There has been a long relationship between good hearing fuelled by good nutrition. Basic vitamins like A, B-complex, C, D and E are instrumental in improving one’s hearing. Additionally, copper, folate, iron, magnesium and iodine are particularly beneficial in improving one’s hearing quality. Also, in recent times, studies point to the fact that vitamins for hearing can relieve or reverse this condition.
How nutrition helps improve hearing: Nutrients are capable of acting in different ways, each contributing to improve hearing quality. While some help in healing ear tissue, others improve blood circulation and oxygen to the inner ear, and still others are engaged in fighting the ill-effects of free radicals that cause noise-induced hearing loss. Hearing loss caused due to vitamin and mineral deficiencies can be supplemented in one’s diet with the necessary nutrients.
Here are the top seven vitamins for hearing loss that can make you listen up:
- Vitamin A: According to experts, Vitamins A, C and E work together with magnesium to stop the development of free radicals as a reaction to loud noise. This group work reduces about 80% of noise-induced hearing loss. If, however, vitamins are taken to the exclusion of magnesium or vice versa, the results are less effective. This combination of vitamins and magnesium work very well for those who are exposed continually to loud noise, whether at work or play.
Vitamin B1 (thiamine): Patients with severe hearing loss find that by taking a course of Vitamin B-1 supplements, their brain and hearing function improve significantly, their tinnitus is also relieved, their blood circulation improves and they are well-protected from antioxidant damage. Vitamin B-1 works to stabilize the nervous system, particularly in the inner ear. Nuts, oats, oranges, rice and pasta can improve your hearing.
Vitamin B2 (Riboflavin): Riboflavin is credited with increasing the number of hearing cells to use oxygen. It also helps relieve sudden hearing loss and acute noise-induced hearing loss. Eating lamb, milk and yogurt will help improve your hearing.
Vitamin B3 (Niacin, Niacinamide, Nicotinic Acid): This vitamin helps with breaking down carbohydrates, proteins and fats and helping with better blood circulation, healthy skin and better functioning of the central nervous system. Vitamin B3 helps treat tinnitus and stimulates blood circulation to the ears. You can get the best out of this vitamin by eating turkey, peanuts and green peas.
Vitamin B6 (Pyridoxamine): A water-soluble vitamin, B-6 cannot be stored in the body and is therefore instrumemntal in breaking down fats, carbs and proteins to make red blood cells, hormones and enzymes. It also helps produce serotonin, the brain neurotransmitter that governs our sleep patterns, moods and pain sensitivity. It also normalizes the fluid levels in our ears. You can improve your hearing quality by eating rice bran, pistachio nuts and tuna.
Vitamin B-12: Those with Vitamin B-12 deficiency have a high chance of developing noise-induced hearing loss and tinnitus or ringing in the ears. When a low level of Vitamin B-12 is combined with equally low folate levels, it could result in an age-related hearing loss called presbycusis. Liver, mackerel, soy, milk and yogurt are rich in Vitamin B-12.
You may like to read this article: How to Protect Your Hearing
- Vitamin C: Vitamin C is said to be an antioxidant and by virtue of this aids in preventing damage to the cochlea’s hair cells. This vitamin also helps prevent noise-induced hearing loss, particularly if taken in combination with Vitamins A and E, and magnesium. Citrus fruits, yellow peppers, guavas, kiwi and berries can pump up your Vitamin C content.
- Vitamin D: Vitamin D is known for its creating good bone structure. Here, in our ears, it keeps the tiny bones of the middle ear in good health. A deficiency of this vitamin can lead to bone loss (osteopenia) and abnormal bone growth (otosclerosis) in the middle ear, often leading up to hearing loss and overall deafness. Foods rich in this vitamin include seafood, egg yolks, orange juice and cow’s milk.
- Vitamin E: Like Vitamin C, Vitamin E too is antioxidant in nature and works to improve blood circulation, particularly to the inner ear’s hair cells which need to have good circulation for best health. Foods rich in this vitamin are sunflower seeds, almonds, Swiss chard, kale and hazel nuts.
- Folic Acid: Perhaps, people suffer from hearing loss due to being in noisy environments for prolonged periods or due to age. Fortunately, age-related hearing loss can be prevented by taking folic acid tablets regularly. Folic acid can also be taken naturally in foods such as beans, broccoli, spinach, eggs, asparagus, nuts and liver, thereby reducing hearing loss by about 20%. Hearing loss occurs when there are high levels of homocysteine in the blood, thereby increasing the risk of heart disease, dementia and stroke. So, taking folic acid can have more than the benefit of hearing for you.
- Zinc: By taking zinc naturally through a diet of seafood, spinach, cashew nuts, cocoa, pumpkin seeds and mushrooms, you can increase the resistance of your inner ear to the possibility of age-related hearing loss.
By including some of the above-mentioned vitamins for hearing improvement in your diet, you can begin to listen better.