In our quest to understand the nature and complexities of hearing loss, there has been a recent upsurge of population studies and research pertaining to this field. While these have given us a better understanding of the subject, it can sometimes overwhelm us to see the long list of potential aggravators of hearing impairment. Right from keeping the windows down while driving to the numerous drugs that have deafness as a side effect, the list seems to be a never-ending one, often making us dejected to tread the path that promises to lead us towards healthy hearing.
These investigations have also led to discoveries that decode the ways to combat this disability and even prevent it from starting in the first place. And, luckily enough, these aren’t the mechanical answers that just ask you to avoid the identified factors that contribute to hearing loss. Here are some easily available nutrients that have been found to act as boosters that protect your hearing. Too good to be true, you say? Well, read on to know how healthy hearing can be achieved with as little effort as having a nutrient-laden diet:
Alpha-Lipoic Acid (ALA)
An excellent antioxidant, ALA has an inhibitory effect on the free radical damage that hampers our cochlear apparatus (the composite structure that helps us in hearing.) Some studies have even shown it to completely block these notorious free radicals, making it a ‘must-have’ supplement. It is also available as a part of a multivitamin.
Recommended dose: 100-750 mg per day.
Acetyl-L-Carnitine (ALC)
Known as the energizing nutrient that sharpens memory, it also strengthens the neurosensory framework, including the connection of the hearing organ to the brain (through auditory nerves.) This immensely helps in protecting the hearing capacity as efficient hearing depends on the neurological processing of the sound waves.
Recommended dose: 500-3000 mg per day.
Glutathione
After firmly establishing its role in the body’s cancer defense mechanism, researchers have found this master antioxidant to have a protective effect on our hearing health as well. And, apart from saving our auditory system from the free radical damage, it also neutralizes various toxins that we’re often subjected to nowadays.
Recommended dose: 30-300 mg every day.
Coenzyme Q10 (CoQ10)
Following in the footsteps of glutathione, CoQ10 has drawn a lot of attention owing to its known benefits to the cellular health, particularly the skin. As it continues to emerge as an important mainstream consumer product, academic researchers have also found it to have a protective effect on the energy centers of our cells: the mitochondria. This power-packed intracellular organelle is an indispensable part of every cell in the body, including those present in our hearing organ and in our brain. Thus, it is imperative that we include this beneficial nutrient in our daily diet.
Recommended dose: 60-320 mg every day.
Vitamin B Complex
This family, constituting 8 vitamins, ensures a well-oiled functioning of all important bodily function, especially those involving our nervous system. Since the auditory nerve plays a vital role in hearing, getting an adequate dose of the vitamin B complex is a necessity. However, it must be borne in mind that these water-soluble compounds can easily get overdosed and care must be taken to avoid that at all cost.
Recommended dose: these come in a balanced formula as a composite vitamin B complex capsule or tablet and should be taken as per the physician’s recommendation.
Lecithin
It is considered to be a cornerstone of the cell membrane structure as it prevents the hardening of cells. Include this to your daily list of supplements for vital cell membranes and healthy cellular structures.
Recommended dose: 200-1500 mg every day.
N-acetylcysteine (NAC)
It is a vital amino acid (an offshoot of protein) that repairs and regenerates worn our hair cells in the cochlear apparatus. Also known to be a potent detoxifier, you may not want to miss out on this one.
Recommended dose: 100-2500 mg every day.
Quercetin
Often recommended for treating allergies, this bioflavonoid gives robust protection to the hearing cells from free-radical damage. As it’s found in colorful veggies and fruits, it is easy to include this either in your daily diet or as a supplement.
Recommended dose: 30-50 mg every day.
Resveratrol
After receiving accolades for its role in maintaining a salubrious heart and skin tissue, researchers discovered its protective role in shielding the hearing organ from the damages of continued exposure to loud noise. And, since this wondrous compound is found in grape juice and red wine (who doesn’t want to have that, right?), there is no good reason why this shouldn’t be in your supplement list!
Recommended dose: 40-1000 mg every day.
