You already know your diet affects your physical health, but did you know it can also impact your hearing? Like other bodily functions, our auditory system needs essential nutrients to work properly. A balanced diet can help safeguard hearing health and the delicate structures in the inner ear that make up the auditory system.
In this guide, we break down how diet influences hearing health and highlight different foods and dietary factors that may help or harm your hearing.
How Poor Nutrition Can Impact Hearing
When we think about nutrition, we often focus on how it powers the heart, brain, and muscles. But what you eat also plays a critical role in hearing health.
In fact, studies show that antioxidants like vitamins A, B, C, and E may lower the risk of hearing loss by protecting the body from free radicals.1 Free radicals are harmful molecules that can damage cells and contribute to various health conditions, including hearing loss.
Conversely, this research has also found that consuming too many refined carbohydrates, fats, and cholesterol can negatively affect hearing by impairing blood flow to the inner ear.1
Overall, there are several ways poor diet can affect hearing health, including:
- Nutrient Deficiencies: Not getting enough essential nutrients like vitamins, magnesium, zinc, iron, and omega-3 fatty acids can increase the risk of hearing loss.2
- Related Health Conditions: Diets high in refined carbohydrates, saturated fats, and cholesterol can lead to conditions like heart disease, diabetes, and high blood pressure, all of which are linked to hearing loss.1
- Free Radical Damage: A lack of antioxidants, vitamins, and minerals leaves the inner ear vulnerable to damage from harmful free radicals, which can lead to hearing loss.1
- Reduced Blood Flow: A poor diet can affect blood circulation. Poor blood flow reduces the supply of oxygen and nutrients to the inner ear, which can lead to hearing loss.1
So, how do you know which foods are beneficial for your hearing health and what may be causing harm? Let’s take a closer look below.
Foods that Support Hearing Health
Our ears need a steady supply of blood, oxygen, and nutrients to maintain the delicate structures responsible for hearing. Eating a diet rich in antioxidants, vitamins, healthy fats, and other essential micronutrients can support hearing health while also fueling your body and brain.
Below are some foods packed full of essential nutrients that play a role in supporting healthy hearing:
High-Protein Foods
Studies show that not getting enough protein can increase your risk of hearing loss.1 Incorporating healthy sources of protein into your diet can help support your hearing health by keeping your body strong.
Some high-protein food options include:
- Eggs
- Yogurt
- Meat, fish, and seafood
- Legumes (beans, peas, and lentils)
- Cottage cheese
- Nuts and nut butters
Antioxidants
As we mentioned above, free radicals are unstable molecules that can damage cell membranes, DNA, and other cellular components. Antioxidants neutralize free radicals and protect the body from these damaging effects. Too many free radicals and not enough antioxidants to neutralize them cause an imbalance in the body called oxidative stress, which is linked to hearing loss.3
Studies show that antioxidants like vitamins A, B, C, and E, especially when combined with magnesium, can protect inner ear cells from oxidative stress and reduce the risk of hearing damage.1
Foods high in antioxidants include:
- Leafy greens (spinach, kale, etc.)
- Dark chocolate
- Red cabbage
- Blueberries
- Pecans
- Goji berries
- Strawberries
- Beans
- Turmeric
- Beets
Monounsaturated Fat
Monounsaturated fatty acids are healthy fats that help regulate cholesterol, blood pressure, circulation, and blood sugar levels. Research shows that a balanced diet with monounsaturated fat sources can lower the risk of hearing loss.4
Foods with healthy fats include:
- Avocados & avocado oil
- Macadamia nuts
- Almonds
- Cashews
- Peanuts
- Pecans
- Olive oil
Omega-3s (Polyunsaturated Fatty Acids)
Omega-3s, or polyunsaturated fatty acids, are another type of healthy fat linked to better hearing.1 Omega-3 fatty acids are known for supporting heart and brain health and may also help prevent or delay age-related hearing loss.5
Below are some common foods that are rich in omega-3s:
- Fish: salmon, sardines, herring, and tuna
- Nuts and Seeds: walnuts, chia seeds, flaxseeds, and hemp seeds
- Plant Oils: flaxseed oil and soybean oil
- Other Sources: seaweed, edamame, beans
Dietary Factors Linked to Hearing Loss
While many foods provide nutrients that support hearing health, certain dietary choices can have the opposite effect. Below are some common dietary factors that may contribute to hearing loss over time.
Artificial Trans Fat and Heart Disease
Artificial trans fats, also known as partially hydrogenated oils, are made by turning liquid vegetable oil into solid fat. Artificial trans fats are commonly included in many processed foods to increase shelf life and stability.
This does not include natural sources of trans fats in animal products like milk, butter, cheese, and meat.
The FDA has taken major steps to reduce artificial trans fats in the food supply in the U.S. due to their health risks.6 Eating high amounts of trans fats raises “bad” cholesterol (LDL) and decreases “good” cholesterol (HDL), increasing the risk of heart disease.6
Research shows that high levels of “bad” cholesterol are linked to an increased likelihood of hearing loss.7
High-Sodium Diets and Hypertension
Our bodies need sodium for essential functions like maintaining proper hydration and electrolyte balance, nerve and muscle function, and blood pressure regulation.
However, too much sodium can lead to health issues like high blood pressure and hypertension, which can damage blood vessels in your ear, resulting in hearing loss.8
Added Sugars and Diabetes
Added sugar refers to any refined sugar that is added to food during processing. This does not include naturally occurring sugars in milk, fruits, and vegetables.
According to the CDC, consuming too much added sugar increases your risk of heart disease, obesity, and type 2 diabetes.9
All these conditions can damage blood vessels in the inner ear and cause hearing loss over time. In fact, studies show that diabetes can double the risk of hearing loss.10
Alcohol and Hearing Loss
Long-term heavy alcohol consumption may increase the risk of hearing loss.11 Alcohol can create a toxic environment in the inner ear, damaging vital hair cells and the auditory nerve, which causes permanent hearing loss.
It’s Never Too Late to Start Prioritizing Your Hearing Health
Research shows that diet and certain lifestyle habits can directly impact not only your hearing, but your overall wellness, too. Taking care of your hearing through balanced nutrition is a proactive step toward maintaining quality of life and staying connected to the sounds you love.
Early detection of hearing damage is also key. Don’t wait until it’s too late—take charge of your health today by scheduling a hearing exam at an Audibel clinic near you.
References
- Jung, S. Y., Kim, S. H., & Yeo, S. G. (2019). Association of Nutritional Factors with Hearing Loss. Nutrients, 11(2), 307. https://doi.org/10.3390/nu11020307
- Han, S., Lee, S., Suh, M., Lee, J. H., & Park, M. K. (2024). Insufficient nutrient intake in individuals with disabling hearing loss and the restoration of nutritional sufficiency in hearing aid users. Scientific Reports, 14(1). https://doi.org/10.1038/s41598-024-57927-w
- Maniaci, A., La Via, L., Lechien, J. R., Sangiorgio, G., Iannella, G., Magliulo, G., Pace, A., Mat, Q., Lavalle, S., & Lentini, M. (2024). Hearing loss and Oxidative Stress: A Comprehensive review. Antioxidants, 13(7), 842. https://doi.org/10.3390/antiox13070842
- Gopinath, B., Flood, V. M., Teber, E., McMahon, C. M., & Mitchell, P. (n.d.). Dietary Intake of Cholesterol Is Positively Associated and Use of Cholesterol-Lowering Medication Is Negatively Associated with Prevalent Age-Related Hearing Loss. Journal of Nutrition, 141(7), 1355–1361. https://doi.org/10.3945/jn.111.138610
- Rahimi, V., Tavanai, E., Falahzadeh, S., Ranjbar, A. R., & Farahani, S. (2024). Omega-3 fatty acids and health of auditory and vestibular systems: a comprehensive review. European Journal of Nutrition, 63(5), 1453–1469. https://doi.org/10.1007/s00394-024-03369-z
- Program, H. F. (2024, April 30). Trans fat. U.S. Food And Drug Administration. https://www.fda.gov/food/food-additives-petitions/trans-fat
- Mohammed, A. a. M. (2014). Lipid Profile among Patients with Sudden Sensorineural Hearing Loss. Indian Journal of Otolaryngology and Head & Neck Surgery, 66(4), 425–428. https://doi.org/10.1007/s12070-014-0744-0
- Nawaz, M. U., Vinayak, S., Rivera, E., Elahi, K., Tahir, H., Ahuja, V., Jogezai, S., Maher, W., & Naz, S. (2021). Association between hypertension and hearing loss. Cureus. https://doi.org/10.7759/cureus.18025
- Get the Facts: Added Sugars. (2024, January 5). Nutrition. https://www.cdc.gov/nutrition/php/data-research/added-sugars.html
- Hearing Loss Is Common in People with Diabetes. (2025, May 13). National Institutes of Health (NIH). https://www.nih.gov/news-events/news-releases/hearing-loss-common-people-diabetes
- Qian, P., Zhao, Z., Liu, S., Xin, J., Liu, Y., Hao, Y., Wang, Y., & Yang, L. (2023). Alcohol as a risk factor for hearing loss: A systematic review and meta-analysis. PLoS ONE, 18 (1), e0280641. https://doi.org/10.1371/journal.pone.0280641
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