12 Essential Vitamins for Healthy Teeth and Gums

Over time, we all lose minerals in our teeth. This can be due to aging, the food and drinks we consume and normal wear and tear. The good news is that there are steps you can take to remineralize your teeth and gums naturally, helping minimize tooth decay and keeping your mouth healthy.

Here are some of the best vitamins you should consider working into your daily diet for healthy teeth and gums.

1. Vitamin C

Vitamin C (also known as ascorbic acid) helps the body form blood vessels, muscle, cartilage and collagen in bones.¹

A deficiency in vitamin C has been linked to periodontal disease and bleeding gums.²

2. Calcium

Calcium is a mineral that helps build strong bones and strengthens teeth.³

Calcium can help protect tooth enamel and repair damage done to teeth by bacteria. A calcium deficiency in the body could lead to tooth decay or even tooth loss.⁴

3. Vitamin B

Vitamin B3 (niacin), vitamin B2 (riboflavin) and other B vitamins help reduce inflammation and gingivitis.⁵

A higher intake of B vitamins has been linked to lower instances of tooth decay.

4. Vitamin D

Vitamin D is usually obtained from exposure to sunlight or by taking a supplement. It has anti-inflammatory properties and can help with oral development.⁶

Not getting enough vitamin D might lead to periodontitis,⁶ cavity development and tooth loss down the line.⁷ Make sure you're getting enough of this vitamin for healthy teeth each day.

5. Magnesium

Magnesium works with calcium as part of bone production to build healthy teeth.⁸

Magnesium helps build strong tooth enamel which can reduce the invasion of bacteria. The mineral can also help maintain bone density for the bones surrounding the teeth. A deficiency in magnesium has been associated with higher instances of gum disease.⁸

6. Phosphorus

Phosphorus supports calcium's role in bone production.⁹

A diet that lacks phosphorus and impedes the body's use of calcium and/or vitamin D can be associated with brittle bones and teeth that are more likely to chip when they come in contact with something.⁹

7. Probiotics

Probiotics have been trending in recent years — and for good reason, as research keeps finding more benefits linked to increasing the probiotics in your diet or taking supplements. Probiotics help increase the good bacteria in your gut, which can in turn keep the good bacteria in your mouth operating optimally.¹⁰

If your gut health isn't balanced, it can impact how your body fights infections and kills bad bacteria. When there's an excess of harmful bacteria in the mouth, it can cause inflammation in the gums and even start to break down the jaw bones that support your teeth.

Probiotics for oral health help increase the production of saliva, which helps neutralize acids and rinses away bacteria in your mouth. Oral probiotics may also help reduce bad breath, as well as decrease symptoms of gingivitis and inflammation around your gums.¹⁰

8. Omega-3s

Omega-3 fatty acids are a type of essential unsaturated fatty acid that can help reduce inflammation.¹¹

Making sure you get enough omega-3s may help lower the risk of periodontal disease since periodontitis is an inflammatory disease. Ensuring your diet contains enough omega-3 fatty acids can also help with wound healing, which can be beneficial if you are undergoing any periodontal therapy or surgery.¹¹

9. Melatonin

Melatonin is a popular supplement known for its ability to alleviate some sleep problems. It has antioxidant properties that may help with periodontal inflammation and postsurgical healing wounds.¹²

Melatonin is a good vitamin for teeth health because it has protective properties that can aid with postsurgical wounds from tooth extractions or dental surgeries. It can also help with bone formation.¹²

10. Potassium

You probably associate this nutrient with bananas and maybe even recovery after a workout, but potassium can help keep your teeth strong and healthy for the long haul.¹³

A deficiency in potassium was associated with higher instances of tooth loss as an individual ages, according to studies. Making sure your diet contains adequate potassium can lead to long-term benefits for your oral health.¹³

11. Vitamin K

Vitamin K can help protect against harmful bacteria and aid in the remineralization process of your teeth.¹⁴

It has a component that activates a protein that helps your body repair bone tissue. This can help strengthen and repair damaged teeth.¹⁴

12. CoQ10

Coenzyme Q10 is a nutrient that works as an antioxidant, which can be helpful in fighting off disease. CoQ10, as it's often referred to, can be taken as a supplement to help teeth health, but it might also improve adult periodontitis when applied topically.¹⁵

A CoQ10 deficiency has been linked to higher instances of diseased periodontal tissue. Getting enough of this supplement for healthy gums may help prevent gum disease.¹⁵

Tips to Improve Your Oral Health

Good oral health is paramount when you want to strengthen your tooth enamel and improve your gum health. Here are some dos and don'ts for healthy teeth and gums:

• Brush twice a day with a fluoride-based toothpaste.
• Don't overdo it on acidic foods, such as sugary foods and soft drinks.
• Floss and use a fluoride-based mouthwash daily.
• Stop smoking. It'll ruin your enamel and smile.
• Swap out your toothbrush every three to four months.
• Use a soft bristle toothbrush so you don't wear away tooth enamel and gum tissue.
• Eat vitamin D-packed foods that can help your enamel: cheese, yogurt, milk, mushrooms and orange juice.
• Drink water throughout the day. It can help remove bacteria from your mouth and wash away acid left over from food and drink.
• Talk to your dentist about getting dental sealants to protect enamel.
• Schedule regular dental exams. Visit every six months for a professional teeth cleaning that can remove tartar.¹⁶

CareCredit Financing for Oral Health

Regular dental checkups are important to help prevent, identify and treat dental problems before they become more advanced. The CareCredit credit card can help you pay for dental exams, cosmetic dental procedures, and other costs that insurance doesn't cover — to help you keep your pearly whites bright and healthy.* Apply today and use our Acceptance Locator to find a dentist near you that accepts CareCredit. Make the most of your wellness journey by downloading the CareCredit Mobile App. You can find a provider on the go, manage your CareCredit account, and easily access the Well U hub for more great articles, podcasts, and videos.

Author Bio

Diana Kelly Levey is a freelance journalist, content marketing writer, and author with more than 15 years of experience covering health and wellness.