Best Vitamins for Teeth & Their Natural Food Sources

We all know that vitamins and minerals are vital for our overall health as well as oral health. We previously discussed the Top Minerals and Vitamins Teeth and Gums in another post. In this post, we would like to focus on the most important vitamins for teeth. You can have healthy teeth and gums by maintaining a nutritious and balanced diet that includes natural vitamin sources. Our bodies absorb vitamins from various food sources aside from vitamin supplements.

In holistic dentistry, it is highly recommended to get vitamins from natural food sources as opposed to just relying on dietary supplements. Therefore, in addition to listing important vitamins, we will share natural food that rich sources for each of the vitamins mentioned here.

1. Vitamin D

Vitamin D is one of the most important vitamins for your teeth. It helps absorb calcium in the body that is key for having stronger bones and teeth structure. Unfortunately, most people have Vitamin D deficiency which makes it even more important to keep in mind. Without Vitamin D our body will have problem building strong bones and later lead to tooth decay.

Food Sources for Vitamin D: 

• Salmon
• Egg yolks
• Herring and Sardines
• Canned Tuna
• Oysters
• Shrimp
• Mushrooms

Dental Benefits of Vitamin D:

• Stronger Teeth Structure
• Prevent Tooth Decay
• Better Tooth Development

2. Vitamin C

The second essential vitamin we should mention is Vitamin C. This important micronutrient is known for keeping the immune system in check. It also has critical functions for keeping the teeth in good shape and in their place!

Sufficient levels of Vitamin C ensures the health of surrounding structures of teeth (gums). For example, the lack of Vitamin C can cause bleeding gums and premature loosening of teeth. Some of the main natural food sources for Vitamin C are fruits and vegetables. We should also mention that according to research excess amounts of vitamin C can cause dental erosion due to the high level of acid in such food and drinks. Therefore, it is recommended to use appropriate toothpaste and specialized rinses to lower the acidity in your mouth.

Natural Food Sources for Vitamin C:

• Fruits (e.g. Citrus fruits)
• Vegetables (e.g. Brocilli)
• Leafy Greens (e.g. Kale)
• Chilli Peppers
• Brussels Sprouts
• Green Peppers
• Tomatoes

Dental Benefits of Vitamin C:

• Strengthening of Teeth’s Supporting Structure
• Prevents Gum Bleeding

3. Vitamin A

Another key nutrient for dental health is Vitamin A. This vitamin plays an important role in the building and maintenance of tooth enamel. Tooth enamel is the visible outer layer part of the tooth which makes it particularly important in cosmetic dentistry. Therefore, in order to have stronger teeth enamel, it is recommended to take food that are rich in Vitamin A. In general, food that are orange in color including carrots, sweet potatoes, and cantaloupe are great sources of Vitamin A. 

Natural Food Sources for Vitamin A:

• Beef/Lamb Liver
• Cod Liver Oil
• Salmon
• Goat Cheese
• Sweet Potato
• Carrot
• Mango
• Cantaloupe
• Papaya
• Apricot

Dental Benefits of Vitamin A:

• Builds Tooth Enamel
• Keep gums healthy

4. Vitamin B

There are several types of Vitamin B that can protect your teeth including B1, B2, B3, B6, B9, and B12. The most notable effect of B Vitamins in oral health is the prevention of inflamation in the mouth and around your teeth. For example, low levels various B Vitamins can cause mouth sores and ulcers. Studies have also shown that deficiency in Vitamin B12 can increase tooth decay and gingivitis. 

Natural Food Sources for B Vitamins:

• Salmon
• Leafy Greens (e.g. Spinach)
• Eggs
• Diary Products (e.g. Milk)
• Beef
• Oysters
• Yogurt

Dental Benefits of Vitamin B:

• Prevents Oral Inflammation
• Prevents Tooth Decay
• Lowers the Risk of Gingivitis