You understand by now that your hearing health is a cornerstone of your overall health. So it should come as no surprise that your diet can also have a significant impact on your hearing health. Making a point to eat the proper nutrient-dense foods can mitigate the likelihood of hearing loss as you age in numerous ways, most simply by improving your blood flow.
Vitamins and Minerals
Folate
Also known as B-9, folate has long been proven to be the preeminent hearing health vitamin. It stimulates the creation of DNA and the processes of cell division.
Folate is found naturally in nuts, beans, spinach, asparagus, broccoli, eggs, and liver. Bread and cereal are often fortified with folic acid.
Vitamin B-12
The other vitamin most commonly known to assist hearing health is B-12. Insufficient B-12 levels have been proven to restrict blood flow to the cochlea, and this causes hearing loss.
Furthermore, people with tinnitus who also have B-12 deficiencies have been able to reduce the symptoms of their tinnitus by increasing their B-12 intake.
B-12 is found in meat, fish, eggs, milk, and dairy.
Carotenoids
Carotenoids are antioxidants and also provitamins, which means that our bodies convert them into vitamins. And increased carotenoids have been proven to reduce the risks of hearing loss.
Carotenoids are what give plants, fruits, grains, and oils their yellow, orange, and red color. They are found, for example, in carrots and sweet potatoes.
Omega-3
Many of our bodies’ most vital functions depend greatly on Omega-3 fatty acids. And though both our immune systems and cardiovascular health rely greatly on them, our bodies do not produce Omega-3 fatty acids on their own. They must be ingested. They have also been proven to prevent, minimize, and delay the onset of hearing loss.
Omega-3s are found in fish, pasteurized eggs, flaxseed, walnuts, and grass-fed lamb and beef.
Antioxidants
Vitamin A
Vitamin A is the antioxidant known to most significantly reduce the likelihood of hearing loss.
Vitamin A is found in leafy green vegetables, cantaloupes, mangos, red bell peppers, tomatoes, milk, eggs, and grass-fed butter, beef liver, and fish oils.
Vitamin E
Though it is significantly less helpful than Vitamin A, Vitamin E is known to be the second most impactful antioxidant in regards to hearing loss.
Vitamin E is found in almonds, sunflower seeds, spinach, sweet potatoes, avocados, butternut squash, and olive oil.
Vitamin C
Vitamin C is also known to help by scavenging the free radicals in the body that are associated with noise-induced hearing loss. Increased levels of Vitamin C also protect the auditory brainstem from the potential injuries caused by excessive noise.
Vitamin C is found in citrus fruits, strawberries, papaya, bell peppers, leafy greens, and Brussel sprouts.
The Question of Supplements
One may likely assume that if dietary changes can improve hearing health, then dietary supplements probably can as well. But the research is not yet there to prove that this is true. In fact, some research suggests that supplements that exceed recommended doses may even harm your hearing.
Keeping that caution in mind, the following dietary supplements could potentially reduce the likelihood of hearing loss and tinnitus:
Zinc
Zinc has been proven to reduce the symptoms of tinnitus in people who also have zinc deficiencies , but not in others. Vegetarians, alcoholics, and people with some digestive disorders have an increased risk of zinc deficiencies.
Magnesium
There are many overall health benefits from Magnesium, and it may reduce the severity of tinnitus.
Vinpocetine
Researchers suspect that Vinpocetine may help stop hearing loss and hope that it could even improve hearing.
Ginseng
Ginseng is well known to improve heart health and reduce stress. It might also reduce tinnitus symptoms and even improve the hearing threshold for those with hearing loss.
Coenzyme Q10 (CoQ10)
Our bodies naturally produce CoQ10, but its levels decrease with age. CoQ10 reduces blood pressure, decreases migraines, and benefits your overall physical performance. It seems to also help in the treatment of sudden hearing loss.
Ginkgo Biloba
Ginkgo Biloba is likely to be the most widely used supplement in history for its benefits across every aspect of personal health. Some believe that it also specifically helps reduce the symptoms of tinnitus.
Like every aspect of your health, what exactly is right for you is unique to each individual. It is simple to keep these in mind the next time you go to the grocery store, – try out some variations and see what works for you. And make an appointment with one of our specialists today to help guide you on your personal journey.
