Natural remedies for morning sickness that actually help

Morning sickness (which, let's be honest, often lasts all day) affects up to 80% of pregnant women, most commonly during the first trimester. While it usually eases by week 14-16, that doesn't make the weeks before feel any shorter. The good news: there are natural, well-studied ways to ease the nausea while you wait it out.

Here's what actually helps, based on both traditional use and the research behind it.

Ginger

Ginger is one of the most well-researched natural remedies for pregnancy nausea, with multiple studies supporting its effectiveness at easing symptoms. It works by calming the digestive system and reducing the signals your brain receives that trigger nausea.

How to use it: Fresh ginger tea, ginger chews, or ginger-infused foods throughout the day rather than one large dose — little and often tends to work better than a big hit at once.

Peppermint

Peppermint has long been used to settle upset stomachs, and many women find the scent alone takes the edge off nausea — worth keeping a peppermint tea bag or a few drops of peppermint oil on a tissue nearby for quick relief.

Our tip: Our Pregnancy Tea combines peppermint and ginger together, so you get both in one easy cup — steep, sip slowly, and keep a thermos on hand for on-the-go relief. Shop the tea →

Vitamin B6

Vitamin B6 (pyridoxine) is one of the most commonly recommended supplements for morning sickness, and is often the first-line recommendation from doctors and midwives before other medications are considered. It's generally considered safe in pregnancy at standard doses.

A note on dosage: Always check with your doctor or midwife on the right amount for you — needs vary, and B6 is often combined with other approaches (like ginger) for better results.

A few more things that help

• Small, frequent meals — an empty stomach tends to make nausea worse, so aim for little amounts often rather than three big meals
• Stay hydrated — sip water throughout the day rather than large amounts at once, which can be harder to keep down
• Acupressure bands — worn on the wrist, these are a popular drug-free option many women find helpful, particularly for motion-sickness-style nausea
• Rest when you can — fatigue and nausea often go hand in hand, and rest can take the edge off both
• Avoid trigger smells — strong smells (cooking, perfume, coffee) are common triggers; fresh air or a scent you find calming (like peppermint) can help reset things

When to see your doctor

If you're unable to keep any food or fluids down, losing weight, or feeling severely unwell, this may be hyperemesis gravidarum — a more serious form of pregnancy sickness that needs medical support. Don't hesitate to reach out to your doctor or midwife if things feel like more than "normal" morning sickness.