Tinnitus symptoms can develop for any number of reasons. That is what makes them so unique, and sometimes difficult to resolve. One common root cause of tinnitus is inflammation along the auditory pathway. This can happen due to loud noise exposure, trauma, ear infections, viral infections, and even aging. Audiologists, otolaryngologists (ENTs), and other medical professionals can address the root cause and help alleviate tinnitus symptoms. This can take the form of education, medication, surgery, and various forms of therapy.
More recently, as talks about healthy aging increase, and more people become educated about its connections with inflammation and tinnitus, the need for research on this matter deepens. A big part of healthy aging is the food we eat, and the effects they have on our body as we age.
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"Treble Health helped me turn down the sound of my tinnitus. Now I can breathe, and get on with my life!"
– Elisa
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In this post, we’ll explore one such study which looks at the role of diet in inflammation, and how it could possibly prevent tinnitus. We’ll also shed light on some products marketed to cure tinnitus, and what you can actually do to help reduce the ringing in your ears.
Vitamins And The Risk Of Developing Tinnitus
In the 2024 Blue Mountains Hearing Study (BMHS), researchers in Australia investigated the relationship between dietary intake of certain vitamins and the development of tinnitus over a 10-year period. Using food frequency questionnaires (FFQs), nearly 3,000 participants aged 49 and over reported their daily dietary intake, including vitamins and minerals such as vitamins A, C, and E, as well as iron, zinc, lutein, and zeaxanthin.
The study found that lower dietary intakes of iron (≤ 9.51 mg/d) and zinc (≤ 8.48 mg/d) were linked to increased incidence of tinnitus, at 35% and 44% respectively. Interestingly, the recommended dietary intake (RDI) for zinc is 8 mg/d for women and 14 mg/d for men. This means that the RDI does not present against tinnitus symptoms in men.
The research suggests that there is a link between lower dietary zinc intake and increased tinnitus risk. Researchers suggest it has something to do with zinc’s role in cellular processes and pathways, as well as its antioxidant and anti-inflammatory properties. Similarly, iron deficiency affects blood flow in the inner ear, but since it is an observational study, the cause cannot be confirmed with any confidence. More research is needed to get a better understanding of how zinc and iron can contribute to tinnitus relief.
An interesting point from the study is that other vitamins and minerals like Vitamin A, Vitamin C, and Vitamin E did not show any signs of reducing the long-term risk of developing tinnitus. Zinc and iron were the only minerals that had any significant risk associated with developing tinnitus in the future. This isn’t surprising as both play a role in the health of parts of the auditory system such as the cochlea and inner ear nerve.
What the study doesn’t say is that low iron and zinc intake will cause tinnitus. A healthy diet is always encouraged, but that does not necessarily mean tinnitus patients (or anyone for that matter) have to go on any type of tinnitus diet. That’s just not how it works. There’s no real need to add any additional vitamins or supplements either, unless recommended by your medical provider.
Top 3 Supplements For Tinnitus
Tinnitus is a complex condition with several root causes and treatment approaches. It’s no wonder patients are willing to try any number of possible solutions to find relief. This includes products marketed to treat tinnitus that are not approved by the Food and Drug Administration (FDA), such as tinnitus supplements. Some of the most popular supplements for tinnitus include
- Synapse XT Pro– The main ingredients in this product include turmeric, apple cider vinegar, black pepper, green tea, psyllium husk, aloe vera, coffee, and magnesium. There is some zinc but no iron. This list doesn’t really include any ingredients proven to address tinnitus, nor is there much scientific backing. It is, however, marketed as a product to relieve tinnitus.
- Tinnitus 911-Advertised to reduce tinnitus and improve cognitive function, Tinnitus 911 contains Vitamins C, B6, and B12, garlic, olive, hibiscus, juniper beret, and green tea. It does not contain zinc or iron either, nor is there any scientific proof it works for treating tinnitus.
- Lipoflavonoid– This is a popular supplement marketed as the ‘most recommended by ENT doctors’, yet a controlled study by The American Tinnitus Association found it ineffective for tinnitus. It’s made up of Vitamin C and B complex calcium bioflavonoids but also has no iron or zinc.
Magnesium is another potential supplement to consider that was not mentioned in the Australian study. Magnesium has been proven to improve sleep and brain health, as well as ear function. Preliminary studies show promise, but more research is needed. There’s no magic pill for tinnitus relief, at least not yet.
Lifestyle Changes To Reduce Tinnitus
A healthy diet is key to a healthy lifestyle. Similarly, a healthy lifestyle is key to treating any condition, whether a cold or recovering from surgery. When it comes to tinnitus, a healthy diet isn’t the only lifestyle change that can help with tinnitus management. Other lifestyle changes that can help reduce tinnitus include:
Reducing Stress
Current research suggests stress can worsen tinnitus symptoms. Therefore, reducing stress could help reduce tinnitus symptoms. It might not always be possible to avoid stress entirely, but with the right coping techniques, one can significantly improve their stress levels. Activities such as yoga, breathing exercises, and medication can be useful for stopping stressors in their tracks before they have a chance to trigger your tinnitus.
Improving Sleep Quality
Tinnitus can make it harder to sleep, and a lack of sleep can sometimes worsen tinnitus. Breaking this cycle means creating a healthy sleep routine, using strategies such as sound enrichment and over-the-counter sleep aids to ensure the body gets enough rest. Avoid caffeinated beverages such as coffee, soda, and certain teas before bed to make it easier to fall asleep and stay asleep.
Wearing Ear Protection
Loud noise exposure is one of the most common causes of tinnitus and can lead to hearing loss immediately, or over time. Loud concerts are one popular culprit, but loud noises like fireworks, heavy machinery, and even loud headphones can cause more damage than most people realize. According to the National Institute of Deafness and Other Communication Disorders (NIDCD), “Sounds at or below 70 dBA are generally considered safe. Any sound at or above 85 dBA is more likely to damage your hearing over time.”
The extent of damage to hearing not only depends on how loud the sound is, but also the length of exposure, as well as distance from the sound. Some people are more at risk of loud noise exposure than others such as police officers, firework display workers, construction workers, dentists, and miners. However, everyone can benefit from ear protection such as ear plugs or ear muffs.
Limiting Stimulants And Alcohol
Stimulants such as caffeine and nicotine can sometimes worsen existing tinnitus symptoms. Experts aren’t exactly sure why, and research results have been mixed, but some patients have reported a reduction in tinnitus symptoms by reducing caffeine intake.
Smoking has been linked to other conditions such as lung diseases, cancer, hypertension and even hearing loss. As hearing loss is known to occur alongside tinnitus symptoms, patients are encouraged to limit/quit smoking to reduce the involved risk. The same is true for alcohol consumption.
Reducing Ototoxicity
Certain medications such as antimalarial drugs and certain cancer medications have been known to cause ringing in the ear, or tinnitus. This list of over 200 chemicals also includes over-the-counter pain medication, certain antibiotics, and loop diuretics. Where possible, stopping these medications can reverse its ototoxic effects.
Other studies have begun to explore ototoxicity in everyday chemicals around us, including ingredients in household products and paint such as benzene, carbon monoxide, toluene, and xylene. Certain professionals may be at risk of increased ototoxicity from chemicals in their workplace such as pesticides, lead, kerosene, and diesel fuel. Wearing proper workplace equipment and following safety regulations should reduce the risk of developing tinnitus.
Other Tinnitus Treatments
Lifestyle changes are just one way you can address your tinnitus. Unless the root cause is known and treatable, managing tinnitus can mean combining these lifestyle changes with other available treatments.
Tinnitus Retraining Therapy (TRT) is considered the gold-standard tinnitus treatment. It combines key elements of Cognitive Behavioral Therapy (CBT) and sound therapy to create a tailored approach to treating the phantom sounds.
Cognitive Behavioral Therapy (CBT) is already effective at reducing the psychological symptoms of tinnitus such as stress, anxiety, insomnia, and depression. Some patients with more severe psychological symptoms find antidepressants and anti-anxiety medications useful when combined with CBT.
Sound therapy has also been proven useful for sound enrichment, particularly at night to mask tinnitus sounds and calm the mind and body. These therapies are most effective when combined to treat tinnitus.
Hearing aids are useful for managing tinnitus in patients who suffer from hearing loss. While over-the-counter hearing aids can be useful for mild cases of hearing loss, an audiologist can perform a hearing test to prescribe a custom-made, programmable hearing loss to match individual needs. Modern hearing aids can even deliver sound therapy directly to the ear, eliminating the need for a secondary sound device, while treating tinnitus on the go.
Overcome Tinnitus with Treble Health
Living with tinnitus doesn’t have to be a challenge. It doesn’t have to control your life. With the right help, you can live a quieter, less stressful life. The Treble Health Team offers proven solutions to help you manage and reduce the ringing in your ears. With expert guidance and personalized care, you can start feeling relief in just a few steps.
Join us for a complementary 20-minute consultation where we can learn more about you and your tinnitus. Our team of audiologists helps tinnitus patients every day, tailoring science-backed treatment plans to provide lasting relief. When tinnitus affects your daily life, you don’t have to face it alone. Sign up now, and join a growing tinnitus community of patients just like you!
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