What Causes a Heightened Sense of Smell (Hyperosmia) During Pregnancy?

Plenty of pregnancy symptoms can catch you off guard. You probably never expected everyday smells to become almost vomit-inducing, but this is often one of the first signs that lets you know you’re expecting.

Here’s everything you need to know about your sense of smell during pregnancy.

The fancy medical term for a juiced-up sense of smell is hyperosmia. In its purest form, true hyperosmia is rare, but many expectant moms report experiencing something similar, particularly during their first trimesters.

As mentioned, in some cases, this nasal sensitivity is what alerts women to the fact that they’re pregnant in the first place, as the sudden olfactory assault often triggers the nausea and vomiting that defines morning sickness. 1

While your nose will be extra tuned to foul odors, you may be less sensitive to sweet smells as your brain will prioritize potentially harmful smells over pleasant ones. In this way, your sniffing ability may feel like a superpower gone awry.

So, who’s to blame for your unparalleled nasal sensitivity? As you might have guessed, you can thank those pesky hormones of yours, specifically: 2

• Estrogen
• Human chorionic gonadotropin (hCG)
• Progesterone

Research is ongoing to lock down the exact mechanisms of these hormonal shifts and how they play into the more intense perception of smells that many pregnant women experience. 3

Unfortunately, you probably won’t be able to get rid of your hyper-sensitive sense of smell when you’re pregnant. Minimizing its impact on your daily life, however, is more doable.

Pay attention to the smells that trigger you the most and avoid them as much as possible. Of course, this can be easier said than done, but you can do your best to limit your exposure to them. You should also: 4

• Keep your personal space breezy: Crack open those windows and fire up a few fans to circulate air and stop odor buildup.
• Ditch the scented products: Unscented or lightly scented toiletries, cleaning supplies, and laundry detergents are your new best friends. Also, (politely) ask your loved ones to limit their fragrance use around you. 5
• Avoid smells in the kitchen: If your sense of smell makes cooking unbearable, try microwaving your food, as it produces fewer odors than other cooking methods. You can also opt for eating cold or room-temperature foods, since some only release strong smells when you heat them.
• Indulge in smells you like: Keep a ready supply of pleasant scents nearby. Go-to options for masking unpleasant odors include lemon, mint, ginger, and cinnamon. Popping a piece of gum or sucking on hard candies can also sidetrack your nose.
• Use saline nasal sprays or washes: These can keep your nasal passages moist and healthy, as well as reduce congestion (another common complaint during pregnancy).

When other solutions don’t cut it, you can also try simply wearing a mask to block out unwanted scents.

When will your sense of smell return to normal?

Fortunately, super-smell usually peaks during the first trimester and gradually fades alongside morning sickness. With that said, some women still experience amplified sensitivity up to their third trimester. 6

Even if you’re stuck with a hyper-sensitive sense of smell for the remainder of your pregnancy, it should get back to normal within a few weeks of delivery.

If your hyperosmia sticks around past your postpartum period (6–8 weeks), check in with your doctor to rule out any underlying medical conditions. 7

While this change to your sense of smell may seem inconvenient, think of it as a necessary side effect of all those essential hormonal changes you’re going through.

Try to be patient. You’ll soon be back to roaming your favorite food court without needing to rush for the exit every time you pass by a restaurant that seasons their dishes with a lot of garlic.