Vitamins and Minerals for Good Dental Health – and How to get Them

A good diet is great for your body, mind and, yes, even your dental health.

Knowing which vitamins and minerals contribute to good oral care is a great way of reducing the risks of gum disease, sores and decay.

Here are some of the most important vitamins and minerals and how to get them beyond dietary supplements.


Everyone knows calcium is good for your bones and teeth, but it’s also great for preventing gum disease.

Sources: dairy products (such as milk, cheese and yogurt), leafy greens (such as kale or spinach), beans

Vitamin A

Vitamin A is great for general tissue health, and also keeping saliva flowing. This helps wash harmful elements from your mouth.

Sources: dairy products (such as milk, cheese and yogurt), liver, oily fish

Vitamin B3

Vitamin B3 converts energy from food as well as helping your nervous system. A lack of this vitamin can lead to sores and bad breath.

Sources: brown rice, chicken, fish

Vitamin D

The “sunshine vitamin” Vitamin D should be taken with anything containing calcium as it helps your body to absorb it. Poor vitamin D levels can lead to an unpleasant dryness and taste in your mouth.

Sources: Sunshine, fatty fish, egg yolks


Iron deficiency can lead to anaemia, which can lead to infections in the mouth. Other symptoms also include an inflamed tongue or sores.

Sources of Iron: red meat, dark chocolate, lentils

Vitamin C

Vitamin C is great for general dental health and preventing gingivitis. Loose teeth and bleeding gums are often a sign of a lack of Vitamin C.

Sources: oranges, peppers, strawberries


Vitamin B12 & B2

Vitamin B12 and B2 both help in redusing the risk of canker sores, an open sore that develops in your mouth.

Sources of Vitamin B12: shellfish, red meat, eggs

Sources of Vitamin B2: dairy products (such as milk, cheese and yogurt), red meat


Zinc is a major factor in preventing plaque buildup around the gum and the growth of bacteria.

Sources: lentils, beef, cashews


Magnesium helps prevent cavities by building strong enamel.helps to build strong enamel for your teeth and helps prevent the formation of cavities.

Sources of Magnesium: leafy greens (such as kale or spinach), nuts, brown rice

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