Nausea during pregnancy is one of the best-known and most discussed pregnancy complaints. For most women, it starts in the first few weeks and peaks in the first trimester. Although it is often a normal phenomenon, it can be very distressing. What helps with this pregnancy nausea? You can read about it here.
How common is pregnancy nausea?
About 70–80% of pregnant women experience nausea, often combined with vomiting. The symptoms usually start around 6 weeks of pregnancy, are most severe between weeks 8 and 10, and often subside around 12–14 weeks of pregnancy. Unfortunately, sometimes the nausea persists throughout the entire pregnancy.
Pregnancy nausea can start suddenly, but it can also suddenly disappear. Whether or not you feel nauseous, and whether this nausea suddenly disappears, says nothing about the course of the pregnancy. You cannot judge whether the pregnancy is going well or not based on your nausea. Therefore, do not panic if your nausea suddenly disappears.
Causes of pregnancy nausea
The exact cause is not yet fully known, but several factors play a role:
- Hormones: In the first trimester, the hormones hCG and oestrogen rise rapidly. This change disrupts your balance and affects digestion, causing nausea. In multiple pregnancies, where hCG levels are higher, nausea is more common and severe.
- Gastrointestinal function: Progesterone relaxes the muscles in the gastrointestinal tract. Food stays in the stomach longer, which can cause a feeling of fullness and nausea.
- Altered senses: Many women develop a stronger sense of smell. Smells such as coffee or meat can suddenly cause aversion and increase nausea.
- Protection: Some scientists believe that nausea has an evolutionary advantage: your body warns you against food or smells that could be harmful in early pregnancy. You would therefore make more conscious dietary choices, which benefits the first weeks of pregnancy.
When is nausea normal and when is it not?
For most women, nausea is harmless. It is often even a sign that the pregnancy hormones are at the right level. However, nausea can develop into a severe form: hyperemesis gravidarum.
Characteristics of hyperemesis gravidarum:
- Severe vomiting several times a day.
- Barely able to keep any food or drink down.
- Weight loss (>5% of your body weight).
- Signs of dehydration: urinating little, dark urine, dizziness.
If you have these symptoms, contact your midwife or gynecologist immediately. Sometimes hospitalization is necessary for fluids and medication.
Tips to reduce nausea
Pregnancy nausea cannot always be prevented, but there are things you can do yourself to reduce it.
1. Eat small portions throughout the day
An empty stomach worsens nausea. Therefore, eat small, light meals regularly, such as crackers, fruit, or yogurt. Put something next to your bed in the evening so you can have a bite before getting up.
2. Choose easily digestible food
Avoid fatty, heavy, or spicy food. Many women tolerate carbohydrate-rich snacks (crackers, banana, bread) better, or a small portion of protein such as nuts or cheese. Discover what works for you.
3. Drink enough
Take small sips of water or herbal tea regularly. Ginger tea or water with lemon can provide relief. Do you find drinking difficult? Try ice cubes or fruit popsicles.
4. Pay attention to smells
Strong smells can trigger an attack. Open windows while cooking, ask for help in the kitchen, or avoid foods that make you nauseous.
5. Rest
Fatigue worsens the symptoms. Schedule rest periods and make sure you get enough sleep. Try to avoid stress, use relaxation exercises, go for walks, or add breathing techniques.
6. Nutrients
- Vitamin B6 can relieve nausea in many women.
- Ginger (tea, candies, or capsules) is known for its calming effect on the stomach.
- Always take pregnancy vitamins with a meal to prevent additional stomach discomfort.
Role of nutrition, sleep, and lifestyle
Your lifestyle can affect the intensity of nausea.
- Nutrition: Even though you eat less, try to eat nutritious food. Focus on vegetables, fruit, whole-grain products, and healthy fats. Small portions are sufficient.
- Sleep: Enough sleep and short naps help your body recover.
- Stress: Stress increases the stress hormone cortisol, which can worsen symptoms. Schedule rest and ask for help from those around you.
- Exercise: Light exercise, such as walking, can stimulate your digestion and improve your mood.
Pregnancy supplements in the first trimester
In the first trimester, the foundation for your baby's development is laid. This is precisely when it is important that you get enough nutrients. If you are very nauseous, supplementation with the right vitamins is also important. This not only helps reduce nausea but also supports the development of all your baby's organs. Some important vitamins:
- Folate (Quatrefolic®): the active form of folic acid. Essential for the early development of the nervous system and directly absorbable.
- Vitamin B6: supports hormonal balance and can help reduce nausea.
- Magnesium: helps with relaxation, reduces fatigue, and supports digestion.
- Omega-3 (DHA/EPA): essential for the development of your baby's brain and eyes.
MomPwdr's pregnancy vitamins are precisely tailored to each trimester of your pregnancy. Are you in the first weeks (0–13 weeks) of your pregnancy? Then take the first trimester vitamins. They contain carefully formulated vitamins and minerals in bioavailable form, tailored to the increased needs and sensitivities of the first trimester. This way, you can be sure that your baby gets all the building blocks, while you experience support for nausea, fatigue, and hormonal changes.
