A common cold often causes a temporary, frustrating side effect: the apparent loss of the sense of taste. This diminished ability to perceive food and drink is common following an upper respiratory infection. While the sensation can make eating feel bland, this condition is typically a short-lived consequence of the body’s response to a viral illness. Understanding the cause helps manage this temporary shift in flavor perception.
The Connection Between Smell and Taste
The perception of flavor relies far more on the nose than on the tongue. When a cold strikes, the immune response triggers inflammation and excessive mucus production in the nasal passages. This blockage prevents odor molecules from reaching the olfactory receptors located high in the nasal cavity.
Olfactory receptors detect the nuances that create flavor. The five basic tastes—sweet, sour, salty, bitter, and savory (umami)—are detected by taste buds on the tongue and remain intact during a cold. Without aromatic input, the brain receives incomplete information, resulting in a dull sensation of flavor. This condition is a temporary loss of smell, known as anosmia, not a loss of taste.
Immediate At-Home Strategies
To clear nasal obstruction and allow odor molecules to reach the olfactory system, focus on mechanical clearing. Using a saline nasal rinse or a neti pot can flush out excess mucus and reduce inflammation. Over-the-counter decongestant sprays may also provide short-term relief by shrinking blood vessels in the nose. These sprays should be used sparingly and only for a few days to avoid rebound congestion.
Smell Training
For direct stimulation of the impaired sensory nerves, “smell training” can be beneficial. This involves intentionally sniffing strong, familiar scents twice daily to encourage nerve regeneration and connectivity to the brain. A standard regimen uses four distinct categories of scents:
- Rose (floral)
- Lemon (fruity)
- Clove (spicy)
- Eucalyptus (resinous)
When sniffing each scent for about 15 to 20 seconds, actively try to recall the memory of what that item should smell like.
Enhancing Flavor
While waiting for your sense of smell to return, enhance the dining experience by focusing on unaffected sensations. Pay attention to the texture of your food, such as crunchiness or smoothness, and its temperature. Emphasize dishes that highlight the five basic tastes, which the tongue can still detect, by seasoning food with salt, lemon juice, or chili for sensory contrast.
When to Seek Medical Advice
For most people, the loss of smell and diminished flavor perception is a transient issue that resolves relatively quickly. The sense of smell typically returns gradually within a few days to one or two weeks after cold symptoms subside and nasal congestion clears.
If the loss of taste or smell persists for more than two weeks after the cold has resolved, consult a healthcare provider for an evaluation. Seek medical attention if the loss occurs suddenly without any preceding congestion, cold, or flu symptoms. A persistent change could indicate an underlying condition, such as chronic sinusitis or a more serious issue unrelated to a common cold.