What foods help restore sense of smell? Your Nutritional Guide

October 21, 2025 •

4 min read

According to the National Institutes of Health, over 200,000 Americans visit a doctor each year for problems with their sense of smell. While viruses, head trauma, and other factors can cause smell loss (anosmia), evidence suggests that targeted nutrition can play a supportive role in recovery by nourishing and protecting the olfactory system. Focusing on what foods help restore sense of smell can provide a proactive, non-invasive approach to regaining this vital sense.

Quick Summary

This article explores the nutritional components that aid in restoring or improving the sense of smell, focusing on the roles of zinc, vitamin A, omega-3 fatty acids, and other antioxidants. It outlines food sources for these key nutrients and discusses how a supportive diet complements other treatment methods, such as smell training.

Key Points

Zinc Supports Regeneration: Essential mineral zinc plays a vital role in regenerating olfactory receptors and is critical for normal smell perception.
Vitamin A Protects Nasal Tissue: Vitamin A helps maintain the health of the nasal lining, which is crucial for detecting smells, and supports epithelial tissue regeneration.
Omega-3s Offer Neuroprotection: Found in fatty fish and seeds, omega-3 fatty acids possess anti-inflammatory and neuroprotective properties that may aid olfactory nerve recovery.
Antioxidants Fight Damage: Nutrients like alpha-lipoic acid protect olfactory neurons from damage caused by oxidative stress and inflammation.
Prioritize Whole Foods: A diet rich in whole foods and low in processed sugars and fats supports overall sensory health and reduces inflammation.
Combine Diet with Smell Training: For optimal results, combine a supportive diet with regular smell training to stimulate and retrain the olfactory nerves.

The Connection Between Diet and Olfactory Function

Our sense of smell, or olfaction, is a complex process involving olfactory sensory neurons, which detect odor molecules and send signals to the brain. When this system is damaged by inflammation from a viral infection, head trauma, or other causes, a loss or reduction of smell can occur. A healthy, nutrient-rich diet is crucial for maintaining overall sensory health and providing the building blocks for nerve regeneration and repair. Poor nutrition, particularly a deficiency in key micronutrients, can impede the body's natural healing processes and potentially hinder the recovery of smell.

Key Nutrients that Aid Olfactory Recovery

Several vitamins, minerals, and fatty acids have been identified as essential for supporting the olfactory system's health and recovery. Incorporating foods rich in these nutrients can be a proactive step toward restoring a diminished sense of smell.

Zinc: This essential trace mineral is heavily involved in the regeneration of olfactory receptors and supports the function of enzymes critical for taste and smell perception. Zinc deficiency has been directly linked to anosmia (the loss of smell).
Vitamin A: Crucial for maintaining the health of the epithelial tissues, including the delicate lining of the nasal passages where odor receptors are located. Some studies have explored its potential for repairing damaged olfactory mucosa, with early research showing promising results in post-viral cases when administered as nasal drops.
Omega-3 Fatty Acids: These polyunsaturated fats possess neuroprotective, anti-inflammatory, and neuro-regenerative properties that may benefit the olfactory system. Omega-3s are vital components of cell membranes and support synaptic plasticity and neurotransmitter function.
Antioxidants (e.g., Alpha-Lipoic Acid, Vitamin E): Oxidative stress and inflammation can damage olfactory neurons. Antioxidants help protect against this damage by neutralizing free radicals. While more research is needed, some studies suggest antioxidants, like alpha-lipoic acid, may aid in nerve regeneration.

Foods that Help Restore Sense of Smell

Focusing your diet on nutrient-dense, anti-inflammatory foods is a core strategy for supporting olfactory recovery. Here are some of the best foods to include in your meals.

Zinc-Rich Foods

Shellfish: Oysters are exceptionally high in zinc, while crabs, mussels, and clams are also excellent sources.
Meat and Poultry: Beef, pork, and chicken provide significant amounts of zinc.
Legumes: Lentils, chickpeas, and beans are good plant-based sources, but note that absorption can be lower than from animal sources.
Nuts and Seeds: Pumpkin seeds, cashews, and hemp seeds are excellent additions to salads, oatmeal, and snacks.

Vitamin A-Rich Foods

Orange and Yellow Vegetables: Sweet potatoes, carrots, and butternut squash are packed with beta-carotene, which the body converts to vitamin A.
Dark Leafy Greens: Spinach and kale are great sources of carotenoids.
Liver: Beef liver is one of the most concentrated sources of active, preformed vitamin A.
Dairy and Eggs: Milk, cheese, and eggs contain active vitamin A.

Omega-3 Fatty Acid Sources

Fatty Fish: Salmon, mackerel, sardines, and herring are top sources of EPA and DHA.
Seeds: Flaxseeds, chia seeds, and hemp seeds offer ALA, a plant-based omega-3.
Nuts: Walnuts are a good source of ALA.
Plant-based Oils: Canola and flaxseed oils contain ALA.

Antioxidant-Rich Foods

Berries: Blueberries, strawberries, and raspberries are high in antioxidants that help combat inflammation.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts contain antioxidants and other beneficial compounds.
Herbs and Spices: Ginger, cinnamon, cloves, and rosemary not only provide potent antioxidants but are also used in smell training due to their strong aromas.

Comparison of Olfactory-Supporting Foods


Nutrient	Excellent Sources	Role in Olfactory Function	Best for...
Zinc	Oysters, beef, pumpkin seeds	Supports regeneration of olfactory receptors	Correcting a potential deficiency
Vitamin A	Sweet potatoes, liver, carrots	Maintains nasal epithelial tissue health	Post-viral recovery and tissue repair
Omega-3s	Salmon, flaxseed, walnuts	Reduces inflammation and aids nerve regeneration	Overall neurological and anti-inflammatory support
Antioxidants	Berries, broccoli, herbs	Protects against cellular damage and oxidative stress	Reducing inflammation caused by injury or infection

Lifestyle and Complementary Strategies

While focusing on nutrition, integrating other supportive practices can further boost your chances of recovery.

Smell Training: Involves sniffing a set of powerful scents (e.g., rose, eucalyptus, lemon, cloves) daily to stimulate and retrain the olfactory nerves. This is considered the most effective adjunctive therapy for post-viral smell loss and works synergistically with a nutrient-rich diet to support nerve function.
Hydration: Staying well-hydrated is essential, as the mucus lining in the nasal passages must be moist for scent molecules to be properly detected. Dehydration can dry out this layer, reducing scent sensitivity.
Avoid High-Fat, High-Sugar Foods: Some studies suggest that diets consistently high in saturated fats and added sugars can impact sensory function and increase inflammation over time. Opting for whole, unprocessed foods can help maintain a healthier sensory profile.

Conclusion

While nutritional intake is a supportive strategy rather than a guaranteed cure, incorporating key nutrients and anti-inflammatory foods into your diet is a valuable step for anyone seeking to restore or improve their sense of smell. By focusing on foods rich in zinc, vitamin A, and omega-3 fatty acids, you can provide your olfactory system with the essential building blocks for repair and regeneration. Combining these dietary changes with proven methods like smell training offers a comprehensive approach to recovery. For those with persistent symptoms, consulting a healthcare professional is always the best course of action. For more information on smell training, resources from charities like AbScent can be helpful.

Frequently Asked Questions

The timeline for improvement varies by individual and depends on the cause and severity of the smell loss. Dietary changes are a supportive measure, and results may be gradual over weeks or months, often working best alongside other therapies like smell training.

Yes, zinc is essential for the function of the olfactory system, and a deficiency can lead to a diminished or lost sense of smell. However, not all cases are caused by a zinc deficiency, and supplementation is most effective when a deficiency is present.

Most nutritional needs, including those for olfactory health, should be met primarily through a balanced diet of whole foods. Supplements may be helpful in cases of a diagnosed deficiency, but always consult a healthcare professional before starting new supplements, as some can interact with medications.

Smell training, which involves sniffing specific odors daily, is considered a first-line treatment for post-viral smell loss. A supportive diet provides the necessary nutrients for nerve repair, but the active stimulation from training is often essential for retraining the brain and nerves, and the two methods complement each other.

Some individuals with parosmia (distorted smells) find certain foods and odors unpleasant. You can start with more tolerable scents or use alternative methods, such as eating colder or bland foods, and gradually introduce stronger smells as your senses improve.

Yes, diets high in processed foods, saturated fats, and added sugars can lead to inflammation and dull the senses over time. Processed foods often rely on artificial flavors, which can reduce sensitivity to more natural aromas.

Yes, excessive intake of certain vitamins and minerals, particularly fat-soluble ones like vitamin A and trace minerals like zinc, can be harmful. It is crucial to follow recommended dosages and speak with a healthcare provider before taking high doses of supplements.