8 Important Vitamins and Minerals for Healthy Teeth and Gums

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The mouth, specifically the teeth and gums are essential to the body.  This is where the digestion of food begins. Therefore, achieving oral health should be on everyone’s to-do list. People should incorporate healthy habits into their lifestyle to maintain strong, healthy teeth and gums. It is important to point out that it is impossible to separate the teeth and the gums. Healthy gums will play a role in how healthy the teeth are. Apart from proper cleaning and flossing the teeth to keep them strong, there are vitamins and minerals found in foods that keep the teeth and gums healthy. Vitamins

  1. Vitamins B

There are different groups of Vitamin B

  • B12 AND B2

The two vitamins provide the body with the same nutrients and serve the same purpose when it comes to oral health. They help reduce inflammation of the tongue and gums to prevent the formation of canker sores in the mouth. These are open wounds in the mouth often painful in nature. Inflamed gums are also painful. They are common triggers of toothache.

Sources of B12

  • Pasta
  • Bagels
  • Spinach
  • Almonds

Sources of B2

  • Red meat
  • Chicken
  • Liver
  • Pork
  • Fish
  • Milk and dairy products.

B2 is found mostly in animal products. Vegetarians can get the same nutrients in supplements.

  • B3

The B3 vitamin helps break down food, converting it into energy for use by the nervous system and other body homeostasis processes. Lack of this vitamin may result in a case of bad breath, improper digestion, and possible mouth sores from toxins building up in the gut coming up to the mouth. Poor oral hygiene in patients with deficiency of vitamin B3 may cause serious teeth disease. Sources of B3 are mostly white meat, such as chicken and fish.

  1. Vitamin C 

Vitamin C helps prevent gum inflammation by building and repairing the tissue connecting the gums and teeth. Lack of vitamin C in the body causes a periodontal disease known as scurvy. Symptoms of scurvy include bleeding gums that separate from the teeth. A boost in your Vitamin C intake will heal the gums by repairing the connective tissues. Vitamin C is also a powerful antioxidant boosting the body’s immune system. Vitamin C is present in citrus fruits, berries, and particular vegetables.

  1. Vitamin D

There is always significant confusion as to the source of Vitamin D. Most people assume the sun is the source, but in reality, the sun only helps to synthesize Vitamin D on the skin. Vitamin D primarily regulates levels of both calcium and phosphorus in the blood. It works by helping the bones absorb the minerals for stronger teeth. Some sources of vitamin D include milk, fortified breakfast cereals, and cod-liver oil.


  1. Calcium

Calcium is a mineral stored in the bones. It provides both structure and strength. Lack or inadequate levels of calcium in the body causes delicate bone tissues around the teeth. In severe cases, the enamel breaks from being too weak. Most people prefer supplements as a quick way of ingesting minerals, but for those seeking organic sources, calcium can be found in the following:

  • Sardines
  • Salmon
  • Green leafy vegetables
  • Cauliflower and cabbage
  • Almonds
  • Fortified orange juice
  • Soy milk
  1. Iron

Iron moves oxygen throughout the body, which in turn directs unwanted toxins to the point of removal from the body. Lack of iron affects oral health by allowing a buildup of infection-causing bacteria in the mouth. Infections pose a significant danger to healthy gums and teeth. Liver and red meats are some of the natural sources of iron in the body.

  1. Zinc

Zinc is a body mineral that prevents the accumulation of plaque in the gum line from forming tartar.  Plaque is a thin film of mouth bacteria.  Tartar discolors and weakens teeth. Foods rich in zinc include wheat, cereals, and cheese.

  1. Magnesium

Magnesium is a strengthening mineral that prevents cavities by keeping the enamel strong. Prime sources of magnesium include spinach and kale.

  1. Coenzyme Q10 

The enzyme exists in the body naturally. It is a catalyst that aids the cells in healing, food digestion and maintaining healthy muscles. For oral health, the enzyme will heal and reduce pain and bleeding from gum diseases. It also reduces inflammation to provide relief. Foods that provide the body with the Coenzyme Q10 include:

  • Pork, beef, chicken
  • Liver
  • Some vegetable oils such as canola
  • Parsley

The minerals and vitamins are crucial for general oral health. If natural foods sources are not easily available, they can be complemented or replaced with dietary supplements. These minerals and vitamins must be included in your diet to help produce healthy teeth.

Healthy eating will help you develop healthy gums and teeth and is an important part of oral care.  At HSM Dental Group, we are dedicated to helping you have the total package: a beautiful, bright smile and healthy teeth and gums!  Please call us at (561) 232-2070 and let our staff of professionals help you! At HSM Dental Group, we look forward to helping you be the absolute best you can be!