Maintaining good oral hygiene is a never-ending task. It requires perseverance, commitment, and above all, discipline. Of course, brushing and flossing play a pivotal role in preserving your oral health, but do you know what else is equally important? Your diet or more specifically the minerals and nutrients you consume through them. Making food items that are rich in vitamins for teeth and gums a compulsory part of your diet can go a long way towards boosting your oral health. In this article, we take a look at some of the best vitamins for teeth and gums and highlight the foods that provide them along with some supplements.

Spoiler Alert: A lot of these food items are actually downright lip-smacking!

Ready to dive in? Let’s go!

Why Should You Take Vitamins For Teeth?

Before finding out more about the vitamins and minerals that strengthen our teeth, we must first address this fundamental question. Well, the answer is actually pretty straightforward. When you think about it, your mouth, teeth, and gums are actually the first contact points for the minerals and nutrients you ingest. Needless to say, they are indispensable for starting the digestion process.

In fact, as per the International Journal of Environmental Research and Public Health,  the process of chewing empowers you to derive the maximum possible amount of nutrients from the food that is served to you. Maintaining the right balance of nutrients is extremely important as deficiencies can lead to painful oral conditions like tooth loss and inflammation. Hence, if you want to keep the health of your teeth and gums in top-notch condition, you should start consuming the right vitamins through the necessary foods and supplements at the earliest.

Essential Vitamins For Strong Teeth and Gums

Curious to know what are vitamins are essential for strong teeth and gums? Find them listed below!


Now, you’ve probably grown up reading all about how calcium is absolutely vital for improving bone health. And while that’s obviously correct, its benefits are not just confined to that. Calcium is very good for your teeth as well. Because it helps in the

formation and maintenance of strong bones and teeth, it is widely regarded as one of the most important minerals in our body. No, we’re not making that claim out of thin air, we have the National Institutes of Health backing us on this. So, where can you get calcium from? Chances are, it’s already a part of the diet. Dairy products such as milk and yogurt, which are a staple part of our diet, are rich sources.

As a matter of fact, they contain a type of calcium that gets absorbed easily by our body. Besides them, you can also find calcium in canned sardines and salmon. If you have a vegan or vegetarian diet, then calcium-rich vegetables like kale, broccoli, turnip greens, collards, mustard greens, Chinese cabbage, turnip greens, and nuts such as almonds, tahini, and brazil nuts need to be a staple part of your daily diet. In order to ensure that the calcium in these foods stays,  you must either steam or saute them rather than boil.

Vitamin D

Okay, at this point we understand that calcium is a key component for ensuring healthy teeth and gums. But, simply consuming calcium-rich foods and supplements won’t cut it. You also have to take an adequate amount of vitamin D. Why? In the absence of enough vitamin D, your body won’t be able to absorb calcium efficiently from your food items.

Sadly, vitamin D deficiency is a common concern for many, many people out there. Vitamin D plays an important role in bone and tooth mineralization, and hence its deficiency can give rise to several oral health disorders, like cavities, gingival inflammation, and gum disease. The good news is, you have a lot of vitamin D sources at your disposal to ensure your body is never short on it. The most common source of vitamin D is natural sunlight.  Even sitting in the sun for 15 minutes a day is good enough for your body to soak up an adequate amount of Vitamin D. Other sources include enriched dairy products such as milk and yogurt.


Phosphorous is arguably among the best vitamins for teeth and gums out there. Multiple dental research reports indicate that for calcium to be absorbed fully and efficiently by the body, it must be paired with phosphorus. Doing so strengthens the tooth structure, significantly improving our dental health in the process. Additionally, phosphorus also plays a central role in rebuilding and protecting tooth enamel.

A daily diet of milk, meat and whole grains will help you include an adequate amount of phosphorus in your diet. Besides these, eggs, fish, and other protein-rich foods are also considered to be excellent resources. Because phosphorus is so ubiquitous in the food items around us, the need for dedicated supplements seldom arises.

Vitamin C

No article revolving around vitamins for strong teeth will ever be complete without the mention of vitamin C. Besides strengthening your teeth, vitamin C preserves the health of your gums too. Essentially, it keeps the connective tissues in your gums healthy and strong, thereby ensuring that your teeth are held in their place firmly. Consequently, vitamin C deficiency can lead to bleeding gums and a host of several other gum disorders.

Vitamin C can easily be sourced from your diet through citrus fruits, sweet potatoes, berries, kale, broccoli, and peppers. And if all that falls short, then you can obviously take in supplements too. 


On account of the strong antibacterial and anti-inflammatory effects of the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), they are regarded as a highly effective treatment for periodontal disease.

To that extent, a 2020 review of six studies revealed that people who administered omega-3 supplements witnessed considerable improvements with respect to different measures of this condition than the control group. These individuals had improved connective issue attachment, reduced gum inflammation and swelling, as well as lesser bleeding.

On top of that omega-3s has also been known for enhancing the activity of the antioxidant enzyme superoxide dismutase in the gum tissue, thereby keeping gun damage at bay. Fish oils are known for being a rich source of DHA and EPA.


Although probiotics are primarily recognized for improving gut health, there exist certain strains that have been found to be extremely beneficial with respect to gum health as well.

In particular, the probiotic Lactobacillus reuteri has been observed to effectively combat the pathogenic bacteria Porphyromonas gingivalis, the chief strain the triggers the onset of periodontal disease.

On the whole, the regular administration of probiotic supplements and capsules can bring about a tremendous improvement in your overall oral health. However, given that this field of research is still relatively new, you are advised to consult a medical expert before using any probiotic.


You probably already recognize melatonin as the hormone that is responsible for skin colouration. And while that’s absolutely right, its functions are not confined to doing just that.

It is also responsible for regulating our sleep-wake rhythm, blood pressure, and immune system function. Besides, it has been observed to have antioxidant, anti-inflammatory, and anti-swelling properties too. As a result, lower melatonin levels in the saliva have been directly linked with severe cases of periodontal disease. Thus, the consumption of melatonin supplements can help you a great deal with gum damage.

B Complex Vitamins

B comple vitamins are among the leading vitamins for teeth and strong gums. Their deficiency can lead to a deterioration of your gum health and may also result in the development of periodontal disease.

In certain cases, deficiency of B vitamins (lower levels of folate, in particular) has also been linked with increased gum bleeding. Therefore, the best way to combat persistent teeth and gum disorders is by ensuring that your diet has adequate B complex vitamins.


You can’t think of maintaining excellent oral health, and hope to omit zinc from your diet; that’s the importance that this mineral holds in this regard. Lack of zinc in your diet can spell chronic gum disorders, and encourage the development of plaque and periodontal disease.

It has been observed that the application of zinc-based paste and gel treatments brings about a significant improvement in gum health. Additionally, Zinc has anti-inflammatory properties that assists in curbning gum inflammation issues.


Produced naturally by our body, Coenzyme Q10 (CoQ10) is a powerful antioxidant. It is primarily known for its strong anti-inflmammatory and cellular protective properties.

Studies have also shown that CoQ10 gels contribute towards reducing gum bleeding and improve levels of antioxidant enzymes in the gums of those suffering from periodontal disease.


An active component of turmeric (yes, the spice), curcumin is particularly celebrated for its miraculous anti-inflmammatory properties.

On top of that, it also exhibits potent antibacterial and antioxidant tendencies which make it a potent treatment for periodontal disease as well as other teeht and gum disorders. It has also been observed to reduce gum inflammation and bleeding.

Green Tea

Regular consumption of green tea (or green tea extracts) can go a long away towards consolidating your oral health.

It has been found to be especially beneficial in cases of gum disorders as it helps in inhibiting bacterial growth and reduces inflammation. Hence, the application of green tea toothpaste, tea gel, mouthwash, and even chewing gum can help you get on top of inflammation, plaque, and gum bleeding.

Recommended Vitamin Supplements For Strong Teeth and Gums

Now that we know which vitamins are crucial for maintaining our oral health, let us take a look at some of the best supplements in the market that abound in these.

Nature Made Super B Complex + Vitamin C Tablets

Vitamins For Teeth

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Fish Oil by Nature’s Bounty

Fish Oil by Nature's Bounty

Price in Amazon

Vitamin C + Rose Hips by Nature’s Bounty

Vitamin C + Rose Hips

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Emergen-C 1000mg Vitamin C Powder

Vitamin C Powder

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Natrol Melatonin Fast Dissolve Tablets

Natrol Melatonin Fast Dissolve Tablets

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Turmeric Curcumin with BioPerine 95% Curcuminoids 1950mg

Turmeric Curcumin with BioPerine

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Qunol Ultra CoQ10 100mg

Vitamins For Teeth

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Nature’s Bounty Zinc Caplets

Vitamins For Teeth

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NatureWise Vitamin D3 5000iu (125 mcg)

NatureWise Vitamin D3

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Nature Made Super B Complex + Vitamin C Tablets

Nature Made Super B Complex

Check Price in Amazon


So, now that you know what goes behind maintaining that billion-dollar smile, what are you waiting for? Regulate your diet and add any of the above-mentioned supplements to the mix and set a benchmark with your oral health!