Essential Vitamins for Tooth Health: Strengthen Your Dental Health Now

Essential Vitamins for Tooth Health: Strengthen Your Dental Health Now

Did you know that the key to a dazzling smile and strong teeth lies not only in regular brushing and flossing, but also in the food on your plate? Dive into the world of essential vitamins for tooth health and minerals that play a crucial role in maintaining your dental health for a lifetime. Say goodbye to dental woes and enjoy a healthy smile like never before!

Short Summary

  • Vitamins and minerals, such as Vitamin C, Vitamin D, Calcium, Phosphorus and Vitamin A are essential for strong teeth and healthy gums.
  • Incorporating fruits, raw dairy, organs and red meat into one’s diet can lead to improved dental health.
  • Regular dental checkups combined with proper brushing techniques & a balanced nutrient rich diet are key for maintaining good oral hygiene.

Vital Nutrients for Healthy Teeth and Gums

To maintain good oral health, it’s essential to provide your teeth and gums with the right nutrients. A deficiency in certain vitamins and minerals can lead to various dental issues, such as inflammation and tooth loss. The five essential vitamins for strong teeth and healthy gums are:

  1. Vitamin C
  2. Vitamin D
  3. Calcium
  4. Phosphorus
  5. Vitamin A

These nutrients play a vital role in forming and sustaining robust bones, teeth, and gum health.

Insufficient calcium, for instance, can weaken the enamel, thereby increasing the risk of tooth decay and cavities. To maximize calcium absorption, it’s suggested to pair calcium intake with vitamin D. Let’s dive deeper into the roles and benefits of these essential vitamins and minerals for maintaining excellent dental health.

Vitamin C

Vitamin C is a powerful nutrient that plays a crucial role in sustaining the connective tissues in your gums, which serve to secure your teeth. It’s also beneficial in bolstering gums and all soft tissue within the oral cavity, thus decreasing the probability of gum disease and maintaining teeth in their proper position.


To get a healthy dose of Vitamin C, you should consume:

  • Tomatoes, cantaloupe, blackcurrants, papaya, guava, strawberries and bell peppers which contain high concentrations of Vitamin C
  • Potatoes, both white and sweet varieties
  • Citrus fruits such as oranges, lemons, grapefruits, and kiwis

These are all great sources of Vitamin C.

Ensuring an adequate amount of vitamin C in your diet is essential for sustaining healthy gums, preventing gum problems, and avoiding bleeding gums.

Vitamin D

Vitamin D is of great significance in maintaining healthy teeth by facilitating calcium absorption, deterring tooth decay, and bolstering overall dental health. A Vitamin D deficiency can have serious effects on teeth and gums. This includes more risk of tooth decay, tooth loss, and periodontal disease.

dminder app

To obtain the necessary Vitamin D, spending time outdoors and receiving some sun can help your body naturally produce it, while remembering to apply sunscreen in peak UV hours (check the free app dminder to see when those hours are based on your location and how much vitamin D you can personally create from the sun).

Also note, only use sunscreens which are tallow based with the active ingredient as non-nano zinc oxide. Here's our favorite.

Why, non-nano zinc oxide only? This article by the Environmental Working Group can explain more about the trouble with ingredients in sunscreens.

Vitamin D can be found in a variety of foods. This includes fatty fish (e.g. mackerel, sardines), liver, cheese, egg yolks, tallow, bone and marrow.

We formulated Tooth Restore with all the essential nutrients required to support tooth health and avoid dental issues. Whether you're recovering from a tooth extraction, managing tooth sensitivity, or aiming to fortify and maintain robust dental health, Tooth Restore empowers you to take an evidence-based approach to your oral care.

Strong Jaw Tooth Restore Supplement for Healthy Teeth and Strength


Calcium is a crucial mineral that bolsters the enamel of teeth, thus safeguarding teeth from cavities. Some potential sources of calcium include:

  • Dairy products, including milk, cheese, and yogurt are your best options
  • Salmon, sardines, anchovies with bones (that's where calcium is stored)
  • Beef bone (this is why we included whole femur bone in our Tooth Restore formula)

Note that evidence suggests that phytic acid and oxalic acid in beans and greens can hinder calcium absorption (1). Further when oxalate levels are high, there's a greater chance it will bind to calcium, forming kidney stones. Because oxalates bind to minerals like calcium, excess amounts can prevent your body from absorbing other beneficial nutrients in your digestive tract (2).

Calcium plays an essential role in maintaining the strength and functionality of teeth and jaw bones, as well as in strengthening tooth enamel.


Phosphorus serves to protect and rebuild tooth enamel, as well as to facilitate calcium absorption for strong bones and teeth. The advantages of phosphorus in dental health include protecting and reconstructing tooth enamel and supporting calcium for strong bones and teeth.

Red Meat

Phosphorus-rich foods include:

  • Red meat (e.g. beef, lamb, venison, bison)
  • Milk (full fat, ideally raw, and organic)
  • Fish (smaller are better e.g. sardines, anchovies)
  • Eggs (ideally soy free and corn free)
  • Protein-rich foods

Animal-based phosphorus is more readily absorbed, while plant-based phosphorus has a lower bioavailability. Plant-based foods have a lower bioavailability of 20% to 50%, because phosphorus in these foods is a component of phytates, which the body doesn’t absorb as easily (3).

Including these foods in your healthy diet can greatly contribute to maintaining strong teeth and overall dental health.

Vitamin A

Vitamin A is a fat-soluble vitamin that is crucial for various bodily functions. It plays a vital role in vision, immune function, reproduction, and cellular communication.

Vitamin A is indispensable for sustaining healthy teeth as it is implicated in the process of tooth development and plays a critical role in sustaining the integrity of the oral mucosa. The benefits of Vitamin A for dental health include the maintenance of healthy mucous membranes, the prevention of dry mouth, and the support of saliva production.

A deficiency in Vitamin A can lead to impaired tooth formation, enamel hypoplasia, and gum disease.

To ensure you’re getting enough Vitamin A, incorporate foods such as:

  • Beef Liver (the richest source of Vitamin A by far, which is why we included it in Tooth Restore)
  • Fish
  • Milk
  • Egg yolk
  • Sweet potatoes

Foods That Boost Dental Health

Now that we know the importance of essential vitamins and minerals for dental health, it’s time to discover the foods that are rich in these nutrients. Some of the best foods for boosting dental health include citrus fruits, dairy foods, organs, bones and protein-rich foods such as red meat.

These foods not only provide essential nutrients for strong teeth and gums healthy, but also contribute to overall health and well-being.

Citrus Fruits

Citrus fruits are a natural source of Vitamin C, which assists in:

  • Fortifying the gums
  • Facilitating tissue regeneration
  • Reducing inflammation
  • Safeguarding against gum disease


Some of the citrus fruits rich in Vitamin C include oranges, lemons, limes, grapefruits, and tangerines. Apart from citrus fruits, bell peppers, strawberries, and tomatoes are also sources of Vitamin C. Including these fruits in your diet can significantly boost your gum health and overall dental well-being.

Dairy Products

Dairy products are a rich source of calcium, phosphorus, and Vitamin D, nutrients that are crucial for strong teeth and bones. Calcium not only strengthens the enamel but also helps in the remineralization process, where minerals are restored to the teeth. Phosphorus works in tandem with calcium to improve the strength and durability of your teeth. Vitamin D enhances calcium absorption, making it more effective in maintaining dental health.


Some dairy products that are rich in these essential nutrients include:

  • Milk
  • Yogurt
  • Cheese
  • Cottage cheese

Including these dairy products in your diet can play a significant role in preserving strong teeth, healthy gums, and overall dental well-being.

Protein-Rich Foods

Protein-rich foods, including:

  • Meat
  • Fish
  • Eggs are essential for providing phosphorus, which is necessary for strong teeth and bones.


Consuming protein-rich foods has various advantages for dental health. These foods provide essential nutrients such as calcium and vitamin D, which are essential for strong teeth. In addition, protein-rich foods can contribute to sustaining a healthy smile.

It's worth noting that if you're having difficulty getting all these nutrients from your diet alone, Strong Jaw provides an excellent solution. Our key products, Tooth Restore and Gum Restore, are designed to target the root causes of tooth decay and gum disease, providing your body with the essential nutrients it needs.

Our supplements are sourced from regenerative, carbon-negative sources in New Zealand and Australia and made in small, GMP-certified USA batches.

Signs of Vitamin Deficiency in Oral Health

Vitamin deficiencies can have a significant impact on your oral health. Some of the symptoms you may experience due to a lack of essential nutrients include:

  • Tooth decay
  • Bad breath
  • Mouth ulcers
  • Burning sensation in the mouth
  • Inflammation and pain in the mouth
  • Weakened or fragile teeth

Recognizing these signs of vitamin deficiencies is crucial for addressing the issue and maintaining good oral health. If you notice any of these symptoms, it’s essential to consult with your dentist and consider making dietary changes or taking supplements to ensure you’re getting the nutrients your teeth and gums need.

Supplements vs. Natural Sources

While taking supplements can be beneficial in preventing periodontal disease and sustaining tooth enamel integrity, it’s essential not to view them as a replacement for a nutritionally balanced, nutrient rich diet. Many customers found our guide on Choosing the Right Dental Supplement helpful.

Strong Jaw Blogs - Choosing the Right Dental Supplement: A Guide

On the other hand, consuming natural sources of essential vitamins and minerals for dental health can supply the body with the necessary nutrients to maintain healthy teeth and gums. Focusing on a balanced diet rich in fruits, tubers, dairy, bone, and protein sources will not only improve your dental health, but also contribute to your overall well-being.

At Strong Jaw, we believe in restoring strength, health, and happiness through nutrient-dense, sustainably sourced supplements. While we advocate for a balanced diet rich in natural sources of essential nutrients, our products such as Tooth Restore and Gum Restore, made from nutrient-rich, animal-based ingredients, offer a convenient and efficient way to supplement your diet.

Tips for Maintaining Good Oral Hygiene

In addition to getting the right nutrients, practicing good oral hygiene is essential for maintaining healthy teeth and gums. Some practical tips for keeping your teeth and gums in top shape include regular dental check-ups, proper brushing and flossing techniques, and adhering to a balanced diet.

Visiting a dentist regularly is essential for maintaining the health of your teeth and gums. Your dentist can help identify any potential issues early on and work with you to devise a comprehensive dental plan to ensure your smile remains healthy and bright.

Bone Mineral Density and Oral Health

Bone mineral density, essential nutrients like potassium, and overall dental health are all interconnected. Potassium contributes to bone mineral density and facilitates gum tissue healing.

Studies have shown that low potassium intake is positively correlated with tooth loss. In the same study they found individuals with more teeth remaining had significantly higher daily intakes of protein, calcium, phosphorus, potassium, and riboflavin (vitamin B2) (4).

Association between low potassium intake and the number of teeth in Korean adults: based on the national data (2013–2015)

Maintaining dental health is essential for overall well-being. Ensuring a diet rich in essential nutrients, including potassium, can help support strong teeth, healthy gums, and overall oral health.

Addressing Vitamin K Deficiency

Vitamin K is essential for blood clotting, bone health, and cardiovascular health. Addressing a deficiency in vitamin K is vital for preserving overall health and avoiding potential complications. Foods rich in vitamin K include fish eggs, dairy products, egg yolk, butter and certain types of fish.

Consuming vitamin K supplements can help with:

  • Addressing a deficiency
  • Enhancing bone health
  • Decreasing the risk of cardiovascular disease
  • Accelerating wound healing
  • Reducing the risk of certain types of cancer

Consult with your healthcare provider to determine if vitamin K supplementation is right for you.


To maintain a healthy smile and strong teeth, it’s essential to focus on a balanced diet rich in essential vitamins and minerals, practice good oral hygiene, and address any vitamin deficiencies you may have. Consider supplementing your diet with trusted products like those offered by Strong Jaw and you can enjoy a lifetime of healthy teeth and gums. Invest in your dental health today and smile with confidence! 

Frequently Asked Questions

Which vitamins are good for teeth?

Vitamins A, C, D, E, K, and the B-Complex vitamins are all important for healthy teeth and gums.

Phosphorus, Calcium and Potassium are also essential for strong, healthy teeth.

What vitamin rebuilds teeth and gums?

Vitamin D, Vitamin E, and Vitamin C are essential vitamins for keeping teeth and gums healthy. Vitamin D may help boost gum health by increasing the body’s antibacterial defense systems, maintaining healthy gum tissue, and reducing inflammation in the gums.

Vitamin E helps keep your gums healthy and builds tooth enamel, while Vitamin C strengthens gums and soft tissues in the mouth, protecting against gingivitis and preventing teeth from loosening.

What vitamin is good for toothache?

Vitamin B deficiency can cause toothache and is best remedied by taking Vitamin B complex supplements under the tongue for optimal absorption. Beef Liver is an incredible source of B Vitamins.

How can I ensure I'm getting enough essential nutrients for dental health?

Ensure a balanced and nutrient rich diet of fruits, tubers, dairy, organs, bones, and protein sources to get the essential nutrients for dental health.

Consider supplements if needed.

What are the signs of vitamin deficiencies affecting oral health?

Signs of vitamin deficiencies affecting oral health include tooth decay, bad breath, mouth ulcers, burning sensation in the mouth, inflammation and pain, and weakened or fragile teeth.

These deficiencies can be caused by a variety of factors, such as poor nutrition, certain medications, and certain medical conditions. To prevent these deficiencies, it is important to maintain a balanced and nutrient rich diet and to take supplements as needed. Additionally, regular visits to the dentist can be beneficial.

Back to blog

Have any questions we didn't cover? We'll get back to you in less than 24hrs 👇🏼