7 Natural Ways to Relieve Morning Sickness During Pregnancy

 

Did you know that up to 85% of pregnant women experience morning sickness at some point during their pregnancy? If you're among them, you've probably discovered the unfortunate truth: this miserable companion doesn't just visit in the morning—it can strike any time of day or night.

You might be feeling exhausted, unable to enjoy meals, and wondering how you'll make it through the next several weeks. The constant queasiness can drain your energy and steal the joy from what should be an exciting time. While morning sickness typically improves by week 14, those early weeks can feel like an eternity when you're battling nausea.

Here's the good news: you don't have to suffer in silence, and you don't necessarily need medication to find relief. Natural remedies for pregnancy nausea have helped countless women ease their symptoms without worrying about potential effects on their developing baby.

Let's explore seven science-backed natural approaches that can help you feel better and reclaim your pregnancy glow.

Understanding Why Morning Sickness Happens

Before diving into remedies, it's helpful to understand what's happening in your body. Morning sickness isn't just in your head—it's a real physical response to the dramatic hormonal changes sweeping through your system.

The pregnancy hormone hCG (human chorionic gonadotropin) peaks around the time morning sickness is worst, typically between weeks 8 and 11. Research suggests that rising levels of estrogen and progesterone also play significant roles. These hormones relax your digestive tract muscles, making digestion less efficient and potentially contributing to that queasy feeling.

Your heightened sense of smell during pregnancy doesn't help matters either. Scents that never bothered you before—coffee brewing, perfume, certain foods cooking—can suddenly trigger waves of nausea. Some experts believe this sensitivity evolved as a protective mechanism to keep pregnant women away from potentially harmful substances.

Stress, fatigue, low blood sugar, and even hot weather can worsen your symptoms. First-time moms often experience more intense morning sickness as their bodies adjust to pregnancy for the first time.

About 70-80% of pregnant women experience some degree of nausea and vomiting in early pregnancy. For most, symptoms are mild to moderate and manageable with lifestyle changes. However, approximately 2% of women develop hyperemesis gravidarum—severe nausea and vomiting that can lead to dehydration and weight loss, requiring medical attention.

Try Ginger in Various Forms for Quick Relief

Ginger has been used for centuries across different cultures to treat digestive issues and nausea, and modern science backs up this traditional wisdom. Multiple clinical trials have confirmed that ginger effectively reduces the severity of nausea and vomiting during pregnancy.

A study published in Obstetrics and Gynecology found that 250 mg of ginger taken four times daily significantly improved nausea symptoms in pregnant women. Another randomized controlled trial comparing ginger to vitamin B6 showed that ginger was actually more effective than the vitamin in reducing nausea severity.

Research indicates that doses ranging from 1,000 to 1,500 mg of ginger daily are safe and effective during pregnancy, with studies showing no adverse effects on pregnancy outcomes. The active compounds in ginger—gingerols and shogaols—work by blocking certain receptors in your gut and brain that trigger nausea.

You have several delicious ways to incorporate ginger into your daily routine. Start your morning with a cup of fresh ginger tea by steeping sliced ginger root in hot water for about 10 minutes. Add a touch of honey if you'd like a bit of sweetness. Ginger candies or chews provide convenient relief you can keep in your purse or car. Real ginger ale (check labels to ensure it contains actual ginger) offers both hydration and nausea relief.

Ginger capsules or supplements give you precise dosing if you prefer a no-fuss approach. Fresh grated ginger can be added to smoothies, soups, or stir-fries for an extra kick. Some women find that simply smelling fresh ginger helps settle their stomach when food is the last thing they want.

If you're considering ginger supplements, talk with your healthcare provider about the right dosage for you. While ginger is generally safe, it's always best to check before starting any new supplement during pregnancy.

Boost Your Vitamin B6 Intake

Vitamin B6, also known as pyridoxine, has been a first-line treatment for pregnancy nausea for many years, and for good reason. This essential nutrient plays a crucial role in your body's production of neurotransmitters that influence nausea and vomiting responses.

A large double-blind, placebo-controlled study involving 342 pregnant women demonstrated that 30 mg of vitamin B6 daily significantly reduced nausea severity compared to placebo. While the vitamin didn't drastically reduce vomiting episodes, women taking it experienced noticeably less nausea throughout the day.

Subsequent research has explored various dosages, with studies showing effectiveness at doses between 25-50 mg taken two to three times daily. The American College of Obstetricians and Gynecologists recognizes vitamin B6 as a safe and effective first-line treatment for nausea during pregnancy.

Most prenatal vitamins contain some vitamin B6, but you might need additional supplementation to reach therapeutic levels. At doses up to 40 mg twice daily, vitamin B6 is considered entirely safe during pregnancy with no reported adverse effects on fetal development.

You can also increase your dietary intake of vitamin B6 through food sources. Chickpeas, bananas, potatoes, chicken breast, salmon, and fortified cereals all contain good amounts of this essential vitamin. Incorporating these foods into your meals provides additional nutritional benefits beyond just nausea relief.

Some women find that combining vitamin B6 with ginger provides even better relief than either remedy alone. A comparison study found that both treatments effectively reduced nausea and vomiting, with ginger showing slightly better results in some measures while vitamin B6 worked better for others.

If you decide to supplement with vitamin B6 beyond what's in your prenatal vitamin, discuss the appropriate dosage with your doctor. They can help you find the right amount to ease your symptoms without exceeding safe limits.

Apply Acupressure to the P6 Point

Acupressure offers drug-free relief that you can literally hold in your hands. This traditional Chinese medicine technique involves applying pressure to specific points on your body to restore balance and alleviate symptoms—including pregnancy nausea.

The P6 point, also called Neiguan or Pericardium 6, has been extensively studied for its anti-nausea effects. This pressure point is located on the inner side of your wrist, about three finger-widths below the wrist crease, between two prominent tendons.

A prospective study published in the Journal of the Royal Society of Medicine found that pressure at the P6 point significantly reduced troublesome morning sickness compared to no treatment. More recent research confirms these findings—a randomized controlled trial showed that acupressure wristbands worn at the P6 point effectively alleviated nausea and vomiting in women with hyperemesis gravidarum.

Finding your P6 point is simple. Hold your hand up with your palm facing you. Place your first three fingers across your wrist, starting at the base of your palm. Place your thumb just below these three fingers, at the center of your inner wrist. You should feel two large tendons—your P6 point sits between them.

Apply firm, steady pressure with your thumb for one to two minutes. Use circular motions if that feels comfortable. Apply enough pressure to feel a slight sensation but not enough to cause pain. Repeat on your other wrist. You can do this as often as needed throughout the day.

Special acupressure wristbands like Sea-Bands provide continuous P6 stimulation without requiring you to remember to apply pressure manually. These elastic bands have a small button that sits directly on the acupressure point. Many pregnant women find them convenient to wear throughout the day and night.

The beauty of acupressure is its simplicity—no medications, no side effects, and you can use it anywhere, anytime you feel nauseous. Studies show it works particularly well when combined with other natural remedies like ginger or dietary changes.

"The stimulation of acupuncture point PC6 has proved to be a significant therapeutic alternative in the treatment of nausea in pregnancy. When used clinically and performed by trained licensed practitioners, acupuncture for the treatment of morning sickness is safe and highly effective." — US Pharmacist Journal

Eat Small Frequent Meals Throughout the Day

The old advice about eating three square meals a day? Toss it out the window during your first trimester. When you're battling morning sickness, smaller, more frequent meals work much better than large ones.

Here's why: an empty stomach produces more acid, which can trigger or worsen nausea. On the flip side, eating too much at once can make you feel uncomfortably full and sick. The sweet spot is keeping something in your stomach at all times without overloading your digestive system.

Aim to eat every two to three hours, even if it's just a small snack. Before you even get out of bed in the morning, try nibbling on a few crackers or a piece of dry toast. Keep these bedside so you can eat them while still lying down, giving your stomach time to settle before you stand up.

The BRAT diet—bananas, rice, applesauce, and toast—has long been recommended for upset stomachs, and it works for morning sickness too. These bland, easily digestible foods are less likely to trigger nausea. Other pregnancy-friendly options include plain crackers, pretzels, cold cereal, yogurt, and plain pasta.

Focus on foods high in carbohydrates and low in fat, as fatty foods take longer to digest and can make you feel queasy. Cold foods often work better than hot meals because they produce less odor. A turkey sandwich on white bread, fruit salad, or vegetable sticks with hummus might appeal to you more than a hot dinner.

Don't worry too much about getting a perfectly balanced diet right now. Your baby is tiny and doesn't need many nutrients yet. Focus on eating whatever you can tolerate, whenever you can tolerate it. You'll have plenty of time to eat nutritious meals once your nausea subsides.

Protein-rich snacks like nuts, cheese, or hard-boiled eggs can help stabilize blood sugar levels, potentially reducing nausea. Some women find that combining protein with carbohydrates—like peanut butter on crackers—works especially well.

Stay Hydrated with Smart Beverage Choices

Staying hydrated becomes tricky when drinking makes you nauseous, but it's crucial for both you and your baby. Dehydration can actually worsen morning sickness, creating a vicious cycle. The key is finding the right beverages and sipping them strategically.

Skip the large glasses of water and instead take small, frequent sips throughout the day. Drinking too much at once can make you feel bloated and trigger nausea. Aim for about eight ounces every hour rather than chugging 16 ounces at a time.

Cold beverages often go down easier than room temperature ones when you're nauseous. Try sucking on ice chips or frozen fruit pops if plain water doesn't appeal to you. Many women find that adding a slice of lemon or lime to their water makes it more palatable and can actually help settle the stomach.

Carbonated drinks help many pregnant women manage nausea. The bubbles can reduce stomach acidity and make queasiness dissipate. Mineral water comes in countless flavors, or you can add your own fruit infusions. Ginger ale (with real ginger), lemon-lime soda, or plain seltzer water all work well, though you'll want to limit sugary sodas.

Herbal teas provide both hydration and nausea relief. Peppermint tea soothes upset stomachs and has a refreshing taste. Chamomile tea offers gentle calming effects. Just make sure any herbal teas you choose are safe during pregnancy—stick to well-known brands or check with your doctor.

Sports drinks can help if you've been vomiting and need to replace electrolytes, but dilute them with water since they're often quite sweet. Coconut water provides natural electrolytes and tends to be easier on sensitive stomachs.

Timing matters too. Try drinking fluids about 30 minutes before or after meals rather than during meals. This prevents you from feeling too full and reduces the chance of nausea. If you wake up at night, keep a water bottle on your nightstand and take a few sips.

Harness the Power of Aromatherapy

Your heightened sense of smell during pregnancy can work against you—or you can use it to your advantage. While certain scents might trigger your nausea, others can actually provide relief. Aromatherapy offers a simple, natural way to combat morning sickness using your powerful pregnancy nose for good.

Research suggests that sniffing pleasant smells such as oranges, lemons, or peppermint can ease nausea, upset stomach, and vomiting during pregnancy. The mechanism isn't entirely clear, but scientists believe certain scents activate brain pathways that reduce nausea signals.

Peppermint stands out as particularly effective for many women. The fresh, clean scent can provide instant relief when waves of nausea hit. Keep peppermint essential oil in a small roller bottle in your purse, or carry peppermint tea bags to sniff when needed. Some women find that simply smelling fresh mint leaves works wonders.

Citrus scents—especially lemon and grapefruit—offer refreshing relief from morning sickness. Cut up fresh citrus fruit and keep it nearby to sniff throughout the day. The bright, clean aroma can help clear that queasy feeling and even stimulate your appetite when nothing sounds good.

If you're using essential oils, remember that a little goes a long way during pregnancy. Your sense of smell is already heightened, so you need much less than usual. Stick to sniffing rather than applying oils directly to your skin, and never ingest essential oils. Safe options include:

• Lemon essential oil on a cotton ball or handkerchief
• Peppermint oil in a diffuser (diluted properly)
• Fresh ginger root to smell when cooking odors bother you
• Lavender for gentle calming effects (though this works better for some women than others)

Some women create their own portable aromatherapy by placing a few drops of essential oil on a tissue or cotton ball stored in a small container or ziplock bag. When nausea strikes, they can discreetly pull it out and take a few sniffs.

Pay attention to what works for your unique nose. Some pregnant women love certain scents while others find them overwhelming. Trust your instincts—if a smell makes you feel worse, avoid it, even if it's supposed to help with nausea.

Prioritize Rest and Stress Management

When you're exhausted, everything feels worse—including morning sickness. Fatigue and stress can significantly worsen nausea and vomiting during pregnancy. Your body is working incredibly hard to grow a tiny human, and that takes enormous energy, even though you can't see the work happening.

Quality sleep provides your body with the opportunity to repair itself and manage the fluctuating hormones contributing to morning sickness. Deep breathing exercises increase oxygen flow and help calm your nervous system, which can reduce nausea intensity and make you feel more centered and relaxed.

Research confirms that resting and closing your eyes provides much-needed mental relief. Pregnancy brings significant changes and stressors, and giving yourself permission to rest helps reduce stress levels, which in turn can lessen morning sickness severity.

Aim for eight to nine hours of sleep at night, and don't feel guilty about napping during the day if you need to. Your body is doing crucial work right now. If insomnia strikes—common in early pregnancy—try these strategies:

• Keep your bedroom cool, dark, and quiet
• Avoid screens for at least an hour before bed
• Try a warm bath or shower before sleep
• Use pregnancy-safe relaxation techniques like progressive muscle relaxation
• Keep a small snack by your bed in case hunger wakes you

Stress management techniques can dramatically impact your morning sickness. When anxiety rises, nausea often follows. Find what calms you—whether that's prenatal yoga, meditation, gentle walks in nature, or simply sitting quietly with your eyes closed for a few minutes.

Controlled breathing exercises work remarkably well for immediate relief. Try this simple technique: breathe in slowly through your nose for a count of four, hold for four counts, then exhale slowly through your mouth for four counts. Repeat several times when nausea hits.

Don't hesitate to ask for help and reduce your commitments during this challenging time. If you're working, talk to your employer about flexibility if possible. Let your partner, family, and friends know you need extra support right now. Accepting help isn't weakness—it's taking care of yourself and your growing baby.

When to Seek Medical Help

While morning sickness is normal and these natural remedies help most women find relief, some situations require medical attention. Your body sends important signals when something needs professional care.

Contact your healthcare provider right away if you're experiencing any of these symptoms:

• Vomiting three or more times daily and unable to keep anything down
• Losing weight rather than gaining (especially if you've lost 5% or more of your pre-pregnancy weight)
• Signs of dehydration like dark urine, dizziness, or extreme thirst
• Unable to keep down liquids for 24 hours
• Severe abdominal pain
• Vomit that contains blood or looks like coffee grounds
• Fainting or extreme weakness

These symptoms might indicate hyperemesis gravidarum, a severe form of morning sickness affecting about 2% of pregnant women. This condition requires medical treatment and sometimes hospitalization to prevent serious complications from dehydration and malnutrition.

If natural remedies aren't providing enough relief after a week or two of consistent use, don't suffer unnecessarily. Your doctor can prescribe safe anti-nausea medications approved for pregnancy use. Common options include antihistamines like doxylamine (Unisom) combined with vitamin B6, or prescription medications like ondansetron (Zofran) for more severe cases.

Research shows that when lifestyle changes and natural remedies aren't sufficient, combining vitamin B6 with doxylamine provides effective relief for many women. This combination is considered safe during pregnancy and is often the next step before trying prescription medications.

Finding What Works for Your Unique Body

Every pregnancy is different, and what helps your best friend might not work for you—that's completely normal. These seven natural approaches to managing morning sickness give you multiple options to try, and you'll likely find that combining several remedies works better than relying on just one.

Start with the simplest changes first: eating small frequent meals, staying hydrated, and getting plenty of rest. Add ginger tea or vitamin B6 supplements after checking with your doctor. Try acupressure wristbands for continuous relief, and keep pleasant-smelling items handy for quick aromatherapy.

Track what helps and what doesn't. Some women find keeping a simple journal helps them identify patterns—maybe eating protein before bed prevents morning nausea, or perhaps certain scents trigger symptoms. This information empowers you to make smart choices about managing your morning sickness.

Remember that morning sickness, while miserable, typically improves significantly by week 14 and often disappears entirely by week 16. Many doctors actually view morning sickness as a positive sign—it means your placenta is developing well and your pregnancy hormones are at healthy levels.

Be patient and compassionate with yourself during this challenging time. Your body is performing the miraculous work of creating new life, and that comes with some uncomfortable side effects. With these natural remedies in your toolkit, you can find relief and start enjoying your pregnancy journey again.

Frequently Asked Questions

What causes morning sickness during pregnancy?

Morning sickness is primarily caused by dramatic hormonal changes during early pregnancy. The pregnancy hormone hCG peaks around weeks 8-11, coinciding with when morning sickness is worst. Rising levels of estrogen and progesterone also relax digestive tract muscles, making digestion less efficient. Additional factors include heightened sense of smell, stress, fatigue, low blood sugar, and being a first-time mom. About 70-80% of pregnant women experience some degree of nausea and vomiting in early pregnancy.

How much ginger should I take for morning sickness?

Research indicates that doses ranging from 1,000 to 1,500 mg of ginger daily are safe and effective during pregnancy. Studies typically use 250 mg of ginger taken four times daily, with clinical trials confirming it significantly reduces nausea severity. You can consume ginger as fresh tea, candies, real ginger ale, or supplements. Studies show no adverse effects on pregnancy outcomes at these doses, but always consult your healthcare provider about the right dosage for you.

Does vitamin B6 really help with pregnancy nausea?

Yes, vitamin B6 is scientifically proven to reduce pregnancy nausea. A large double-blind study of 342 pregnant women showed that 30 mg of vitamin B6 daily significantly reduced nausea severity compared to placebo. Research shows effectiveness at doses between 25-50 mg taken two to three times daily. At doses up to 40 mg twice daily, vitamin B6 is considered entirely safe during pregnancy. The American College of Obstetricians and Gynecologists recognizes it as a safe and effective first-line treatment.

Where is the P6 acupressure point for nausea?

The P6 point (Neiguan or Pericardium 6) is located on the inner side of your wrist, about three finger-widths below the wrist crease, between two prominent tendons. To find it: hold your hand up with palm facing you, place your first three fingers across your wrist starting at the base of your palm, then place your thumb just below these fingers at the center of your inner wrist between the two tendons. Apply firm pressure for one to two minutes. Studies show P6 acupressure significantly reduces morning sickness.

What foods should I eat when I have morning sickness?

Focus on bland, easily digestible foods high in carbohydrates and low in fat. The BRAT diet works well: bananas, rice, applesauce, and toast. Other good options include plain crackers, pretzels, cold cereal, yogurt, plain pasta, and protein-rich snacks like nuts or cheese. Eat small frequent meals every 2-3 hours to keep something in your stomach without overloading it. Cold foods often work better than hot meals because they produce less odor. Keep crackers by your bedside to eat before getting up in the morning.

Can essential oils help with morning sickness?

Yes, certain essential oils can provide relief through aromatherapy. Research suggests that sniffing pleasant smells like peppermint, lemon, or orange can ease nausea during pregnancy. Peppermint is particularly effective for many women. Keep peppermint essential oil in a small roller bottle or carry peppermint tea bags to sniff when needed. Citrus scents also offer refreshing relief. During pregnancy, use oils sparingly since your sense of smell is heightened. Stick to sniffing rather than applying directly to skin, and never ingest essential oils.

How can I stay hydrated when drinking makes me nauseous?

Take small, frequent sips throughout the day rather than drinking large amounts at once. Aim for about eight ounces every hour. Cold beverages often go down easier than room temperature ones. Try sucking on ice chips or frozen fruit pops. Adding lemon or lime to water can make it more palatable. Carbonated drinks like mineral water, ginger ale, or seltzer can reduce stomach acidity. Herbal teas like peppermint or chamomile provide both hydration and nausea relief. Drink fluids 30 minutes before or after meals rather than during meals.

When does morning sickness usually end?

Morning sickness typically begins between weeks 4-8 of pregnancy and improves significantly by week 14. For most women, symptoms disappear entirely by week 16. About 2% of women continue experiencing nausea throughout their entire pregnancy. The timeline varies from one pregnancy to another and from one woman to another. Many doctors view morning sickness as a positive sign that your placenta is developing well and pregnancy hormones are at healthy levels.

Is it safe to combine natural remedies for morning sickness?

Yes, you can safely combine most natural remedies for better relief. Studies show that combining vitamin B6 with ginger often provides better results than either remedy alone. You can use acupressure wristbands while drinking ginger tea, eating small frequent meals, and practicing aromatherapy. These approaches work through different mechanisms and complement each other. However, always consult your healthcare provider before starting supplements, especially if you're taking any medications or have underlying health conditions.

When should I see a doctor about morning sickness?

Contact your healthcare provider immediately if you're vomiting three or more times daily and unable to keep anything down, losing weight (especially 5% or more of pre-pregnancy weight), showing signs of dehydration like dark urine or dizziness, unable to keep down liquids for 24 hours, experiencing severe abdominal pain, or vomiting blood. These symptoms might indicate hyperemesis gravidarum, affecting about 2% of pregnant women and requiring medical treatment. If natural remedies aren't providing relief after 1-2 weeks, your doctor can prescribe safe pregnancy-approved medications.

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Legal Disclaimer: The information provided in this article by The Healthful Habit is for educational and informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or another qualified healthcare professional before starting any new diet, supplementation, or exercise program, especially if you have a preexisting medical condition. The author and The Healthful Habit website do not assume responsibility for any actions taken based on the information presented in this blog. Individual results may vary, and what works for one person may not work for another.

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