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"Have you tried ginger?" Yes, and it's not that simple
This one is for every pregnant woman who's been offered a ginger biscuit while barely able to lift her head off the bathroom floor.
You're exhausted. You can't eat, can't cook, can't stand certain smells without heaving. You've missed work, cancelled plans and cried more than you expected. And someone, with the best of intentions, says: "Have you tried ginger?"
If you've been on the receiving end of that suggestion one too many times, this post is for you. Not to dismiss ginger, there's actually solid research behind it, but to start by saying something that often gets skipped:
Morning sickness is a real medical symptom, and it deserves to be taken seriously. Not managed with a biscuit. Not brushed off. Taken seriously.
Medical disclaimer: This article is for informational purposes only and does not constitute medical advice. If your symptoms are severe or you are unable to stay hydrated, please contact your midwife or GP. Hyperemesis gravidarum requires proper medical care.
Firstly, your symptoms are real, and they are not small
The term "morning sickness" has always been a bit of a misnomer. For many women, it's all-day sickness. It can last well beyond the first trimester. It can make eating feel impossible, working feel unbearable, and pregnancy feel nothing like the glowing experience you were told to expect.
What pregnancy nausea can actually look like
- Nausea that lasts all day, not just mornings
- Vomiting multiple times a day
- Unable to tolerate food or water
- Severe fatigue on top of nausea
- Smell sensitivity ruling daily life
- Weight loss in early pregnancy
- Anxiety and low mood from not coping
- Symptoms lasting into the second or third trimester
At its most severe, pregnancy nausea becomes Hyperemesis Gravidarum, a serious condition affecting around 1–3% of pregnant women, sometimes requiring hospitalisation. If you're losing weight, can't keep fluids down, or genuinely feel like you can't cope, please talk to your midwife or GP.
"The minimisation of pregnancy nausea is one of the most common complaints women raise and one of the most understandable."
The well-meaning suggestion of ginger often lands badly because it implies the problem isn't that serious. That it just needs a little spice to sort itself out. When you're at your lowest, that stings, and that reaction is completely valid.
Why does everyone keep bringing up ginger?
Partly because it's become cultural shorthand for pregnancy nausea. It's the first thing people think of, so it's the first thing they say. But the reason it has stuck around, in folk medicine, in midwifery practice, and increasingly in clinical settings, is that for many women, it genuinely does help.
The research is more substantial than the "have you tried a ginger biscuit?" delivery might suggest. Ginger has been through proper clinical trials and the findings are promising for mild to moderate nausea.
What the research shows
- A 2024 umbrella review in Advances in Nutrition analysed seven meta-analyses covering 22 clinical studies. The majority found ginger meaningfully reduced pregnancy nausea compared to placebo, with no significant adverse effects identified (Tiani et al., 2024).
- Multiple trials have found ginger performs on par with vitamin B6, one of the most widely recommended treatments for pregnancy nausea. Some studies found it comparable to antihistamines (Ensiyeh et al., 2009).
- A large Norwegian cohort study of over 68,000 pregnant women found no increased risk of miscarriage, birth defects, preterm birth, or low birth weight associated with ginger use (Heitmann et al., 2012).
- Researchers recommend around 1g of dried ginger per day as an effective dose, not a nibble of a dried ginger, a consistent, standardised amount (Stanisiere et al., 2018).
The problem we are seeing is how ginger is being offered
What people say vs. what actually helps
What's said: "Just try ginger biscuits"
The truth: Ginger biscuits contain very little actual ginger, plus sugar and additives that can make nausea worse. A standardised supplement with a known dose is a completely different thing.
What's said: "Ginger tea should sort it out"
The truth: For mild nausea, ginger tea can genuinely take the edge off. But if you're vomiting multiple times a day or can't keep liquids down, tea is not going to cut it and no one should pretend otherwise.
What's said: "Oh, everyone gets a bit of morning sickness."
The truth: Yes, and for many women it's debilitating. Other people's experience are not the benchmark for yours.
If you want to give ginger a proper try, here's how
There's a big difference between a nibble of a dried ginger and using ginger the way it's actually been studied. If you've been disappointed by ginger before, it may simply be because what you tried wasn't close to what the research used.
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Use a consistent, standardised dose
Studies typically use 500–1,000mg of dried ginger extract per day. A purpose-made supplement gives you a known amount every time — unlike food or tea, which varies wildly.
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Take it before the nausea peaks
Many women find ginger works best taken early. Before getting out of bed, or before the window when nausea is known to hit. Taking it once you're already over the edge tends to be less effective.
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Give it at least a week
Ginger is not an instant fix. Most studies ran for one to two weeks before measuring results. Be consistent before deciding whether it's working for you.
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Combine it, don't silo it
Ginger works best as part of a bigger picture: small frequent meals, staying hydrated, rest, and open conversations with your midwife. It is one tool, not the whole toolkit.
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Know when to escalate
If ginger isn't making a meaningful difference, or if your symptoms are severe, you need to reach out for medical support. Tell your midwife or LMC, GP or visit your after hours medical centre.
Frequently asked questions
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I've tried ginger before, am I doing something wrong?
Not at all. Ginger works well for many women with mild to moderate nausea, but it doesn't work for everyone, and it's much less likely to help if the dose or form wasn't right. If you tried ginger tea or biscuits, you likely weren't getting anywhere near the dose used in clinical studies. If your nausea is severe, ginger may not be sufficient regardless of the form, and that's a conversation to have with your midwife. - What is the difference between morning sickness and Hyperemesis Gravidarum?
Typical pregnancy nausea, while genuinely unpleasant, allows you to function at some level. Hyperemesis gravidarum (HG) is a medical condition characterised by severe persistent vomiting, significant weight loss, dehydration, and an inability to maintain normal daily function. HG requires medical treatment such as IV fluids, antiemetics and sometimes hospitalisation. If you're concerned your symptoms cross into that territory, please speak to your LMC or GP. - Can I take ginger alongside other medications?
Ginger is generally well-tolerated alongside other medications, but we recommend letting your care team know so that they can have the full picture. - What should I actually say to my midwife if I am not coping?
You can be direct: "My nausea is significantly affecting my ability to function, can we talk about all the options available to me, including prescription options?" You don't have to catastrophise or frame it as an emergency. Simply saying it's interfering with your daily life is enough. A good LMC will take that seriously. If you feel dismissed, it's okay to push back or seek a second opinion. - Is ginger for morning sickness relief available in New Zealand and Australia?
Yes. Morning Relief is a ginger supplement formulated specifically for pregnancy nausea and available in New Zealand and Australia. Unlike ginger biscuits or tea, it delivers a consistent, standardised dose that aligns with what clinical studies have used.
References and further reading
- Tiani KA et al. (2024). The use of ginger bioactive compounds in pregnancy. Advances in Nutrition, 15(11), 100308.
- Heitmann K et al. (2012). Safety of ginger use in pregnancy. European Journal of Clinical Pharmacology.
- Stanisiere J et al. (2018). How safe is ginger rhizome for decreasing nausea in early pregnancy? Foods, 7(4), 50.
- Viljoen E et al. (2014). A systematic review on ginger for pregnancy-associated nausea. Nutrition Journal, 13(20).
- ACOG Practice Bulletin (2018). Nausea and Vomiting of Pregnancy. Obstetrics & Gynecology.