Natural Remedies for Morning Sickness: Holistic Tips for Nausea Relief in Early Pregnancy

If you’ve ever been pregnant and battling morning sickness, you know how debilitating it can be. Symptoms can range from mild nausea to all-day vomiting or dry heaving. And even with all the information out there, the root cause of morning sickness remains a bit of a mystery—most findings are still speculation.

As a holistic birth doula, I’ve seen several natural remedies help expecting mamas find real relief. Whether you're in your first trimester or preparing ahead of time, here are some gentle, effective ways to ease pregnancy nausea and feel like yourself again.

Ginger for Morning Sickness Relief

Ginger is one of the most well-known natural remedies for nausea—and for good reason. It has healing properties that can help reduce queasiness and even prevent vomiting. The tricky part? Some women can’t handle the smell or taste of ginger, especially in the early weeks. Tip: If you're trying to be proactive, start sipping ginger tea or using ginger drops as soon as you find out you're pregnant, before the nausea really kicks in.

Vitamin C + K1 Combo for Nausea Support

This lesser-known remedy is getting more attention thanks to midwives and doulas seeing great results. In the morning, take 1–2 mg of vitamin K1 along with 250 mg of vitamin C. Pro tip: Look for non-GMO, whole-food-based vitamin C. I like:- Givol liquid vitamin C- Pure Synergy capsules or powderIf nausea returns later in the day, it’s safe to repeat the dose as needed.Where to find them:- Pure Synergy: Amazon- Givol: Search online- Vitamin K1: Dr. Green Mom or any clean brand you trust.

Eat More (Especially Protein)

One of the simplest—and most overlooked—remedies? Food. Many women are unintentionally under-eating in early pregnancy, which can make nausea worse. Try to aim for 100–125 grams of protein per day. This can make a surprising difference in stabilizing blood sugar and curbing that queasy feeling. Need ideas? Check out my Instagram—I’ve got a whole March series with quick, protein-packed meal inspo just for you.

Peppermint: Tea and Topical Use

Peppermint tea is a gentle, pregnancy-safe option that may help settle the stomach and ease bloating. Sipping on a warm cup can be soothing—just stick to one or two cups a day to be safe. Peppermint essential oil can also offer external relief. A diluted rollerball behind your ears or across your forehead can be refreshing during a nausea wave. Try adding a cold washcloth over the area for an extra cooling effect, just be careful to avoid your eyes!

Final Thoughts

These remedies are some of my go-to favorites when supporting mamas through the nausea of early pregnancy. Every body is different, so you may need to try a few combinations before finding what works best for you. And as always—if you're one of my clients, reach out! I'm here to help you troubleshoot, pray with you, and walk alongside you. You weren’t meant to suffer through this season—you were made to be supported.