12 Vitamins and Supplements That May Improve Gum Health

1. Vitamin C

• Essential for the health of the gums and connective tissues that keep teeth firmly in place
• Helps your body produce collagen, which is a protein that gives gum tissue strength and shape
• Helps heal tissues and acts as a potent antioxidant
• Can be found in oranges, lemons, limes, grapefruit, strawberries, kiwi fruit, mangos, papayas, red peppers, kale, cauliflower, Brussels sprouts, and broccoli

2. Vitamin A

• Necessary for the health and repair of mucus membranes, which include the gums and soft membranes in the mouth
• Can be found in animal products such as dairy, meat, and liver
• Naturally produced in the body with the consumption of beta-carotene found in plant foods such as carrots, peppers, pumpkin, squash, and sweet potatoes

3. Vitamin D

• Aids in the absorption of calcium, which keeps teeth and bones healthy
• Promotes the body's ability to fight infection and inflammation
• Exposure to sunlight helps the body generate vitamin D naturally, but it is also found in foods such as fatty fish, cod liver oil, egg yolks, mushrooms, and fortified foods.

4. Iron

• Prevents anemia, a condition in which your body does not produce enough red blood cells to transport oxygen to your tissues and which can cause the immune system to become weak and unable to fight gum infections
• Absorbed from foods such as meat, eggs, fish, beans, lentils, leafy greens, whole grains, nuts, and prunes

5. Omega-3 fatty acids

• Reduces the risk of periodontitis and inflammation, which can lead to severe gum disease
• Can be obtained from fatty fish, seeds, nuts, and plant oils, as well as fish oil or algae oil supplements

6. B vitamins

• Prevent mouth sores and reduces oral inflammation (especially niacin and riboflavin)
• Can be obtained from red meat, chicken, fish, dairy products, almonds, lentils, and spinach

7. Calcium

• Primary building block of strong, healthy bones and teeth
• Vital for proper teeth remineralization
• Can be obtained from dairy products, almonds, sardines, green leafy vegetables, canned salmon, cabbage, oysters, legumes, soy milk, and fortified orange juice

8. Phosphorus

• Required for the proper absorption and utilization of calcium, which helps strengthen teeth by protecting and repairing tooth enamel
• Abundant in meat, milk, and whole grains as well as fish, eggs, nuts, and seeds

9. Vitamin E

• Acts as a potent antioxidant
• Can be massaged over the gums to promote tissue repair
• Eases teething pain in infants 
• Comes in pill form but is also found in sunflower seeds, turnip greens, tomato paste, and peanut butter

10. Xylitol

• Sometimes used as a low-calorie sweetener
• Lowers salivary acidity and reduces plaque, dangerous bacteria, and gingival inflammation
• Prevents dry mouth and enamel erosion
• Available as anti-cavity chewing gum, syrup, toothpaste, and mouthwash

11. Coenzyme Q10

• Plays a crucial role in managing inflammation and reducing oxidative stress
• Shown in studies to enhance periodontal health and treat inflammation with topical and oral administrations on diseased periodontal tissue.

12. Curcumin

• Polyphenolic phytonutrient derived from turmeric
• Acts as an anti-inflammatory agent and has antimicrobial effects against germs linked to gingivitis and periodontitis
• Can be an effective complement to scaling and root planing for gingivitis and chronic periodontitis