Salt, Caffeine, Alcohol, Tinnitus: Does Diet Really Make a Difference in The Ringing?
You may have heard, read, or even been told by a healthcare provider to “reduce your caffeine, alcohol, and sodium intake” if you have bothersome tinnitus. Does diet really impact tinnitus? The short answer is maybe. Let's explore the longer answer below.
Where does this advice come from?
The recommendation to lessen certain ingredients from your diet sounds reasonable. The food and drink we consume is important to our overall health. There are schools of thought that consider how diet impacts changes in the body that may be related to tinnitus, including blood flow, hydration, stress levels, etc. Anecdotal recommendations; however, are not sufficient here. This is when we can lean in on the research to determine what makes sense for you as an individual.
Why might my provider suggest this and what does the research say?
Salt
A low sodium diet (cutting out salty foods) is often suggested by healthcare providers for bothersome tinnitus; however, this guidance is really for the select group of patients diagnosed with Meniere's Disease. Meniere’s, also called Endolymphatic Hydrops, is a condition that impacts fluid within the middle ear and often presents with a constellation of symptoms that include fluctuating hearing loss, dizziness, and tinnitus. Proper hydration coupled with a low sodium diet can be helpful with the Meniere’s population in managing all associated symptoms, including tinnitus (Yang et al., 2024). An ENT can diagnose and provide support for this condition. Outside of studies focused on Meniere's, there are very few studies that find low sodium diets significantly improve tinnitus.
Caffeine
As a stimulant, caffeine is often labeled as an ingredient that can exacerbate tinnitus. This is rooted in the belief that drinking caffeinated products will heighten the brain’s awareness of tinnitus due to stimulation of the nervous system. Research does not support this assumption. Decreasing caffeine does not lead to a significant decrease in the perception of tinnitus (Claire et al., 2010).
Alcohol
Consumption of alcohol is also pointed to as a culprit in exacerbating tinnitus due to its sedative effect. It's thought that the vascular changes, dehydration, and potential central auditory inhibition could worsen tinnitus. Research, as you might have noticed the pattern in this article, does not support this. Currently, there is no conclusive evidence that reducing or abstaining from alcohol will significantly improve tinnitus (Marcrum et al., 2022).
If there are logical reasons why tinnitus could be worse or better with dietary changes, why doesn’t the research support it?
The impact of diet is very individualized. The influence of food and drink on your tinnitus has less to do with what you consume and more to do with how your body responds to it. Does it impact your heart rate, blood pressure, breathing patterns, and state of arousal? If so, then yes, your diet could influence a heightened awareness of tinnitus. If you do not notice physiological changes after eating or drinking these things, then no, you are likely not exacerbating tinnitus with your diet.
Tips
Be mindful, not vigilant
You do not need to make a quick change out of fear or worry that you have missed a glaring cause for tinnitus. This is not a suggestion to keep a food journal or drastically change your food and drink habits if you feel the choices you make are already healthy and supportive. This is an invitation to be mindful of your eating habits and take note of how you feel after a meal, cup of coffee/caffeinated tea, or your alcoholic beverage of choice. If tinnitus seems to be consistently worse after consuming these things, then perhaps a change is worth trying or discussing with your primary care provider. If you don’t notice any difference, then your diet is likely not exacerbating your tinnitus.
Consider the time and place
It might not be what you eat or drink but when you eat or drink it. Consider if you notice a spike in tinnitus with certain food or drink routines you have at the same time each day. This often comes up before bed time, as our bodies are preparing for rest. Excess sugar, caffeine, or alcohol late in the evening may impact your body’s ability to shift into rest and digest mode. This is not true for everyone. For example, some people stop caffeine consumption after lunch time to support relaxation and ease of sleep while others have no issue winding down with a dessert coffee before bed. Similarly, some individuals notice that tinnitus is more bothersome when they are tired and/or struggling to fall asleep. A tired brain has a harder time filtering information like tinnitus. Choosing food and drinks that support easy digestion can also support a more comfortable sleep and a brain that is less fatigued.
Final “Food for Thought”
The take home here is that for some individuals, yes- tinnitus is impacted by diet. For many others, it is not. If you generally nourish yourself well and strive to make healthy food choices, your diet does not require a drastic change. Listen to what your body is telling you and start up a conversation with your trusted healthcare provider if you feel more support is needed.
For a deep dive into the studies referenced above, check out these resources:
Claire, L. St., Stothart, G., McKenna, L., & Rogers, P. J. (2010). Caffeine abstinence: an ineffective and potentially distressing tinnitus therapy. International Journal of Audiology, 49(1), 24–29. https://doi.org/10.3109/14992020903160884
Marcrum, S. C., Engelke, M., Goedhart, H., Langguth, B., Schlee, W., Vesala, M., & Simoes, J. P. (2022). The Influence of Diet on Tinnitus Severity: Results of a Large-Scale, Online Survey. Nutrients, 14(24), 5356. https://doi.org/10.3390/nu14245356
Yang, X., Lin, C., Wu, Q., Li, L., & Mei, X. (2024). Low-sodium diet with adequate water intake improved the clinical efficacy in Ménière’s disease. Acta Oto-Laryngologica, 144(1), 14–18. https://doi.org/10.1080/00016489.2024.2315302
