Why does your sense of taste change as you age?

Have you noticed that the foods you eat don't quite taste the same as they used to? Maybe your meal tastes bland or your favorite snack isn't as delicious as you remember. If so, you are not alone. Changes in taste are a common part of aging.

While these changes are often a natural part of getting older, understanding why they happen can help you make informed choices about your health, nutrition and overall well-being.

How taste buds change with age

Your sense of taste, known as the gustatory system, relies on thousands of tiny taste buds located on the tongue, roof of the mouth, back of the throat and esophagus. These taste buds contain receptor cells that detect molecules from food and send signals to the brain.

Together, these signals help you experience the five basic tastes:

• Bitter
• Salty
• Sour
• Sweet
• Savory (umami)

Researchers estimate that we have about 10,000 taste buds at birth. Throughout life, taste buds naturally regenerate, but this process slows with age. Over time, some taste buds shrink or become less sensitive, making it more difficult to detect certain flavors.

Many older adults first notice changes in their ability to taste salty or sweet foods. As taste sensitivity declines, foods may seem less flavorful than they once did.

How taste buds and smell work together

Loss of taste isn't the only sense that can be dull with age. Smell can diminish as well. In fact, the two are closely related.

When you eat, molecules from food travel to the olfactory system, which is responsible for detecting smells. These scent signals work alongside taste signals to help your brain perceive food's texture, temperature, spiciness and flavor.

Think about the last time you had a cold. Food might taste bland because nasal congestion limits your ability to smell. This same idea applies as we age.

Just as taste buds decrease with age, the number and sensitivity of olfactory nerve fibers can decrease as well. This is especially common after age 60. When both taste and smell become less sensitive, foods can lose much of the flavor that makes them enjoyable.

Other reasons you may lose taste or smell

Although aging is a common cause of diminished taste and smell, other factors can contribute as well.

• Viral infections: Illnesses such as the common cold, flu and COVID-19 can temporarily affect smell and taste.
• Medications: Some prescriptions and over-the-counter medicines can alter the senses. Antibiotics and blood pressure medications are common examples. Always speak with your doctor before stopping or changing your medications.
• Dental or oral health problems: Conditions such as gum disease, dry mouth, oral infections and tooth abscesses can affect your ability to taste food.
• Smoking or tobacco use: The toxic chemicals in tobacco can damage taste buds and reduce their sensitivity over time.
• Head or facial injuries: Trauma to the head, neck or brain can damage the olfactory nerves responsible for smell.
• Nasal polyps: These soft, noncancerous growths in the nasal passages can block airflow and reduce your ability to smell.
• Cancer treatment: Some cancers and treatments, including chemotherapy and radiation therapy, can alter taste and smell.
• Vitamin deficiencies: Deficiencies in certain vitamins and minerals may affect sensory function and should be evaluated by a healthcare professional.

How loss of taste can affect health and nutrition

The loss of taste can have a negative impact on quality of life and lead to other health complications.

"It makes it difficult for people to eat well and have an adequate diet," explained Madeline Kolpin, a registered dietitian at Encompass Health Rehabilitation Hospital of Jacksonville. "Bitterness might be more apparent to those with impaired taste, and sweet or salty flavors might be harder to detect. Many older adults show a preference for very sweet or salty foods because of dulled taste, which can lead to an imbalanced eating pattern."

When food becomes less appealing, some people lose interest in eating. This can lead to:

• Poor nutrition
• Vitamin deficiencies
• Unintended weight loss

For patients recovering from an illness, injury or surgery, changes in taste can make it harder to get the nutrition needed for recovery. Eating enough protein, calories and essential nutrients supports healing, strength and overall health. At Encompass Health hospitals, a registered dietitian can help identify strategies to support your nutritional needs during recovery.

Can loss of taste be treated?

Treatment for taste loss depends on the underlying cause. If changes in taste and smell are age-related, they typically cannot be reversed.

However, when symptoms are caused by a temporary illness, medication side effects, oral health issues or other treatable conditions, improvement may be possible. Talk with your doctor about changes to your sense of taste and smell to determine the root cause and explore possible treatment options.

Coping with age-related loss of taste

Some older adults may add excess salt and sugar to foods to enhance flavor. "Be mindful of salt or sugar being added to foods,” warned Kolpin. “While this may temporarily improve flavor, it can increase the risk of health conditions such as high blood pressure and diabetes.”

If your sense of taste has weakened, there are ways to make your food more palatable without reaching for salt or sugar. Daria Zajac, a dietitian at Encompass Health Rehabilitation Institute of Libertyville, recommends these tips to her patients.

Try more herbs and spices

"Instead of reaching for the saltshaker, try reaching for Mrs. Dash or a variety of herbs and seasonings like sage, thyme or rosemary. Even adding a splash of lemon or lime juice can give food some pizzazz and moisture without overpowering a meal." Other herbs and spices you can add to bring out a food's flavor include basil, oregano, cilantro and tarragon.

Feeling more adventurous? Add spices like black pepper, chili pepper, cinnamon, cumin, garlic powder and ginger to enhance flavor.

Make meals more social

When it comes to making meals more enjoyable, it isn't just the food that matters. "Lonely mealtimes can be daunting," Zajac said. “If you can, make meals more social by cooking and eating with friends and family members.”

Try different food temperatures

Temperature can also factor into taste. For example, you might find chilled or frozen foods to be more appetizing than hot foods or the other way around. Experiment with different temperatures to see what works best for you. You could incorporate foods like yogurt or frozen fruits, or warm up leftovers to room temperature instead of piping hot.