Hearing loss due to normal aging ranks close behind prolonged exposure to loud noise.
While we clearly can do something about the latter by turning down the volume or wearing ear protection, until recently most believed there was nothing one could do about age-related hearing loss.
According to recent research at the University of Michigan and elsewhere, not only can you prevent this loss with the proper nutrients, you can also reduce the damage caused by that occasional loud concert.
It Starts with Damaged Cochlear Hairs The cochlea of your inner ear is lined with thousands of tiny hairs that translate sound vibrations into electrical signals transmitted to your brain.
Exposure to loud noise over a lifetime is a major cause of hearing loss associated with age and heredity, according to Dr.
Josef M.
Miller, PhD.
, professor of otolaryngology at the University of Michigan Medical School.
What Happens Loud noise stimulates your body to create free radical molecules in your inner ear, damaging the cochlear hairs.
Prolonged exposure also causes blood vessel constriction with resulting lower circulation.
Some Good News In one Univ.
of Michigan study, animals were exposed to 120 decibels--about the noise level of a rock concert.
One hour beforehand, some animals were given the antioxidant-rich nutrients magnesium, beta-carotene (which your body converts to vitamin A), and vitamins C & E.
They were also given these once daily for five days after the concert.
These test animals showed 75-80% less hearing loss than animals not given the nutrients.
What Helps Unlike the animals in the study, we are nearly constantly bombarded with high noise levels.
The largest spike in free radical production occurs during a noise exposure, but they persist for 5-7 days thereafter.
It is safest to maintain a diet of antioxidant-rich foods such as fruits, vegetables and whole grains so you are protected from daily assaults on your hearing.
In Your Diet Folate In an age-related study of 3,000 participants, those with low folic acid levels were 39% more likely to experience hearing loss than those with high levels.
Folic acid, taken as the supplement Folate, is both an antioxidant and anti-inflammatory.
Dr.
Miller recommends 400 mcg (micrograms) daily.
Two servings of many fortified breakfast cereals contain this.
There are 100 mcg in 1/2 cup of cooked spinach and 85 mcg in four asparagus spears.
Most multivitamins contain folate.
Omega-3 Fatty Acids In the same 3,000 person study, those who ate fish two or more times/week were 42% less likely to suffer age-related hearing loss.
Dr.
Miller recommends two servings/week, as fish oil is among the healthiest nutrients you can eat, for many reasons.
Zinc Zinc binds to iron and helps remove it from the body before it can contribute to free radical formation.
Dr.
Miller recommends 11 mg/day for men and 8 mg/day for women.
A serving of beef contains 9 mg, while oysters contain 76.
7 mg per half dozen! When to Use Supplements Studies show the best time is 24 hours before an anticipated noise exposure.
If it is unexpected, take them for 5-7 days afterward.
It's best if you start them the day after, but no later than three days after the exposure.
The Best Exposure-Specific Strategy Take the following nutrients in combination for the maximum prevention benefit.

1. Vitamin E: Reduces free radicals in fatty portions of cells.
   Take 267 mg/day (as alpha-tocopherol) one day prior to exposure and for 5 days after exposure;
2. Beta-carotene: Reduces free radicals in fatty portions of cells.
   Take 18 mg/day one day prior to exposure and for 5 days after exposure;
3. Vitamin C: Reduces free radicals in watery portions of cells.
   Take 500 mg/day one day prior to exposure and for 5 days after exposure;
4. Magnesium: Dilates blood vessels in inner ear.
   Take 312 mg/day one day prior to exposure and for 5 days after exposure.