When it comes to your ear health, a dietary approach is crucial. Consult a healthcare professional for individualized dietary advice.
Eating foods rich in Omega-3 fatty acids may prevent age-related hearing loss. Vitamin C, potassium and zinc help regulate inner ear fluid balance. Gingko biloba reduces oxidative stress and may improve tinnitus. Folic acid may improve hearing by metabolizing homocysteine, which inhibits blood flow to the ears.
Vitamin A
The ear is a complex structure that integrates a myriad of sensory nerves with minuscule bones and muscles to decode sounds. Despite its complexity, the ear is highly sensitive to the environment and can be susceptible to noise-induced hearing loss. A regimen including vitamin A, vitamins C and E, and minerals like magnesium can ease ear stress and sensitivity.
Leafy green vegetables, fatty fish, legumes and citrus fruits are rich in the necessary nutrients for healthy hearing. Folic acid (vitamin B9), which aids in the formation of red blood cells and is important for inner ear health, is also found in many foods.
An early childhood study revealed that children receiving vitamin A supplementation had a lower incidence of ear discharge compared with the control group. This protective effect was consistent over multiple episodes and remained after adjustments for household, family and personal characteristics, such as gender and age.
Vitamin C
Ear doctors will often recommend dietary supplements for those looking to enhance their hearing. Having the right vitamins in your body is a crucial step in preventing and combating ear health issues like tinnitus.
Structurally, the ear is one of the most complicated organs in the human body, incorporating a myriad of sensory nerves and minuscule bones that decode sound and communicate with each other. Vitamin D is the key to keeping these ear bones healthy, and many seniors who experience temporary hearing loss have been found to be deficient in this vitamin due to their reduced metabolism and strength.
The vitamin duo of vitamin D and C, also known as ascorbic acid, are responsible for ear bone health along with skin and blood circulation. Despite this, recent findings that show very high intakes of vitamin C may increase the risk of hearing loss suggest that more is not always better. Instead, a well-rounded diet of fruits and vegetables is recommended for ear health.
Folic Acid
Vitamin B9, also known as folate, improves hearing by regulating cell growth and raising circulation. It also helps the body break down homocysteine, which reduces blood flow to the inner ear. Low levels of this vitamin have been linked to high-frequency hearing loss and tinnitus.
Folic acid is water soluble and can be easily found in many foods. Green vegetables, whole grains, eggs, liver and nuts are good sources of this vitamin. Pregnant women need to be sure they get enough folic acid as it prevents neural tube defects such as spina bifida. It is added to multivitamins and can be purchased separately in tablets and liquid drops. You could easily buy cortexi and try it as it contains all the nutrients needed.
A randomized clinical trial that gave 728 older people daily folic acid supplementation found that 3 years of this treatment slowed age-related hearing decline in the low frequencies. However, the study was done in the Netherlands, where food fortification with folic acid is not mandatory, so its generalizability may be limited.
Magnesium
Magnesium, a mineral that promotes healthy blood flow, is also important for ear health. Studies have found that it can help to alleviate tinnitus symptoms and reduce the intensity of noise-induced hearing loss.
Getting enough magnesium through food is recommended, but many people don’t meet the Recommended Dietary Intake (RDI). Supplements of magnesium may be taken in the form of magnesium citrate, oxide, or glycinate, and are usually well-tolerated. High doses over long periods of time, however, can cause diarrhoea and nausea. Extremely high levels can cause a heart rhythm disturbance and potentially cardiac arrest.
As with any dietary supplements, it’s best to consult a physician before adding them to your diet. Remember that supplements are only a small part of a healthier lifestyle, and they should be used in conjunction with a regular visit to your audiologist.