Best Teeth Strengthening Nutrients

If you're feeling totally stressed out about your teeth, you are NOT alone!

Many of us brush, floss and avoid too much sugar but still suffer weak teeth plagued by cavities and gum disease.

It's crazily distressing and even more so if it's our kids teeth crumbling! So how can we strengthen our teeth?

Well a major cause of weak teeth is nutritional deficiencies in our diet.

So in this guide I am sharing everything I learned the hard way about the food, vitamins and minerals our teeth are crying out for. The guide covers :

Key Nutrients For Teeth & Gums
Deficiencies & Decay
Reasons We Go Short
Best Food For Strong Teeth
Strong Teeth Supplements
Naturally Strong Teeth

I hope it helps. Do bookmark or save on Pinterest for quick reference.

NB I have NO medical qualifications. This is NOT medical advice. See a dentist for teeth and gum problems.

Table of Contents

Key Nutrients For Teeth & Gums

We all know teeth love calcium but did you know our teeth & gums also crave phosphorous, retinol and K2 PLUS :

Magnesium
Zinc
Vitamin C
Vitamin D
Vitamin E
Collagen
CoQ10

Calcium

Calcium is the backbone of enamel and the next layer down dentin - it keeps teeth hard and fixes tiny wear spots.

Phosphorous

Phosphorous teams with calcium to remineralise and strengthen enamel and toughen up dentin.

Retinol

Retinol is complete vitamin A and critical for keeping gums healthy and saliva flowing to rinse away trouble.

Vitamin K2

This little known vitamin is like a GPS for calcium - it steers it to teeth where it is needed and fights cavities.

Magnesium

Essential magnesium is a key help to calcium and phosphorus in building enamel to keep teeth solid.

Zinc

Key all rounder zinc fights gum disease bugs and boosts saliva’s cleaning crew.

Vitamin C

Vitamin C is like gum glue - it helps to build up collagen so that our gums don’t bleed or get saggy.

Vitamin D

Unlocks calcium’s power - makes enamel strong and keeps decay at bay.

Vitamin E

Shields gums from inflammation - think calm, happy, non-sore vibes.

Collagen

Collagen strengthens gums so they can keep teeth secure and protects roots.

CoQ10

Fights gum inflammation.

Deficiencies & Tooth Decay

Going short in those key nutrients really undermines our oral health. We totally must keep brushing but brushing alone just can't fix these problems!

These 5 deficiencies will weaken teeth :

Calcium: Teeth get brittle, cavities pop up—chipping’s a risk.
Vitamin D: Enamel softens, decay sneaks in, gums get cranky.
Phosphorus: Enamel thins, early decay lingers longer.
Magnesium: Enamel weakens, teeth lose their grit.
K2: Calcium goes AWOL—cavities worsen, no repair help.

And these deficiencies weaken gums :

A: Gums weaken, bleed, or dry out—less spit to fight bacteria.
E: Gums turn red or sore—gingivitis loves this vibe.
C: Gums bleed, loosen—hello, scurvy vibes if it’s bad.
Zinc: Gums get infected easier, healing slows—bacteria party time.
Collagen: Gum recession, making teeth sensitive & exposing roots to decay. Loose teeth and tooth loss.
CoQ10: Chronic gum inflammation & gingivitis, slow healing.

Reasons We Go Short

So how come so many of us are going short in these key nutrients we need for strong teeth and gums even when we think we are eating healthily and not guzzling loads of processed and sugary food?

Well, it can be because we are on a diet that is basically low in key nutrients :

Lactose Free Diets
Vegetarian Diets
Vegan Diets
Low Meat Diets
Low Fat Diets

Or that critical nutrients in our meals are being blocked by :

Antinutrients
Gut Problems e.g. SIBO
Vitamin D Deficiency
Iron Deficiency

The antinutrients in many plants steal magnesium, calcium and zinc. Whilst SIBO block absorption of lots of nutrients. And vitamin D and iron deficiency stop calcium and retinol being used properly.

So how on earth can we tackle these deficiencies and strengthen our teeth?

Well, a few key foods are superstars at strengthening teeth and gums.

Best Food For Strong Teeth

Building these nutrient rich powerhouses into our core diet can keep the whole family's teeth strong and help strengthen weak teeth :

Milk
Cheddar & Parmesan (Aged)
Beef Liver
Bone Broth
Grass Fed Butter
Salmon
Sardines (Bones In)
Egg Yolks
Roasted Sesame Seeds

Milk

Key Nutrients: Calcium, Phosphorus, Vitamin D
Why It’s a Superstar: A calcium powerhouse for building strong enamel, with phosphorus to reinforce dentin and vitamin D to boost mineral absorption into teeth.

Bone Broth

Key Nutrients: Collagen, Calcium, Phosphorus, Magnesium,
Why It’s a Superstar: Bone broth is the best source of collagen for gum tissue and also rich in calcium and phosphorus for enamel and dentin, plus magnesium to optimize mineral use in teeth.

It really is surprisingly cheap and easy to make your own bone broth.

Cheddar & Parmesan (Aged)

Key Nutrients: Calcium, Phosphorus, Vitamin K2, Zinc
Why It’s a Superstar: Aged hard cheese delivers calcium and phosphorus for enamel repair, K2 to direct minerals to teeth, and zinc to fight plaque and gum disease.
Extra Bonus: Low lactose if you don't get on with milk.

Beef Liver

Key Nutrients: Vitamin A (Retinol), Phosphorus, Zinc, Vitamin C (small amount)
Why It’s a Superstar: A little weekly or so helping of liver is our single most reliable source of full vitamin A (not beta-carotene) supports gum tissue health. Also has phosphorus strengthens enamel and zinc protects against decay.

Liver went out of fashion in the 80s with big impact for our health but there are lots of easy, tasty ways to dose up on organ meat every week or so.

Grass Fed Butter

Key Nutrients: Vitamin K2, Vitamin A (Retinol), Omega-3s (small amount)
Why It’s a Superstar: Vitamin K2 directs calcium to teeth for enamel strength, vitamin A supports gum tissue, and trace omega-3s reduce inflammation.
Extra Bonus: Creamy, kid-approved, and widely available.

Salmon

Key Nutrients: Vitamin D, Phosphorus, Omega-3s
Why It’s a Superstar: Vitamin D enhances calcium uptake for enamel, phosphorus fortifies dentin, and omega-3s reduce gum inflammation.

Egg Yolks

Key Nutrients: Vitamin D, Vitamin A (Retinol), Phosphorus
Why It’s a Superstar: Egg yolks provide vitamin D for mineral absorption, full vitamin A for gum health, and phosphorus for enamel strength.

Pumpkin Seeds

Key Nutrients: Phosphorus, Zinc, Magnesium
Why It’s a Superstar: Phosphorus rebuilds enamel, zinc protects gums from bacteria, and magnesium ensures minerals work together for tooth hardness.

Sardines (Bones In)

Key Nutrients: Vitamin D, Calcium, Omega-3s, Phosphorus
Why It’s a Superstar: Sardines are loaded with vitamin D for calcium absorption, calcium from edible bones for enamel strength, omega-3s to soothe gums, and phosphorus for dentin repair.

Roasted Sunflower Seeds

Key Nutrients: Vitamin E, Phosphorus, Magnesium
Why It’s a Superstar: Vitamin E fights gum oxidative stress, phosphorus strengthens enamel, and magnesium supports mineral use in teeth.
Teeth Bonus: Low in oxalates (~25–30 mg/100g roasted) compared to other nuts & seeds minimal antinutrients, and chewing boosts saliva.

Teeth Strengthening Supplements

Building key nutrients into our everyday meals always makes sense.

But if you will struggle on your diet to eat the teeth strengthening super foods the supplement lists below could help.

Vegan Teeth Supplements
Vegetarian Teeth Supplements
Lactose Intolerant Supplements

Always test vitamin levels before supplementing. Don't guess. Too much is dangerous. Talk to a doctor.

Vegan Strong Teeth Supplements

Calcium citrate
Magnesium citrate/glycinate
Vitamin K2
Phosphorus (from seeds/nuts, or supplement 300-500 mg)

There is significant risk your body isn't converting beta-carotene into true vitamin A. But get tested, excess retinol is dangerous.

Vegetarian Teeth Supplements

Calcium hydroxyapatite
Magnesium bisglycinate/malate
Vitamin K2

Again, like vegans you are at risk of retinol deficiency but do NOT supplement without testing.

Lactose Intolerant Supplements

If you are lactose intolerant or avoiding FODMAPS for IBS or SIBO you may need to supplement with :

Calcium hydroxyapatite
Magnesium bisglycinate
Vitamin K2
Phosphorus - if you are not necking bone broth daily!!

Naturally Strong Teeth

Brushing and flossing PLUS nutrient rich food are critical for strong teeth. For an extra boost try these natural ways to strengthen teeth and gums :

More Safe Sunshine
Sunlight Supplements
Oil Pulling
Cod Liver Oil
Calcium Hydroxyapatite Toothpaste

More Safe Sunshine

Gives you vitamin D naturally, helping your body use calcium to strengthen teeth and bones. Just keep it safe to avoid risk of sunburn.

Sunlight Supplements

If you are short on sunshine especially if you have sun sensitive skin, vitiligo or dark skin in a northern climate you are at high risk of vitamin D deficiency. Get tested to see if you need supplements.

Oil Pulling

Oil pulling is an old natural remedy. You swish oil in your mouth to cut bacteria which may help gums stay healthy supporting stronger teeth. Check out this guide to oil pulling.

Cod Liver Oil

Packed with vitamin D and A, it boosts calcium absorption and enamel repair for tougher teeth.

Calcium Hydroxyapatite Toothpaste

Puts calcium and phosphate right on your teeth, rebuilding enamel and making them harder and less prone to damage and decay.

And there you go, everything I learned the hard way on how to strengthen teeth and gums with nutrient rich food PLUS good brushing and flossing.

Do save to come back to and for more simple health tips check out my other oral health and nutrition posts and follow me on Pinterest.

Remember, this is NOT medical advice. See a dentist for teeth issues.