Perimenopause Phantom Smells
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Perimenopause Phantom Smells: Why You Smell Things That Aren't There
Written by the PAUSE+ team
A whiff of cigarette smoke when nobody's smoking. Burnt toast when nothing's burning. A metallic or chemical smell that only you notice. It sounds like something out of a strange dream, but phantom smells — medically called phantosmia — are a real, if very rarely discussed, perimenopause symptom for some women.
Is smelling things that aren't there a symptom of perimenopause?
It's reported by some women during perimenopause, though it's one of the least discussed and least studied symptoms of the transition. Phantosmia (phantom smells) has various possible causes generally, and a hormonal link is one recognised, if uncommon, contributor for some women during this life stage.
Why might perimenopause cause phantom smells?
The exact mechanism isn't fully understood, but oestrogen is known to influence the olfactory (smell) system, and hormonal fluctuation is thought to occasionally affect how smell signals are processed or generated. It's a less-researched area than most other perimenopause symptoms, so much of what's known comes from women's reported experiences rather than large clinical studies.
What do perimenopause phantom smells feel like?
Our girls describe smelling smoke, burning, or something metallic or chemical when there's no source; the smell being noticeable to them but not to anyone else nearby; it coming and going unpredictably; and, understandably, wondering at first if something is actually wrong in their environment before realising nobody else can smell it.
When to see your GP
See your GP about any new or persistent phantom smells so they can be properly assessed — this is important because phantosmia can occasionally be linked to sinus problems, dental issues, migraines, certain medications, or, rarely, neurological conditions, all of which need ruling out rather than assumed to be hormonal. This is one of the more important symptoms on this list to get checked rather than self-manage. Supplements are food, not medicine, and don't replace medical assessment.
How long do perimenopause phantom smells last?
They tend to be intermittent rather than constant, coming and going unpredictably. Given how little is specifically known about the hormonal link, there isn't reliable data on typical duration — another reason a GP conversation is the right next step if this is happening to you.
What helps with perimenopause phantom smells?
- Get it checked: because of the range of possible causes, a GP assessment is the appropriate first step rather than assuming it's hormonal.
- Keep a diary: noting when it happens, what the smell is like, and any pattern can help your GP with assessment.
- Manage the wider hormonal picture: if other perimenopause symptoms are also present and phantom smells have been assessed and linked to hormones, general symptom support may help as part of a wider approach.
Where PAUSE+ fits: we don't make any ingredient claims for phantom smells specifically — it's a symptom that needs proper medical assessment first. Our formulas are built to support the wider, better-understood perimenopause symptom clusters like hot flushes, mood and sleep.
Stacking more than one symptom? Save with a symptom bundle — or join the gang for 10% off your first order.
Frequently asked questions
Can perimenopause make you smell things that aren't there?
Some women report phantom smells (phantosmia) during perimenopause, thought to possibly relate to oestrogen's influence on the smell system, though this is a less-studied symptom. Any new phantom smells should be assessed by your GP.
What causes phantom smells besides hormones?
Sinus problems, dental issues, migraines, certain medications and, rarely, neurological conditions can all cause phantosmia, which is why proper medical assessment matters rather than assuming a hormonal cause.
Is phantosmia serious?
It's usually not, but because of the range of possible causes, any new or persistent phantom smell is worth discussing with your GP for proper assessment and peace of mind.
Related symptoms
Sources: General ENT and neurology literature on phantosmia; British Menopause Society guidance on lesser-known perimenopause symptoms. For general information only; not a substitute for personal medical advice.