Ginger vs peppermint for nausea: which has the better evidence?

Ginger's best evidence is in early pregnancy. A 2014 meta-analysis of 12 randomized trials in 1,278 pregnant women found ginger improved nausea compared with placebo, though it did not significantly reduce the number of vomiting episodes. Lower daily amounts, under 1,500 mg, seemed to work at least as well for nausea, and there was no increase in miscarriage, heartburn or drowsiness Viljoen 2014. A broader Cochrane review of every option for early-pregnancy nausea was more cautious: ginger may help, but the evidence was limited and inconsistent, and no intervention had high-quality supportMatthews 2015.

Before surgery, pooling five trials in 363 patients, a fixed dose of at least 1 g of ginger lowered the relative risk of post-operative nausea and vomiting by about a third compared with placeboChaiyakunapruk 2006. NCCIH is more guarded, calling it uncertain whether ginger helps after surgery or as an addition to standard chemotherapy anti-nausea drugs, and noting that most studies of ginger for motion sickness have not shown a benefit NCCIH. Taking it before surgery is something to agree with your anesthesiologist, not to do on your own.

Most peppermint nausea studies tested the essential oil inhaled from a pad or cotton ball, not the tea. NCCIH reports a 2024 review that included four studies of peppermint oil (290 participants) and found inhaling it was particularly successful at reducing nausea and vomiting in people having chemotherapyNCCIH. A 2025 meta-analysis of 19 small trials reported lower nausea scores with inhaled peppermint oil after surgery, in pregnancy and during chemotherapy, and called it a promising complementary therapy Gergo 2025.

The Cochrane review of aromatherapy after surgery is less encouraging. Pooling four trials (115 participants), peppermint aromatherapy showed no evidence of an effect on nausea severity five minutes after treatment compared with placebo, on low-quality evidence Hines 2018. With small trials pointing in different directions, peppermint is graded limited for nausea.

Peppermint tea is a different thing again. NCCIH says very little research has been done on peppermint leafNCCIH, so a cup for an unsettled stomach is a comfort, not a tested remedy.

Ginger trials used dried ginger powder in capsules, mostly around 1 g a day in pregnancy split into several doses Viljoen 2014. Tea gives a smaller and more variable amount, though it is a reasonable, low-risk thing to try for mild nausea. A simple ginger tea made from fresh root is the easy kitchen version, and the herbal infusions page covers steeping.

If you try peppermint aromatherapy, keep the oil away from children's faces (see safety, below) and do not swallow essential oil. For tea, both herbs are easy to find; iHerb ginger tea and iHerb peppermint tea list single-ingredient options.

Ginger. Side effects include abdominal discomfort, heartburn, diarrhea, and mouth and throat irritation. NCCIH says ginger supplements in pregnancy may be safe but advises checking with your provider, and little is known about breastfeeding NCCIH. If you take a blood thinner, read ginger and anticoagulants before using supplements.

Peppermint. Peppermint oil taken by mouth can cause heartburn, nausea, abdominal pain and dry mouth, and rarely allergic reactions. Inhaled as aromatherapy it is possibly safe. Never apply it to the face of an infant or young child, because inhaling the menthol can cause serious side effects. Peppermint in food amounts, including tea, is likely safe in pregnancy and while breastfeeding NCCIH. If you have reflux, the heartburn risk matters; see peppermint oil and acid reducers if you take enteric-coated capsules.