What’s Really Hiding in “Fragrance” — and Why You Might Want to Skip It

Do you know what’s actually in the lotions, creams, and gels you use on your hair and skin every day?

Research shows that some ingredients commonly found in personal care products could be harmful to your health.

Take phthalates and parabens, for example — these are often found in makeup, shampoos, and lotions. They’re known hormone disruptors and have been linked to reproductive health issues. Some chemical hair straightening or smoothing treatments may contain formaldehyde, which is a known carcinogen and can irritate the eyes and lungs. There’s also 1,4-dioxane, a byproduct that can show up in trace amounts in cosmetics, which the Department of Health and Human Services considers a potential carcinogen.

It’s not always easy to see the effects of these chemicals right away. “They might not cause a visible reaction like a rash,” says Emily Barrett, an epidemiologist at the Rutgers School of Public Health. “But years down the line, they could increase your risk for things like breast cancer or fertility problems.”

Still, experts say the risk builds up over time. That’s why it’s worth taking a closer look at the products you use — and maybe making a few swaps for safer alternatives.

Here are some tips from researchers and health experts on how to clean up your beauty and skincare routine:

📋 Start with an ingredient audit.

Check what’s in your medicine cabinet, shower caddy, and makeup bag. If these ingredients are risky, you might wonder — why hasn’t the FDA banned them?

Well, the FDA can restrict or ban cosmetic ingredients, but it rarely does. Only 11 ingredients are currently banned, including chloroform and mercury compounds. The process for adding new chemicals to that list is slow and complicated.

That means it’s up to you to be your own label detective, says Barrett. Read ingredient lists and look out for red flags. Parabens are usually easy to spot — they include “paraben” in the name. Phthalates are trickier, since they often aren’t listed directly. We’ll get into how to avoid them shortly.

Some chemicals might appear under other names. For instance, 1,4-dioxane can be hidden in ingredients that include “PEG,” “polyethylene,” “polyethylene glycol,” “polyoxyethylene,” “-eth-,” or “-oxynol.”

💐 Be cautious with products that list “fragrance.”

The word “fragrance” on a label might sound harmless — but it can actually refer to a mix of hundreds of different chemicals. And companies don’t have to tell you what’s in it, because fragrance blends are considered trade secrets under U.S. law.

“Fragrance” often includes phthalates, says Barrett, because they help scent and color cling to products. But high levels of phthalates in the body have been linked to preterm birth and other reproductive risks.

To reduce your exposure, avoid products with “fragrance” unless the label clearly says “phthalate-free.” But beware — even unscented or fragrance-free items may still contain phthalates for other reasons. When in doubt, check the label.

✂️ Cut down on how many products you use.

A 2023 study found that women use an average of 19 personal care products a day. For men, it’s about seven.

When Barrett counted hers, she realized she was using even more than that. It made her reconsider: “Do I really need all of these to feel good? What’s essential? What’s extra?”

Start by asking yourself the same. Can you swap your hair gel and mousse for one multi-tasking product? Could you skip a step in your skincare or makeup routine?

Barrett decided to cut out perfume altogether. “It wasn’t essential to my life,” she says. “So I stopped using it — and that was an easy switch.”

🔀 Find safer alternatives for your must-haves.

So you’ve done your audit and identified the products you really rely on. But what if your favorite curl cream or moisturizer contains ingredients you’re trying to avoid?

Look for replacements that are labeled “phthalate-free” and “paraben-free,” says Melanie Benesh of the Environmental Working Group. You may find a product that works just as well — and gives you peace of mind.

But don’t be fooled by buzzwords like “green” or “all natural.” Those terms aren’t regulated and don’t always mean a product is safer. When in doubt, look up the ingredient list yourself.

And not all synthetic chemicals are harmful — some are perfectly safe. The Environmental Protection Agency even maintains a list of “low concern” ingredients, like cetyl acetate and polyglycerin-3, which are commonly found in lip balms and moisturizers.

Another tip: consider using products made with ingredients you could actually eat, says Columbia University epidemiologist Adana Llanos. Think avocado, coconut oil, olive oil, papaya, or shea butter.

🐢 Make the switch gradually.

You don’t have to overhaul your entire routine overnight. “It’s hard to give up your favorite products cold turkey,” says Llanos. “It’s much more sustainable to do it step by step.”

Barrett agrees. When you run out of something, replace it with a cleaner option. Over time, those small swaps can make a big difference.