U.S. Consumer Product Safety Commission (CPSC) sets requirements restricting lead content in candle wicks, but there are otherwise no ingredient restrictions for these products.
The International Fragrance Association (IFRA) maintains research-based standards for a wide range of fragrance uses, including personal and home care items, to guide the formulation of fragranced consumer products. “The IFRA Standards limit, ban or restrict the use of certain fragrance ingredients and are the benchmark for fragrance safety used by the majority of the global fragrance sector,” global communications director Charles de Lusignan said in an email. “The IFRA Standards have a category for products like candles and diffusers (Category 12) specifically taking into account their specific intended uses.”
Use fragrances more intentionally
Opening windows or using exhaust fans can help dilute indoor pollutants, though Bourgeois noted that outdoor conditions (such as pollen, humidity or even outdoor air pollution) can sometimes irritate your lungs, eyes and throat, too.
Cutting down on how long you burn a candle may also reduce your exposure to potentially harmful VOCs and nanoparticles. “Candles expose more wick as they are burned,” Bourgeois said. “Soot production is directly proportional to the length of the exposed wick.”
If you’re wondering whether nonelectric essential oil diffusers and candle melts result in fewer VOCs and nanoparticles compared with lighting a candle or using a plug-in scent, the answer is, unfortunately, no. In fact, “they have higher concentrations of fragrance chemicals and more surface area of heated wax, which means more chemicals evaporate into the air,” Bourgeois said.
In theory, you could just open up a candle and not light it — you will still get some exposure to VOCs, but a smaller amount because you’re avoiding combustion.
Make your own natural scents
Some simple, creative methods can make a home smell pleasant without relying on heavily fragranced products. Bourgeois and Splenser recommended preparing the following:
- Simmer pots: If you have an electric stovetop, heat water in a pot with citrus peels, cinnamon sticks or cloves and let simmer on low.
- Fresh herbs: Place rosemary or eucalyptus in different rooms.
- Natural potpourri: Combine dried citrus slices, herbs or flowers and place them in a small bowl or breathable sachet to gently scent drawers, closets or other spaces.
- Odor absorbers: Set out bowls of baking soda or coffee grounds in areas like the fridge, closets or near trash bins to help neutralize stinky smells.
Still, even these approaches aren’t entirely chemical-free. “Your natural methods all rely on VOCs,” Bourgeois said. “Almost all scents and odors are the result of VOCs.”
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