Vitamins and Minerals Needed for Optimum Oral Health


Keeping our teeth sparkling clean makes us look good. But looking good is not just the reason we should take care of our oral health. According to experts, the health of our mouth reflects our body’s overall well-being. Problems in the mouth can escalate and turn into more serious health conditions if not given proper attention.

According to Midas Dental, regular tooth brushing, eating the right diet, and flossing are various ways to take care of the mouth. But these may not be enough to ensure optimum health. For complete oral health protection, taking vitamins and minerals are also a must. Below are some of the most important vitamins and minerals needed to ensure oral health.


The importance of this mineral cannot be argued. Calcium strengthens the bones and the teeth. It also provides support for the building of bones and for strengthening the jawbone. Additionally, it hardens the enamel and helps maintain healthy gums among adults and children alike.

Some foods that contain calcium include milk, cheese, salmon, broccoli, and yogurt.


This mineral provides support to calcium absorption. Without it, calcium may not be able to get where it is supposed to be, and it may not be able to perform its functions as expected. Lack of phosphorus can lead to chipping of the teeth. Worse, it may lead to the breaking of the teeth in both adults and children.

The body abundantly produces phosphorus, but in some cases, it may become deficient. To prevent this, eating certain types of food, such as scallops, salmon, tuna, shrimps, lentils, pumpkin seeds, soybeans, cheese, pork, and beef, is highly recommended.

Vitamin D

This mineral helps regulate the amount of calcium and phosphorus in the body. It also helps fight against inflammation of the gums, which may be caused by periodontal disease. Additionally, it keeps the bones and muscles healthy. Vitamin deficiency can lead to several health problems, not only in the mouth but also in other parts of the body.

Foods rich in vitamin D include fortified foods, red meat, liver, salmon, sardines, mackerel, herring, and egg yolks. Sunlight is also a good source of vitamin D.

Vitamin K

This vitamin is crucial to the overall dental and oral health of a person. It supports the process of remineralisation, a naturally occurring development that restores the minerals in the damaged bones and teeth. Vitamin K is responsible for keeping the balance of the microbiome and for preventing the buildup of cavities.

Foods rich in this vitamin include broccoli, kale, parsley, mustard, cauliflower, turnip greens, and other green leafy vegetables. It is also found in fish, eggs, cereals, meat, prunes, tomatoes, pomegranate, figs, blueberries, blackberries, avocado, and kiwi.

Vitamin A

Known for keeping the eyes healthy, this vitamin also plays a crucial part in maintaining oral health in top condition. This is the vitamin responsible for keeping the salivary glands flowing actively. Having the right amount of this vitamin in the body helps prevent tooth decay, as it washes away the plaque and harmful bacteria that may have accumulated in the mouth. Vitamin A keeps the mouth from getting dry, thereby preventing gum disease and other oral health problems.

The most common sources of vitamin A include peppers, yam, sweet potatoes, fish, kale, and egg yolks.

Vitamin E

The anti-inflammatory and anti-oxidant properties of this vitamin help keep gum disease at bay. It revitalises the gums, reducing the risk of contracting periodontal diseases and chronic inflammation. Vitamin E is abundant in foods, such as wheat germ oil, red bell pepper, avocado, mango, pumpkin, peanuts, peanut butter, sunflower seeds, almond, beet greens, spinach, collard greens, and asparagus.

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When blood becomes too acidic, the teeth and jawbone may lose some of the calcium in them.  Consequently, they can weaken, and the person may suffer from loose tooth and jaw problems. Potassium prevents this from happening. Together with magnesium, potassium regulates blood acidity, keeping the teeth and jawbone healthy and strong.

Good sources of potassium include sweet potatoes, cucumbers, peas, cooked broccoli, cooked spinach, oranges, cantaloupes, bananas, apricot, honeydew, mushrooms, and dried fruits in the likes of prunes, dates, and raisins.


This mineral is one of several that helps keep the teeth harder and the bones stronger. Enough of this mineral strengthens the enamel and prevent cavities. Magnesium also assists in calcium absorption. It also helps make sure that blood acidity is at the right level.

Sometimes, taking these vitamins and minerals may not be enough. To ensure optimum oral health, it is highly recommended to seek a dentist’s expertise regularly.


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