Top 10 Vitamins for Teeth and Gum Health

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    Good oral health goes way beyond just brushing and flossing. A diet rich in vitamins and minerals is essential to maintaining strong teeth and healthy gums.

    When it comes to oral health, we tend to focus on brushing, rinsing, and flossing as the main ways to maintain healthy gums and teeth. However, maintaining oral health goes way beyond this! In fact, nutrition plays a crucial role in supporting dental health. Teeth are bones, so technically all nutrients that support bone health help support dental health as well.

    A diet that is rich in vitamins and minerals is essential for maintaining strong teeth and healthy gums. In this article, we will explore the top 10 best vitamins for gums and teeth and how incorporating them into your diet can benefit your oral health.


    Calcium is the most abundant mineral in the body and is responsible for supporting the growth and maintenance of healthy bones and teeth. Bones serve as the main storage site for calcium in the human body, but teeth also need this mineral to stay strong. Calcium helps with tooth enamel formation, which is necessary for protecting your teeth from decay and erosion. Without enough calcium in your diet, your teeth can become weak, brittle, and susceptible to damage.

    Vitamin C

    Vitamin C is a powerful vitamin and antioxidant whose benefits reach far beyond just immune health. Vitamin C can be extremely supportive in maintaining healthy gums. The gums are the foundation of our teeth and require proper nutrition to stay healthy. A clinical deficiency of vitamin C can lead to a condition where the gums become swollen, sore, and bleed easily. Therefore, it's critical to ensure that you consume enough vitamin C in your diet to maintain healthy gums.

    Vitamin D

    Another essential vitamin for supporting dental health is vitamin D. Vitamin D is a fat-soluble vitamin that aids in the absorption and metabolism of calcium and phosphorus. These two minerals are required for the body to build and maintain strong bones and teeth. Without sufficient levels of vitamin D, the body cannot properly absorb and utilize these minerals, which can then result in weakened bones and tooth decay.


    Phosphorus is another important mineral that plays a key role in mineralizing teeth and enamel formation. It works in conjunction with calcium to build and maintain strong bones and teeth. In fact, phosphorus is the second most abundant mineral in the body after calcium, and nearly 85% of phosphorus is located in the bones and teeth! Phosphorus helps to form a mineral called hydroxyapatite, which gives teeth their hardness and strength.

    Vitamin A

    According to research, it is essential to have normal levels of vitamin A to maintain healthy teeth. A lower intake of vitamin A has been associated with decreased oral epithelial development and impaired tooth formation. This is because vitamin A is involved in the process of tooth development and plays a key role in maintaining the integrity of the oral mucosa.

    Vitamin K

    Vitamin K is another fat-soluble vitamin that is incredibly important for the health of our bones and teeth. This vitamin helps to activate proteins that regulate calcium in the body, which is essential for strong bones and teeth. Without enough vitamin K, our bodies are unable to properly use this mineral to keep our skeletal system healthy.

    Additionally, studies have shown that people with higher levels of vitamin K tend to have better bone density than those who don't get enough of this nutrient. This suggests that consuming enough vitamin K can help prevent bone loss as we age.

    Beyond its role in maintaining healthy bones and teeth, Vitamin K also plays a crucial part in blood clotting.

    B Vitamins

    B vitamins are involved in a variety of processes that support oral health, including the production of red blood cells, DNA synthesis, and nerve function.

    A deficiency in B vitamins can negatively impact oral health, leading to conditions such as ulcers or mouth sores.


    Research has shown that there is a correlation between calcium and potassium intake and oral health. The results of this study indicated that low potassium intake is positively associated with tooth loss. These findings highlight the importance of including potassium in the diet.


    A lack of iron in the diet can negatively impact oral health, although it may not directly impact teeth and gums. Iron is a mineral that plays a critical role in the transport of oxygen to the body’s tissues. A lack of iron can result in oral symptoms, such as a sore or swollen tongue and changes in the color of the tongue. However, it is important to measure iron levels before supplementing, as excess levels can be toxic.


    Zinc is a trace mineral, and adequate levels are needed to support healthy teeth and gums. Zinc can be found in various parts of the oral cavity, including saliva and the hydroxyapatite of the dental enamel. It is involved in a variety of processes that support oral health, including healthy teeth formation and the maintenance of the oral mucosa. Because of these factors, zinc is often a component of mouth rinses and toothpaste.

    The Bottom Line

    In summary, maintaining optimal oral health requires a multifaceted approach that includes proper nutrition and preventative measures such as brushing, flossing, tongue scraping, and mouthwash. Vitamins and minerals play a critical role in healthy teeth and gums, making it especially important to ensure adequate amounts of these nutrients through a balanced diet. Vitamin and mineral supplements can also be taken to fill any gaps in the diet or to correct any deficiencies.

    Additionally, smoking cigarettes and tobacco use can have a significant negative effect on dental health, with research showing a correlation between smoking and dental cavities. By incorporating healthy lifestyle choices and focusing on nutrient-dense foods, individuals can promote optimal oral health.

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    Dr. Carla Montrond Correia ND, CNS
    Medical Content Manager
    Dr. Montrond-Correia is a licensed naturopathic physician and a certified nutrition specialist (CNS). She holds degrees from University of Bridgeport, Georgetown University, and University of Saint Joseph, and supplemented her education with internships in the health and wellness space. She's focused on research, herbal medicine, nutrigenomics, and integrative and functional medicine. She makes time for exercise, artistic activities, and enjoying delicious food.
    Jordana Tobelem, RD
    Freelance Contributor
    Jordana Tobelem is a Registered Dietitian who enjoys helping others become the best versions of themselves through proper nutrition education. Jordana is passionate about promoting lifestyle changes through nutrition, physical activity, and behavior to create a superior quality of life. She uses her experience in the clinical field of dietetics to provide consulting services to an array of healthcare brands and companies. Jordana loves finding the most current research in nutrition to create meaningful content to share with her clients. Jordana has been a member of the Academy of Nutrition and Dietetics since 2018 and also holds certifications in both Personal Training and Health Coaching.