Aging Gracefully, Tasting Fully: Keeping Your Senses Alive and Well

If you’ve noticed that food doesn’t taste quite the same as it used to, you’re not alone. Changes in taste and smell are among the most common, and least talked about, parts of aging. In fact, researchers estimate that up to three out of four older adults experience some kind of taste or smell impairment — more than any other sensory deficit.

These shifts often happen so gradually that you may not even notice them until your favorite foods start tasting “off” or your appetite changes. And because taste and smell are so closely linked, what feels like a loss of taste is often actually a loss of smell; the two senses work together to create flavor.

But diminished taste and smell aren’t just inconveniences. They can affect nutrition, safety, and even mental health, influencing everything from appetite to emotional well-being.

The Science of Sensory Decline

According to the National Institute on Aging (NIA), both taste and smell tend to weaken with age for a few key reasons.

• Fewer taste buds and slower regeneration. The number and size of taste buds decrease over time, and the body becomes less efficient at replacing them.

• Reduced saliva and dry mouth. Saliva helps dissolve flavor compounds so taste receptors can detect them, but as we age, we often produce less saliva, which can dull taste.

• Declining smell receptors. The olfactory cells in the nose shrink in number and sensitivity, and the mucus membranes thin, making it harder to detect aromas.

• Higher sensory thresholds. Aging raises the intensity needed for the brain to recognize a flavor or scent, so foods may need to be stronger before they “register.”

These biological changes are compounded by lifestyle and medical factors. Viral infections, including COVID-19, can damage smell receptors. Chronic sinus issues, allergies, or nasal polyps can block odor molecules. Poor oral health, gum disease, and dry mouth can interfere with taste, and dentures may limit the ability to sense texture and temperature, key parts of flavor.

Meanwhile, medications such as certain antibiotics, antidepressants, and blood pressure drugs, and conditions like Type 2 diabetes, Alzheimer’s, or Parkinson’s disease, can further blunt the senses.

When to Check In With Your Doctor

Some degree of change is natural with age, but a sudden or dramatic loss of taste or smell deserves attention. The NIA recommends seeing a healthcare provider if:

• Your loss of taste or smell comes on suddenly

• You notice it after starting a new medication

• You struggle with poor appetite or unintentional weight loss

• You can’t smell smoke, gas, or spoiled food (which can signal safety risks)

Sometimes, taste and smell loss can be reversed if the cause, such as an infection, allergy, or medication side effect, is identified early.

What You Can Do to Reignite Flavor

While there’s no one-size-fits-all solution, there are ways to enhance flavor and improve your eating experience — without relying on extra salt, sugar, or fat.

1. Prioritize oral health

Good oral hygiene is one of the most effective ways to preserve taste.

• Brush and floss daily.

• Visit your dentist regularly to check for gum disease or dry mouth, which can dull taste.

• Clean your tongue gently, bacteria buildup can block taste receptors.

• Stay hydrated to keep your mouth moist, especially if you take medications that cause dryness.

2. Manage nasal and sinus health

Since much of flavor comes from smell, protecting nasal health is key. Treat allergies, sinus infections, or chronic congestion early. If you have nasal inflammation or polyps, seek medical advice to reduce swelling and improve airflow.

3. Rethink your plate

You can bring back joy to meals by enhancing flavor in healthier ways:

• Use a variety of herbs and spices, rosemary, basil, cumin, or smoked paprika, can elevate simple dishes.

• Experiment with umami-rich foods like mushrooms, tomatoes, soy sauce, and Parmesan cheese for depth and satisfaction.

• Try different textures and temperatures, crisp salads, warm soups, or crunchy toppings make meals more stimulating.

• Add a dash of lemon juice or vinegar for a bright, tangy boost instead of extra salt.

• Consider using MSG (monosodium glutamate) in moderation; it has only one-third the sodium of table salt but enhances flavor effectively.

4. Keep your body (and brain) healthy

Because many chronic conditions affect taste and smell, a balanced, anti-inflammatory lifestyle supports overall sensory function:

• Eat plenty of colorful fruits and vegetables, which provide antioxidants and nutrients that nourish sensory cells.

• Get regular physical activity to promote circulation, including to your sensory organs.

• Avoid smoking and limit alcohol, both dull taste buds over time.

5. Try smell training

If you’ve experienced sudden smell loss (for example, after a viral infection), olfactory training may help. It’s a simple routine of sniffing distinct scents, such as rose, lemon, eucalyptus, and clove, twice a day for several months. Evidence shows this can help retrain the brain to recognize and strengthen smell signals over time.

6. Reconnect emotionally with food

Savoring meals isn’t just about flavor; it’s also about presence. Practice mindful eating: take time to notice the appearance, texture, and temperature of your food. Share meals with friends or family, try new cuisines, or cook recipes that evoke positive memories.

7. Address nutrient deficiencies

Your sense of taste and smell depends not only on your sensory receptors, but also on the nutrients that support them. Low levels of zinc, vitamin B12, or iron can subtly dull your senses over time, making foods seem bland or metallic.

• Zinc plays a vital role in maintaining healthy taste buds and smell receptors. Even mild deficiencies, often due to limited intake of protein, aging, or certain medications, can interfere with your ability to detect flavor and aroma.

• Vitamin B12 supports nerve health and communication between your sensory organs and brain. Without enough B12, the brain’s signal-processing slows, which can make tastes less distinct or smells harder to detect.

• Iron is essential for oxygen delivery throughout the body, including to the tissues that help you perceive taste and smell. When iron levels drop, those tissues may not get the nutrients they need to function properly.

Addressing nutrient imbalances is one of the most powerful, and often overlooked, ways to reawaken your senses and support long-term vitality.

Beyond Flavor: Why This Matters

Taste and smell are about much more than pleasure; they’re essential for nutrition, safety, and emotional health. When food becomes less enjoyable, it’s easy to undereat or over-season, both of which can undermine wellness. And because scent is so strongly tied to memory, losing it can subtly impact mood and connection.

So if flavors seem faded, don’t ignore it. Instead, explore ways to reawaken your senses naturally. With the right support, it’s possible to rediscover joy in food and nourish your body in the process.

The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach / Norfolk locations. We also offer telemedicine for residents of Virginia and North Carolina!