I had very severe tinnitus, here’s things that helped me.
I wanted to make this post because when my tinnitus first started 3 years ago, I was desperately searching for success stories, and any sign of hope.
I was 19 and I really didn’t know if I could live with it.
I’ve tried countless things over the years, and have spent so much time trying to get rid of it. Now, while my tinnitus is still there, It is much more manageable, and I could say I am habituated to it.
So here is everything I can think of that’s helped me personally:
- Magnesium Glycinate (200mg daily): I believe this is the highest ROI supplement for people, let alone people with tinnitus.
- Taurine (500mg daily) + Glycine (5g at night): These really help regulate glutamate which is the brain's primary excitatory neurotransmitter.
- Methylated B-Complex (with Benfotiamine)
- Vitamin D3 + K2: At least 2000 IU daily, I noticed my tinnitus was consistently worse when I was indoors too much or my Vitamin D levels were low.
- Red + Infrared Light Therapy: 15 mins daily using 650nm red light + 850nm infrared light).
- Prioritizing lowering stress + calming the nervous system: This was HUGE. Breathwork, diaphragmatic breathing, cold/hot shower cycles (30 sec cold / 90 sec hot x3 ending cold), and spending more time outdoors all helped.
- Vagus Nerve Stimulation
- Understanding neuroplasticity + how the brain adapts: learning about neuroplasticity honestly changed everything for me mentally. No matter how loud and debilitating your tinnitus is, neuroplasticity can help you. Understanding this helped me truly habituate.
- Exercise: Try to get 30mins daily, it can even be simple daily walks or bike rides
- Sleep + Circadian Rhythm: Consistent sleep made a massive difference. Going to bed and waking up at the same times daily, getting morning sunlight, seeing the sunrise/sunset, and improving deep sleep helped so much.
- No caffeine and limiting refined sugar.
- Improving my gut health: this is super high ROI if you’ve never had a gut microbiome test.
- Reducing environmental toxins: This hasn’t helped me personally, but things like mold exposure and heavy metals is 100% worth looking into for some people.
I know how dark tinnitus can get, especially in the beginning. There were periods where I genuinely thought I’d never adapt to it. But it can get better, no matter how bad it seems.