These Vitamins Can Help Keep Teeth Healthy

We know brushing and flossing are the essentials for good teeth, but did you know there are certain foods which can support oral health and help to keep teeth healthy - specifically the vitamins within them?

If you ignore dental hygiene and don’t consume the right vitamins to support your dental health, then it can lead to:

• Teeth sensitivity 
• Toothache 
• Bad breath 
• Discolouration 

In this blog post, we will be listing the best vitamins and minerals for keeping teeth healthy, along with some top tips to add to your usual oral hygiene routine. 

Best Vitamins for healthy teeth and gums

Vitamin C

Vitamin C is vital for producing collagen, which forms the blood vessels and connective tissue in your gums. This ensures teeth stay in place and can absorb shock whilst chewing. 

Experts have said vitamin C  as they discovered people who showed signs of gum disease, such as inflamed or bleeding gums, were also lacking in vitamin C. 

Vitamin C cannot be stored in the body, so having it in your diet is vital to ensure your teeth are as healthy as possible.  

Foods and supplements containing Vitamin C

This is found in a wide range of fruits and vegetables, including, 

• Oranges 
• Kale 
• Sweet potato 
• Berries

Our vitamin C drink and tablets are an easy and accessible source of vitamin C and provide you with all the vitamin C you need. Plus, they taste amazing!

Recommended Daily Intake

Its recommended adults aged 19-64 need 70-90mg per day. 

Our vitamin C drinks contain 32mg (40%), and the tablets contain 500mg per tablet, so we recommend you take one tablet daily. 

Vitamin D

Vitamin D is used to increase mineral density which supports the production and absorption of calcium which is vital for strong teeth and bones. 

Vitamin D helps your digestive system to absorb calcium from your diet. Calcium with phosphorus creates the bony structure that makes up tooth enamel and this is the protective part of your tooth.

Without vitamin D, your teeth cannot be protected against decay and other dental issues, so it is vital for maintaining a healthy smile. 

Foods and supplements containing vitamin D

It is important to have at least 2 meals a day which contain a source of vitamin D. 

Some sources of vitamin D are, 

• Oily fish
• Milk
• Fortified breakfast cereals
• Eggs 

Recommended Daily Intake

10 mcg is the recommended daily amount for most adults as suggested by the NHS.

However, for those of us that live in the UK or have darker skin, this may be more and it is worth asking your GP to test your vitamin D levels if you are worried that you might be deficient. 

Calcium 

Calcium is a vitamin that is vital for many important functions of the body such as the movement of blood and is a key component for strong bones and teeth. 

99% of the calcium in your body is found in bones and teeth. It is one of the most important vitamins for healthy teeth as it is responsible for the strengthening and building of enamel.

Someone deficient in calcium can soon develop weak, brittle teeth, which leads to tooth decay and eventually tooth loss. 

Foods and supplements containing Calcium

Dairy products are rich in calcium and are the easiest for the body to absorb. Other alternatives containing calcium include:

• Figs
• Leafy greens
• Almonds 
• Soybeans 

Recommended Daily Intake

For adults, the recommended daily intake of calcium is 700mg. This, in addition to your daily recommendation of vitamin D, will give you the best chance of maintaining healthy teeth. 

Phosphorus 

Without phosphorous, the calcium in our body cannot be absorbed, so a lack of it in your diet may lead to chipping and breaking teeth. 

Health problems such as diabetes can lead you to become deficient as it prevents the body from being able to absorb important nutrients. 

It can be easy to become deficient in phosphorus as it needs to be balanced with vitamin D and calcium, which can be tricky to achieve without the right diet.

Foods and supplements containing Phosphorus

Phosphorus is found predominantly in such as chicken, milk and beans, but other alternatives include,

• Whole grains
• Lentils 
• And sunflower seeds

Increasing your vitamin D and calcium intake will also improve the phosphorus in your body. Our vitamin D tablets are a great way to consume both vitamin D and calcium in one go with ease.

Recommended Daily Intake

With the correct diet, adults should look to consume 550mg of phosphorus a day without the need for supplements. 

You should take care not to consume too much phosphorus as it can lead to health issues, such as inhibiting your body’s ability to use minerals effectively. If you have any uncertainty regarding your phosphorus intake, then always consult a healthcare professional. 

Vitamin K

Vitamin K comes in two forms K1 and K2. K2 is specifically important for strong teeth, and studies suggest it prevents cavities by activating specific proteins which helps to remineralise the tooth. 

Foods and supplements containing Vitamin K

Many food groups contain vitamin K, including fruits, vegetables, meats and dairy. Some of these include:

• Leafy greens 
• Broccoli 
• Chicken 
• Kiwis 
• Avocados 

As well as these foods, our vitamin D tablets contain 75mcg of vitamin K, which you can easily add to your drink for a quick on-the-go vitamin K boost. 

Recommended Daily Intake

For every 1 kilogram of an adult's body weight, it is recommended to consume 1 microgram of vitamin K a day. 

Best Practices to keep teeth healthy

Brush twice a day

Brushing teeth twice daily is not a foreign concept, but do you know why it is so important?

As well as removing bacteria build-up from the day, brushing your teeth twice a day prevents tartar build up which if left, can lead to enamel erosion. 

Additionally, when you sleep your mouth produces less saliva, so brushing your teeth in the evening and morning helps to make up for a loss in saliva production. 

Flossing

Flossing regularly prevents gum disease and improves the overall appearance of teeth. 

Adding flossing to your routine, improves breath and prevents tooth decay between teeth which leads to better gum health. It is a simple practice but is highly beneficial.

Reduce Your Coffee Intake

Drinking coffee in excess can cause long terms problems for your teeth.

Coffee will often lead to staining of your teeth and an increase of acid production if not washed away with regular brushing. This acidity on your teeth will lead to enamel erosion and internal damage, so it is important to drink coffee in moderation to avoid these problems.

Regular Dental Check-Ups

Your dentist might be able to find problems surrounding your teeth that brushing and flossing alone can't solve. 

Dental hygienists can also offer personalised advice to keep your teeth healthy. Plus, dentists can also spot the signs of gum disease and internal problems before you do.

It is vital to ensure you have regular checkups. Prevention is better than cure, after all.

Summary 

There are plenty of natural vitamins out there which are very beneficial for keeping your teeth healthy. 

Vitamins such as D, C and K all work together to support overall tooth strength while giving your body the nutrients it needs for a healthy lifestyle.

It should also be noted these vitamins are nothing without the addition of regular practices such as,

• Brushing twice a day
• Flossing 
• Dental check-ups 
• Reducing your coffee intake

Our wide range of vitamin drinks and supplements can help to support your dental health. With all the nutrients you need in one place, Get More Vits has some great options to choose from, follow this link to find out more.

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Author Becky Graham Lead Nutritionist & Communications - Get More Vits