7 Vitamins and Nutrients for Healthy Teeth and Gums

How to Have Healthy Teeth and Gums?

We need healthy teeth and gums to eat nutritious foods. And we need to eat nutritious foods for healthy teeth. Your teeth and gums are a part of your body, and as every other part, need great nutrition to have healthy teeth and gums. Here are some of the most beneficial nutrients for your pearly white and healthy smile.


For developing children, as their teeth are forming and mineralized, calcium plays a critical role in healthy, well-calcified teeth. As we all know everyone, adults and children, needs calcium to maintain strong supporting jaw bones and rest of the skeletal health. * Best sources – full fat organic yogurt, cheese (hard, aged), seafood, tofu, almonds, dark leafy greens


Phosphorus aids in maintaining healthy building blocks for enamel and supporting jaw bone for teeth. It works in conjunction to calcium to creating healthy bones and mineralization. * Best sources – pumpkin seeds, fish, Brazil nuts, red meat, eggs, tofu, bone broth.

Vitamin D

Vitamin D is crucial for overall health. It is especially important to maintain healthy bones and teeth. It reduces bodily inflammation, may help with other metabolic conditions (such as diabetes and poor immune health) that are secondarily affecting dental health. * Best sources: sunlight(even 10-15 min daily), cold-water fish, egg yolks, cod liver oil.

Vitamin C

Vitamin C is absolutely important for health of the blood vessels and reduce inflammation. Vitamin C is also required for the production of collagen, a key protein that helps you fight periodontal disease. Without Vitamin C, your gums become more susceptible to the bacteria causing periodontal disease. * Best sources: bell peppers, oranges, kiwi, strawberries, broccoli, kale.


Collagen is a building block for both hard (bone and teeth) and soft (gums, blood vessels, skin etc) tissue. It provides all essential amino acids, including arginine, which may disrupt the formation of plaque and prevent gum disease. *Best Sources: Bone Broth, Collagen Supplements, Meat, Fish.


Antioxidants can not only be extremely beneficial for the body but it can also protect gums and other tissues from cell damage and bacterial infection. * Best sources: berries, grapes, apples, colored vegetables, nuts, beans.


Polyphenols may slow the growth of bacteria and it is also very beneficial for healthy overall by reducing inflammation. *Best sources – tea (black and green), berries, flaxseed, cocoa taking supplements and focusing on these suggested food does not replace your regular check up to the dentist office. Also if possible, consume organic produce and organic pasture raised meats and dairy. If you would like to leave a comment or have any topics you would us to review, we encourage you to do so. Thank you for reading for your pearly whites.

Dr. Stella Oh

* All information subject to change. Images may contain models. Individual results are not guaranteed and may vary.