Healthy Vitamins for your Teeth and Gums

How often do you take a look at the nutritional facts on the box of food that you’re about to eat? If you’re like most people, you probably don’t do it that often. While we don’t consider it to be necessary to check the facts EVERY time you go to open that can of beans, it should be worth your while to at least know what kind of nutrients you’re putting into your body. Different nutrients can benefit our bodies in many different ways, and you might be surprised to know that your teeth and gums benefit highly from these vitamins and minerals.

We’re going to list different vitamins and minerals and what their effects are on our smiles, and also list some foods that contain them.


Vitamin A: Vitamin A is great for many things, and among them are the benefits your mouth gets upon having it. Vitamin A is good for the gums, and also helps for maintaining a solid salivary flow in the mouth, which helps balance acids in your mouth.1 You can find vitamin A in foods like fish, carrots, spinach, to name a few.

Vitamin B: You can eat mushrooms and fish to increase your vitamin B. You need vitamin B in order to maintain healthy gums and mucous membranes.

Vitamin C: Vitamin C is wonderful for preventing gum inflammation. Citrus fruits are high in vitamin C, along with broccoli, sweet potatoes, and oranges.

Vitamin D: It isn’t directly linked to helping with the teeth and gums, but an intake of vitamin D helps with the absorption of calcium. You can get your largest intake of vitamin D from the sun!

Calcium: Your teeth have a similar structure to that of your bones, which need calcium to grow and stay strong. There’s a high amount of calcium in dairy products like milk, cheese, and yogurt.

Iron: Your gums are what benefit the most from iron. It can be found in red meat, cereals, and nuts. A lack of iron can lead to tongue inflammation and mouth sores.

Magnesium: Enamel is the strongest material contained in your body, but it can break down over time with the consumption of the wrong foods, especially those that are acidic. Magnesium builds back that enamel and is helpful for preventing cavities. You can find magnesium in spinach, and dark chocolate (yum!).

Zinc: Zinc is an awesome shield to have against bacteria. It helps prevent plaque and keeps your gums healthy overall. Make sure you eat your grain-based items like cereal and rice, and with meat like beef.

There are many more vitamins and minerals you should be including in your diet, but these ones in particular are key for a healthy, beautiful smile.

Sources: Best Health Magazine, 123 Dentist, Livestrong