Is It Too Late to Get My Sense of Smell Back?

Many people contact us asking is it too late to get my sense of smell back, even when their smell loss started years ago. The short answer is yes. Recovery can still happen, and smell training remains the best-researched and most effective way to support it.

1. Why recovery can take so long

When smell loss occurs after a virus, head injury, or other cause, it’s usually because the delicate olfactory nerves in the upper part of the nose have been damaged. These nerves can regrow, but very slowly. The brain also has to relearn how to interpret the new signals it receives.

That’s why recovery from smell loss isn’t something that happens overnight. For many people, it’s a process measured in months or even years.

2. The “one-year myth”

A common myth is that if your sense of smell hasn’t returned within a year, it never will. That isn’t true. Recovery is still possible well beyond twelve months.

We regularly hear from people celebrating new progress after two or three years of loss, and sometimes longer. The human body is remarkably adaptable, and the olfactory system continues to change and heal over time. Believing that there’s a cut-off point can discourage people from continuing the very activity that helps most: smell training.

3. What science tells us

Smell training is currently the only intervention supported by solid evidence. It was first developed more than a decade ago, and multiple studies since have confirmed its benefits for post-viral and post-injury smell loss.

Professional organisations such as ENT UK and AbScent both recommend smell training as a key approach for recovery. Other suggested remedies, from supplements to viral social-media “hacks”, may be harmless but lack scientific backing.

Smell training is safe, affordable, and effective for many people. It’s also something you can start yourself at home.

4. Why it’s never too late to get your sense of smell back with training

Smell training works by reminding the brain what different scents should smell like. Each time you smell a familiar scent, even if you can’t detect much at first, you’re helping rebuild the pathways between your nose and brain. This ability to relearn, known as neuroplasticity, never disappears.

Even years after smell loss, your brain remains capable of forming new connections. Whether you’re six months or six years post-loss, smell training can still make a difference.

5. What progress can look like

Improvement isn’t always dramatic, and it’s rarely linear. You might notice:

• A faint whiff of something you haven’t smelled in a long time
• A scent that smells distorted or unfamiliar (parosmia)
• Moments when smells come and go

All of these are signs that your olfactory system is active and changing. For many people, recovery feels more like a gradual reconnection than a sudden return.

6. Staying motivated

Smell training takes patience and consistency. Most people practise twice a day, using four distinct scents, for at least four months, though many continue longer. Keeping a simple journal or progress chart can help you notice small changes along the way.

If you’ve been wondering whether it’s too late to get your sense of smell back, consistent smell training is still one of the best things you can do.

At Scent Recover, we provide ready-made smell training kits containing everything you need: carefully selected scents, guidance cards, and progress charts. You can explore our step-by-step guide on how to smell train and start at your own pace.

FAQs

Can I recover my sense of smell after several years?
Yes. Recovery can still happen even after years without smell. The olfactory system continues to heal and adapt over time.

Does smell training really work?
Yes. Smell training is recommended by ENT UK and AbScent as one of the most effective evidence-based approaches for smell recovery.

How long should I do smell training for?
At least four months, twice a day, using four distinct scents. Many people continue longer and see gradual improvement.

What if I tried smell training before and it didn’t work?
Try again. Your body and brain continue to change, and repeating smell training later can still help reconnect those pathways.

Is recovery always complete?
Not always. Some people recover fully; others notice partial improvement or fewer distortions. Any progress shows your olfactory system is active and adapting.

Where can I get smell training kits?
You can find a range of ready-made kits in our Scent Recover shop. Each includes four carefully chosen scents, guidance cards, and progress charts to support your recovery journey.