Nausea can occur for many reasons, including motion sickness, pregnancy, medications, or stomach upset. Ginger and peppermint are two common natural remedies. Both can help relieve nausea, but they work in different ways.
While both ginger and peppermint may help, ginger has more research supporting its use.
Studies show ginger can effectively reduce nausea from pregnancy (morning sickness), surgery, and chemotherapy.
Peppermint can still be helpful, especially for nausea related to indigestion or bloating. Newer research suggests peppermint oil may help reduce nausea after surgery or during chemotherapy, though the evidence is more limited.
Ultimately, the best choice comes down to your personal tolerance and which option helps you feel better.
The exact role ginger plays in nausea is not fully understood. However, it contains active compounds, including gingerols and shogaols, that are thought to help relieve nausea by:
- Improving gastric motility (how quickly food moves through the stomach)
- Reducing inflammation in the digestive tract
- Blocking receptors that send nausea signals from the gut to the brain
Ginger has been well studied for nausea and vomiting during pregnancy. Research shows that ginger is more effective than a placebo for nausea. It may also perform slightly better than vitamin B6, although the difference appears small. Its effects on vomiting are less consistent.
Ginger has also been studied for motion sickness and nausea caused by chemotherapy. One review of studies in people with breast cancer suggests it may help reduce nausea, but it does not reduce the frequency of vomiting.
Another study found that ginger capsules significantly reduced nausea and vomiting after surgery. More research is needed to confirm these findings.
Common forms of ginger used for nausea include:
- Ginger tea
- Ginger capsules or tablets
- Chewable ginger candies
- Fresh or dried ginger
There are no official dosage recommendations. Studies typically use 500-1,500 milligrams per day, often administered in smaller doses. For most adults, moderate amounts of up to 4,000 milligrams per day are generally considered safe.
Research on peppermint for nausea is more limited than ginger. It focuses mainly on digestive-related symptoms.
Peppermint’s compounds, menthol and menthone, have antispasmodic effects on the gastrointestinal tract. This means it may help relax the muscles of the stomach and intestines, which can ease nausea related to cramping, gas, or bloating.
Peppermint may help with nausea by:
- Relaxing smooth muscle in the GI tract
- Reducing feelings of fullness and bloating
- Helping block serotonin-related signals in the gut that trigger nausea and vomiting
- Providing a cooling, calming sensory effect
Peppermint is commonly used for functional digestive disorders, like irritable bowel syndrome (IBS). It may also alleviate mild stress-induced nausea.
A recent review examined the use of peppermint oil inhalation for postoperative nausea, during chemotherapy, and in pregnancy. Small improvements in nausea were observed across all three groups. However, the studies were small and used peppermint in different ways, which limits the reliability of the results. Another study found that both ginger and peppermint essential oils were effective at relieving nausea after surgery.
Forms of peppermint used for nausea include:
- Peppermint tea
- Peppermint oil capsules (often enteric-coated)
- Peppermint lozenges
Peppermint is generally considered safe when used as directed. There are no official dosage guidelines for peppermint. If you are considering using it, be sure to follow the instructions on the product label.
Both ginger and peppermint can help with nausea, but one may work better depending on your situation.
Digestive vs. Motion-Related Nausea:
- Ginger may work better for motion sickness, pregnancy-related nausea, and medication-related nausea.
- Peppermint may be more helpful when nausea is linked to indigestion, gas, or bloating.
Sensitivity to Strong Flavors or Smells:
- Ginger has a spicy, warming taste that some people find too strong, especially during nausea.
- Peppermint’s cooling flavor may feel more soothing.
Personal Tolerance and Preference:
- Some people tolerate peppermint better, especially if ginger causes heartburn or stomach upset.
- Others find ginger works better and lasts longer.
While both remedies are generally safe, there are a few things to keep in mind.
Ginger considerations:
- Large doses may worsen heartburn or reflux in some people
- May interact with blood-thinning medications at high doses
- Should be used cautiously before surgery due to potential bleeding risk
Peppermint considerations:
- Can worsen acid reflux in some people
- Peppermint oil capsules may cause heartburn if not enteric-coated (a special coating that helps to protect the stomach)
- Strong menthol flavor may trigger nausea for some individuals
Neither remedy should replace medical treatment for ongoing or severe nausea. If nausea lasts more than a few days, gets worse, or comes with symptoms like weight loss, dehydration, or vomiting blood, it’s important to seek medical care.
