Terpenes
Snapshot
Natural aromatic compounds found in plants that shape scent, flavor, and potential health effects—best known from cannabis, pine, citrus, and herbs.
What It Is
Terpenes are a large and diverse class of organic compounds produced by plants and some insects. They form the basis of essential oils and contribute to the distinctive aromas of herbs, spices, and fruits. In supplements and aromatherapy, terpenes are studied for their potential to influence mood, inflammation, and oxidative stress.
Where It Comes From
They are synthesized in plants through the mevalonate and methylerythritol phosphate pathways. Terpenes are abundant in citrus peels, conifers, cannabis, mint, lavender, rosemary, and countless other botanicals. Extraction is typically through steam distillation, cold pressing (for citrus), or CO₂ extraction.
Key Nutrients & Compounds
There are thousands of terpenes. Well-studied ones include:
Limonene (citrus) – uplifting aroma, possible antioxidant and digestive support.
Linalool (lavender) – calming scent, studied for relaxation and anti-inflammatory potential.
β-Caryophyllene (black pepper, cloves, cannabis) – interacts with CB2 receptors, showing promise for inflammatory modulation.
Pinene (pine, rosemary) – associated with alertness and bronchodilatory effects.
Health Benefits
Research suggests terpenes may influence stress response, mood, and inflammation. Limonene has been investigated for digestive support and antioxidant activity. Linalool shows calming and sleep-supportive potential. β-Caryophyllene demonstrates unique activity on cannabinoid receptors, possibly supporting pain and inflammation management. Their roles in essential oils and cannabis products highlight therapeutic potential, though clinical evidence is still limited.
Recommended Dosage
There is no standardized dosage for isolated terpenes. In essential oil blends or supplements, concentrations vary widely. Use only as directed on product labels and consult healthcare guidance before using terpene-rich extracts internally.
How To Use It
Terpenes are encountered through inhalation (aromatherapy), topical application (in essential oil blends), or as part of plant-based supplements. Many people experience them naturally when consuming herbs, citrus fruits, or spice blends.
Who Should Use It
Individuals interested in natural mood and stress support, aromatherapy enthusiasts, or those using plant-based supplements that highlight terpene content (such as hemp extracts or essential oils).
Possible Interactions or Cautions
Pure terpenes are highly concentrated and may cause irritation if undiluted. Not all terpenes are safe for ingestion. Some may interact with medications (e.g., limonene with certain chemotherapy drugs, β-caryophyllene with immune modulators). Pregnant or nursing individuals should avoid concentrated essential oils without medical guidance.
Final Thoughts
Terpenes bring plants to life with scent, flavor, and possible health benefits. While promising, most evidence comes from preclinical or early human studies, so they should be used with awareness and proper formulation.
Scientific Studies
Russo EB, Marcu J. Cannabis pharmacology: The usual suspects and a few promising leads. Advances in Pharmacology. 2017.
http://pubmed.ncbi.nlm.nih.gov/28366058
Cho JY, Kim PS, Park J, et al. Linalool suppresses inflammatory responses by inhibiting NF-κB activation in murine macrophages. International Immunopharmacology. 2010.
http://pubmed.ncbi.nlm.nih.gov/20849919
Zheng G, Kenney PM, Lam LK. Anethofuran, carvone, and limonene: Potential cancer chemopreventive agents from dill weed oil and caraway oil. Planta Medica. 1992.
http://pubmed.ncbi.nlm.nih.gov/1722629