Are candles secretly polluting your home?
Yes, but here's how to enjoy them with less harmful toxins...
As the seasons swiftly turn from “crisp fall day” to “why is it freezing,” we’re officially moving into peak candle season. 🙋🏻♀️Who doesn’t love the warm glow and cozy vibes? I personally love winding down at night with one lit—there’s just something so calming about it.
But the question remains: Is there a hidden downside? Spoiler: kind of, but don’t freak out. I use them, and there are things you can do to make it safer.
The simplest way I make candle burning less harmful is by using a professional-grade air filter in the room where I light them.
Now, if you have been sitting on the fence about getting an air filter to improve the quality of the air inside your home, you’re in luck!
Air Doctor's biggest sale of the year kicks off TODAY!
I actually have four Air Doctors running 24/7 around my home because candles are just one SMALL piece of the indoor air quality puzzle. The EPA has found that indoor air can be 2–5 times more polluted than the air outside! Things like VOCs from furniture, paint, and carpet, along with cooking fumes and dust, can all contribute to a less-than-ideal breathing environment. So, investing in quality air filters was one of my first moves toward a healthier home.
Right now, you can snag up to $1,100 off bundles, and here’s what I have collected over the years at home:
AD5500 in my living/dining area - the most powerful and quietest model, suitable for larger, open spaces with high ceilings. Circulates the air in 1,043 sq. ft. 4x/ hour or in 2,086 sq. ft. 2x/hour
AD3500 in each of the bedrooms - Circulates the air in 630 sq. ft. 4x/hour or in 1,260 sq. ft. 2x/hour.
AD2000 in my study - good for nurseries and home offices. It circulates the air in 305 sq. ft. 4x/hour or in 610 sq. ft. 2x/hour.
Why I use and love Air Doctor:
UltraHEPA filter independently tested to remove pollutants down to 0.003 microns (100x more effective than ordinary HEPA), including dust, pollen, smoke, pet dander, some bacteria, and viruses.
Dual-action Carbon/Gas Trap/VOC filter captures toxic VOCs (or volatile organic compounds) from candles, off-gassing from furniture, building materials, paint, carpet, household cleaning products, and even formaldehyde and ozone.
Sensor & Auto mode - constantly monitors the air quality in the room, automatically adjusting the level of filtration required, taking the guesswork out.
I love them, and I didn’t want you to miss out on their HUGE holiday sale.
Now, back to candles.
The Cozy Truth About Candles
While candles set the mood, they can also give off some not-so-great stuff. It turns out that the nice scent is just a small part of a laundry list of unwanted chemicals from your favorite scented candle.
Let’s break it down.
Soot and Particulate matter
Ever notice that black stuff collecting on the rim of your candles? Candles require sufficient oxygen to burn cleanly (this means that all of the fuel is used up).
Incomplete combustion occurs when there isn’t enough oxygen. This can happen:
Whenever we light the candle
If there is a draft of air or the wick is too long
If we blow out the candle instead of using a dipper or snuffler
The problem is that during incomplete combustion, tiny particles of carbon soot and particulate matter are released into the air - now imagine that settling into your lungs. Not exactly the best preparation for cold and flu season…
PM2.5—the teensy-tiny particles released during the combustion process—are particularly concerning. Because of their small size, they can travel deep into the lungs and even enter the bloodstream when inhaled. Once inside, they cause inflammation and have been linked to an increased risk of lung or heart conditions, and even increase the risk of stroke, dementia, and Parkinson’s disease.12 Children and infants are especially vulnerable since they breathe faster and have smaller body sizes than adults, making them more susceptible to harm from inhaling PM2.5.3
If the flame flickers, you’ll have more soot (a mix of carbon, chemicals, and tar-like substances). On top of that, the container the candle sits in can make things worse. The higher the rim, the harder it is for oxygen to reach the flame, meaning more soot. 😬
Fragrance: Friend or Foe?
We’ve all been conditioned to believe our homes need to smell like apple spice and everything nice, but what’s the real price we’re paying for that cozy scent?
Artificial fragrances often come with a bunch of hidden ingredients (thanks to loopholes in FDA regulations), including phthalates, which are known endocrine disruptors. In simple terms: this is bad news for our hormones like insulin, thyroid, estrogen, and testosterone.
Phthalates have been linked to numerous issues, from lower sperm count4, and testosterone to lower fertility, insulin resistance (type 2 diabetes5), weight gain6, thyroid conditions, the list goes on…
Oh, and don’t be fooled by labels like “natural” or “plant-based.” These words can mean nothing if the manufacturer isn’t telling you how the scent was processed. “Natural” could still have plenty of added chemicals.
Pro Tip: If you want to play it safe, go for candles scented with 100% pure essential oils. The scent should be subtle. But if a candle fills your whole house with a strong smell in seconds, you might want to question what chemicals are helping it do that - there are probably synthetic chemicals added. Not all synthetics are bad - you just have to make sure they are safe.
True essential oil candles usually have a more subtle scent—think “hint of lavender” rather than getting punched in the face by it. Plus, that hint doesn’t hang around for long; it dissipates naturally. If the scent lingers, that’s usually a red flag for phthalates.
The low down on VOCs
Even if you go unscented, the wax itself can be an issue.
Most traditional candles use paraffin wax, a byproduct of petroleum (yep, the same stuff used for gasoline). When burned, paraffin wax releases volatile organic compounds (VOCs) and other chemicals like benzene and toluene, which are carcinogens - no thank you!
For a safer option, go for candles made from vegetable-based waxes like soy or coconut. Beeswax is another popular option, though I haven’t seen any solid evidence to support the claims made by social media influencers that it actually "cleans the air".
Quality matters - As with fragrances, wax blends are very common in candles, and the label will often not disclose all of the ingredients. A candle can be labeled soy wax but include 49% paraffin (yes, that is legal). Therefore, only candles that say on the label that they are made 100% of a safer, vegetable-based wax are better. Ideally, these candles will also be labeled as “paraffin-free." If the company does not disclose this, you can contact them and ask.
The Wick’s Trick
Ever thought about what’s in your candle wick? Yeah, me neither—until now. Some wicks are stiffened with metals like zinc, tin, or even lead (before lead wicks were banned in 2003).7 These metals can release toxins into the air when burned.
Your best bet is to look for candles with wicks made from 100% unbleached natural material like cotton, hemp, or untreated wood.
Pro Tip: If your candle advertises a “lead-free” wick, that’s a misleading marketing tactic since lead wicks have been banned for over a decade. So, focus on finding wicks that are made from natural, untreated materials.
Make sure you trim your wick. I like to keep it around 1/4 inch above the wax to ensure a cleaner burn.
A Few More Burning Questions:
Does the type of candle wax matter? All candles give off soot to some degree, but soy and coconut wax are better choices compared to paraffin.8 And yes, even 'all-natural' candles can release particles—it's simply the nature of combustion. So, while there’s no 100% perfect, 'non-toxic' candle, there are certainly ‘better’ choices (see my pick below). In my opinion, unless you have lung issues, choosing better-ingredient candles and taking the simple precautions I lay out here will likely keep any health risks minimal.
Should I be worried about VOCs? If you’re not lighting candles by the dozen, the occasional use probably isn’t a huge risk. You can also support your detox organs via diet and lifestyle (I talk about this a lot here on my substack too!).
How do I reduce soot production? A steady burn is better for reducing soot. Keep your candles away from drafts, avoid high-rimmed candle containers, and use a candle snuffer or a heat-safe lid (like a ceramic) to put out your candle instead of blowing it out. Wickless options like wax melts produce less soot, giving you a cleaner alternative - just make sure they are endocrine-disrupter-free (i.e., avoid the term ‘fragrance’ in the ingredient list).
Indoor Air Pollution is not a small problem
Candles are not the biggest polluters in your home. Scented products and anything combustion e.g., cooking at high heat with oil, using a toaster, or burning incense—can all contribute to indoor air pollution. And don’t even get me started on cigarette smoke.
It’s important to keep things in perspective. If you’re already living a fairly low-tox lifestyle (which I know you are, since you're part of my inner circle), burning a candle for a couple of hours here and there is unlikely to have a significant impact on your health.
On that note, as promised, here’s the recipe for one of my favorite daily detox-boosting powerhouse, amazing for supporting our body's natural detox pathways, and it's as delicious as it is refreshing! Check out my Daikon Salad below.
However, if you have lung conditions like asthma or allergies, or if there are children or pregnant women in your home, I’d recommend steering clear. In those cases, opting for flameless candles for ambiance might be a safer alternative.
What candle do I use?
I have experimented with a few over the years, and in my experience, this brand burns the cleanest and smells amazing [affiliate discount code: Platefulhealth to save].
These are essential oil candles made with coconut wax and scented with pure essential oils and extracts from plants that were grown without the use of pesticides or chemical fertilizers.
Why I love them:
100% natural coconut wax
Paraffin-Free, No Synthetics
Pure, organic, and wildcrafted essential oils
Chemical-free hemp core wick
Recycled amber glass container
Recyclable tin lid
Recycled paper labels
I have used them in my home for the last 2 years now, and these are my favorite scents:
Woodlands: Perfect for a smoky, woodsy vibe.
Wild Lavender: My pick for relaxation next to a warm bath.
Orange Blossom: A bright, uplifting scent for daytime or entertaining.
White Pumpkin: Another great one for entertaining, delicious for fall! 🍂
I'm an affiliate for some of the products linked on my website. I get asked about products I use and love all the time, and by being an affiliate, I can negotiate discount codes to share with you, plus earn a small commission if you use my code or link to purchase. This helps me to support my research so that I can continue to provide the content on my platform, thank you so much for your support.
Fu P, Guo X, Cheung FMH, Yung KKL. The association between PM2.5 exposure and neurological disorders: A systematic review and meta-analysis. Sci Total Environ. 2019 Mar 10;655:1240-1248. doi: 10.1016/j.scitotenv.2018.11.218. Epub 2018 Nov 15. PMID: 30577116.
Atkinson RW, Kang S, Anderson HR, Mills IC, Walton HA. Epidemiological time series studies of PM2.5 and daily mortality and hospital admissions: a systematic review and meta-analysis. Thorax. 2014 Jul;69(7):660-5. doi: 10.1136/thoraxjnl-2013-204492. Epub 2014 Apr 4. PMID: 24706041; PMCID: PMC4078677.
Mazur LJ. Pediatric environmental health. Curr Probl Pediatr Adolesc Health Care. 2003 Jan;33(1):6-25. doi: 10.1067/mps.2003.1. PMID: 12506271.
Jurewicz J., Radwan M., Sobala W., Ligocka D., Radwan P., Bochenek M., Hawuła W., Jakubowski L., Hanke W. Human urinary phthalate metabolites level and main semen parameters, sperm chromatin structure, sperm aneuploidy and reproductive hormones. Reprod. Toxicol. 2013;42:232–241. doi: 10.1016/j.reprotox.2013.10.001.
Zhang H, Ben Y, Han Y, Zhang Y, Li Y, Chen X. Phthalate exposure and risk of diabetes mellitus: Implications from a systematic review and meta-analysis. Environ Res. 2022 Mar;204(Pt B):112109. doi: 10.1016/j.envres.2021.112109. Epub 2021 Sep 23. PMID: 34562484.
Peng MQ, Karvonen-Gutierrez CA, Herman WH, Mukherjee B, Park SK. Phthalate exposure is associated with more rapid body fat gain in midlife women: The Study of Women's Health Across the Nation (SWAN) Multi-Pollutant Study. Environ Res. 2023 Jan 1;216(Pt 3):114685. doi: 10.1016/j.envres.2022.114685. Epub 2022 Oct 28. PMID: 36341787; PMCID: PMC9870605.
Environmental Protection Agency, Candles and incense as potential sources of indoor air pollution: Market analysis and literature review. Jan 2001
United States Department of Agriculture Research, Education & Economics Information System, Soybean candles for healthy lifes and wellbeing, <https://shorturl.at/z2sdE>, accessed October 18th 2024