Phantosmia is a condition where individuals detect odors that aren’t actually present. These phantom smells can be unpleasant, persistent, and even distressing. While underlying causes like sinus infections, head trauma, or neurological issues should be evaluated by a doctor, many people seek natural remedies to reduce phantosmia symptoms and support recovery.

What Causes Phantosmia?

Common triggers include:

• Sinus infections or inflammation
• Exposure to strong chemicals or smoke
• Upper respiratory infections
• Head injury or neurological issues
• Certain medications or toxins

Top Natural Remedies for Phantosmia

1. Saline and Xylitol Nasal Rinses

Rinsing the nasal passages can help flush out irritants, bacteria, and lingering mucus that may be contributing to abnormal smell perception.

• Use a sterile saline rinse with added xylitol for additional antimicrobial benefits.
• Consider a neti pot, squeeze bottle, or pressurized nasal spray.

2. Castor Oil Drops in the Nose

Castor oil has been used as a traditional remedy to soothe inflammation and stimulate nerve repair in the olfactory system.

• Apply 1 drop of cold-pressed castor oil in each nostril once daily.
• Lie back for a few minutes to allow absorption.

3. Essential Oil Therapy

Smell training with essential oils may help retrain the olfactory nerves and reduce phantom smells over time.

• Use strong, distinct scents such as rose, lemon, clove, and eucalyptus.
• Inhale each oil for 10–20 seconds twice a day.
• This technique is supported by research for post-viral smell disorders.

4. R-Lipoic Acid (RLA)

RLA is the natural, biologically active form of alpha-lipoic acid and supports nerve repair and regeneration. It has shown promise in improving smell disorders, including phantosmia, in clinical settings.

• Typical dose: 100–300 mg per day, often split into two doses.
• Take on an empty stomach for best absorption, unless otherwise advised by a practitioner.

5. Magnesium Glycinate

Magnesium is essential for nerve function and reducing inflammation in the brain and sinus tissues.

• Take 200–400 mg daily, preferably in the evening for calm and restful sleep.
• Glycinate form is gentle on the stomach and highly absorbable.

6. Activated Charcoal (For Detoxification)

If your phantosmia began after chemical exposure or a toxic event, activated charcoal may help bind and remove irritants from the body.

• Use 500–1000 mg between meals or after exposure (not with other supplements or meds).
• Hydrate well to support elimination.

Additional Tips for Managing Phantosmia

• Eliminate trigger odors: Avoid chemical fragrances, cooking fumes, smoke, and strong cleaning agents.
• Use air purifiers: HEPA filters can help clear airborne pollutants that may aggravate symptoms.
• Hydration: Drink plenty of water to keep mucous membranes moist and reduce odor concentration.
• Anti-inflammatory diet: Reduce sugar and processed foods. Focus on leafy greens, berries, turmeric, and omega-3s.

When to See a Doctor

If phantom smells persist for more than a few weeks, worsen, or are accompanied by other neurological symptoms, seek medical evaluation to rule out more serious underlying conditions.

Final Thoughts

Phantosmia can be frustrating and disruptive, but many people have found relief through natural remedies and lifestyle adjustments. Restoring your sense of smell often requires patience, consistency, and a multi-faceted approach to healing.

Keep reading below to see which natural remedies have helped our readers find relief from phantom smells, and share your own experiences!