Ear health is something many of us don’t consider until we begin to notice signs of hearing loss. However, age-related hearing loss is incredibly common, with over half of the UK’s population aged 55 and over suffering from it.
Luckily, there are several things you can do to take care of your hearing health – including making simple dietary changes. Alongside eating a healthy, balanced diet, research has highlighted several key vitamins and minerals that are good for our ears.
With that said, here are nine important nutrients for hearing health.
1. Potassium
Potassium is an essential mineral that research shows is important for hearing health – particularly inner ear function.
Firstly, potassium regulates inner ear fluid, which hair cells (responsible for transmitting sound signals to the brain) rely on for proper function. Moreover, potassium also helps maintain the electrical charge between hair cells – allowing them to respond to sound vibrations effectively.
As a result, this study found that people with high potassium intake experienced a lower prevalence of hearing loss.
Making sure you’re getting enough potassium in your diet is especially important later in life, because ear fluid levels decline naturally over time – often contributing to age-related hearing loss.
Many plant-based foods are rich in potassium, particularly fruits, vegetables, and pulses. Bananas, dried apricots, squash, and cooked lentils are among the best sources. Check out our article, Everything you need to know about potassium, to read more.
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2. Vitamin B12
There’s evidence that vitamin B12 deficiency may be linked with a greater risk of hearing loss and ear conditions like tinnitus.
Vitamin B12 plays an important role in red blood cell production and nervous system function – including nerves involved in hearing. For example, this study found that vitamin B12 deficiency was linked with damage to neurons in the inner ear, resulting in hearing loss.
Similarly, the cochlea (the inner ear structure responsible for converting sound waves to nerve signals) relies on healthy cell metabolism and blood vessel function, and vitamin B12 is needed for both.
According to the NHS, vitamin B12 deficiency is more common in older adults – affecting one in 20 people aged 65 to 74 and one in 10 aged 75 and over. So, it’s important to keep an eye on your intake.
Some of the best sources of vitamin B12 include organ meats, eggs, sardines, fortified cereals, and cheese. To learn more, check out our beginner’s guide to vitamin B12.
3. Folate
Another important nutrient for hearing health is folate, also known as vitamin B9 or folic acid.
Research has found that getting enough folate may slow down age-related hearing loss. For example, this study found that men over 60 with high folate intake from food and supplements had a 21% lower risk of developing hearing loss than those with a low folate intake.
Along with vitamin B12, folate is needed for healthy red blood cell production and carrying oxygen around the body, including to the inner ear. Research has also noted its role in improving inner ear vascularisation (the process of blood vessels forming within an organ or tissue), which is important for oxygen and nutrient supply to the area.
As a result, studies have linked folate deficiency with a higher risk of premature hearing loss, largely due to increased inflammation and oxidative stress in the inner ear.
For further reading, check out our introduction to folate (vitamin B9).
4. Omega-3 fatty acids
Omega-3s are a type of essential fatty acid that our bodies rely on to stay healthy. Aside from having benefits for heart, brain, and eye health, experts are increasingly learning more about the role of omega-3 fatty acids in hearing health.
For example, research has linked higher omega-3 intake with a reduced risk of hearing loss. Take this study, which found that regular consumption of fish (a rich source of omega-3s) was associated with a lower risk of hearing loss in women. Another study of middle-aged and older adults also found that those with higher omega-3 levels were 8-20% less likely to experience age-related hearing issues compared to those with lower levels.
Research suggests that omega-3s may also positively impact blood flow, which is key for healthy hearing. For example, disturbances to blood flow in the cochlea have been linked to an increased risk of hearing loss.
Nuts, seeds, soya beans, and oily fish like salmon and mackerel are some of the best sources of omega-3s. To find out more, check out our article: Omega-3 – what is it and why do we need it?
5. Vitamin E
Vitamin E is a powerful antioxidant that helps protect cells from damage caused by free radicals (unstable molecules), which are known to contribute to hearing loss.
Research also suggests that vitamin E’s antioxidant protective properties may help to improve recovery from sudden noise-induced hearing loss. In this study, when people with sudden hearing loss took 400mg of vitamin E twice daily, 80% of participants experienced at least 75% of their hearing.
Vitamin E also plays a role in immune system function and healthy blood circulation, which is key for delivering nutrients to the ears and reducing the risk of ear-related illnesses.
Almonds, sunflower seeds, avocado, bell peppers, and wheat germ oil are all fantastic sources of vitamin E. Check out our guide to vitamin E to learn more.
6. Magnesium
Our ears rely on magnesium to stay healthy and function properly. For example, studies suggest magnesium may help to protect hair cells in the inner ear from loud noises. In this study, when people were treated with magnesium alongside vitamins A, C, and E, their ears were protected when exposed to high noise levels.
Another study found that magnesium supplementation may improve ear function and help to treat or prevent hearing loss – particularly noise-induced and sudden sensorineural hearing loss.
There’s also evidence that magnesium may reduce tinnitus symptoms. Experts are currently unsure what causes tinnitus, but research suggests it may involve damage to tissues responsible for nerve signalling in the brain. Studies have found that magnesium supplements may help to correct nerve signalling problems and improve communication between nerve cells.
Magnesium is also important for vitamin D production in the body – another vitamin that plays a role in hearing health.
Good sources of magnesium include spinach, pumpkin seeds, Swiss chard, quinoa, and dark chocolate. To learn more, check out our article: Magnesium – what it is and why it’s important.
7. Vitamin C
Similar to vitamin E, vitamin C is a powerful antioxidant that helps to protect the body from free radical damage.
Vitamin C is also important for strengthening the tiny blood vessels in the inner ear that supply oxygen and nutrients to ear cells. Specifically, research has noted vitamin C’s role in maintaining the strength and flexibility of blood vessels, optimising blood flow to the ears.
Lastly, vitamin C’s immune-boosting properties are worth mentioning. We rely on vitamin C to produce white blood cells, which the body uses to fight infections – including in the ears.
As a result, studies have linked good vitamin C intake with better hearing in older adults. Another study found that when people with age-related hearing loss took daily vitamin C supplements, their hearing sensitivity improved. There’s also evidence that getting enough vitamin C may help to prevent noise-induced hearing loss.
That said, other research has linked high vitamin C intake with a greater risk of hearing loss. So, it’s important not to overdo it.
Some of the best sources of vitamin C include red pepper, orange juice, kiwi fruit, broccoli, and strawberries. For further reading, check out our article: Everything you need to know about vitamin C.
8. Zinc
Zinc plays a key role in hearing health, largely due to its role in various bodily processes – including cell production and antioxidant activity.
As a result, research has linked zinc deficiency with a higher risk of conditions like tinnitus and hearing loss. Meanwhile, other research suggests that zinc supplements may improve tinnitus symptoms.
Experts believe that one of the main reasons why zinc may help treat tinnitus is because the cochlea naturally contains high concentrations of zinc. However, further research is needed to confirm these findings.
Zinc can be found in beef, lamb, milk, cheese, eggs, cashew nuts, mushrooms, and dark chocolate. To learn more, you might like to read our article: 7 health benefits of zinc and how to make sure you’re getting enough.
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The Hearing Care Partnership is dedicated to offering you personalised service and the latest hearing technology. Their tailored specialist tests, care and expertise help you to live life to the full. A free hearing assessment can help identify potential hearing loss, whether minor or more severe – book your appointment today.
9. Vitamin A
Vitamin A is important for everything from immune function to cell development – and experts are continually learning more about its links to hearing health.
In this study, supplementing with vitamin A was linked with a 42% reduced risk of hearing loss, compared to those who received a placebo.
The exact reason why vitamin A may offer benefits for hearing health isn’t yet fully understood. However, experts believe it may be due to its role in immune function and tissue and organ repair, which help protect against ear infections and their potential consequences.
Vitamin A is also key for normal inner ear development, meaning deficiency can increase the risk of inner ear malformations and hearing loss.
Good sources of vitamin A include fish, eggs, dairy products, dark leafy greens, orange and yellow vegetables, and tomato products. You can read more about vitamin A and its role in the body on the NHS website.
Final thoughts…
Age-related hearing loss is incredibly common and many of us are keen to do what we can to reduce our risk. Luckily, we know from research that diet is central to hearing health, so prioritising your intake of several key vitamins and minerals can make all the difference.
For further reading, head over to our diet and nutrition section. Here, you’ll find information on everything from quick and healthy meal ideas to popular diet guides.
What steps do you take to look after your hearing health? Do you have any other tips that you’d like to share? We’d be interested to hear from you in the comments below.
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