You can ingest it but I just rub it on my thyroid about three times a day. I am pretty new to the essential oil stuff too. I didn't think they were potent enough to help but seems like they are. I use one for immune support and it is working great too. I stopped a sore throat in it's tracks. Sometimes I get tired of taking pills and an oil you can rub on is easier. If your taking thyroid support supplements you will need to cut down. I use a therapeutic high grade essential oil. I am also a distributor for the top company but I am on an a budget too. I found that Rocky Mountain has as good quality products as the co I am a distributor for and at a lot less cost.