Supplementation for the rave
- noise edition
2 minute read | Feb 2025
Loud sounds carry a lot of energy, which can damage the tiny hair cells inside your ears. You can read how here.
The damage isn’t just physical; loud noise also triggers chemical reactions in the ear. It causes overstimulation of hair cells, leading to the release of excessive signals that can overwhelm and kill surrounding nerve cells. Noise exposure also disrupts blood flow and creates harmful molecules that accelerate cell damage. Since the ear cannot repair itself, this hearing loss becomes irreversible.
Whilst volume control in the form of earplugs is essential, there is some evidence (mainly in animal models) that suggest that supplements that support the metabolic and biochemical foundations of noise-damage might help reduce its impact.
These are vitamins A,C,E and Magnesium. Vitamins A, C, and E help protect the ears by reducing damage from harmful molecules (free radicals) caused by loud noise. Magnesium supports better blood flow in the inner ear and helps prevent nerve overactivity that can harm hearing.
Below is a summary of how these help and what the evidence is for them and what foods you can find them in.
1.Vitamin A (beta-carotene)
Mechanism: Antioxidant; protects against oxidative stress and free radical formation.
How it Helps: Enhances the scavenging of reactive oxygen species (ROS) in the inner ear, preventing fat peroxidation and cellular damage in hair cells.
Evidence: Animal studies show that pre-treatment with vitamin A in combination with other antioxidants reduces NIHL by preserving cochlear hair cells.
Found in carrots, sweet potatoes, spinach, liver, bell peppers, eggs, and dairy products.
2. Vitamin C (Ascorbic Acid)
Mechanism: Antioxidant; reduces oxidative stress and inflammation.
How it Helps: Neutralises free radicals generated by noise exposure, reducing damage to mitochondrial DNA and proteins.
Evidence: In guinea pigs, vitamin C supplementation before noise exposure reduced temporary hearing changes (TTS), preserving auditory function. Some studies suggest synergy with vitamin E in preventing permanent hearing changes (PTS).
Found in oranges, strawberries, bell peppers, kiwi, broccoli, and tomatoes.
3.Vitamin E (Alpha-Tocopherol)
Mechanism: Lipid-soluble antioxidant; reduces oxidative stress and prevents apoptosis.
How it Helps: Protects against lipid peroxidation in cell membranes of cochlear hair cells, stabilising their function post-noise exposure.
Evidence: Studies found that vitamin E, especially in combination with other antioxidants, reduces cochlear damage in noise-exposed guinea pigs. It has also been studied in post-exposure treatment, showing a protective effect even after noise exposure.
Found in almonds, sunflower seeds, spinach, avocado, hazelnuts, and vegetable oils.
4.Magnesium
Mechanism: Enhances inner ear blood flow and reduces excito-toxicity.
How it Helps: Acts as a calcium channel blocker, preventing excessive calcium influx into cochlear cells, which can trigger apoptosis. It also helps maintain cochlear microcirculation, reducing hypoxia-induced damage.
Evidence: Human studies on military personnel exposed to loud noise (Attias et al.) found that daily magnesium supplementation reduced the incidence of permanent hearing changes (PTS). It also supports recovery from TTS in animal models.
Found in nuts (almonds, cashews), seeds (pumpkin, flax), spinach, dark chocolate, whole grains, and bananas.
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