Vitamins for Healthy Teeth and Gums

Dental cleaning on a young man with UV light.

Best Vitamins for Healthy Teeth

In this blog post, our Ontario dentists at Country Dental will discuss some of the best minerals and vitamins for healthy teeth and gums. These suggestions should be used in support of good oral hygiene habits. Much like the balance of our bodies, our mouths (including teeth and gums) need a whole range of specific nutrients to stay in optimal health. The following is a list of the best minerals and vitamins for healthy teeth, gums, and oral hygiene, as well as the main sources for obtaining these vitamins and minerals.

Vitamin A Benefits for Teeth & Gums

Vitamin A is one of the best vitamins for healthy teeth and gums. Vitamin A is directly related to the health of your saliva and mucous membranes, which help your mouth heal properly and coat your cheeks and gums, making them less likely to contract a disease.

  • Vitamin A Sources: Spinach, kale, sweet potatoes, peppers, carrots, mangoes, and collard greens (containing beta-carotene), from which the body extracts Vitamin A.

Vitamin B Benefits

Vitamin B deficiency can cause receding gums, a sensitivity of mucous membranes, and toothaches. Vitamin B improves general oral health, prevents canker sores, and reduces tongue inflammation.

  • Vitamin B Sources: Fish, meat, poultry, green vegetables, beans, legumes, and mushrooms.

Vitamin C Benefits

The benefits of vitamins for healthy teeth and gums are essential to oral health and vitamin C is no exception. Vitamin C for teeth includes preventing gum inflammation, assisting in the building and repairing of connective tissues, and helping to keep gums strong.

  • Vitamin C Sources: Citrus fruits, berries, kale, broccoli, and numerous other vegetables and fruit.

Vitamin D Benefits

Vitamin D helps your body absorb calcium, prevents gum inflammation, and regulates phosphorus and calcium blood levels.

  • Vitamin D Sources: Fatty fish, milk, cheese, and in some cases, breakfast cereals. Vitamin D is readily available in capsules of Cod liver oil.

Vitamin E Benefits

Vitamin E can be rubbed on gums from an open capsule to promote gum tissue healing. Note that Vitamin E can also be taken in capsule form.

  • Vitamin E Sources: Fish, avocados, green leafy vegetables, peanut butter, sunflower seeds, turnip greens, wheat germ, seeds, nuts, and tomato paste.

Calcium for Teeth

Calcium is another one of the essential vitamins for teeth and gum health. Calcium provides structure and strength to teeth and also assists in the prevention of osteoporosis, which has been known to weaken bone tissue around teeth.

  • Calcium Sources: Dairy products, cauliflower, almonds, sardines, green leafy vegetables, canned salmon, cabbage, oysters, legumes, soy milk, and fortified orange juice.

Coenzyme Q10

Coenzyme Q10 provides cells with energy, acts as a metabolic catalyst, which assists in healing wounds, food digestion, maintaining healthy musculature, and reducing gum inflammation.

  • Coenzyme Q10 Sources: Chicken liver, beef, pork, and some vegetable oils (soybean and canola), as well as Parsley, which can also help eliminate bad breath.

Fluoride for Teeth

Although Fluoride is not nutrient, Fluoride and fluoride treatments are helpful in fighting gum and tooth decay and encourages remineralization of enamel on teeth.

  • Fluoride Sources: Tap water, black tea, toothpaste, and seafood.

See our post on Fluoride Facts & FAQs.

Iodine for Teeth

As a trace mineral, very little iodine is needed to assist in bone and tooth development, and calcium absorption.

  • Iodine Sources: Squash, sesame seeds, garlic, seaweed, shellfish, and moderate doses of Iodized salt.

Iron and Oral Health

Iron keeps red blood cells at appropriate levels. Iron helps maintain those levels and allows your immune system to work optimally when fighting against oral infections or gum disease.

  • Iron Sources: Red meat, green leafy vegetables, seafood, eggs, or iron-enriched bread, and cereals.

Phosphorus Foods

Phosphorus is necessary for calcium to be completely absorbed by the body. Calcium promotes the health of bones, which in turn help strengthen teeth.

  • Phosphorus Sources: Lentils, nuts, whole grains, yogurt, cheese, milk, and beans.

Potassium for Teeth

Potassium blocks substances that break down bones (including those around teeth) and improves blood clotting.

  • Potassium Sources: Squash, milk, cheese, legumes, mushrooms, avocados, bananas, and dark leafy green vegetables.

Zinc and Teeth Health

Zinc is a trace mineral that fights bacterial growth, plaque, and gum disease.

  • Zinc Sources: Oysters, mushrooms, red meat, cashews, pumpkin seeds, legumes, and dark chocolate.


We now know a lot about what causes cavities. However, in addition to a balanced diet full of vitamins and minerals regular dental exams are also important for maintaining healthy teeth, healthy gums, and your overall oral health.

Did you know that we also offer Nutritional Consulting for oral health? Our dentists can discuss your diet and how to incorporate essential vitamins for healthy teeth and gums. We also offer helpful oral hygiene instructions.

For more information about minerals and vitamins for healthy teeth or gums, or if it’s time to book your next visit to the dentist, please contact Country Dental online.

We now have dental offices in three locations, Toronto, Cambridge, and Fergus.

Book An Appointment Now

Call the Country Dental office closest to you to book your appointment!

Toronto:            416-335-7377

Cambridge:       519-620-7474

Fergus:               519-787-7878

For updates, please follow us @CountryDental on twitter and/or like us on Facebook.

You may also be interested in our article on How To Stop Bleeding Gums.

Here’s another good article on the 7 Vitamins and Minerals Your Mouth Needs.

Minerals & Vitamins for Healthy Teeth FAQs

What are the best minerals for healthy teeth and gums?

The best minerals for healthy teeth and gums include calcium, magnesium, and phosphorus. These minerals are important for building strong bones and teeth, and for maintaining healthy gums.

What are the best vitamins for healthy teeth and gums?

The best vitamins for healthy teeth and gums include vitamin C, vitamin D, and vitamin K2. Vitamin C helps to prevent gum disease and strengthens blood vessels, while vitamin D helps the body absorb calcium and strengthens teeth. Vitamin K2 helps to prevent tooth decay and supports bone health.

How can I make sure I am getting enough minerals and vitamins for healthy teeth and gums?

Eating a balanced diet that includes plenty of fruits and vegetables, whole grains, lean proteins, and dairy products can help ensure you are getting enough minerals and vitamins for healthy teeth and gums. You can also consider taking a daily multivitamin or mineral supplement to ensure you are meeting your nutritional needs.

Can taking too many vitamins or minerals be harmful to my teeth and gums?

Yes, taking excessive amounts of certain vitamins or minerals can be harmful to your teeth and gums. For example, taking too much vitamin C can erode tooth enamel, while excessive intake of calcium can lead to calcification of soft tissue. It is important to follow recommended daily allowances and consult with a healthcare professional before taking any supplements.

Are there any natural sources of minerals and vitamins for healthy teeth and gums?

Yes, there are many natural sources of minerals and vitamins for healthy teeth and gums. Calcium can be found in dairy products, leafy green vegetables, and almonds. Magnesium can be found in nuts, seeds, and whole grains. Phosphorus can be found in fish, poultry, and dairy products. Vitamin C can be found in citrus fruits, berries, and leafy green vegetables. Vitamin D can be obtained from sunlight, fatty fish, and fortified dairy products. Vitamin K2 can be found in fermented foods such as sauerkraut and natto.