Are Smelling Salts Safe? Everything You Need to Know Before Use

If you have ever watched a powerlifting competition or a heavy training session at a dedicated gym, you have likely witnessed a peculiar ritual. An athlete approaches the barbell, shakes a small bottle, takes a sharp sniff, and reacts viscerally—often shaking their head or slapping their chest—before attempting a maximal lift. These are smelling salts, and while they are a staple in strength sports, their usage remains a topic of debate regarding safety and efficacy.

Historically associated with Victorian fainting couches, these ammonia-based stimulants have found a permanent home in the gym bags of elite strength athletes. However, as their popularity trickles down to general fitness enthusiasts, questions regarding ammonia inhalants side effects and long-term safety have become increasingly relevant.

This article provides a comprehensive overview of smelling salts, how they impact your physiology, and the critical safety considerations you must be aware of.

Overview: What Are Smelling Salts?

Smelling salts are chemical compounds, typically usually consisting of a mixture of ammonium carbonate and perfume or scrub. When sniffed, they release ammonia gas, which irritates the nasal membranes and lungs. This irritation triggers an inhalation reflex, which alters the pattern of breathing and increases the flow of oxygen to the brain.

Historically, they were known as aromatic spirits of ammonia and were widely used in the 19th and early 20th centuries. Medical professionals and laypeople alike utilised smelling salts for fainting spells, particularly among women who wore constrictive corsets. Today, the demographic has shifted from Victorian ladies to rugby players, American football players, and powerlifters seeking an immediate performance boost.

While they are generally legal and available without a prescription, they are technically a stimulant. Understanding the olfactory reflex response is key to understanding why they are used. The sudden inhalation of ammonia gas causes a sharp irritation that triggers the sympathetic nervous system—the body's "fight or flight" mechanism.

The Physiology: How Do They Work?

When you inhale the vapour from smelling salts, the ammonia gas acts as a powerful irritant to the mucous membranes of the nose and lungs. This is not a pleasant scent; it is a chemical assault on your sensory nerves.

This irritation triggers the adrenaline rush mechanisms within the body. Your heart rate increases, your blood pressure rises, and your alertness is momentarily heightened. This physiological cascade is what athletes are chasing. The theory is that this sudden spike in alertness allows for greater recruitment of high-threshold motor units during heavy lifts.

For example, when preparing for a heavy compound movement, such as in Rack Pulls vs Deadlifts: Which is Better for Back Development?, an athlete might use salts to psyche themselves up. The logic is that the heightened arousal state can help overcome the mental barrier of lifting a weight that feels immovable.

However, it is crucial to understand that smelling salts do not increase muscle strength directly. They do not induce sarcoplasmic hypertrophy or myofibrillar growth. Instead, they temporarily unmask existing strength by removing neural inhibition. This distinction is vital for anyone focused on Why Relative Strength Matters for Athletes and Daily Function.

Usage in Sports and Powerlifting

In the realm of strength sports, smelling salts are viewed as powerlifting stimulants. They are most commonly used immediately before a "one-rep max" attempt. The goal is to reach a state of peak arousal.

Integrating with Training

Athletes often use them when attempting technical lifts where aggression is required, such as when learning How to Master the Zercher Squat for Superior Core Strength. The sharp intake of breath caused by the salts can also help in setting intra-abdominal pressure, a key component of lifting safety.

However, reliance on stimulants can mask fatigue. If you are using salts to get through a high-volume workout focused on Understanding Tempo Lifting for Maximised Muscle Hypertrophy, you may be ignoring your body's signals to rest. This misuse can lead to overtraining or injury.

Safety and Risks: Are They Dangerous?

For the majority of healthy individuals, occasional use of smelling salts is considered low risk. However, "low risk" does not mean "no risk". There are several smelling salts risks that users must acknowledge.

1. Nasal Mucosa Irritation

Frequent use can cause severe nasal mucosa irritation. The ammonia gas is caustic. Repeated exposure can burn the delicate lining of the nasal passages, leading to nosebleeds, dryness, and in rare cases, permanent damage to the sense of smell. If you are already experiencing respiratory issues, the irritation can exacerbate them.

2. Masking Injury

Perhaps the most significant danger in a sports context is the ability of the adrenaline spike to mask pain. If you have a minor tear or strain, the surge of adrenaline might allow you to push through it, turning a minor injury into a catastrophic one. This is particularly dangerous during complex movements like those discussed in How to Perform the Jefferson Squat Safely and Effectively.

3. Respiratory Distress

In high concentrations, ammonia can be toxic. Ammonia toxicity signs include coughing, shortness of breath, and a burning sensation in the throat and lungs. While commercial smelling salts are diluted, holding the bottle too close to the nose or using industrial-strength versions can lead to inhalation injury symptoms.

4. The Concussion Controversy

There is a dangerous misconception that smelling salts can be used as neurological assessment tools to "wake up" an athlete who has been knocked unconscious. This is extremely dangerous.

If a player suffers a head impact, using smelling salts causes a jerk reaction (the withdrawal reflex). This rapid head movement can worsen a spinal injury. Furthermore, the adrenaline surge can mask the symptoms of a concussion, leading the athlete to return to play when their cognitive function after impact is compromised. Medical bodies worldwide, including those governing rugby and boxing, strongly advise against this practice.

Medical Uses and Management

Outside of the gym, smelling salts still have limited medical applications, primarily for vasovagal syncope management (fainting). Syncope occurs when there is a sudden drop in heart rate and blood pressure, leading to a lack of blood flow to the brain.

If someone feels faint, perhaps due to heat or emotional shock, a controlled whiff of ammonia can restore consciousness by stimulating the sympathetic nervous system. However, syncope treatment at home should largely focus on positioning (laying the person flat and elevating legs) rather than chemical stimulants, unless advised by a professional.

It is also worth noting that if you experience lightheadedness during exercises like the Floor Press: Benefits, Proper Form, and Muscle Groups Targeted, it is likely due to breath-holding (Valsalva manoeuvre) rather than a condition requiring ammonia. Adjusting your breathing technique is the safer, more sustainable solution.

Tips for Safer Use

If you decide to use smelling salts as part of your training regime, strictly adhere to these safety guidelines to minimise harm.

Distance Matters

Never hold the capsule or bottle directly against your nostril. Keep it at least 10 to 15 centimetres (4-6 inches) away from your face. The gas is volatile and potent; you do not need to be close to get the effect.

Frequency of Use

Treat smelling salts as a "break glass in case of emergency" tool, not a daily supplement. Save them for true maximal attempts or competition days. Do not use them for accessory work or hypertrophy training, such as when utilising How Eccentric Loading Can Accelerate Muscle Growth and Repair.

Know When to Abstain

Do not use smelling salts if:

• You have asthma, bronchitis, or other respiratory conditions.
• You have suffered a head injury.
• You are pregnant.
• You have existing heart conditions.

Consider Alternatives

If you are looking for a boost without the chemical irritant, consider smelling salts alternatives. Mental imagery, aggressive breathing techniques, and slapping the muscles can incite a similar level of arousal without the chemical risk.

Developing mental fortitude is often more beneficial than relying on external aids. Techniques used in The Science of Isometric Holds for Building Functional Strength often require immense mental focus that can be cultivated without stimulants.

The Bottom Line

Smelling salts are a potent tool with a long history, evolving from Victorian medicine cabinets to the platforms of the world's strongest athletes. When used sparingly and correctly, they can provide a momentary physiological boost that may aid in maximal effort lifting.

However, they are not without risk. Ammonia inhalants side effects range from mild nasal irritation to the masking of serious injuries. They should never be used to treat concussions or as a substitute for genuine energy and recovery.

Whether you are trying to break a plateau using Pin Squats to Overcome Training Plateaus and Build Power or simply testing your limits, remember that true strength comes from consistent training, proper nutrition, and recovery. Smelling salts are merely a temporary spark, not the fuel.

Always prioritise safety. If you use them, do so with caution, respect the potency of the chemical, and ensure you are not using them to mask underlying health issues or injuries. If in doubt, focus on natural arousal techniques and leave the ammonia for the cleaning cupboard.

Incorporating variety into your routine, such as Why You Should Include Pause Squats in Your Leg Day Routine or exploring Sarcoplasmic Hypertrophy: What It Is and How to Achieve It, will yield far better long-term results than any stimulant ever could.