Are Scented Candles the Ultimate Symbol of Autumn Comfort—Or Harmful to Your Health?

Nothing says fall coziness quite like a burning candle and the aroma of pumpkin, cinnamon spice, or apple wafting through the air.

But burning a scented candle isn’t just a seasonal hallmark; it can help you feel calm and happier, Amy Brown, MD, an adjunct associate professor of public health at New York Medical College School of Medicine, told Health. “Many people use candles for wellness routines,” Brown said. “If candles are a source of stress reduction, it may improve other bodily issues related to stress such as headaches and body aches.”

However, scented candles come with a downside: They release pollutants and particles into the air. But how toxic are these chemicals? And how might they affect your body?

Before you strike a match and settle in with a throw blanket, here’s what you need to know about the connection between scented candles and health.

Certain types of candles emit chemicals called volatile organic compounds, or VOCs. The VOCs benzidine, acetaldehyde, and formaldehyde potentially cause cancer and have been found in scented candles, Jennifer Dunphy, DrPH, MBA, author of “The Toxin Handbook for Families: What You Need to Know to Protect Your Family in a Modern World,” told Health. Another VOC, toluene, may be released from candles made of paraffin, a wax with a petroleum base, and can cause irritation, dizziness, and other symptoms.

However, “it is important to put this into perspective,” Brown pointed out. “The concentration of VOCs that are generated from scented candles are exponentially smaller than the VOCs generated by tobacco smoke and other occupational hazards such as glues, paints, and construction materials.”

Tobias Banks, DO, an internal medicine hospitalist at OhioHealth Grady Memorial Hospital, agreed. “Combustion from candles does cause indoor air pollution,” he said. “[But] generally, vapors and gasses released from burning candles are at low enough levels that it should not have any major impact on health.”

Though the concentration of potentially harmful chemicals in scented candles may be low, Dunphy said that what’s important is how often you’re inhaling them. “These are not chemicals we want to breathe in on a regular basis,” she said.

But what constitutes a regular basis? According to Brown, there is no “magic” amount of exposure deemed unsafe; instead, several factors are considered when determining risk. They include how often you burn scented candles, how well-ventilated your home is, and whether you or anyone you live with is more sensitive to pollutants.

“Individuals with asthma or allergies may be more sensitive and more easily develop respiratory or skin symptoms from exposure to scented products,” Brown said. “Children have unique respiratory physiology and a variety of factors that make them more sensitive to the environment and are capable of inhaling a higher effective dose of environmental pollutants due to these factors.”

Some experts agree that most people don’t need to stop burning scented candles if it brings them happiness. However, people who are sensitive to pollutants or simply want to avoid exposure to chemicals may want to choose higher quality candles.

To burn a “healthier” candle, Dunphy said, avoid paraffin and select candles made out of natural materials like soy or beeswax.

“These are not only good because you are avoiding the paraffins, which release toxic chemicals, but they also tend to burn slower and produce less soot,” Dunphy said.

Dunphy also recommends avoiding synthetic fragrances and opting for candles scented with natural oils. “Additionally, the coloring of candles can release further benzene derivatives into the air, so try to select undyed candles,” she said.

Banks said you can also try wax warmers to avoid combustion. However, the same rules apply when choosing the type of wax and scents: “Stronger scented candles are more likely to lead to increased sensitivities; those candles should be avoided in general unless they are lit in a large, well-ventilated room.”

Dunphy said if you want to avoid scented candles altogether, you can always go the DIY route. “To substitute candles, I recommend boiling water with fragrant herbs, fruit, and spices,” she said. They “smell great and have no known health risks.”