Comparison · Pregnancy Smart

Ginger vs peppermint for nausea

Assigned clinical reviewerMichael Yuzefovich· MD, FACOGDraft · pending clinical reviewUpdated September 18, 2026

How do the options compare?

Both are judged on the form that was actually studied, whether that form has pregnancy-specific data behind it, and what each one tends to do to reflux on the way through.

Option	Studied pregnancy dose	Guideline support	Notes
Ginger as a dietary supplement	Studies averaged 1000 mg a day	Research shows ginger may be helpful for nausea and vomiting associated with pregnancy, and NCCIH notes those studies tested dietary supplements rather than foods	Several studies at that average daily amount did not find an increased chance of birth defects.
Ginger in food, tea, or chews	Ordinary food amounts	The research rests on supplement trials, so food amounts are the gentler and less-studied version of the same thing	Ginger can interact with medications that affect blood pressure or clotting, and at high doses it can lower blood sugar.
Peppermint in food and tea amounts	Amounts commonly found in food	Oral peppermint in food amounts is likely safe during pregnancy or while breastfeeding	Its pregnancy standing comes from being ordinary food, not from any pregnancy nausea trial.
Peppermint oil capsules	Medicinal amounts, usually in enteric-coated form	Little is known about whether oral peppermint in medicinal amounts is safe during pregnancy or while breastfeeding	Common side effects include acid reflux and indigestion, and the enteric coating exists specifically to blunt that.
When neither one is the answer	Not a dosing question	MotherToBaby: if nausea and vomiting is affecting your ability to eat, drink, sleep, or perform daily activities, speak with your healthcare provider	Hyperemesis gravidarum happens in up to 3 out of 100 pregnancies and can require hospitalization.

Ginger has solid research behind it: studies show it may genuinely help ease the nausea and vomiting that come with pregnancy. 1
At the doses researchers have actually studied, around 1,000 mg a day, ginger hasn't been linked to a higher chance of birth defects or miscarriage. 2
Peppermint's case is much thinner: it's likely fine in the amounts found in food, but there's little research on concentrated, medicinal-dose peppermint during pregnancy specifically. 3
Peppermint taken on its own can backfire and worsen indigestion and heartburn instead of easing them, which is part of why many peppermint capsules are coated to blunt that effect. 3
Nausea and vomiting touches about 8 in 10 pregnancies, and the real signal to call your provider is when it stops you from eating, drinking, or sleeping, not just that it's present. 4

Which option makes sense?

Ginger carries the pregnancy-specific research and peppermint does not, and peppermint's own side effect list includes the reflux you may already be managing, which is what settles the order.

Disclosure: Pregnancy Smart offers a supplement that overlaps with one or more options above. This page describes the pregnancy evidence for each option on its own merits.

Frequently asked questions

Should I try ginger or peppermint first for morning sickness?

Start with ginger. It has far more pregnancy-specific research behind it, while peppermint's evidence mostly comes from general digestive studies rather than pregnancy trials. Mention both to your healthcare provider so they know what you're trying.

Can peppermint make heartburn worse during pregnancy?

It can. On its own, peppermint sometimes worsens indigestion and heartburn instead of calming a queasy stomach, which is part of why many peppermint capsules are enteric-coated. If reflux is already an issue for you, ginger is the gentler pick to try first.

Is peppermint tea the same as peppermint oil or peppermint capsules?

No, tea delivers a much milder, lower dose than oil or capsules. Peppermint in food and tea amounts is generally considered fine in pregnancy, and the real caution is around concentrated oil or capsule doses, where much less is known.

Can I use ginger and peppermint together for nausea?

Many people do, often as ginger candies or capsules alongside an occasional peppermint tea for a queasy stomach. Just watch for heartburn if you add peppermint, and mention both to your healthcare provider, especially if you're also using other nausea remedies.

References

Ginger, NCCIH Herbs at a Glance
NIH · https://nccih.nih.gov/health/ginger
Ginger: MotherToBaby Fact Sheet
MotherToBaby · https://mothertobaby.org/fact-sheets/ginger-pregnancy/
Peppermint Oil, NCCIH Herbs at a Glance
NIH · https://nccih.nih.gov/health/peppermintoil
Nausea and Vomiting in Pregnancy (NVP): MotherToBaby Fact Sheet
MotherToBaby · https://mothertobaby.org/fact-sheets/nausea-vomiting-pregnancy-nvp/

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.