Quick answer: Age-related hearing loss comes from gradual damage to the delicate hair cells and nerves of the inner ear, driven by noise, oxidative stress, poor circulation and conditions such as diabetes and high blood pressure. Protecting your ears from loud noise is the single most important step. Nutrients such as magnesium, NAC, omega-3s and CoQ10 are being studied for inner-ear protection.
Key takeaways
Age-related hearing loss comes from gradual damage to the hair cells and nerves of the inner ear.
Noise, oxidative stress, poor circulation and conditions such as high blood pressure all contribute to that damage.
Protecting your ears from loud noise is the most important step, and nutrients like magnesium and NAC are still being studied.
What damages hearing
Hearing can be damaged by loud noise from concerts, power tools and headphones, and by oxidative stress and inflammation. Reduced blood flow to the inner ear plays a part, as do diabetes, high blood pressure and smoking, and some medications that are toxic to the ear.
Habits that protect hearing
Use ear protection around loud noise, and keep headphone volume moderate while taking breaks. Manage blood sugar and blood pressure (see heart health naturally), get regular aerobic exercise for circulation, and do not smoke.
Nutrients being studied
Magnesium has been studied for noise-induced hearing loss, and NAC supports glutathione, an antioxidant in the inner ear. CoQ10 and alpha-lipoic acid support mitochondria in ear cells, and omega-3s support circulation.
Vitamin D is guided by testing. Ginkgo is traditionally used for circulation and tinnitus, but it affects bleeding.
Evidence for these nutrients is still early. Amounts should be individualized.
Is testing helpful?
A hearing test by an audiologist is the starting point. Blood sugar, blood pressure and lipids matter for ear circulation. Functional labs are optional. They can be helpful in more complex cases.
Hearing and healthy aging
Inner-ear cells rely heavily on mitochondria and are sensitive to oxidative damage. Hair cells that die do not grow back. Hearing loss is also linked with faster cognitive decline, so protecting hearing protects the brain. Related: mitochondrial health.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you notice trouble following conversations, or if you have ringing in the ears (tinnitus). The same is true if you have diabetes or high blood pressure and want to protect your hearing, or if you want a healthy-aging plan that includes hearing.
See a medical provider promptly for sudden hearing loss in one or both ears. This is a medical emergency; early treatment can help.
What the research shows
Magnesium has been tested in noisy settings. In a 1994 double-blind study by Attias and colleagues, 300 young, healthy military recruits with normal hearing took a daily drink with 167 mg of magnesium or a placebo during 2 months of basic training that included repeated gunfire noise, while wearing ear plugs. Permanent hearing threshold shifts were more common and more severe in the placebo group. This was a young, healthy group in an extreme noise setting, so the results may not apply to age-related hearing loss.
N-acetylcysteine (NAC) had more mixed results. In a 2015 randomized, double-blind trial by Kopke and colleagues, 566 military trainees took NAC or a placebo around weapons training. The main outcome, the overall rate of hearing threshold shifts, did not differ significantly, although the ear closest to the trigger hand showed fewer shifts with NAC (27% versus 35%). Because the main result was negative, NAC should not be seen as proven for hearing protection, and good ear protection remains the foundation.
Want a healthy-aging plan that protects your senses?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Should I have a baseline hearing test, and how can I best protect my hearing at work or at home?
Which daily habits could help protect my hearing as I get older?
Should I have a hearing test, given my age and noise exposure?
Could any of my health conditions be affecting my hearing?
Frequently asked questions
Can hearing loss be prevented?
Noise-induced hearing loss is largely preventable with ear protection. Age-related loss can be slowed by protecting your ears and your circulation.
Do supplements help hearing?
Some nutrients such as magnesium and NAC are being studied, but evidence is still early.
Is hearing loss linked to dementia?
Research links hearing loss with faster cognitive decline. Hearing aids may help.
How loud is too loud?
Sounds at or above 85 decibels, about the level of heavy traffic, can damage hearing with prolonged exposure.
Sources
- Attias J, Weisz G, Almog S, et al. Oral magnesium intake reduces permanent hearing loss induced by noise exposure. Am J Otolaryngol 1994. PMID: 8135325. https://pubmed.ncbi.nlm.nih.gov/8135325/
- Kopke R, Slade MD, Jackson R, et al. Efficacy and safety of N-acetylcysteine in prevention of noise induced hearing loss: a randomized clinical trial. Hear Res 2015. PMID: 25620313. https://pubmed.ncbi.nlm.nih.gov/25620313/
- Bainbridge KE, Hoffman HJ, Cowie CC. Diabetes and hearing impairment in the United States: audiometric evidence from the National Health and Nutrition Examination Survey, 1999 to 2004. Ann Intern Med 2008. PMID: 18559825. https://pmc.ncbi.nlm.nih.gov/articles/PMC2803029/
- Lin FR, et al. Hearing loss and cognitive decline in older adults. JAMA Intern Med 2013. PMID: 23337978. https://pmc.ncbi.nlm.nih.gov/articles/PMC3869227/
- Lin FR, et al. Hearing intervention versus health education control to reduce cognitive decline in older adults with hearing loss in the USA (ACHIEVE): a multicentre, randomised controlled trial. Lancet 2023. PMID: 37478886. https://pmc.ncbi.nlm.nih.gov/articles/PMC10529382/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
Free: The 28-Day Reset for Energy and Focus
A simple day-by-day email guide to sleep, movement, food, and daily habits that support healthy aging. It’s free, and you can unsubscribe anytime.
Get the free guide Take the supplement quiz
