The #1 Nutrient for Better Hearing, According to Dietitians

Reviewed by Dietitian Jessica Ball, M.S., RD

Key Points

• Omega-3 fats in fish, nuts and seeds support circulation, reduce inflammation and protect ear cells.

• Eating 2 servings of fatty fish weekly may lower the risk of age-related hearing loss.

• Limiting sodium and alcohol can help reduce inflammation and protect delicate inner ear structures.

Ear health is something many people overlook until problems start to appear. And while it’s not always talked about, what you eat plays an important role in your hearing abilities. This is because just like your heart and brain, your ears rely on nutrients and blood flow to function properly over time.

“While there are multiple factors involved in ear health, diet can be one way to support your hearing. A nutrient-dense diet may help support ear health by protecting the inner ear and supporting healthy blood flow to the inner ear,” says Caitlin Beale, M.S., RDN.Among the many nutrients linked to hearing protection, research continues to point to one standout: omega-3 fats.

These healthy fats commonly found in foods like fatty fish, walnuts and flaxseed may improve circulation, reduce inflammation and protect the tiny cells in the ear essential for hearing. Here’s what the science says about omega-3s and why they may be one of the most crucial nutrients for maintaining hearing health.

Why Omega-3s Are So Important for Hearing

1. They Promote Healthy Circulation

The inner ear is packed with thousands of tiny hair cells (at least 16,000!), which are responsible for transmitting noise into signals the brain can interpret. Proper circulation is key for this to happen, as the ears require a steady supply of oxygen and nutrients to produce proper sound waves.

Research shows omega-3 fats can support healthy circulation throughout the body, which can transfer to the ears. “Omega-3 fatty acids support heart and blood vessel health, which may help improve circulation to the tiny blood vessels that supply the inner ear,” says Beale.

2. They Help Reduce Inflammation

The inner ear is easily susceptible to damage from inflammatory processes like infections. Beale says because inflammation may contribute to damage in the inner ear and auditory pathways, nutrients like omega-3s that help regulate inflammation may help support healthy hearing.

“Polyunsaturated fats like omega-3s offer anti-inflammatory effects, which may protect from hearing loss,” says Lisa Andrews, M.Ed., RD, LD. She adds that keeping inflammation in check may help protect inner ear structures. This can allow for better drainage of fluid that can build up and lead to infections and hearing loss over time.

3. They May Protect Ear Cells from Damage

Oxidative stress occurs when there is an excess of unstable molecules that build up in the body, which can cause cell damage and could contribute to hearing loss. Eating more nutrients that like omega-3s that counter oxidative stress may protect the delicate inner ear cells from this damage.

Beale says they may do this by supporting healthy cell membranes around the tiny ear cells, forming a protective layer that can keep them from potential harm. This effect combined with healthy blood flow and reduced inflammation can support hearing health over time.

Ways to Enjoy Omega-3s

The Adequate Intake, the level that ensures nutrition adequacy,  for omega-3 fats is 1.6 grams per day for men and 1.1 grams for women. Women who are pregnant or breastfeeding require 1.4 and 1.3 grams, respectively, as omega-3s also serve as building blocks for a baby’s brain development. There are plenty of ways to enjoy them in your daily diet to support better hearing.

Include Fatty Fish

Andrews says if you aim to prevent hearing loss, add some fatty fish to your plate. “Research suggests that consuming two or more servings of fatty fish per week is linked with a lower risk of adult-related hearing loss.” One serving of fatty fish is about 3 to 4 ounces cooked.

Examples of omega-3-rich fish include salmon, tuna, mackerel and sardines, which can be enjoyed baked, poached or included as part of an easy sheet-pan meal. Tuna and sardines are great alone as a snack or in a salad or sandwich or on top of whole-grain crackers.

If you dislike fish or don’t eat it regularly, Beale says there are several  plant-based options. However, she reiterates that plant-based omega-3s (ALA) are converted less efficiently into the forms your body uses most (EPA and DHA). This means you may need to eat more of them to get the same amount you would from fish.

Add Chia Seeds or Flaxseed

Chia seeds and flaxseed are versatile and nourishing options that contain plant-based omega-3 fats. Beale suggests adding chia seeds or ground flaxseed to oatmeal, yogurt, smoothies or baked goods. Or if you’re in the mood for a healthier dessert or quick breakfast, you can try making a simple chia seed pudding. To meet your daily omega-3 requirements, aim to consume 1 to 2 tablespoons of either chia seeds or flaxseed per day.

Snack on Walnuts

Walnuts are considered an excellent source of omega-3 fats, with just 1 ounce providing more than the daily requirement. Beale recommends snacking on a handful of walnuts or using them to top oatmeal, yogurt parfaits or salads. Pro tip: Tossing them in olive oil and spices then roasting them can add more complex flavors.

Consider an Algae-Based Supplement

Fatty fish get their omega-3 content from feeding on algae that are naturally high in these healthy fats. Because of this, Beale says to consider an algae-based omega-3 supplement if you don’t eat fish, since it provides more readily absorbed forms similar to fish and fish oil supplement sources.

Other Tips to Protect Your Hearing Through Diet

In addition to eating more omega-3s, here are a few other easy nutrition tips that can protect your hearing over time.

Load Up on Antioxidants

Beale says a diet rich in fruits, vegetables, leafy greens, nuts and seeds offers antioxidants such as vitamin C and E, carotenoids and folate. These nutrients may help protect hearing by reducing oxidative stress and supporting healthy blood flow to the inner ear. Yet another good reason to make plant foods a central part of the diet.

Be Mindful of Salt

Eating too much sodium is linked to increased hearing loss in studies, with those with the highest intake having the most risk. This may be due to increased inflammation with high salt intake, which can damage ear cells over time.

Since over 70% of our sodium, or salt, intake comes from ultra-processed foods, limiting the amount of those that you eat and choosing lower or reduced-sodium options can have a big impact. Using fresh or dried herbs and spices in place of salt at the table can also reduce salt intake and add wonderful flavor.

Limit Alcohol

Excess alcohol intake can also affect hearing. In the short term, it can reduce the ability to hear sounds and cause tinnitus (ringing in the ears). In the long term, it may damage the ear cells and lead to more permanent hearing loss in some people. It’s best to limit alcohol as much as possible for optimal hearing, and for overall health too.

Our Expert Take

Your ear health may not always be top of mind, but the foods you eat play an important role in protecting it over time. Nutrients like omega-3 fats in fish, nuts and seeds and antioxidants in fruits and vegetables support healthy circulation, reduce inflammation and protect the delicate structures of the inner ear. By prioritizing these nutrient-dense foods, you can support your hearing while benefiting your overall health.

Read the original article on EatingWell