Important Vitamins and Minerals for Teeth and Gums

Good nutrition is vital for strong, healthy teeth. Eating a variety of healthy foods and drinking plenty of water is the best way to ensure your body receives the vitamins and minerals it needs to maintain healthy, strong teeth.

Vitamin D

Vitamin D helps the body absorb calcium, which strengthens bones and teeth. Without enough vitamin D, your teeth can become weaker and more prone to decay. Some foods contain vitamin D, such as oily fish, cheese, egg yolks, beef liver, mushrooms, and fortified breakfast cereals. You can also take vitamin D supplements.


When you are getting vitamin D from the sun, your body is also absorbing calcium in the process. The calcium that you take in orally won’t necessarily be absorbed in the same rate as it would through natural methods. That’s why it’s important to be consistent when it comes to your diet and taking supplements. If you aren’t getting enough in your diet, then you can take daily multivitamins and calcium tablets to make sure you’re covered.

Vitamin B12

If you’re not getting enough vitamin B-12 in your diet, then you may be prone to having mouth sores. These can be caused by an autoimmune disease called oral lichen planus. This disease can be painful, so making sure you get your vitamins is important. When you don’t, you put yourself at risk for further infection and more pain. You can also increase your risk if you are taking certain medications that can cause vitamin deficiencies. Be sure to talk to your doctor about any changes in your medications or diet to make sure that you’re not putting yourself at risk.

Vitamin C

The majority of us don’t eat enough vitamin C-rich foods, so taking a supplement can help ensure you’re getting the nutrients you need to maintain healthy teeth. Vitamin C promotes a healthy immune system which is important since gum disease has been linked to the development of heart disease and diabetes. It can also reduce the inflammation associated with gingivitis.

In addition to helping to prevent tooth decay, vitamin C may also enhance the absorption of iron, which is essential for maintaining healthy gums. There is some evidence that vitamin C can repair and rebuild collagen, which provides structure to your gums. As your body ages, collagen production decreases, which can lead to looser teeth and receding gums. More research is needed to determine exactly how effective vitamin C is when it comes to promoting gum health and preventing tooth loss, but taking supplements or eating more foods that are rich in vitamin C is a worthwhile preventive measure.


Without magnesium, our bodies would not be able to produce energy or form healthy bones. This mineral is also imperative to keeping blood pressure normal, ensuring muscle function throughout the body, and supporting a healthy immune system. Surprisingly, it’s also important in oral health. A lack of magnesium can worsen symptoms of periodontal disease and cause tooth decay. When you eat a balanced diet, you’re more likely to receive enough nutrients that your body needs – including those that protect your teeth! For optimal oral health and wellness, be sure to include foods that are rich in magnesium in your diet, like nuts, seeds, leafy greens, fish, avocados, and more, as well as take a daily multivitamin.

To learn more, call Dr. Dizik’s office to schedule your consultation today. Call (650) 348-5424 to book an appointment, or visit us at 720 N El Camino Real, San Mateo, CA 94401.

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