Peppermint for Morning Sickness: Does It Help, Is It Safe?

Peppermint for Morning Sickness: Does It Help, Is It Safe?

Peppermint may ease pregnancy nausea for some people, mainly as a smell or a cup of tea, but there's little direct research on it for morning sickness. Peppermint in food amounts is likely safe in pregnancy, while medicinal doses haven't been well studied. Small frequent meals, ginger, vitamin B6 and prescription options have stronger backing.

This guide is for pregnant people looking for gentle ways to manage nausea, and for partners who want to know which home remedies are worth trying and which signs need a call to the midwife or doctor.

Key takeaways

  • Nausea and vomiting in pregnancy, often called morning sickness, is very common in early pregnancy, can happen at any time of day and usually settles by weeks 16 to 20, according to the NHS.
  • Peppermint in the amounts normally found in food is likely safe during pregnancy, but little is known about medicinal amounts, according to the National Center for Complementary and Integrative Health (NCCIH).
  • Evidence that inhaled peppermint oil reduces nausea comes mainly from people having chemotherapy, not from pregnancy studies.
  • Vitamin B6 at 100 mg or less a day has been shown to ease morning sickness, and many providers suggest trying it before other medicines, according to MedlinePlus.
  • Very dark urine or no urine for more than 8 hours, or being unable to keep food or fluids down for 24 hours, are signs to contact your midwife or doctor.

Does peppermint help with morning sickness?

Possibly, but the evidence for pregnancy specifically is thin. Most research on peppermint and nausea involves people having cancer treatment, so any benefit in pregnancy is based on reasonable extrapolation and personal experience rather than solid trials.

The NCCIH peppermint oil fact sheet says a small body of research suggests that taking peppermint extract by mouth or inhaling peppermint oil can reduce nausea and vomiting during chemotherapy. A 2024 review it cites looked at 10 aromatherapy studies, including 4 on peppermint oil with 290 participants, and found inhalation was particularly effective for chemotherapy patients.

The aromatherapy it refers to simply means breathing in the scent of an essential oil, the concentrated oil extracted from a plant. Many pregnant people find a fresh, sharp smell like peppermint helps cut through queasiness, especially when other smells are triggers. That's a fair reason to try it, as long as you use it safely and don't rely on it if you're getting worse. If you're interested in scents more broadly, our review of essential oils for mood and energy sets out what the evidence does and doesn't show.

One caution: NCCIH lists heartburn, nausea and abdominal pain among the side effects of taking peppermint oil by mouth. Heartburn is already common in pregnancy, so peppermint tea or sweets may help one person and make another feel worse.

Is peppermint safe during pregnancy?

Peppermint as food or tea is likely safe; concentrated peppermint oil taken by mouth or in large doses is the unknown. NCCIH says oral peppermint in amounts typically found in food is likely safe in pregnancy and breastfeeding, but little is known about medicinal amounts.

FormWhat we knowPractical take
Peppermint teaNCCIH says tea appears safe, but long-term safety of large amounts of peppermint leaf is unknownA cup or two is a reasonable thing to try; stop if heartburn worsens
Peppermint sweets or gumFood amounts are likely safeFine for a quick fresh taste; watch sugar intake
Smelling peppermint oilNCCIH says inhaled oil is possibly safe, but reliable side effect data are limitedSniff from a tissue or a cotton pad; don't put drops inside the nose
Peppermint oil on the skinCan cause rashes and irritationAlways dilute, patch test and avoid broken skin
Peppermint oil capsules or drops by mouthMedicinal amounts not well studied in pregnancyDon't take without talking to your midwife, doctor or pharmacist

NCCIH also warns that menthol, a main compound in peppermint, shouldn't be inhaled by or applied to the face of infants or young children because it may affect breathing. That matters after the birth and if you have small children at home now. Never swallow undiluted essential oil, and keep bottles out of reach. Other popular oils have their own cautions, which we cover in our guide to lavender oil uses and safety.

How can you use peppermint safely for nausea?

Keep it simple: smell it or sip it, and stop if it doesn't help or causes heartburn. Here is a careful way to try it.

  1. Check first. Mention it to your midwife, doctor or pharmacist, especially if you have reflux, take any medicines or have a high-risk pregnancy.
  2. Start with the smell. Put one drop of peppermint oil on a tissue or cotton pad and breathe it in when nausea starts. Keep it away from your eyes and the inside of your nose.
  3. Try a weak tea. Steep a peppermint tea bag or a few fresh leaves in hot water and sip slowly, between meals rather than with them.
  4. Watch for heartburn. If burning in the chest or throat gets worse, switch to ginger or plain sparkling water instead.
  5. Avoid concentrated oral products. Skip peppermint oil capsules, drops in water or strong extracts unless a clinician has advised them.
  6. Judge it honestly. If you're still unable to keep fluids down, peppermint isn't enough and you need medical advice.

What other remedies help morning sickness?

Changes to how and when you eat are the first step, followed by ginger, acupressure and vitamin B6. If these don't work, there are prescription medicines considered safe in pregnancy.

The NHS and MedlinePlus recommend:

  • Eat little and often. Small, frequent meals of plain, starchy, low-fat foods. MedlinePlus suggests snacking every 1 to 2 hours and pairing protein with carbohydrate, such as peanut butter and apple slices or cheese and crackers. Bananas are another easy option, as our article on eating bananas during pregnancy explains.
  • Eat before you get up. Keep dry toast or plain crackers by the bed.
  • Drink between meals. Sip fluids little and often. Sparkling water may help.
  • Choose cold foods if the smell of hot food sets you off, and avoid trigger smells and smoky or stuffy rooms.
  • Rest. Tiredness can make nausea worse. If sleep is a struggle, our comparison of pregnancy pillow types may help you get comfortable.
  • Move your prenatal vitamin. MedlinePlus suggests taking it at night with a little food, since the iron can upset the stomach, or splitting the dose. Our vitamin timing guide covers this in more detail.

Beyond diet, these have the most support:

  • Ginger. NCCIH says research shows ginger may help with pregnancy nausea and that ginger supplements may be safe in pregnancy, though you should check with your provider first. MedlinePlus advises checking that ginger tea, sweets or drinks contain real ginger, not just flavoring.
  • Acupressure. Wristbands that press on a point on the inner wrist may help, though the NHS says the evidence is limited.
  • Vitamin B6. MedlinePlus says vitamin B6 at 100 mg or less daily has been shown to ease symptoms, and a combination of doxylamine and vitamin B6 is FDA-approved for morning sickness. Don't start any medicine without talking to your provider.
  • Prescription anti-sickness medicine. The NHS says that if sickness is severe and self-help hasn't worked, a doctor may prescribe a short course of a pregnancy-safe antiemetic, often an antihistamine.

Pregnant people often worry about every pill. Our article on acetaminophen in pregnancy shows how to weigh research headlines calmly, which applies to nausea medicines too.

What is hyperemesis gravidarum?

Hyperemesis gravidarum is severe, persistent nausea and vomiting in pregnancy. It is much more serious than ordinary morning sickness, and peppermint or ginger won't treat it.

The NHS says its main risks are dehydration and malnutrition and that it needs specialist treatment, sometimes in hospital. MedlinePlus notes that severe cases may need hospital care with IV fluids and medicine. You're more likely to have severe sickness if you're carrying twins or more, had severe sickness in a previous pregnancy, or have a history of motion sickness or migraine, according to the NHS.

Common mistakes with morning sickness remedies

  • Swallowing essential oils. Concentrated oils are not the same as tea, and medicinal doses haven't been shown safe in pregnancy.
  • Waiting too long to ask for help. Treatment is available, and severe vomiting is not something to push through.
  • Drinking large amounts with meals. Big drinks with food can make you feel fuller and sicker. Sip between meals instead.
  • Taking high-dose supplements on your own. Keep vitamin B6 at or under the amount your provider recommends, and check any herbal product first.
  • Using "natural" as a stand-in for "safe." Herbal supplements aren't approved by the FDA before sale, as NCCIH points out.

When to see a doctor

Contact your midwife or doctor if home remedies aren't helping, or if you are vomiting and have any of these signs listed by the NHS and MedlinePlus:

  • Very dark urine, or no urine for more than 8 hours.
  • Being unable to keep food or fluids down for 24 hours.
  • Severe weakness, dizziness or feeling faint when you stand up.
  • Tummy pain or a high temperature.
  • Blood in your vomit, or vomit that looks like coffee grounds.
  • Weight loss, especially more than 2 pounds (1 kg) in a week.
  • Pain or burning when you pass urine, since a urinary tract infection can also cause nausea and vomiting.

FAQ

Can I drink peppermint tea while pregnant?

For most people, yes. NCCIH says peppermint tea appears safe and that peppermint in food amounts is likely safe in pregnancy, though the long-term safety of large amounts of peppermint leaf is unknown. A cup or two a day is a reasonable approach. Stop if it worsens heartburn, and check with your provider if you have reflux or a high-risk pregnancy.

Is it safe to smell peppermint oil for nausea in pregnancy?

Smelling a drop on a tissue is generally considered low risk. NCCIH describes inhaled peppermint oil as possibly safe but notes that reliable side effect data are limited. Don't put oil inside your nose, don't swallow it, and keep it away from babies and young children, since menthol may affect their breathing.

What works best for morning sickness?

There's no single best remedy. Start with small, frequent, plain meals, rest and fluids between meals. Ginger and acupressure may help. MedlinePlus says vitamin B6 at 100 mg or less daily has been shown to ease symptoms, and prescription medicines are available if self-help doesn't work. Ask your provider which combination suits you.

When does morning sickness usually stop?

The NHS says it usually settles by weeks 16 to 20. MedlinePlus notes that it typically starts 4 to 6 weeks after conception and may last until the 4th month, though some people have symptoms throughout pregnancy, more often when carrying more than one baby. If it isn't easing, talk to your midwife or doctor.

What to do next

  1. Keep plain crackers by your bed and switch to small meals every 1 to 2 hours.
  2. If you want to try peppermint, start with the smell or a weak tea, and note whether it helps or causes heartburn.
  3. Ask your midwife or doctor about ginger, vitamin B6 or prescription options before starting any of them.
  4. Write down how often you vomit and how much you drink, so you can spot dehydration early and share the details at your next appointment.

This article is for general information and is not medical advice. Always check with your midwife, doctor or pharmacist before using any remedy in pregnancy.

Sources

Last reviewed: October 2026.

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