Nutrition and Hearing: Top Foods to Consume and Avoid
Originally published March 15, 2017. Refreshed March 2026.
You're probably aware that certain foods can support your vision (carrots, anyone?), but nutrition also plays an important role in your hearing health. In recognition of March as National Nutrition Month, we're highlighting key nutrients that may support hearing, along with a few dietary habits to keep in mind.
While nutrition alone won't prevent or reverse hearing loss, a balanced diet can support overall ear health, circulation, and brain function, all of which contribute to how we hear.
CONSUME MORE:
Vitamin B12
Meat, eggs, poultry, dairy products, and other animal-based foods.
Vegetarians and vegans may be at higher risk for a deficiency that causes hearing and balance concerns. Maintaining healthy B12 levels is important for those experiencing tinnitus or balance-related issues.
Folate (Vitamin B9)
Leafy greens like spinach, romaine, and bok choy, as well as asparagus, broccoli, and beans (especially lentils and chickpeas).
Folate supports healthy circulation, which helps deliver oxygen and nutrients to the inner ear. Some research suggests a connection between folate levels and age-related hearing changes, though more studies are ongoing.
Omega-3 Fatty Acids
Fish like salmon, as well as walnuts, flaxseeds, and chia seeds.
Diets rich in omega-3s are associated with a lower risk of hearing loss, likely due to their role in supporting heart and blood vessel health, which, in turn, directly impacts the inner ear.
Magnesium
Bananas, spinach, potatoes, tomatoes, and legumes.
Magnesium helps protect the delicate hair cells in the inner ear from damage caused by loud noise and oxidative stress. Some studies suggest it may help protect against noise-induced hearing loss when paired with other antioxidants.
Zinc
Oysters, beef, pumpkin seeds, nuts, and dark chocolate.
Zinc may help with sudden sensorineural hearing loss (SSNHL), a sudden, unexplained hearing loss. Zinc boosts the immune system and is also involved in cell growth and healing, so it's potentially helpful in warding off ear infections. Some studies suggest it's also effective in treating tinnitus in individuals with normal hearing.
Potassium
Bananas, potatoes, yogurt, beans, and citrus fruits.
Potassium helps regulate fluid levels in the body, including the inner ear.
AVOID OR LIMIT:
Vegetable oils contain excessive amounts of Omega-6 fatty acids. Instead, use EVOO or Canola oil, which are rich in Omega-3s.
Margarine/Partially Hydrogenated Oils are found mostly in processed foods
High-fat meats, especially those treated with nitrates/nitrites (preservatives)
Whole/2% milk - use a dairy substitute such as almond, rice, or coconut milk
Cream cheese - replace with goat cheese or part-skim organic ricotta
Processed cheeses, such as American - opt for organic/grass-fed hard cheese
Sugar and artificial sweeteners - limit these or replace with Stevia, honey, or real maple syrup
Refined carbohydrates - These include white breads, pasta, and any foods containing "enriched" flour, which lack the grain's natural nutrients
Sodium: We need it in small amounts, but you should maintain a higher potassium-to-sodium ratio. Packaged and processed foods have WAY too much sodium.
Chemicals/pesticides - Wash your produce! Buy organic when you can.
A Simple Guideline to Follow
Focus on whole, nutrient-rich foods whenever possible. If it comes in a box with a long ingredient list, it's likely more processed than your body needs. Fresh fruits, vegetables, lean proteins, and healthy fats are a strong foundation for both overall wellness and hearing health.
Nutrition is just one piece of the puzzle, but it's an important one. Supporting your body with the right nutrients can help maintain healthy hearing, especially when combined with regular checkups and safe listening habits.
As always, if you have questions about your hearing or would like to schedule an evaluation, we're here to help.
