10 Best Vitamins for Healthy Teeth and Gums

Vitamins For Healthy Teeth

10 Best Vitamins for Healthy Teeth and Gums

Vitamins For Healthy Teeth

Your mouth is an important and often overlooked part of your body, but just like every other part of you, it requires specific nutrients. To help you with your vibrant smile, here are the 10 best vitamins for healthy teeth and gums.

Vitamin A

While this vitamin is usually related to good eyesight, it also is one of the top vitamins for oral health. Vitamin A keeps mucous membranes and salivary flow in the mouth healthy. Also, it helps gums stay healthy and promotes healing. It can be found in carrots, sweet potatoes, and dark leafy greens. These foods have high quantities of beta-carotene, which the body then converts into vitamin A.

B vitamins

These vitamins keep your mouth healthy by reducing tongue inflammation and preventing painful canker sores. B vitamins are found in poultry and meat, as well as legumes and green vegetables. Vegetarians often have to supplement B12.

Vitamin C

Vitamin C is an essential nutrient for healthy teeth and gums. Mainly, it builds and repairs connective tissue, thus preventing gum inflammation. Because vitamin C is a powerful antioxidant, it boosts the immune system, which in turn speeds healing. It can be found in citrus fruit, various berries, and plenty of other fruit and vegetables.


It is commonly known that calcium is mostly stored in your bones, which strengthens and maintains their structure. This holds true for teeth as well, which are also mainly composed of calcium. Good sources of calcium include dairy products, green leafy vegetables, cauliflower, cabbage, almonds, and fortified nondairy milk.


As important as calcium is, you cannot reap its full benefits without phosphorus. Phosphorus is also a major component of teeth, and it is necessary to be taken with calcium so the nutrients can fully absorb. Luckily, most dairy products contain both phosphorus and calcium together. Other foods high in phosphorus include beans, lentils, nuts, and whole grains.

Vitamin D

This vitamin is great in regulating blood levels of calcium and phosphorus. Without necessary vitamin D intake, your body is unable to absorb the calcium and phosphorus needed for strong teeth. Sources of vitamin D include milk, fortified breakfast cereals, and some good ole sunshine. Just make sure to wear sunscreen!

Coenzyme Q10

This nutrient serves as a catalyst for giving cells the energy they need to heal wounds, digest food properly, and strengthen muscles. Specifically, with oral health, Coenzyme Q10 heals gums, reduces pain, and decrease bleeding from gum disease. Although it is a naturally occurring nutrient in the body, coenzyme Q10 can also be found in pork, beef, canola and soybean oils, and fresh parsley.


Iron helps maintain healthy levels of red blood cell counts. In turn, your body’s immune system will work to its fullest potential in fighting disease and infections. Because of this, iron is essential in fighting gum disease and infections. Many types of bread and cereals are enriched with iron, but it can also be found in red meat and dark leafy vegetables.


Potassium, or vitamin K, promotes the health of your mouth by blocking substances in the body that promote the breakdown of bones. Therefore, it protects against jaw weakness. Not only that, but it is crucial in healthy blood clotting to help gum heal more quickly. Potassium-rich foods are potatoes, bananas, legumes, squash, mushrooms, and dark leafy vegetables.


Last but not least, Zinc is one of the best vitamins for healthy teeth. It is a trace mineral that naturally exists in saliva. In fact, studies show zinc prevents bacteria and plaque from growing. The top sources of zinc are cashews, pumpkin seeds, mushrooms, legumes, and dark chocolate.

It is possible to eat your way to strong pearly whites by making sure you include these vitamins and nutrients in your diet. That being said, a nutritious diet also needs to be paired with regularly scheduled dental checkups to make sure your mouth is in the best health possible.

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