Nutrients That Can Support Your Hearing Health

All of us face the increased risk of hearing loss as we age, but  adopting a diet packed with the appropriate nutrient-dense foods will improve your odds by boosting your overall health and blood flow. 

Vitamins and Minerals

Folate

Folate, aka B-9, has long been considered the preeminent vitamin for promoting hearing health. Folate promotes the creation of DNA and the processes of cell division, and decades of research has confirmed its effectiveness beyond all doubt.

Nuts, beans, spinach, asparagus, broccoli, eggs, and liver are all good sources of folate. Furthermore, bread, cereal, and other foods are often fortified with folic acid. 

Vitamin B-12

The other most effective vitamin for hearing health is B-12. Research has shown the direct link between reduced levels of B-12 and hearing loss, because this deficiency constricts blood flow to the cochlea. B-12 can also alleviate tinnitus.

Meat, fish, eggs, milk, and dairy all provide us with B-12. 

Carotenoids

Carotenoids are antioxidants and also provitamins, which means they turn into vitamins when we ingest them. A correlation has been proven that increased carotenoid intake leads to a reduced threat of hearing loss. 

Carotenoids are the yellow, red, or orange in plants, fruits, grains, and oils, such as carrots and sweet potatoes. 

Omega-3 

Omega-3 fatty acids need to be ingested. Our bodies do not create them. But they are essential to a few of our bodies’ most vital operations, including our immune systems and our hearts. Omega-3s can also prevent, minimize, and delay hearing loss. 

Fish are the most common source of Omega-3s, but they can also be found in pasteurized eggs, flaxseed, walnuts, and grass-fed lamb and beef. 

Vitamin A

Years of research has proven that Vitamin A reduces the possibility of hearing loss by almost 50%.

Vitamin A is most commonly found in:

—Leafy greens like kale, broccoli, and spinach 

—Orange and yellow vegetables such as carrots, pumpkin, squash, and sweet potatoes

—Cantaloupe, mango

—Red bell pepper

—Tomatoes

—Milk, eggs, and grass-fed butter

—Beef liver

—Fish oils

Vitamin E

Vitamin E was the vitamin proven to be the next most effective. It is most commonly ingested through:

—Almonds

—Sunflower seeds

—Spinach 

—Sweet potatoes 

—Avocados 

—Butternut squash 

—Olive oil

Vitamin C

Vitamin C effectively scavenges free radicals associated with noise-induced hearing loss. Furthermore, increased amounts of Vitamin C protect the auditory brainstem from the potential damages of excessive noise.

Common sources of Vitamin C include: 

—Citrus fruits 

—Strawberries

—Papaya 

—Bell peppers 

—Dark leafy greens and  broccoli 

—Brussels sprouts 

SUPPLEMENTS

It is not surprising that if we know dietary improvements can increase your hearing health, then it is only logical to assume that supplements will also make a difference. But there is just not the research to support this yet. In fact, more evidence is still needed to confirm this, but it is suspected that taking levels of supplements beyond the regular recommended doses might even damage hearing health.

Remember that when considering these vitamins, minerals, herbs and other supplements that may help reduce hearing loss and tinnitus.

Zinc improves the symptoms of tinnitus, but only in people who have zinc deficiencies. Taking above the recommended amount will not make a difference. Vegetarians, alcoholics, and people who suffer particular digestive disorders all have an increased likelihood of a zinc deficiency.  

Magnesium has many overall health benefits and may also help reduce the severity of tinnitus symptoms.

Vinpocetine might help stop hearing loss and may even improve hearing. 

Ginseng promotes heart health and reduces stress and consequently reduces tinnitus symptoms and may improve the hearing loss by increasing the blood flow to the cochlea.  

Our bodies naturally produce Coenzyme Q10 (CoQ10), but the levels decrease with age. It reduces blood pressure, decreases migraines, and improves overall physical performance. It is also likely that it has beneficial effects in the treatment of sudden sensorineural hearing loss.

Ginkgo biloba has been popular for centuries for overall health and may reduce the symptoms of tinnitus. 

Melatonin can help tinnitus sufferers sleep.

Taking the initiative to make these changes to your diet can have long-lasting and immeasurable benefits. Remember this next time you go to the grocery store.