By Barry Keate
Barry Keate, has lived with tinnitus over 40 years and has published 150+ research articles on numerous aspects of tinnitus. He is an expert on the condition and a well-known advocate for those with tinnitus.
(freepik/Freepik)
In the world of tinnitus, there are many recommendations for treating and managing your symptoms. Since there is no cure for the condition, finding a way to manage your symptoms can be a huge blessing. One promising option that has helped many find relief is zinc.
A relatively well-known and available mineral, zinc may be just what you have been looking for. Keep reading below to find out what types of zinc there are, how zinc is linked with tinnitus, and how you can incorporate it into your daily life.
Zinc and Tinnitus
Many studies have been done on the relationship between zinc and tinnitus symptoms. A 2021 study found that the inner ear holds a higher concentration of zinc than other areas of the body, which may indicate a relationship between the micronutrient and hearing health.
Also, researchers have noted that many patients who suffer from tinnitus have a zinc deficiency and may find relief through increased zinc intake. Zinc is known to have antioxidant properties that may help those suffering from tinnitus find relief from their symptoms.
Types of Zinc
Zinc is not just a one-size-fits-all mineral. There are many forms of zinc that are naturally available and ways that scientists can alter the mineral to fit specific needs. Here are a few of the most common forms of zinc that you may see on ingredient labels or in supplements:
Zinc Acetate
Different types of zinc can be chemically altered, and zinc acetate is one of them. Acetic acid is added to zinc carbonate to create zinc salt dihydrate, also known as zinc acetate. Yes, it sounds complicated, but the bottom line is that this form of zinc is easier for the body to absorb.
Zinc Orotate
Some versions of zinc are known as chelated zinc. These forms of zinc, including zinc orotate, have essentially been electrically shocked to give their molecules a positive charge to make more concentrated zinc molecules and bind them to other minerals, such as orotic acid. This form of zinc has a neutral electric charge, allowing it to pass through cell membranes more easily, helping the body absorb it.
Zinc Oxide
You have likely heard of zinc oxide or at least seen it before, as it is a very common ingredient on sunscreen labels. This form of zinc is typically used in topical applications, not oral supplements.
Zinc Gluconate
Zinc gluconate is commonly found in dietary supplements. It is made by fermenting glucose, which makes it easily stored and gives it an extended shelf life. However, it is more difficult for the body to process and store, so very little of the available zinc is absorbed and used.
Zinc Picolinate
Another chelated form of zinc, similar to zinc orotate, zinc picolinate, has been bonded with picolinic amino acids. This form of zinc is more readily absorbed by the body than zinc gluconate.
Which Type of Zinc is Best?
While it seems that any type of zinc may help tinnitus, zinc picolinate is one of the easiest for the body to absorb. If you are looking for a zinc supplement for tinnitus, it may be best to avoid the cheap zinc gluconate supplements in favor of one with a more effective active ingredient, such as Arches Tinnitus formula, which uses zinc picolinate.
Increasing Zinc Intake
Including zinc for tinnitus in your diet can also be a great way to help relieve the symptoms you are struggling with without changing your life too much. Increasing your intake of foods with high levels of zinc or incorporating a zinc supplement into your daily routine may help lessen the impact of your tinnitus symptoms on your everyday life.
Red Meat
Red meat is one of the best natural sources of zinc, and it is likely part of your diet already. These meats are also full of vitamin B12, another nutrient linked to hearing health.
Oysters
One of the best natural sources of zinc, oysters are a dining delicacy that you may want to indulge in more frequently if you are looking to up your zinc intake. Six oysters can contain between 300 and 400% of the necessary daily zinc intake for the average person.
Nuts and Seeds
If you are looking for a convenient snack to help give a little boost to your zinc intake, look no further. An ounce of cashews can provide 15-20% of your daily zinc recommendations, and three tablespoons of hemp seeds can provide over a quarter of your daily intake needs. These are easy to snack on throughout the day and are typically easy to find at the grocery store.
Dark Chocolate
For those with a sweet tooth, here is your excuse to eat more chocolate. A 100-gram bar of dark chocolate has between 3.31 mg of the mineral, which can knock out 30-40% of your daily requirements of zinc. If you want a quick and delicious way to add more zinc to your diet, this is a sweet and easy way to hit your goals.
Improving Life With Tinnitus
If you have persistent tinnitus symptoms, you may be searching high and low for anything that can help you reduce or manage your symptoms. While we can’t promise zinc is the answer, improving your diet and correcting vitamin or mineral deficiencies can help you live a healthier life. And many have found that zinc does help improve their tinnitus.
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Infographic
While there’s no cure for tinnitus, managing its symptoms is key. Zinc-rich foods may help alleviate symptoms without drastic lifestyle changes. Discover this infographic for four foods high in zinc.
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