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)
Tinnitus can be a frustrating health issue. While there isn’t a known cure for it, many treatments can help ease your symptoms and improve your daily life. Studies on how diet can affect tinnitus have begun to shed light on possible foods that can help alleviate symptoms.
Vitamin B12 is essential for healthy brain function and also helps aid your body in producing red blood cells, as well as DNA. Most importantly, vitamin B12 plays a crucial role in nerve health. Another study shows there is a relationship between B12 deficiency and dysfunction of the auditory pathway. Thus, incorporating this vitamin in your diet can help support inner ear and nerve function.
Unlike vitamins E, C, and D, which can be absorbed through the skin, vitamin B12 can only be absorbed in the stomach. Since it cannot be produced within our bodies, intake is entirely dependent on diet. When your body consumes more than the necessary amount of B12, it doesn’t just get rid of it. Excess vitamin B12 is stored in the liver and can be used later when not enough is consumed.
The recommended daily intake of vitamin B12 is around 2.4 micrograms. For those looking to increase their B12 intake, whether for general health or in search of relief from tinnitus symptoms, here are six foods that are excellent sources of the nutrient to incorporate into your plate.
1. Eggs
An easy breakfast staple, eggs are a great source of vitamin B12 and are widely available. With very little change to your diet, one hard-boiled egg can contribute a quarter of your recommended daily value of B12. That said, if you are a fan of egg whites, they won’t help you all that much. A majority of the B12 in eggs is found in the yolk. While eggs certainly aren’t the answer to a vitamin deficiency, they are an excellent supplement for B12 that is easy to cook, easy to consume, and not too out of the ordinary for picky eaters.
2. Beef
Another widely available and eaten food, red meats such as beef, are a great source of vitamin B12. Depending on the cut of meat, be it chuck, sirloin, shank, or ribeye, three-ounce portions can have upwards of three micrograms of B12. You can get more than the recommended daily intake with just one steak, making it a perfect meal for those with deficiencies.
For maximum B12 intake, it is best to grill or roast your cut of beef rather than fry it. This keeps the most B12 molecules intact and ready for absorption in the body.
3. Canned Fish
Tuna is a food full of proteins and vitamins, including B12. A single can of tuna, available at almost any grocery store, can pack in 152% of your daily value of vitamin B12, along with many other vitamins and minerals. This is a great option if you are on the go or need a quick snack but are still looking to get in those micronutrients.
Sardines also offer a great source of B12. One 3.75 oz can of sardines provides a whopping 8.22 micrograms of the vitamin, and just a cup can fulfill 554% of the B12 you need in a day. Remember, your body stores excess B12, so overachieving certainly isn’t an issue.
4. Dairy
While a glass of milk or a bit of cheese won’t supply all of your daily requirements for vitamin B12, every little bit helps, and dairy is an easy addition to your diet that you may not even have to think about. A cup of whole milk can supply nearly half of your RDV (recommended daily value) of B12, 46% to be exact.
One study also found that B12 from milk products is absorbed more easily by the body when compared to red meat or even eggs. A glass of milk with a meal or a few slices of cheese can increase your intake of the vitamin.
5. Fortified Cereal
We are aware that the options for B12 intake thus far aren’t vegan or vegetarian-friendly. It should be noted that vitamin B12 deficiencies are common in those with more restricted diets, and doctors often recommend taking a supplement to aid in that issue.
One option for those looking to increase their B12 intake at the breakfast table, especially vegans or vegetarians, is a fortified breakfast cereal. These products often use man-made B12, not naturally occurring animal B12, to increase the nutritional value of otherwise standard cereals. Some cereals can offer over half of the daily recommended intake of vitamin B12 in a single cup of cereal in a vegan or vegetarian-friendly form.
6. Animal Livers
One of the best sources of B12 is animal liver. Since excess B12 is stored in our livers, it’s not unusual to think the same is true for other animals. Lamb’s liver has some of the highest values in B12 among commonly eaten livers, with a 100-gram serving providing a staggering 3,570% of the DRV for B12. Other livers, such as veal or beef, offer levels around the 3,000% mark.
While these foods may seem rather unusual to many, they are incredibly nutritious and dense with a variety of vitamins and minerals, particularly B12. If you are looking to incorporate this vitamin heavily into your diet, this food is a strong place to start.
If you are looking for a way to manage your symptoms, vitamin B12 for tinnitus is a great place to start. If your diet is already rich in B12, or you are looking for another way to increase your intake, a B12 supplement may be right. Our vitamin supplements for tinnitus are specifically formulated to boost B12 levels and may help you find the relief you have been looking for.
Get Free Shipping!
Order now and get free shipping on either the Tinnitus Starter Kit or Combo Pack. Try the doctor recommended products with clinically proven ingredients for tinnitus. No coupon code required.
