Top 5 Vitamins for Healthy Gums and Teeth

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Top 5 Vitamins for Healthy Gums and Teeth

Everyone knows what is essential for a good oral healthcare routine, brushing and flossing your teeth, as well as regular dental check-ups. But what some of us seem to forget is that our diet can also have a big impact on the health of both our teeth and gums.

By minimising our intake of sugar and making sure we eat a healthy diet is essential for healthy teeth. Something that you can add to your diet (if you aren’t taking them already) are vitamins!

Below you can find what vitamins you can take to help improve your overall oral health.

Vitamin C

 Vitamin C can be found in citrus fruits (think lemons, oranges, and grapefruits) tomatoes, strawberries, capsicum, broccoli, and kiwifruit. Vitamin C helps keep the connective tissue in our gums healthy and strong, which (you guessed it) holds your teeth in place.

Bleeding gums are usually associated with gingivitis, which is an early sign of periodontal disease, but it may also indicate low Vitamin C in your diet. Make sure to book an appointment with your dentist if you have recurring bleeding gums.



 Calcium can be found in milk, yoghurt, salmon, leafy green veggies, and tofu. Calcium is one of the most important nutrients for strong teeth as it strengthens the enamel of our teeth — the protective outer layer which helps protect our teeth against cavities.

Dairy foods are our best source of calcium but if you are lactose intolerant or vegetarian you can still keep your teeth strong by eating different sources of Calcium. These can include broccoli, kale, bok choy, and nuts.


Vitamin D

 Vitamin D can be found in red meat, egg yolks, oily fish, and Vitamin D fortified cereals. Vitamin D, or the ‘Sunshine vitamin’ as some like to call it, can help with oral health issues such as tooth decay and gum disease.

The ABS estimates that 1 in 4 of Australian adults are Vitamin D deficient, with Vitamin D being essential for healthy teeth and bones, these deficiencies can lead to oral-health issues.


 Phosphorus can be found in chicken, red meat, seafood, dairy, eggs, nuts, and beans. This essential mineral, the second most abundant mineral, is a building block for healthy teeth, bones, and calcium.

Vitamin A

Vitamin A is found in oily fish, sweet potatoes, carrots, capsicum, and pumpkin. Loading up on these vegetables keeps your mouth healthy.

Vitamin A deficiency is associated with impaired tooth formation, enamel hypoplasia (a developmental defect that results in inadequate enamel) and gum disease.

Now that I know what vitamins are good for my oral health, do I need vitamin supplements?

If you are already eating a healthy balanced diet, then the chances are that you are already getting enough of all these essential vitamins and minerals.

It is important to note that before you start taking any supplements it is important to consult with your dentist or your GP.

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