One day, your favorite foods tasted great. The next, your coffee smells burnt, onions make you gag and chocolate tastes like cardboard. If food still tastes “off” or smells strange after COVID-19, you might be wondering if this is normal or if something is wrong.
You’re not imagining it. Changes in smell and taste can happen post-COVID and they don’t always go away quickly. For some people, these changes can last for months and affect their appetite, mood and daily life.
Here’s why these changes can happen, what might help and when it’s a good idea to see a health care specialist.
How smell and taste normally work
Smell and taste are closely linked. In fact, most of what you think of as taste actually comes from your sense of smell.
“About 80% to 90% of what we perceive as flavor comes from smell,” said Janna Assar, MD, a family medicine specialist with Banner Health. “That’s why food can seem bland or off when your nose isn’t working the way it should.”
COVID can impact your sense of smell and taste in a few important ways.
COVID can affect the olfactory system
Your olfactory system, the network of nerves in your nose that detects smells, is vulnerable to COVID-19. The virus usually doesn't kill the smell nerves themselves. Instead, it attacks the supporting cells around them, called sustentacular cells.
“These support cells act like caretakers for your sense of smell," said Dr. Assar. “When the virus damages them, the smell nerves can't get the help they need and they stop sending clear signals to the brain.”
COVID can affect taste buds directly
If food tastes metallic, bitter or strangely bland, it might be because of your taste buds. The taste buds on your tongue have cells that the virus can enter. COVID-19 can infect these cells, causing inflammation and accelerating their wear and tear.
“An infection of these cells can lead to a real loss or change in the ability to taste sweet, salty, sour, bitter and umami flavors,” Dr. Assar said.
How common are post-COVID smell and taste changes?
In the early days of the pandemic, losing the ability to smell and taste was very common. Studies from 2020 and 2021 showed that up to 80% of people infected by COVID-19 experienced changes in these senses.
With newer COVID variants, fewer people have these problems but they still happen. About 10% to 25% of people notice changes in smell or taste during or after infection.
But recovery isn’t always complete. “Recent studies show many people think their smell has come back but tests tell a different story,” Dr. Assar said. “About two-thirds of people who feel normal after COVID still score low on scent tests. They don’t always realize their sense of smell is dulled.”
The most common smell and taste changes
Not everyone experiences changes to their senses of smell and taste in the same way. Many people go through stages as their nerves heal.
Anosmia and hyposmia
Anosmia: Complete or near-complete loss of smell
Hyposmia: Partial loss of smell; some odors seem faint or muted
Distorted smells (parosmia)
Parosmia happens when real smells are sensed incorrectly. Instead of smelling things normally, people might find certain smells unpleasant. Many describe the changed smell after COVID as burnt, chemical, rotten or sickly sweet.
“This happens because healing nerves send incomplete signals to the brain,” Dr. Assar said. “It’s like hearing only part of a song. Your brain tries to fill in the missing parts but sometimes it gets them wrong.”
Common things that can trigger parosmia include:
- Coffee
- Onions or garlic
- Eggs
- Roasted meat
- Toothpaste
Phantom smells (phantosmia)
Some people smell things that aren’t really there. The most common phantom smell is cigarette smoke or something burning. These smells come and go and can last for minutes or hours.
Taste changes (dysgeusia)
You may notice:
- A constant metallic taste
- Food feeling flavorless
- Sweet foods taste artificial
- Salt tasting overpowering
These changes can make eating less enjoyable and sometimes cause weight loss or poor nutrition.
How long do smell and taste changes last?
Most people recover gradually and steadily.
- One to four weeks: Support cells grow back, helping the nerves that allow us to smell to work again
- Two to three months: People with lingering issues often see improvements, but some may experience distorted smells that may appear
- Six months: Most regain nearly full function
- One year: A small number may still have chronic symptoms.
Dr. Assar said, “If smell doesn’t come back by six months, it’s less likely to happen on its own. That’s when treatment becomes very important.”
Many things can affect how fast someone recovers, including age, how bad the loss is and gender. “Complete smell loss tends to take longer to improve than partial loss,” Dr. Assar said. “Women and older people might also see slower recovery.”
What can help my smell and taste recover?
There’s no guaranteed quick fix but some approaches may support your recovery.
Smell training
Smell training is the most widely used therapy. It helps the brain interpret smell signals accurately.
The process involves:
- Four scents (often rose, lemon, clove and eucalyptus)
- Smelling each for 15 to 20 seconds
- Visualizing the memory of that scent
- Repeat twice daily
“This mental focus is important,” Dr. Assar said. “It helps rebuild neural pathways.”
Reduce inflammation
Inflammation can affect nerve recovery. “Omega-3 fatty acids may support nerve repair and reduce inflammation,” Dr. Assar said.
Some providers also recommend:
- Nasal steroid sprays for swelling
- Alpha-lipoic acid supplements for nerve support
Support key nutrients
Certain nutrients can help with sensory recovery.
“Zinc is critical for taste and smell cell turnover,” Dr. Assar said. “Vitamin B12 supports nerve health and vitamin A plays a role in repairing the nasal lining.” Recent trials suggest vitamin A nasal drops may also help in select cases.
Experiment with different techniques
Sometimes, changing how food feels can help more than changing how it tastes.
- Cold foods: Smells are molecules released by heat. Cold foods may smell less intense.
- Avoid the “big four”: Onions, garlic, coffee and roasted meat are the most common triggers. Switch to bland proteins like tofu or steamed fish.
- Nasal clips: Use nose clips while eating to block smells. This allows you to enjoy the texture and basic taste of food.
Go slowly and note what works for you.
When to talk to your health care provider
You should see your provider if:
- Smell or taste hasn’t improved after several months
- Smells are distorted and affecting your ability to eat
- You’re losing weight or avoiding food
- You notice new sinus pain, congestion or nosebleeds
- Safety is a concern, such as not being able to smell smoke or gas
- You experience neurological symptoms (chronic brain fog or headaches, new-onset tremors or tingling)
- Changes are affecting your mental health (depression, anxiety)
“Your health care provider may refer you to an ear, nose and throat (ENT) specialist to help rule out other causes, like sinus disease or nasal polyps,” Dr. Assar said. “In some cases, short-term treatments may be considered, depending on symptoms.”
For chronic cases (those lasting more than six months), Dr. Assar said some specialists are now using more advanced interventions when conventional approaches haven’t helped. These include:
- Stellate ganglion block (SGB): This is an injection near nerves in the neck that may help reset nerve signaling related to smell and taste. Research remains limited but some patients report improvement.
- Platelet-rich plasma (PRP) therapy: PRP involves using your own blood’s growth factors to support healing in affected tissues. Some studies are looking at PRP for smell and taste recovery after COVID-19.
What questions to ask your provider
If you decide to seek care, Dr. Assar suggests asking:
- “Am I a candidate for vitamin A, ALA or omega-3 supplements?”
- “Should I see an ENT specialist?”
- “If distorted smells is a problem, should we consider an SGB?”
- “Should I be screened or checked for other neurological problems that may have been caused by COVID-19?”
Takeaway
Loss of smell and taste after COVID-19 can be difficult but you’re not alone. With time, support and proper care, many people find their way back to enjoying food again.
If you’re concerned, Banner Health specialists can help you take the next step toward recovery.
