8 Things to Pack in Your First-Trimester Nausea Support Kit

A first-trimester nausea support kit should cover the basics that help most women get through an unpredictable day: ginger, vitamin B6, bland snacks, and a way to stay hydrated when eating feels impossible. Nausea and vomiting affect roughly 70 to 85 percent of pregnant women, according to ACOG, so if you're dealing with it, you are in good company.† Always consult your healthcare provider before starting any new supplement, especially during pregnancy. Here are 8 things worth having on hand.

1. Ginger in a form you'll actually use

A 2014 systematic review and meta-analysis in Nutrition Journal found that ginger significantly improved nausea symptoms compared with placebo, though it did not significantly reduce vomiting episodes.† Read the meta-analysis on PubMed. The form matters less than whether you'll actually use it consistently, whether that's tea, candy, or a lozenge.

Real ginger or peppermint and vitamin B6 to ease occasional nausea, morning sickness, and motion sickness, in an individually wrapped lozenge, is easy to keep in a bag, car, or desk drawer for whenever it hits.†

2. Something with vitamin B6

Vitamin B6 (as Pyridoxine Hydrochloride) supports digestive comfort during pregnancy and is one of the most studied nutrients for occasional nausea.† Nausea Sweets, formulated with vitamin B6 for digestive comfort, pairs it with active ginger or peppermint oil in a discreet, on-the-go format.†

3. Small, frequent snacks you can stomach

An empty stomach tends to make nausea worse for many women, so having a few go-to snacks within reach, crackers, pretzels, or whatever has worked for you so far, can help more than a big meal ever will.

4. A reusable water bottle for sipping, not gulping

Small, frequent sips are generally easier to tolerate than large amounts of water at once when you're nauseous. Keeping a bottle within arm's reach removes one more thing you have to think about on a rough day.

5. Electrolyte packets for bad days

On days when eating and drinking normally feels impossible, an electrolyte packet can help you stay hydrated with less volume. If vomiting is frequent or you're unable to keep fluids down at all, that's a reason to call your provider rather than manage it alone.

6. Unscented everything

Scent-triggered nausea is one of the more frustrating parts of early pregnancy, since it can hit without warning from cooking smells, perfume, or even toothpaste. Unscented lotion, soap, and laundry detergent can remove a few daily triggers from the equation.

7. Saltine crackers or dry toast for first thing in the morning

Many women find that eating something plain before even getting out of bed helps take the edge off morning nausea. Keep a small stash on your nightstand so you're not starting the day on an empty stomach.

8. A plan for when nausea interferes with your prenatal vitamin

If your prenatal vitamin is triggering nausea, talk with your provider about timing, such as taking it with food or before bed instead of first thing in the morning. Total Prenatal, without the fishy burps or aftertaste, was formulated with ScentCert technology specifically to reduce scent-triggered nausea, and includes methylated folate, which supports healthy fetal neural tube development, a nutrient worth staying consistent with even on hard days.†

"One of the challenges in pregnancy is building that trust… and feeling heard."

— Dr. Tosin Odunsi, MD, MPH, FACOG, Obstetrics and Gynecology Physician

"Through my own hyperemesis, I learned that some days the goal isn't a perfect routine, it's just getting through to the next hour with a little grace for yourself. We built Nausea Sweets to be one small, steady thing you can reach for on those days."

— Amy Suzanne Upchurch, Founder and CEO of Pink Stork

Frequently Asked Questions

When does first-trimester nausea typically start and end?

Nausea often begins around weeks 6 to 8 and tends to ease by the end of the first trimester or early second trimester for most women, though timing varies widely.

Is it safe to use ginger every day during pregnancy?

Ginger is generally considered safe in food and supplement amounts during pregnancy, though you should confirm dosage and timing with your healthcare provider, especially if you're combining it with other supplements.†

When should I call my provider about nausea instead of managing it myself?

If you're unable to keep any fluids down for 24 hours, are losing weight, or feel severely dehydrated, call your provider promptly rather than waiting it out. Severe, persistent nausea and vomiting can be a sign of hyperemesis gravidarum, which needs medical evaluation.

Can I take my prenatal vitamin if it makes me nauseous?

Talk with your provider about timing and format. Some women find a formula like Total Prenatal, designed to reduce scent-triggered nausea, more tolerable than other options.†

Does vitamin B6 actually help with nausea?

ACOG lists vitamin B6 as a recommendation with strong evidence for managing nausea and vomiting in pregnancy.† It's one of the ingredients included in Nausea Sweets for this reason.

What's the difference between normal morning sickness and something more serious?

Normal nausea and vomiting of pregnancy, while unpleasant, doesn't typically prevent you from keeping some food and fluids down. Hyperemesis gravidarum is a more severe, persistent form that can cause dehydration and weight loss and requires medical care.

† 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. Always consult your healthcare provider before starting any new supplement, especially during pregnancy, breastfeeding, or while managing a medical condition. Keep out of reach of children.