Last updated: October 15, 2025
We all understand how frustrating menopause symptoms can be, and phantom smells are one of those things that can really throw you off your game. It's common for women going through perimenopause and menopause to start smelling things that aren't actually there—like burning, rotten, metallic, or chemical odors. It's unsettling, but knowing that it's tied to hormonal changes can help make it feel a little less confusing. The good news is, these phantom smells usually fade away on their own, though it might take some time—days, weeks, or even months. While it's not easy, understanding what's going on can make it a little easier to manage. You're not alone in this.
What is Phantosmia?
Phantosmia is a condition where individuals perceive smells that don't exist. These olfactory hallucinations can be persistent or intermittent and may vary in intensity. According to Cleveland Clinic, phantosmia can affect one or both nostrils, and the odors detected may be pleasant or unpleasant. While phantosmia can occur for various medical reasons, hormonal fluctuations during menopause may trigger or exacerbate the condition in some women.
Phantosmia isn't very common overall—it makes up only 10% to 20% of smell disorder cases. However, many women report experiencing phantom smells specifically during the menopausal transition, suggesting a strong hormonal connection.
What Women Are Saying About Phantom Smells During Menopause
"I kept smelling cigarette smoke in my house, but nobody smokes. I thought I was going crazy until I talked to my doctor and she said it was related to perimenopause. It lasted about three months and then just stopped." — Denise, age 48
"The worst was smelling something burning constantly. I'd check the stove, unplug everything, walk around the house sniffing. My husband thought I was losing it. Turns out it was hormones. Who knew?" — Kristen, age 52
"Mine was a weird metallic smell, like I was sucking on pennies. It would come and go throughout the day. My sense of smell also became super sensitive—perfumes and cleaning products were overwhelming." — Michelle, age 50
"I smelled rotten food for weeks. I cleaned out my entire fridge and pantry three times. Finally, my gynecologist explained it could be perimenopause. Understanding it was hormonal helped me stress less about it." — Dana, age 49
These experiences highlight just how common and varied phantom smells can be during the menopausal transition. If you're experiencing this symptom, know that many other women have been through the same thing.
The Link Between Phantom Smells and Menopause
During perimenopause and menopause, estrogen and progesterone levels fluctuate significantly. These hormonal changes can affect the nervous system, including the olfactory receptors and the brain's ability to process smells. Some key factors linking phantosmia to menopause include:
Hormonal Imbalances
Estrogen influences the nervous system, including sensory perception. Declining estrogen levels may alter how the brain interprets olfactory signals, leading to phantom smells. The olfactory system has estrogen receptors, meaning that hormonal shifts can directly impact how smells are processed.
This connection between estrogen deficiency and sensory changes affects multiple systems throughout the body. Just as estrogen influences inflammation, cardiovascular function, and digestive health, it also plays a crucial role in how our nervous system processes sensory information.
Migraine and Sensory Disturbances
Many women experience migraines during menopause, which can be accompanied by olfactory hallucinations. Sensory disturbances, also known as aura, are common during migraines. An olfactory aura involves a heightened sense of smell and the perception of imaginary odors, which may contribute to the experience of phantosmia.
Neurological Changes
Menopause-related shifts in brain chemistry may impact the olfactory bulb, responsible for processing smells. Changes in neurotransmitter levels, including serotonin and dopamine, can influence sensory perception, making some individuals more prone to experiencing phantom odors.
Women experiencing phantom smells may also notice other neurological symptoms during perimenopause, such as facial twitching, tingling sensations, or changes in other sensory perceptions. These symptoms often share a common connection to hormonal fluctuations affecting the nervous system.
Sinus and Nasal Issues
Dryness and inflammation in the nasal passages due to hormonal shifts may contribute to unusual olfactory sensations. Reduced mucus production can lead to irritation in the nasal cavity, making certain smells seem distorted or causing the brain to misinterpret olfactory signals.
The inflammatory changes that occur throughout the body during menopause can also affect nasal tissues, contributing to both phantom smells and changes in smell sensitivity.
Heightened Sense of Smell vs Phantom Smells in Menopause
While phantom smells (phantosmia) involve detecting odors that aren't present, many women also experience a heightened sense of smell during perimenopause and menopause. These two phenomena are related but distinct:
Heightened Sense of Smell (Hyperosmia)
Some women find that their sense of smell becomes much more acute during hormonal transitions. Smells that never bothered them before—perfumes, cooking odors, cleaning products—suddenly become overwhelming or even nauseating. This heightened sensitivity can make everyday environments feel uncomfortable.
What Hormone Causes Heightened Sense of Smell?
Estrogen is the primary hormone affecting smell sensitivity. When estrogen levels fluctuate during perimenopause, they can cause temporary increases in olfactory sensitivity. As estrogen levels decline more permanently during menopause, some women continue to experience heightened smell sensitivity, while others may find their sense of smell decreases.
The relationship between hormones and sensory perception is complex. The same hormonal changes that cause heightened smell sensitivity can also trigger phantom smells, and many women experience both symptoms simultaneously or alternating between them.
The Connection
Both heightened sense of smell and phantom smells stem from the same root cause: hormonal changes affecting the olfactory system. The estrogen receptors in your nose and the olfactory processing areas of your brain respond to fluctuating hormone levels, sometimes creating an overactive response (heightened smell) and other times creating false signals (phantom smells).
Common Types of Phantom Smells During Menopause
Women experiencing phantosmia often describe detecting:
Burning or Smoky Odors
- Matches or burning wood
- Burned plastic or rubber
- Hot curling iron or hair dryer smell
- Burnt electrical wires
- Car exhaust or diesel fumes
- Cigarette or cigar smoke
Rotten or Decayed Smells
- Rotten food or spoiled meat
- Decaying flesh
- Sour milk or spoiled dairy
- Sewage or waste
- Dirty litter box
- Garbage or compost
Metallic or Chemical-Like Scents
- Metals or coins (pennies, copper)
- Chlorine or bleach
- Dry cleaning fluid
- Gasoline or petroleum
- Industrial chemicals
- Acetone or nail polish remover
Perfume or Overly Sweet Fragrances
- Cheap perfume or cologne
- Air fresheners
- Maple syrup
- Baked goods (cupcakes, cookies)
- Blueberry muffins
- Artificial vanilla
Other Unusual Odors
- Fresh cut grass
- Garlic or onions
- Fish or seafood
- Mildew or mold
- Peppermint or mint
- Musty or old book smell
These smells can be distressing, especially when they interfere with daily life or cause discomfort. The phantom odors may be constant or come and go, and their intensity can vary throughout the day.
Other Possible Causes of Phantosmia
While menopause can be a contributing factor, other medical conditions should be ruled out. According to Cleveland Clinic, common causes of phantosmia include:
Common Causes
- Sinus infections or chronic sinusitis
- Nasal polyps
- Upper respiratory infections
- Allergies
- Dental problems
- COVID-19 infection (increasingly recognized as a trigger)
- Side effects of medications
- Head trauma or injury
Less Common but Serious Causes
- Neurological disorders (such as Parkinson's or Alzheimer's disease)
- Stroke or transient ischemic attack (TIA)
- Brain tumors
- Epilepsy or seizure disorders
- Schizophrenia or other mental health conditions
If phantom smells are persistent, worsening, or accompanied by other neurological symptoms such as facial twitching, vision changes, weakness, or confusion, seeking immediate medical evaluation is crucial.
When Phantom Smells Signal Something Serious
While phantom smells during perimenopause and menopause are usually harmless and temporary, certain warning signs should prompt immediate medical attention:
Red Flags That Require Evaluation
- Phantom smells that suddenly appear after age 60
- Symptoms that progressively worsen over time
- Phantom smells accompanied by other neurological symptoms:
- Severe headaches or migraines with new characteristics
- Vision changes or loss
- Weakness on one side of the body
- Difficulty speaking or understanding speech
- Memory problems or confusion
- Seizures or loss of consciousness
- Changes in coordination or balance
- Phantom smells in only one nostril (unilateral phantosmia may indicate localized issues)
- Symptoms that persist for more than a few months without improvement
According to Cleveland Clinic, you should call a healthcare provider if phantom smells last more than three weeks, especially if they're not clearly linked to an infection or cold.
Working with a menopause specialist can help you determine whether your phantom smells are hormone-related or if further neurological evaluation is needed.
Connection to Other Menopause Symptoms
Phantom smells don't occur in isolation—they're often part of a broader constellation of symptoms related to estrogen deficiency. Understanding these connections can help you see the bigger picture of how hormones affect your body:
Neurological Symptoms Cluster
- Facial twitching or muscle spasms
- Tingling or numbness (pins and needles)
- Brain fog and memory issues
- Dizziness or vertigo
- Heightened sensory sensitivity
Inflammatory Symptoms
- Sinus issues and nasal dryness
- Recurrent infections like thrush
- Joint pain and stiffness
- Frozen shoulder
- General inflammation throughout the body
Cardiovascular and Digestive Changes
- Heart palpitations
- Acid reflux and heartburn
- Changes in taste and appetite
- Digestive sensitivity
All of these symptoms share a common thread: they're influenced by declining estrogen levels and the resulting systemic inflammation and neurological changes that occur during the menopausal transition.
Managing Phantom Smells During Menopause
While phantosmia can be frustrating, there are strategies to manage and reduce its impact:
Address Hormonal Imbalances
Hormone Replacement Therapy (HRT) or alternative hormone-balancing strategies may help regulate symptoms. Because estrogen directly affects the olfactory system, restoring more stable hormone levels may reduce or eliminate phantom smells for some women.
Learn more about hormone therapy options and whether HRT might be appropriate for your situation. Discussing your symptoms with a healthcare provider can help you determine if hormonal treatment could address multiple symptoms simultaneously.
Nasal and Sinus Care
Stay Hydrated: Drinking plenty of water can alleviate nasal dryness and irritation. Aim for at least 8 glasses of water daily. If you need help building a consistent hydration habit, try our 30-day hydration challenge designed specifically for women in menopause.
Use a Saline Spray: Moisturizing the nasal passages with saline spray several times daily can help minimize olfactory disturbances. This is especially helpful if you're experiencing nasal dryness due to declining estrogen.
Consider a Humidifier: Adding moisture to the air, especially in dry climates or during winter months, can reduce nasal irritation.
Lifestyle Modifications
Reduce Triggers: Identifying and avoiding potential triggers may help. Keep a journal noting:
- When phantom smells occur
- What you were doing
- What you ate or drank
- Your stress level
- Other symptoms present
This can help you identify patterns and potential triggers.
Practice Stress Management: Relaxation techniques like meditation, deep breathing, and yoga can support overall nervous system health. Chronic stress can exacerbate hormonal fluctuations and worsen sensory symptoms.
Explore mindfulness tools and stress-relief products that other women have found helpful during the menopausal transition.
Maintain a Healthy Diet: Nutrient-rich foods that support brain and nervous system health may be helpful:
- Omega-3 fatty acids (fatty fish, walnuts, flax seeds)
- Antioxidants (berries, dark leafy greens, colorful vegetables)
- B vitamins (whole grains, eggs, legumes)
- Magnesium (nuts, seeds, dark chocolate)
Check out our recipes for menopause support designed to support hormonal balance and reduce inflammation.
Medical Interventions
Check Medications: Some medications may cause changes in the sense of smell. Consult with your doctor or pharmacist about possible side effects if you've recently started new medications.
Treat Underlying Conditions: If you have sinus infections, allergies, or dental issues, addressing these conditions may resolve phantom smells.
Consider Olfactory Training: Some studies suggest that smell training—regularly sniffing specific scents in a structured way—may help reset the olfactory system and reduce phantom smells over time.
Practice Patience
In most cases, phantom smells resolve on their own over time. According to Cleveland Clinic, symptoms related to infections typically improve once you've recovered from the underlying illness. For hormone-related phantom smells, duration varies, but symptoms often improve as your body adjusts to new hormone levels or once you reach stable post-menopausal hormone levels.
While waiting for symptoms to resolve:
- Remind yourself this is temporary
- Use pleasant scents (essential oils, fresh flowers) to provide real olfactory input
- Open windows for fresh air
- Avoid dwelling on the phantom smells when they occur
- Connect with other women experiencing similar symptoms
Consult a Healthcare Provider
If symptoms persist for more than a few weeks or interfere significantly with your quality of life, a medical professional can evaluate underlying causes and recommend treatment options. Consider seeing a menopause specialist who understands the full range of hormonal symptoms and can provide comprehensive care.
Frequently Asked Questions
Can perimenopause cause phantom smells?
Yes, perimenopause can definitely cause phantom smells. During perimenopause, estrogen and progesterone levels fluctuate significantly, and these hormonal changes affect the olfactory system. The olfactory receptors and processing centers in the brain have estrogen receptors, so when hormone levels shift, it can cause the brain to misinterpret or create false smell signals, resulting in phantosmia.
What causes phantom smells during menopause?
Phantom smells during menopause are primarily caused by declining estrogen levels affecting the nervous system and olfactory processing. Estrogen influences how the brain interprets sensory information, including smell. When estrogen drops, it can alter olfactory signals, cause inflammation in nasal passages, affect neurotransmitter levels, and contribute to migraines—all of which can trigger phantom smells.
What hormone causes heightened sense of smell?
Estrogen is the primary hormone responsible for heightened sense of smell during menopause. Fluctuating estrogen levels during perimenopause can cause hyperosmia (increased smell sensitivity), making everyday odors seem overwhelming. The olfactory system has estrogen receptors, so hormonal changes directly impact smell perception and sensitivity.
How long do phantom smells last during menopause?
The duration of phantom smells varies significantly among women. Some experience them for just a few days or weeks, while others may have intermittent symptoms for several months. In most cases, phantom smells related to hormonal changes improve over time as the body adjusts to new hormone levels or once stable post-menopausal hormone levels are reached. If symptoms persist beyond three months, consult a healthcare provider.
Can low estrogen cause smell sensitivity?
Yes, low estrogen can cause both increased smell sensitivity (hyperosmia) and phantom smells (phantosmia). Estrogen plays a crucial role in regulating sensory perception, including olfaction. When estrogen levels decline during perimenopause and menopause, it can cause the olfactory system to become oversensitive to real odors or to create false smell signals.
Are phantom smells dangerous?
In most cases, phantom smells during perimenopause and menopause are not dangerous—they're a benign symptom of hormonal changes. However, persistent phantosmia can indicate other medical conditions such as sinus infections, neurological disorders, or in rare cases, serious conditions like stroke or brain tumors. If phantom smells last more than a few weeks, worsen over time, or are accompanied by other neurological symptoms, seek medical evaluation.
What's the difference between phantosmia and parosmia?
Phantosmia is detecting smells that aren't present at all (olfactory hallucinations), while parosmia is a distorted perception of actual smells—for example, roses smelling like garbage or coffee smelling like gasoline. Both conditions can occur during menopause due to hormonal effects on the olfactory system, and both typically resolve over time.
Final Thoughts
Phantom smells can be weird and unsettling, but you're not alone—it's actually a pretty common symptom during perimenopause and menopause. Understanding that it's linked to hormonal changes and affects many other women can help you feel a little more at ease. While these olfactory hallucinations can be frustrating, remember that they're usually temporary and part of your body's adjustment to changing hormone levels.
The connection between phantom smells and other neurological symptoms of menopause, cardiovascular changes, and systemic inflammation highlights just how far-reaching the effects of estrogen deficiency can be. By taking a comprehensive approach to managing your menopausal symptoms—addressing hormone levels, reducing inflammation, supporting nervous system health, and making appropriate lifestyle changes—you can often improve multiple symptoms simultaneously.
If those phantom smells stick around for more than a few weeks or start to worry you, talk to your doctor to ensure that any underlying conditions are appropriately addressed. Working with a menopause specialist can provide you with expert guidance tailored to your specific symptoms and health history.
Finding and implementing the right lifestyle changes and treatments can help you manage phantom smells and keep living your best life through menopause and beyond. Remember, this symptom is temporary, and with the right support and strategies, you can minimize its impact on your daily life.
Symptom Relief
Managing menopause symptoms can feel overwhelming, especially when effective solutions seem hard to find. From unexpected sensory changes like phantom smells to frustrating hot flashes, these shifts can impact daily life and overall well-being. Explore our Symptom Relief page to discover products that other women have found helpful in managing their symptoms of perimenopause and menopause.
If you've found a product that has made a difference for you, let us know through our contact form—we'd love to share it with others!
Symptom Relief
Managing menopause symptoms can feel overwhelming, especially when effective solutions seem hard to find. From unexpected skin changes to frustrating hot flashes, these shifts can impact daily life and overall well-being. Explore our Symptom Relief page to discover products that other women have found helpful in managing their symptoms of perimenopause and menopause.
If you’ve found a product that has made a difference for you, let us know through our contact form—we’d love to share it with others!
Explore More
Want to dive deeper into menopause and its symptoms? Visit our Resources page, where you’ll find a collection of studies, articles, and books from trusted experts. Whether you're looking for the latest research or practical insights, these resources can help you better understand your body and make informed decisions about your menopause journey.
