Increased Sense of Smell in Pregnancy: Causes & Relief Tips

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A heightened sense of smell is often one of the earliest signs of pregnancy, with around two-thirds of women experiencing this change. It can sometimes trigger nausea, making previously pleasant scents which never used to bother them —like cup of tea or coffee, perfume, flowers, even pets—suddenly unbearable, compelling them to make a dash for the bathroom. This heightened sensitivity to smell is usually linked to hormonal changes, especially common during the first trimester.

When does heightened sense of smell generally start during pregnancy?

A heightened sense of smell can start as early as a few days after conception and typically intensify during the first trimester, between weeks 4 and 8. This sensitivity is driven by rising hormone levels, particularly estrogen, making certain scents more noticeable and sometimes triggering strong aversions.

When does smell sensitivity usually decrease or go away during pregnancy?

Smell sensitivity typically peaks early in pregnancy and fades by the end of the first trimester as hormones stabilize, often around weeks 13 to 16. For some women, it persists throughout pregnancy, but most find relief as morning sickness subsides and hormone levels become more balanced.

What are some common smells that may trigger uneasiness?

Foods – Strong smelling foods like onion, garlic
Detergents – Cleaning products like fragrant detergents, air fresheners
Smoke – the smell of tobacco/cigarettes can lead to nauseating discomfort
Scented candles – Many candles are scented with artificial ingredients that can lead to stuffy or runny nose, congestion.

What can I do to manage heightened sense of smell when I am pregnant women?

Eat smart – Cook and eat only those foods your stomach can tolerate. If you’ve developed aversions to certain foods like fish, chicken, or cauliflower, it’s best to avoid them. Focus on ingredients that feel more manageable to prevent nausea and maintain a balanced diet.

Good Ventilation – Ensure good ventilation by allowing fresh air to circulate throughout your home. Keep windows open to help remove cooking odors or musty smells, which can be bothersome during pregnancy. Fresh air reduces discomfort and improves overall air quality indoors.
Clean clothes – Keep your clothes clean and free from dust, sweat, or other lingering odours that might trigger nausea.
Scale down use of deodorants – Switch to mild perfumes or cleaning products.
Enjoy aromas you like – Surround yourself with fragrances that uplift your mood and alleviate nausea. Scents like mint, lemon, ginger, and cinnamon are known to be soothing and can help ease discomfort.
Stay hydrated – Drink plenty of water to stay hydrated. This can help mitigate nausea and may reduce the intensity of smell sensitivity.
Snack on Light Foods – Eating small, light snacks can help settle your stomach. In an Indian context, consider options like plain khakra, idli, upma, or poha, which are mild and less likely to produce strong odours. Fruits like bananas or apples are also great choices, as they are easy to digest and refreshing. Avoid overly spicy or strong-flavored foods that may trigger nausea.

My experience

Sangeeta Roy, ad executive, Kolkata

In my second month of pregnancy, the rising hormones were really affecting me. I coped by eating light, staying hydrated, resting, and exercising in the evenings. Around my 12th-week, when my birthday came, my sister-in-law invited us for lunch. She had run the washing machine twice that morning because her teenage daughter had returned from a weekend hike. As soon as I entered, the overpowering scent of multi-fragrance laundry detergent hit me. My head began spinning, and soon nausea set in. I rushed to the bedroom, closed the door, and stood by the window, breathing deeply. After a few minutes, I felt better but avoided the kitchen and balcony, where the smells lingered. Managing strong odours became a regular part of my pregnancy routine.