The top 5 Nutrients essential for Optimal oral health

Feed Your Teeth the Right Stuff. You don’t need a special diet to optimize your oral health just maintain sound nutritional habits everyday. Meeting your daily value for specific nutrients will be especially helpful for your teeth and gums.

1. Vitamin C. The link between vitamin C deficiency and gum disease is well known. Back in the 18th century, sailors ate limes during long trips at sea to keep their gums from bleeding. A study in the Journal of Periodontology found that people with low intakes of vitamin C had higher rates of periodontal disease. Researchers looked at 12,419 adults in the United States. People who consumed less than the recommended dietary allowance (RDA) of 60 mg per day were 1.5 times more at risk of developing severe gingivitis than people who consumed more than 180 mg. Vitamin C is believed to help gum disease because vitamin C is an antioxidant and is needed to repair connective tissue and accelerate bone regeneration.

  • Our body is incapable of manufacturing vitamin C and we must rely on our diet to meet our needs. To boost your intake of vitamin C, eat foods rich in vitamin C, such as grapefruit, oranges, kiwi fruit, mango, papaya, strawberry, red pepper, broccoli, brussels sprouts, and cantaloupe. Vitamin C can also be taken in a supplement form. We recommend finding a Supplement that follows USP standards for manufacturing and processing. Avoid chewable vitamin C, because the acidity may promote the erosion of tooth enamel over time.

2. Magnesium Increased levels of magnesium and calcium is significantly associated with reduced probing depth, less attachment loss and a higher number of remaining teeth. Magnesium is essential for the formation and maintenance of healthy bones and teeth and is where 70% of our bodies magnesium is found.  Subjects taking Mg supplements showed less attachment loss and more remaining teeth than did their matched counterparts. These results suggest that nutritional magnesium supplementation may improve periodontal health.

3. Calcium. When we are deficient in calcium the first place our body looks in in our Jaw. As well as by the time we our in our mid to late thirties we began breaking down our calcium stores, so supplementing with a multi vitamin containing calcium with boron (boron reduces calcium excretion and increases deposition of calcium in the bone) is an easy way to keep your mouth healhty.

4. Vitamin D . The anti-inflammatory effects of vitamin D may reduce susceptibility to gum disease. The third National Health and Nutrition Examination Survey found that people with higher blood levels of vitamin D were less likely to experience bleeding gums during gingival probing.  Sun exposure is one of the most important sources of vitamin D, because UV rays from the sun trigger the synthesis of vitamin D in skin. The National Institutes of Health Office of Dietary Supplements suggests 10 to 15 minutes of sun exposure twice a week, however the further away from the equator you live, the more polluted your city, and the more cloud cover there is, the less likely your sun exposure will be sufficient. Look for at least 200 IU of vitamin d in a multivitamin and one formulated with Cholecalciferol or Vitamin D3 because research suggests it provides ultimate potential for raising circulating blood levels of vitamin d. Also the vitamin should have a USP label claim

5. Coenzyme Q10. Research is linking gum disease to lower levels of coenzyme q10 in circulating blood levels. As we age the ability to absorb and synthesize CoQ10 diminishes and the amount of CoQ10 retained in tissues decreases. Coenzyme Q10 is an antioxidant made naturally in the body, found widely in foods, and available in supplement form. Some researchers say that coenzyme q10 is needed to properly repair gum tissue. A study by Osaka University in Japan found improvement in infection and inflammation after 3 weeks of taking a topical coenzyme q10 toothpaste. Also the, PNAS reports deficiency of coenzyme Q10 in gingival tissue fro patients with periodontal disease. These studies on the relationship between COq10 and periodontal disease raise the possibility that inadequate nutrition and a deficiency of coenzyme Q10 may be a primary rather than secondary to the cause of bacterial plaque.


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