Since you were a kid, you've likely been told to brush and floss daily and make sure to drink your milk to keep your pearly whites strong and healthy. But many vitamins and minerals support your oral health beyond calcium-rich dairy.
What's on your plate actually plays a pretty significant role in oral health. Poor nutrition can lead to noticeable changes in your teeth and gums. Your teeth are constantly going through a natural process where minerals are lost and then replaced.
But when your diet isn't supporting this process, problems start to develop. Getting the right nutrients can support your body's tooth-building process and help maintain healthy gums.
Why oral health matters
Most people don't think much about their oral health, but it's actually crucial for your overall wellbeing. Poor oral health has been called a "
silent epidemic" because it affects nearly 4 billion people worldwide, often without them realizing how serious the problem is.
Poor oral health is linked to serious conditions like diabetes and heart disease. And when dental issues prevent proper chewing, it becomes harder to eat nutritious foods, creating a dangerous cycle where oral problems lead to poor nutrition and potentially life-threatening health issues.
Plus, tooth decay permanently damages your teeth by breaking down both the hard mineral parts and softer proteins.
Once decay starts, it can't be reversed, which is why prevention is so critical.
Signs your teeth and gums need nutritional support
Poor nutrition can damage the hard parts of your teeth (like enamel), leading to cavities, tooth wear, crooked teeth, and loose teeth. It also affects your soft tissues, including your gums, tongue, cheeks and lips, causing inflammation, gum recession, sores and in severe cases, even oral cancer.
Here are some signs your teeth could use some nutritional support:
- Bleeding gums
- Tooth sensitivity or decay
- Slow healing in the mouth
- Chronic dry mouth
- Receding gums
- White spots or lesions
Key vitamins and minerals for teeth and gum support
You might be surprised how many vitamins and minerals are crucial for keeping your teeth and gums healthy. Here are some of the most important ones, how they help and where to get them.
Vitamin C
Vitamin C supports healthy gum tissue and collagen production. If you
don't get enough vitamin C, it can make gum bleeding more likely and slow healing of wounds and sores. Eat plenty of citrus fruit, berries, bell peppers and broccoli to get your daily dose of vitamin C.
Vitamin D
You may have noticed that
milk is fortified with vitamin D. The U.S. has included vitamin D in fluid milk since the 1930s because it helps your body absorb calcium and supports bone and tooth mineralization.
Vitamin D is especially important because it reduces inflammation and may even help prevent cavities by slowing down their development.
It's challenging to get adequate vitamin D from your diet since not many foods naturally contain large amounts of it. Not getting enough
can lead to increased tooth loss and gum problems, including cavities and gum disease. You can find it in
salmon and egg yolks, and your body manufactures it on its own when exposed to sunlight.
Calcium
Of course,
calcium is essential for keeping your teeth healthy and strong. It works with vitamin D to support your tooth structure and jawbone density. Foods high in calcium help protect your teeth from erosion.
The calcium in your saliva, plus calcium from dairy foods like milk, cheese, and yogurt, helps repair your tooth enamel by replacing lost minerals. Calcium is also found in leafy greens and
fortified plant-based milks.
Phosphorus
Phosphorus helps repair and maintain the strength of your tooth enamel, preventing erosion. You can get phosphorus from fish, poultry, eggs, dairy, and legumes.
B Vitamins (especially B2, B3, B12, Folate)
To keep inflammation at bay and support tissue repair, you'll want to ensure you're getting enough B vitamins, especially B2, B3, B12 and Folate. Without enough of these vitamins, you'll be more likely to experience mouth sores and gum issues.
Meat is high in B vitamins, but you can also find them in whole grains, leafy greens, and legumes.
If you avoid animal products, you may need to supplement with B12, as it's not found in plants.
Vitamin A
Vitamin A plays a unique role in tooth and gum health by supporting
saliva production and the mucous membranes in your mouth. Saliva is essential for keeping your mouth healthy and balanced. It provides lubrication, neutralizes acids and helps strengthen your teeth with minerals it contains, such as calcium and phosphorus.
Pre-formed vitamin A is the most bioavailable form and it's only found in animal products, such as liver, egg yolks and dairy, but carotenoids can be converted to vitamin A by most people (how efficiently your body does this is unique to you). You can get plenty of carotenoids from sweet potatoes, carrots, bell peppers, pumpkin, cantaloupe and spinach.
Magnesium
Magnesium is a powerhouse mineral that seems to have a role in almost every bodily process. In terms of oral health, it
supports the development of tooth enamel and helps you absorb calcium. In fact, if you get enough calcium but lack magnesium, you can end up with soft tooth enamel that can't fight off cavity causing acids.
Nuts,
seeds, whole grains and leafy greens are great sources of magnesium. You'll also find it in legumes,
dark chocolate, banana and tofu.
Zinc
Zinc plays a crucial role in healthy tooth formation and is commonly added to mouthwashes and
toothpastes because it helps prevent plaque buildup and tartar formation. As a bonus, zinc also helps fight bad breath.
Research shows that
zinc actually slows down the process that breaks down tooth enamel. It's also important for healthy gums because it supports your immune system and helps maintain the soft tissues in your mouth.
Zinc is found in high amounts in meat, but you can also get it from legumes,
nuts and whole grains.
Vitamin K
Vitamin K plays a crucial role in blood clotting and bone health, which means it's important for preventing gum bleeding and supporting your teeth's structure. Research suggests that getting enough
vitamin K may help protect against gum disease through its anti-inflammatory and bone-preserving effects.
You can get vitamin K from natto (fermented soy), leafy greens, egg yolks and hard cheeses.
Lifestyle and dietary habits that support oral health
Aside from eating enough nutrient dense foods, these lifestyle and diet
habits can support your oral health:
- Limit sugary foods and drinks
- Drink plenty of water to support saliva flow
- Focus on whole foods rather than ultraprocessed ones
- Get enough daily fiber
- Use fluoridated toothpaste and water
- Consider adding certain probiotic strains (like salivarius, L. reuteri, L. paracasei) to your diet, as they may support healthy oral microbiota
When to consider a supplement
A supplement can help ensure you're getting enough of the vitamins and minerals that support your teeth and gums. If you have a restricted diet, that might mean you're at a greater risk of missing out on key nutrients, especially if you avoid animal sources of zinc, vitamin B12 and vitamin A.
If you're looking for a comprehensive oral health supplement,
Codeage Teeth & Gums combines key nutrients your mouth needs in one formula. It includes essential vitamins (A, C, D3, and K2), important minerals like calcium, phosphorus, potassium, and zinc, plus grass-fed collagen and three strains of oral probiotics.
The formula is non-GMO, allergen-friendly and third-party tested for quality. It's manufactured in a facility that meets strict cGMP standards, so you know you're getting a reliable product.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
