Start Smell Training: Using Essential Oils for Anosmia Recovery

Olfactory disorder, whether total loss (anosmia) or partial loss (hyposmia) of the sense of smell, affects a large portion of the population. Some studies suggest anywhere from ~18% to ~34% of adults experience some degree of smell dysfunction (Hopkins et al.). This loss can negatively impact daily life: from not being able to recognize dangers such as gas leaks or mold, to a reduction in pleasure, and even potential effects on brain health and function such as mood disturbances and cognitive decline (Helman et al.).

In this article we explore how essential oils for smell training can be used to help recover or improve our sense of smell. It is based on the best available data, with pragmatic steps you can try today as part of a DIY smell training guide.

Key Definitions

Smell Training: What the Evidence Says

Smell training (also called olfactory training) is the leading non-invasive method studied for helping people with smell loss (Delgado-Lima et al.).

• Timing matters: Starting smell training sooner after onset of loss (e.g., post-viral) improves chances of recovery (Helman et al.).
• Cause matters: Viral or idiopathic loss tends to respond better than losses caused by head trauma or neurodegeneration (Delgado-Lima et al.).
• Magnitude of benefit: In post-infectious olfactory dysfunction, structured training improved recovery in ~71% of patients over a year compared to ~37% with no training (Delgado-Lima et al.).
• COVID-19: Many reviews show smell training provides significant improvements for long-lasting post-COVID smell disorders (Treder-Rochna et al.).

How to Use Essential Oils for Smell Training: A Step-by-Step Guide

Step 1: Choose Your Oils

Use 4 distinct odor categories: commonly a floral, a fruity/citrus, a resinous, and a spicy/herbal scent. Studies often use rose, lemon, clove, and eucalyptus (Khan et al.).

Researchers aren’t sure if specific oils work better than others. What matters most is using varied scent categories to stimulate different olfactory receptors. If you already have essential oils that fall in these 4 categories, you can start without worrying about matching the exact oils most often used.

After a few weeks of smell training, research shows that interchanging new oils can also increase the odds of recovery.

Step 2: Use the Right Concentration

Use 100% pure essential oils (undiluted). Higher concentrations tend to be more effective for stimulating olfactory pathways (Delgado-Lima et al.).

Step 3: Establish a Daily Routine

Sniff each oil for 10-20 seconds, twice daily. Studies show that longer smell training tends to lead to higher rates of recovery (Delgado-Lima et al.).

Protocols ranging from 12-24 weeks are commonly used and studied with good results. This is a good starting point for establishing the scope of time to commit to smell training. Listen to your body first and allow for flexibility.

Step 4: Track Your Progress

Keep a smell journal noting intensity, distortions, or improvements. Verbalizing what you smell (intensity and agreeableness) may help reinforce brain connections and increase rates of smell recovery.

Commonly used Essential Oils for Smell Training (By Category)

Floral

• Rose (Rosa damascena)
• Geranium (Pelargonium graveolens)
• Lavender (Lavandula angustifolia)
• Jasmine (Jasminum grandiflorum / sambac)
• Ylang Ylang (Cananga odorata)
  
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Fruity / Citrus

• Lemon (Citrus limon)
• Orange, Sweet (Citrus sinensis)
• Grapefruit (Citrus paradisi)
• Bergamot (Citrus bergamia, FCF recommended)
• Mandarin (Citrus reticulata)
  

Spicy / Herbal

• Clove (Syzygium aromaticum)
• Thyme (Thymus vulgaris, chemotype linalool or thymol)
• Cardamom (Elettaria cardamomum)
• Cinnamon Bark/Leaf (Cinnamomum verum)
• Rosemary (Rosmarinus officinalis)

Resinous / Woody

• Eucalyptus (Eucalyptus globulus or radiata)
• Pine (Pinus sylvestris)
• Frankincense (Boswellia carterii)
• Juniper Berry (Juniperus communis)
• Cedarwood (Cedrus atlantica / Cedrus deodara)

How Long Does Smell Training Take?

Recovery timelines vary by individual. Studies typically use 12-24 week protocols with good results. Some people notice improvements within weeks, while others may take months. The key is consistency daily practice matters more than intensity.

Conclusion: Start Your Smell Recovery Today

Smell training with essential oils is a safe, accessible method with increasing scientific support. While outcomes vary by cause and duration of loss, structured and consistent training can meaningfully improve quality of life, safety, and well-being. Being able to take agency and implement these simple yet powerful techniques in your daily routine empowers you to try to restore your sense of smell.

Doing something today even if it’s smelling just a couple of oils a couple of times a day is a way to take a step toward smell recovery.