A Beginner’s Guide to Castor Oil Packs, According to a Nutritionist

POV: You’ve got your sleep hygiene down pat, your supplements dialed in, and you’re eating plenty of protein. But let’s be honest: there’s always room for improvement—particularly in the realm of hormone balance. Enter castor oil packs. They’re an underrated wellness tool to add to your self-care repertoire. As a woman with PCOS, they’ve been invaluable for my symptom relief. But PCOS aside, there are plenty of reasons to give castor oil packs a go! If you’ve considered trying one (thanks to a viral TikTok video or your loyal acupuncturist), scroll for the scoop on this natural, low-effort way to balance your body.

Featured image from our interview with Remi Ishizuka by Michelle Nash.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Ancient Remedy, Modern Solution

While modern wellness trends come and go, castor oil packs have stood the test of time. They have a rich history (dating back to ancient Egypt!), where the oil was revered for its healing properties. Fast forward to today: these packs are embraced in natural health circles as a holistic tool for detoxification, hormone balancing, digestive relief, and more.

What are castor oil packs?

At their core, castor oil packs are exactly what they sound like—a pack soaked in castor oil, applied to the body, typically with heat. Simple in nature, powerful in effect.

Here’s the breakdown:

• Castor oil: Known for its anti-inflammatory and healing properties.
• Cloth: An organic cotton or wool flannel is used to absorb the oil.
• Heat source: A heating pad or hot water bottle is placed over the pack to help the oil penetrate deeper into the body.

When applied to the skin, the castor oil pack encourages circulation and promotes healing to the targeted area, whether it’s your liver, abdomen, or joints. Best of all, they’re an affordable and effective tool to add to your natural health routine.

Who should use castor oil packs?

As a whole, anyone looking to boost their health can benefit from castor oil packs.

• Women with hormone imbalances: Castor oil packs may help balance hormones and support reproductive health.
• Those with digestive issues: If you’re dealing with bloating, constipation, or IBS, castor oil packs might offer relief.
• People suffering from inflammation: Thanks to castor oil’s anti-inflammatory properties, the packs can soothe areas of swelling or discomfort.
• Individuals with skin conditions: From acne to psoriasis, castor oil packs can help calm irritated skin.

Precautions: Consult with your healthcare provider before using a castor oil pack, especially if you’re pregnant or breastfeeding.

The Benefits of Castor Oil Packs

While much of the evidence is anecdotal, studies show castor oil can reduce inflammation and improve circulation. Many women swear by castor oil packs for helping with conditions like endometriosis, ovarian cysts, and digestive distress. As mentioned, they’ve been a part of my PCOS healing journey for years. These are reasons to utilize castor oil packs:

Digestive System

Suffer from wonky digestion? Castor oil packs may help. Applying them over the abdomen may help reduce bloating, improve bowel movements, and soothe an inflamed gut.

Lymphatic System

Castor oil is thought to aid lymphatic drainage, helping your body detox by promoting the flow of lymph—which is crucial for immune function.

Circulatory System

By improving blood flow, castor oil packs can relieve tension (and pain), including cramps and sore muscles.

Reproductive System

This is where castor oil packs get the spotlight. Women use them to support menstrual health, help with fertility, and balance hormones.

Castor Oil Packs for Hormone Health

Speaking of reproductive health, castor oil packs can help minimize hormonal imbalances. How so? They encourage better circulation to our reproductive organs and liver (where hormone metabolism— i.e., estrogen—occurs). If you typically experience PMS, painful periods, or are navigating fertility challenges, you may notice improvements with castor oil packs. For hormone health, specifically, aim to use a castor oil pack 2-3 times a week.

The Best Time of the Month to Use a Castor Oil Pack

Ideally, during your follicular phase (first half of your cycle). Caveat: if you’re trying to conceive, avoid using castor oil packs during menstruation and after ovulation.

1. Follicular phase—day 1 to ovulation: Consider using castor oil packs during the first two weeks of your cycle. This phase is all about building and nurturing your body’s energy reserves, making it a good time to encourage detoxification, support liver function, and promote circulation to your reproductive organs.
2. Luteal phase—after ovulation: You can also use castor oil packs in your luteal phase. However, if you’re trying to conceive, avoid them after ovulation. Increased heat in the abdominal area could interfere with early pregnancy.

Experience heavy bleeding? Use castor oil packs with caution. On the one hand, you may find relief from menstrual cramps but the heat and increased circulation can potentially intensify bleeding.

What are other reasons to use castor oil packs?

Beyond hormone balance and digestion, castor oil packs can support:

• Beauty and skincare: Castor oil is nourishing for the skin and can be used to treat dry skin—or even promote hair growth!
• Pain relief: Sore muscles, joint pain, and menstrual cramps can be alleviated with the soothing properties of castor oil packs.
• Detoxification: Regular use (2-4x per week) supports liver detox and encourages the body’s natural elimination processes.
• Stress reduction: Experience the soothing warmth of a castor oil pack for an instant boost in stress relief and relaxation.

How often should you use a castor oil pack?

Ideally, 2-4 times per week. You may notice benefits within a few weeks (but this depends on your consistency and the issue being treated). In terms of duration, try to keep it on for 45-60 minutes. While you use one, relax! Read a book, call a friend, listen to calming music, meditate, or watch a movie. In terms of side effects, most people experience none. (Though you may find the oil a bit messy or have mild skin irritation.)

How to Make a Castor Oil Pack

Ready to make your own? Here’s a step-by-step guide:

Materials needed:

• Organic castor oil
• Organic wool or cotton flannel cloth
• Plastic wrap (optional, to prevent mess)
• Heating pad or hot water bottle
• Old towel (castor oil can stain)

How to apply:

1. Soak the cloth in castor oil until saturated but not dripping.
2. Place the cloth on the desired area (most commonly over the liver or abdomen).
3. Cover the cloth with plastic wrap if desired, then lay the towel over it.
4. Apply a heat source for 45 minutes to an hour.
5. Relax—read a book or listen to calming music while the pack works its magic.

Safety tips: Always test a small amount of oil on your skin first to rule out any allergic reactions. Avoid using castor oil packs if you’re pregnant unless otherwise instructed by a healthcare provider.

The same cloth can be reused several times—just store it in a clean, sealed bag between uses.

Tips and Tricks for the Best Results

For the best results, keep your cloth and oil in a sealed bag or container between uses. This will help you avoid contamination. Most importantly, be consistent! Regular use will help you get the most out of castor oil packs. Last but not least, consider combining it with other natural health practices—i.e., dry brushing, Epsom salt baths, or herbal teas to enhance its effects.

How to Tell if Your Castor Oil Pack Is Actually Working

Tune into how your body responds during and after each session. You might feel increased warmth in the applied area, along with a wave of relaxation and stress relief. Additionally, look for signs like reduced discomfort or bloating (suggesting the pack is enhancing circulation and easing tension). These are all good things! Over time, you may notice improvements in your menstrual cycle or hormonal balance. Cheers to making castor oil packs a beloved part of your wellness toolkit.

Before using castor oil packs, consult with your healthcare provider (especially if you have any medical conditions, are pregnant, or are nursing). While many people find them beneficial, individual results may vary.