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We all want to smell good, but not everyone is a fan of perfume. If you fit that bill but still want to smell fresh all day, you've come to the right place. We consulted experts on the best way to smell clean and pleasant without going overboard — and it unsurprisingly starts from within.

According to dermatologist Dr. Joshua Zeichner, there are a lot of factors that contribute to your natural scent. 

"Our body odor is determined by a variety of factors, including our diet, level of sweat, frequency of bathing, and the natural collection of bacteria on the skin," he shared. 

We spoke with Dr. Zeichner, along with dermatologists Dr. Jennifer MacGregor and Dr. Shari Sperling, to get their best advice on how to improve your natural scent sans perfume.

Meet the expert

• Dr. Joshua Zeichner is a board-certified dermatologist and director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City.
• Dr. Jennifer MacGregor is an N.Y.C.-based board-certified dermatologist at UnionDerm.
• Dr. Shari Sperling is a board-certified dermatologist at Sperling Dermatology in New Jersey.

Keep scrolling for seven expert-approved tips for how to smell good naturally.

Practice Good Hygiene

This one seems pretty obvious, but if you want to smell good, practicing self-hygiene is the best place to start. 

"Buildup of our body's natural oil, known as sebum, can impact body odor," said Dr. Zeichner. "High levels of oil can create an environment that allows for bacteria and fungi to grow on the skin. As the microorganisms break down the oil, it may give off an unpleasant odor." 

All that to say, make sure to bathe.

"Showering less frequently means that dirt, oil, and sweat can build up on the skin," said Dr. Zeichner. "This often comes with a stronger body odor, which is not harmful, but many may feel [it] is unpleasant."

Consider Shaving

Once you have a clean canvas, you can get down to the nitty-gritty. Believe it or not, shaving plays a role. Dr. MacGregor suggested that reducing body and facial hair can actually improve your smell.

"Hair doesn't cause smell, but [it] increases the surface area for bacteria to live and make their smells with your sweat," she told us. 

Try the award-winning Billie Razor ($10) for a close shave and smooth skin.

Avoid Antibacterial Soaps

Your skin's microbiome also plays a large part in your natural scent. According to Dr. MacGregor, your microbiome is your skin's "friendly bacteria environment" — and you don't want to kill it off.

"Avoid using specific antibiotic cleansers or topicals to reduce bacteria," said Dr. MacGregor. "This can cause resistance in other strains and mess up your skin microbiome." 

Dr. Sperling recommended a gentle body wash, such as Dove Deep Moisture ($32), while Dr. MacGregor suggesed trying Vichy Pureté Thermale Mineral Micellar Water ($20) or La Roche-Posay Toleriane Hydrating Gentle Cleanser ($17), both of which protect your skin's microbiome.

Be Mindful of Your Diet

This is one you might overlook, but diet really comes into play here, as it contributes massively to most of your body's functions. 

"As food digests and nutrients circulate throughout the body, it can impact the smell of our sweat," Dr. Zeichner told us.

While Dr. MacGregor says the specific foods that create B.O. are individual for everyone, there are some foods — like garlic — that are known to create bad body odor. 

"Studies have shown that eating a carbohydrate-rich diet may lead to unpleasant smelling sweat, while meat, eggs, and tofu were associated with more pleasant smelling sweat," added Dr. Zeichner.

Cruciferous veggies (think cauliflower, Brussels sprouts, and broccoli) can lead to an unpleasant odor — and bad breath, too. 

"[These] vegetables increase the nitrogen content of sweat, so when it is released from your sweat glands and broken down by bacteria on the skin, it may have an extremely foul smell," explained Dr. Zeichner. 

Still, that doesn't mean you should cut out these foods — just practice good hygiene after you've consumed them.

Make Sure to Wear Deodorant

"Sweat itself does not smell," said Dr. Sperling. "A condition called bromhidrosis is when sweat encounters bacteria on the skin, which can cause an odor." 

According to Dr. MacGregor, that odor is called thioalcohols, which is just a fancy, scientific word for B.O. Essentially, you should stay as clean as possible (which the shower will take care of) and then use deodorant to reduce scent levels.

If you've converted to natural deodorant without aluminum, Dr. MacGregor recommended Crystal Mineral Deodorant ($7), a salt-based underarm stick. If you require a little more strength, she suggested Secret Clinical, an antiperspirant that contains aluminum to prevent sweat. If you find your sweating a bit more severe, you can receive high-strength prescription deodorants from your dermatologist to reduce sweat and keep you dry.

Your sweat levels are lower at night, meaning deodorant has more of a head start on keeping you fresh. Dr. Zeichner recommended applying it right before going to bed.

Wear Natural Fabrics

When you can, opt for clothing made from natural fabrics (e.g. cotton, linen, silk, and wool) over synthetic ones (e.g. polyester and acrylic). The former is breathable, making it more comfortable to wear, especially during the warmer months.

Try Fragrance Substitutes

Now, if you must add a little extra flavor to this routine but still want to avoid strong perfumes or colognes, there are a few alternatives. Dr. Sperling and Dr. Zeichner both recommended essential oils. Be sure the kind you purchase is safe for direct skin contact, like this Vitruvi Lavender Essential Oil ($43) or for consumption, like this edible-grade Dōterra Peppermint Essential Oil ($27). Bonus: It will also help you destress.

"Many dermatologists recommend peppermint oil on the tongue to help improve body odor," said Dr. Zeichner. "The idea is that the oil may enhance the natural smell of sweat when it is broken down on the surface of the skin."

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