Heightened Sense of Smell During Pregnancy: Why It Happens & How to Cope
01 Mar 2025
If every little scent suddenly seems too strong—whether it’s coffee, perfume, or even your favorite foods—you’re not imagining it! A heightened sense of smell (also called hyperosmia) is a common pregnancy symptom, especially in the first trimester.
Let’s explore why pregnancy makes your nose more sensitive, common triggers, and tips to manage it so you can breathe easy again!
Perfumes & strong fragrances: Scented candles, lotions, and cleaning products.
Body odors: Sweat, breath, cologne, or even the scent of a partner.
Garbage & household smells: Trash, dirty laundry, or pet odors. Some women even develop an aversion to smells they previously loved!
Sudden aversion to all foods, leading to weight loss.
Intense headaches or dizziness with strong smells. Talk to your doctor for additional support and nausea relief options.
Why Does Your Sense of Smell Increase During Pregnancy?
Blame it on hormones! Pregnancy causes major hormonal changes, which can make your nose more sensitive to odors. Here’s why:1. Increased Estrogen & Progesterone
- These hormones can amplify your sense of smell, making scents stronger and more intense.
2. Link to Morning Sickness
- Strong smells may trigger nausea and vomiting, especially in the first trimester.
- Many women report that odors like cooked meat, coffee, or perfume suddenly make them sick.
3. Evolutionary Protection
- Some researchers believe heightened smell is a protective mechanism, helping pregnant women avoid spoiled foods or harmful toxins.
Common Smell Triggers During Pregnancy
While every woman is different, here are some of the most common odor triggers: Food smells: Onions, garlic, cooked meat, eggs, fish, and coffee.Perfumes & strong fragrances: Scented candles, lotions, and cleaning products.
Body odors: Sweat, breath, cologne, or even the scent of a partner.
Garbage & household smells: Trash, dirty laundry, or pet odors. Some women even develop an aversion to smells they previously loved!
8 Tips to Manage a Heightened Sense of Smell
While you can’t turn off your super-sniffer, these tips can help minimize discomfort:1. Identify & Avoid Triggers
- If cooking smells bother you, ask someone else to cook or opt for cold foods (less aroma).
- If perfumes or candles are too strong, switch to unscented products.
2. Keep Fresh Air Flowing
- Open windows or use a fan to clear out strong odors.
- Step outside for fresh air if you start feeling nauseous.
3. Switch to Mild or Unscented Products
- Use fragrance-free laundry detergent, soaps, and lotions.
- Avoid heavily scented shampoos and cleaning products.
4. Carry a "Safe Smell" With You
- Keep a handkerchief with lemon, vanilla, or mint in your bag.
- Sniff it when unpleasant odors become overwhelming.
5. Eat Small, Frequent Meals
- An empty stomach can make nausea from smells worse.
- Stick to bland foods like crackers, toast, or bananas.
6. Use a Nose Clip or Mask
- If strong odors are unavoidable (like at work), try wearing a mask or nose clip.
7. Rinse Your Nose
- A quick rinse with saline spray or a steam inhalation can help clear out lingering odors.
8. Stay Hydrated & Chew Gum
- Drinking water flushes out lingering smells.
- Chewing mint gum or sucking on a lemon drop can neutralize bad odors.
When to Call Your Doctor
A heightened sense of smell is usually harmless, but if you experience: Severe nausea & vomiting (possible Hyperemesis Gravidarum).Sudden aversion to all foods, leading to weight loss.
Intense headaches or dizziness with strong smells. Talk to your doctor for additional support and nausea relief options.
