Keeping your teeth and gums healthy goes far beyond brushing, flossing,
and using a water pick. While mechanical cleaning and regular dental checkups
are extremely important, what you eat—and even the supplements you take—can
play a major role in supporting oral health.
Let’s look at what the latest research says about which nutrients can
actually strengthen your teeth, protect your gums, and reduce inflammation.
Omega-3 Fatty Acids: Anti-Inflammatory
Support for Your Gums
What they do:
Omega-3s (EPA and DHA) are well-known for heart and brain health, but they also
appear to benefit your gums. These healthy fats help regulate inflammation, a
key factor in periodontal disease.
What the research says:
Several clinical trials and meta-analyses have shown that omega-3
supplementation—especially when combined with routine dental cleanings—can
reduce gum pocket depth and improve tissue attachment. One review reported a
significant improvement in periodontal outcomes compared to controls.
Bottom line:
If you have signs of gum inflammation or early periodontitis, adding omega-3s
(through oily fish or fish oil supplements or krill supplements) may enhance
your results from professional dental care.
Vitamin D: The Foundation of Strong
Teeth and Bones
What it does:
Vitamin D supports calcium absorption, bone density, and immune regulation—all
vital for maintaining the structure that anchors your teeth.
What the research says:
Low Vitamin D levels have been consistently linked to higher rates and severity
of gum disease. One long-term study even found that people taking calcium plus
vitamin D had a lower risk of tooth loss over two years.
Bottom line:
Make sure your vitamin D levels are in a healthy range which is 40 to 60 ng/l.
The only way to determine this is through a blood test. Since we spend way less
time in the sun and people use a lot of sunscreens, supplements may be the only
way to get to this level.
Vitamin C: Essential for Healthy, Resilient Gums
What it does:
Vitamin C is crucial for collagen production, which keeps gum tissues firm and
elastic. It also supports immune defense and helps reduce oxidative stress in
the mouth.
What the research says:
Low vitamin C intake is linked to bleeding gums and gingivitis. Clinical
studies show that supplementation can reduce gum bleeding, although it doesn’t
reverse advanced periodontitis on its own.
Bottom line:
If your diet lacks fruits and vegetables, a daily vitamin C supplement (I’d
recommend at least 1,500 mg per day) may help improve gum health.
Calcium (with Vitamin D):
Strengthening the Foundation
What it does:
Calcium isn’t just for bones—it’s a key mineral for teeth and the jawbone that
supports them. Together with vitamin D, it helps keep your oral structures
strong.
What the research says:
Older adults taking calcium and vitamin D lost fewer teeth over time compared
to those who didn’t supplement.
Bottom line:
Aim to meet your daily calcium needs through diet (dairy, leafy greens,
fortified foods) or discuss supplementation with your healthcare provider if
your intake is low.
Some Other Nutrients
Naturopathic physician, Jamison Starbuck, has some additional recommendations
in Bottom Line Health (July/August 2025).
Zinc inhibits plaque buildup by enhancing white blood cell activity. For cases
of gingivitis, she recommends 40 mg zinc daily for 3 months, otherwise 20 mg
per day is fine.
Coenzyme Q10 helps cells function efficiently. CoQ10 also protects the heart and brain
as well as the gums. For periodontal disease, take 100 mg of CoQ10 daily for three
months; otherwise, 60 mg is fine.
You can obtain these nutrients naturally from whole foods like leafy
greens, nuts, seeds, and fermented foods.
So…besides brusha…brusha…brusha, add these supplements to protect your
teeth!
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