Increased Sense of Smell in Pregnancy: Causes & Relief Tips

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Increased Sense of Smell

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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.

What is smell sensitivity in pregnancy?

Smell sensitivity is one of those commonly self-reported signs of early pregnancy that catches many women by surprise! It’s like your nose suddenly got an upgrade—picking up scents you never noticed before. Many pregnant women find themselves with this super-sensitive sniffer, which can unfortunately lead to some pretty strong aversions or that queasy feeling when certain scents waft by. It’s your body’s way of going into protective mode for your little one!

When does this smell superpower kick in?

Would you believe it can start just days after conception? Yep! Most women notice their nose going into overdrive between weeks 4 and 8. It’s like your estrogen levels suddenly decided to turn the volume up on every scent around you. Some smells that never bothered you before might suddenly feel like they’re screaming for attention!

Will my nose ever calm down?

Good news! For most moms-to-be, this smell sensitivity peaks early and starts to fade by the end of the first trimester (around weeks 13-16) as those hormones finally decide to chill out a bit. Some women do experience it throughout pregnancy, but most find relief around the same time morning sickness waves goodbye. Phew!

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.

How to manage your new superpowered nose

You need to make some small changes to your daily routine which can go a long way in making life more bearable. Here are some strategies that might help:

Eat smart – Stick to foods your stomach can handle. Developed an aversion to chicken or cauliflower? It’s totally OK to avoid them for now!
Welcome fresh air – Keep those windows open and get that air flowing! Good ventilation is your best friend when cooking smells or musty odors start bothering you.
Keep clothes fresh – Those lingering odors on clothes can be major triggers, so keep everything clean and odor-free.
Go mild with scents – Time to put away those strong perfumes and switch to milder options.
Embrace the good smells – Surround yourself with scents that actually make you feel better! Mint, lemon, ginger, and cinnamon can be real lifesavers during this time.
Stay hydrated – Drinking plenty of water helps with nausea and might even take the edge off that smell sensitivity.
Snack wisely – Small, light snacks can settle your queasy stomach. Try plain khakra, idli, upma, or poha—they’re gentle options that won’t produce strong odors. Fruits like bananas and apples can be your best buddies too!

“What is most important during the first trimester is understanding that these sensory changes are temporary, and with simple adjustments, you can navigate this phase comfortably,” says Dr. Pradnya Supe, Obstetrician and Gynaecologist in Mumbai.

Has your sense of smell gone into overdrive during pregnancy? Drop a comment below about the weirdest smell aversion you’ve developed—we’ve all been there!

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.

FAQs about Smell Sensitivity During Pregnancy

Is heightened sense of smell always a sign of pregnancy?

While a super-sensitive nose is common in pregnancy, it’s not a guarantee! Some women experience it as their first clue, while others never notice any difference at all.

Can my smell sensitivity harm my baby?

Not at all! Your heightened sense of smell won’t affect your little one—it’s just your hormones doing their thing. Though it might make YOU feel miserable sometimes!

Why am I suddenly craving foods I never liked before?

Those hormones are working overtime! They can completely flip your taste preferences upside down. Today’s weird craving for pickle ice cream is just your body’s quirky pregnancy response! Read More on Food Craving

Why do I feel like I can smell EVERYTHING?

It’s those pregnancy hormones—especially estrogen—amping up your sense of smell to superhero levels! Scientists think it might be nature’s way of helping you avoid potentially harmful foods.

Is it normal to suddenly hate my partner’s cologne?

Absolutely! Don’t worry—you don’t suddenly dislike your partner! Your nose is just in pregnancy mode and might find strong scents overwhelming. Maybe suggest a fragrance vacation for now?

When will these weird food cravings end?

For most women, those intense cravings and aversions settle down after the first trimester, but some experience them throughout pregnancy. Just another pregnancy adventure!