What Vitamins Should I Take to Get My Taste Back?

December 14, 2025 •

5 min read

According to research, a diminished sense of taste often accompanies a loss of smell, with over 75% of what we perceive as 'flavor' actually originating from our sense of smell. This close sensory connection means that issues affecting one sense, including certain nutritional deficiencies, can have a noticeable impact on the other.

Quick Summary

Several vitamin and mineral deficiencies can impair taste and smell, with zinc and vitamin B12 being especially important. While supplementation can be effective for those with a confirmed deficiency, it's crucial to consult a healthcare provider to determine the underlying cause, as other factors like illness, medications, or neurological conditions may be responsible.

Key Points

Zinc is Crucial: Essential for the formation and renewal of taste buds, zinc supplementation has shown to improve taste disorders, particularly in those with a deficiency.
B12 Supports Nerve Health: A deficiency in vitamin B12 can damage the nerves that communicate taste signals to the brain, leading to taste impairment. Supplementing can help restore nerve function over time.
Consider Alpha-Lipoic Acid (ALA): This antioxidant may help with nerve regeneration after viral infections, although more research is needed to confirm its effectiveness.
Rule Out Other Causes First: Before self-treating with vitamins, consult a doctor to rule out other causes of taste loss, such as illness, medication side effects, or other medical conditions.
Combine with Lifestyle Changes: Optimize your recovery by maintaining excellent oral hygiene, considering olfactory training, and avoiding factors like smoking that can damage your taste buds.

Essential Vitamins and Minerals for Restoring Taste

Experiencing a loss or alteration of taste can be frustrating and diminish the enjoyment of eating. Often, this condition, known medically as dysgeusia, is linked to specific nutrient deficiencies. Research indicates that replenishing these vital vitamins and minerals, especially under a doctor’s supervision, can help restore normal taste function.

Zinc: The Mineral for Taste and Smell

Zinc is perhaps the most well-researched and widely-cited nutrient linked to taste and smell function. This essential trace element is integral to the health of your taste buds and the function of salivary glands.

Role in Taste: Zinc is a component of a salivary protein called gustin, which is critical for the development and maturation of taste buds. A deficiency can lead to underdeveloped taste buds and reduced taste acuity.
Antiviral Properties: During viral infections like the common cold or COVID-19, zinc deficiency is sometimes observed. The antiviral and immune-boosting properties of zinc may aid in the body's recovery, which in turn can help restore lost taste.
Supplementation Effectiveness: Clinical studies have shown that zinc supplementation can effectively improve taste disorders, particularly in patients with a diagnosed zinc deficiency. Individual needs may vary, and medical consultation is advised.

Vitamin B12: Supporting Nerve Function

Vitamin B12 is essential for maintaining healthy nerve cells, including those that transmit taste signals from your taste buds to your brain.

Impact on Taste Buds: A severe deficiency in vitamin B12 can cause the loss of lingual papillae, the tiny bumps on your tongue that contain taste buds. This can result in a diminished or altered sense of taste, sometimes leading to a swollen or inflamed tongue.
Recovery with Supplementation: With appropriate treatment, symptoms associated with B12 deficiency, including taste changes, can improve. Depending on the severity, treatment can range from dietary changes and oral supplements to injections for those with malabsorption issues.

Alpha-Lipoic Acid: A Potential Antioxidant Aid

Alpha-lipoic acid (ALA) is a potent antioxidant that has been investigated for its potential role in restoring taste and smell, particularly after viral infections.

Neurological Support: ALA is known to support nerve health and has been used to treat neurological problems like diabetic neuropathy. This benefit extends to the nerves involved in taste and smell.
Antioxidant Effects: As an antioxidant, ALA helps protect the central nervous system and may assist in the regeneration of neural pathways that were damaged by viral infections. One small study showed significant improvement in taste and smell function among participants who took ALA, although more extensive research is needed.

Comparison of Key Supplements for Taste Recovery


Feature	Zinc	Vitamin B12	Alpha-Lipoic Acid (ALA)
Primary Role for Taste	Essential for the formation and function of taste buds via the protein gustin.	Critical for healthy nerve function, including sensory nerves for taste.	Antioxidant and neuroprotective properties that may help regenerate nerve pathways.
Mechanism of Action	Enables proper formation and turnover of taste buds.	Supports the health of the nervous system and taste-related nerves.	Acts as a coenzyme and antioxidant, potentially aiding nerve repair.
Common Deficiency Symptoms	Loss of taste, skin conditions, poor immunity.	Changes in taste, swollen tongue, nerve issues, fatigue.	Primarily studied for neurological conditions like diabetic neuropathy; deficiency not typically associated with taste loss.
Efficacy	Strongest evidence for treating taste disorders caused by zinc deficiency.	Effective for taste issues linked to B12 deficiency; can take months for full recovery.	Preliminary evidence for taste/smell recovery, particularly after viral illness, but less robust than zinc or B12.
Important Consideration	High intake can cause side effects like copper deficiency; requires medical supervision.	Treatment success depends on the underlying cause and severity of the deficiency.	Should be used with caution, and its long-term effects on taste are still under investigation.

Other Nutritional and Lifestyle Considerations

While specific vitamins are important, a holistic approach is often most effective for regaining taste. Several other factors play a significant role in overall oral and sensory health.

Other Relevant Nutrients

Folate (Vitamin B9): Like other B vitamins, folate is important for cell generation and can be linked to a reduced sense of taste if deficient.
Vitamin D: Research has shown a link between vitamin D supplementation and improving the sense of smell and taste, particularly in cases of post-viral sensory loss.
Vitamin A: This nutrient is crucial for the health of mucous membranes and nerve cell regeneration. It may be helpful, especially in the form of nasal spray, for those experiencing post-infectious smell and taste loss.
Omega-3 Fatty Acids: These have been explored for their anti-inflammatory effects and potential benefits in managing long-COVID symptoms, which often include taste disturbances.

Lifestyle Adjustments

Address the Root Cause: Always consult a healthcare provider to identify the cause of taste loss, which could range from an infection (like COVID-19), medication side effects, or a nutritional deficiency.
Oral Hygiene: Maintaining good oral hygiene by brushing and flossing regularly can prevent gum disease and other mouth infections that alter taste.
Olfactory Training: For those with post-viral taste and smell loss, olfactory training (smell training) is highly recommended. This involves deliberately sniffing a variety of different scents to help retrain the nervous system.
Quit Smoking: Smoking is known to damage taste buds and lessen the ability to taste and smell. Quitting can lead to a noticeable improvement in these senses.

Conclusion

Reclaiming your sense of taste can be a gradual process, but identifying and addressing potential vitamin deficiencies is a crucial step. Zinc and Vitamin B12 are the most strongly linked nutrients, with evidence supporting their role in taste bud development and nerve function. While other supplements like alpha-lipoic acid also show promise, especially in post-viral cases, their efficacy is less certain and requires further research. It is essential to consult with a healthcare professional before beginning any supplementation, as they can help determine the root cause of your taste loss and recommend the most appropriate and safe course of action for your individual health needs. By combining targeted nutritional support with healthy lifestyle choices, you can increase your chances of getting your taste back.

This article is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional for diagnosis and treatment.

Frequently Asked Questions

Zinc is often considered the most important mineral for taste function, as it is vital for the development and maintenance of taste buds. However, a deficiency in Vitamin B12 can also significantly impact taste by affecting nerve health.

Yes, a deficiency in zinc is one of the known causes of a metallic or altered taste in the mouth (dysgeusia). Supplementing with zinc, under medical guidance, can help correct this issue if a deficiency is the root cause.

The time it takes to restore taste with vitamins varies depending on the underlying cause and severity of the deficiency. For vitamin B12 deficiency, it can take anywhere from a few weeks to several months for taste to return to normal. Zinc supplementation may also require a few months to show significant improvement.

Not necessarily. While viral infections can sometimes lead to nutrient deficiencies, they can also cause direct damage to the olfactory and nervous systems, which affects both smell and taste. A vitamin deficiency may be a contributing factor, but it is not always the primary cause.

Yes, in addition to addressing potential vitamin deficiencies, natural methods like olfactory training (smell exercises), improving oral hygiene, staying hydrated, and quitting smoking can help. Experimenting with strong flavors and different food textures can also stimulate your senses.

Yes, aside from B12, deficiencies in other B vitamins like folate (B9) and thiamin (B1) have been linked to a reduced sense of taste. A balanced B-complex supplement might be considered after consulting a doctor.

No, it is not recommended to take high doses of vitamins without a doctor's guidance. Excessive intake of certain minerals like zinc can lead to adverse effects, such as copper deficiency. The appropriate intake depends on the specific deficiency and overall health, and should be monitored by a healthcare professional.