How to Whiten Your Teeth Naturally at Home

1. practice oil extraction

Oil pulling is a traditional remedy, originally from India, intended to improve oral hygiene and eliminate toxins from the body.

The practice involves swishing your mouth with oil to remove bacteria, which can turn into plaque and make your teeth look yellow (5).

Reading: How to make teeth white

Coconut oil is a popular choice because it has a pleasant flavor and offers many health benefits.

Coconut oil is also high in lauric acid, known for its ability to reduce inflammation and kill bacteria (6, 7).

Some studies have shown that daily oil pulling reduces bacteria in the mouth, along with plaque and gingivitis (6, 8).

Streptococcus mutans is one of the main types of bacteria in the mouth that causes plaque and gingivitis. one study found that daily coconut oil swishes significantly reduced mutans streptococcus after two weeks and were as effective as an antimicrobial mouthwash (9).

Unfortunately, no scientific study has shown that oil pulling whitens teeth. however, it is a safe practice and worth trying. Many people report that their teeth are whiter and brighter after regular oil pulling.

To extract oil, put 1 tablespoon (15 ml) of coconut oil in your mouth and push and pull the oil through your teeth. coconut oil is solid at room temperature, so you may have to wait a few seconds for it to melt. continue oil extraction for 15-20 minutes.

Be sure to spit the coconut oil into a toilet or trash can as it could return to its solid form once in the drain pipes and cause a clog.

Unlike many other teeth whitening methods, coconut oil extraction does not expose teeth to acid or other ingredients that erode enamel. this means it is safe to do daily.

2. brush with baking soda

Baking soda has natural whitening properties, making it a popular ingredient in commercial toothpaste.

It is a mild abrasive that can help remove surface stains from teeth (10, 11).

In addition, baking soda creates an alkaline environment in the mouth, which prevents the growth of bacteria (10).

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This is not a remedy that will whiten your teeth overnight, but you should notice a difference in the appearance of your teeth over time.

Science has not yet shown that brushing with baking soda will whiten teeth, but several studies show that toothpaste containing baking soda can improve dental health and may have a whitening effect.

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One study found that toothpastes containing baking soda were significantly more effective at reducing plaque, gum inflammation, and bleeding than regular toothpaste without baking soda (12).

In addition, another review concluded that toothpastes containing baking soda may be more effective at removing stains and whitening teeth than other types of toothpaste (13).

To use this remedy, mix 1 teaspoon (6 grams) of baking soda with 2 teaspoons of water (5 ml) and brush your teeth with the paste. you can do this several times a week.

3. use hydrogen peroxide

Hydrogen peroxide is a natural bleaching agent that also kills bacteria in the mouth (14).

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In fact, people have been using hydrogen peroxide for years to disinfect wounds due to its ability to kill bacteria.

many commercial bleaching products contain hydrogen peroxide, although in a much higher concentration than you’ll use at home.

Unfortunately, no studies have investigated the effects of rinsing or brushing with hydrogen peroxide alone, but several studies have looked at commercial toothpastes that contain peroxide.

One study found that a toothpaste containing a higher amount of hydrogen peroxide was more effective at whitening teeth after 12 weeks than toothpastes containing a lower amount (15).

another study found that a hydrogen peroxide toothpaste was more effective than other types of toothpaste, including abrasive and charcoal-containing toothpastes, in reducing tooth discoloration caused by coffee (16 ).

However, there are some concerns about the safety of hydrogen peroxide.

While very dilute concentrations appear safe, strong concentrations or overuse can cause gum irritation and tooth sensitivity. there is also concern that high doses may cause cancer, but this has not been proven (14, 17, 18).

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One way to use hydrogen peroxide is as a mouthwash before brushing your teeth. be sure to use a 1.5% or 3% solution to avoid side effects.

The most common concentration of hydrogen peroxide in the pharmacy is a 3% solution. you can easily dilute this concentration to 1.5% by mixing equal parts peroxide and water.

Another way to use hydrogen peroxide is by mixing it with baking soda to make a toothpaste. Combine 2 teaspoons (10 ml) of hydrogen peroxide with 1 teaspoon (6 grams) of baking soda and gently brush your teeth with the mixture.

Limit your use of this homemade paste to a few times a week, as overuse can erode tooth enamel.

4. eat fruits and vegetables

A diet rich in fruits and vegetables can be good for both the body and the teeth.

While not a substitute for brushing, raw, crunchy fruits and vegetables can help remove plaque while you chew.

strawberries and pineapple are two fruits that help whiten teeth.

strawberries

whitening teeth with a mixture of strawberry and baking soda is a natural remedy that has been popularized by celebrities.

Proponents of this method claim that the malic acid found in strawberries will remove tooth discoloration, while the baking soda will remove stains.

however, this remedy has not been fully supported by science.

While strawberries can help exfoliate teeth and make them appear whiter, they are unlikely to penetrate teeth with stains.

a 2015 study found that a mixture of strawberry and baking soda produced very little discoloration in teeth, compared to commercial whitening products (19).

If you decide to try this method, limit its use to a few times a week.

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Despite studies showing that a strawberry paste and baking soda had minimal effect on tooth enamel, overuse could cause damage (20, 21).

To use this remedy, mash a fresh strawberry, combine it with baking soda, and brush the mixture onto your teeth.

pineapple

some claim pineapple can whiten teeth.

One study found that a gel made with bromelain, an enzyme found in pineapples, could help remove stains from teeth compared to a control group (22).

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However, there is no evidence that eating pineapples produces the same effect.

5. prevents dental stains before they happen

While your teeth naturally turn yellow as you age, a few things can help prevent stains on your teeth.

limit food and drink stains

coffee, red wine, soft drinks, and dark berries are notorious for staining teeth (2, 3).

That doesn’t mean you should avoid them entirely, but you should limit the amount of time these substances are in contact with your teeth.

If possible, drink beverages known to stain teeth through a straw to avoid direct contact with teeth.

Also, brush your teeth about 60 minutes after consuming one of these foods or drinks to limit their effects on the color of your teeth.

Also, avoid smoking and chewing tobacco, as both can cause tooth discoloration (23).

limit your sugar intake

If you want whiter teeth, reduce your sugar intake.

a diet rich in sugar favors the growth of mutans streptococcus, the main type of bacteria that causes plaque and gingivitis (24, 25).

When you eat a sugary food, be sure to brush your teeth soon after.

get a lot of calcium in your diet

Some tooth discoloration is caused by erosion of the enamel and exposure of the dentin underneath, which is yellow. therefore, anything you do to strengthen your tooth enamel will help keep your teeth pearly white.

Foods rich in calcium, such as milk, cheese and broccoli, can help protect teeth from enamel erosion (24).

6. don’t underestimate the value of brushing and flossing

While tooth discoloration occurs naturally with age, it is largely due to plaque buildup.

Regular brushing and flossing can help keep your teeth white by reducing bacteria in your mouth and preventing plaque buildup.

toothpaste gently rubs stains from teeth and flossing removes bacteria that cause plaque (25).

Regular dental cleanings can also help keep your teeth clean and white.

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