Vitamin C is one of the most popular supplements that you'll find out there. As you might know, people take it to help improve their immune system, improve their skin, and protect their bodies from damage. But here's something that you might not know - too much vitamin C can actually harm your teeth. While it's good for your health, it might not be so friendly to your smile.
Vitamin C supplements are actually pretty acidic, and they can slowly wear down the enamel on your teeth. This happens quite a bit with those chewable tablets or fizzy vitamin drinks. Dentists see patients who've damaged their teeth just by taking their vitamins. The thing is, you probably won't see this damage. It slowly builds up over time until one day, your teeth start feeling sensitive or looking discolored. The good news is you can still get enough vitamin C in your diet without putting your teeth in danger.
How you take your vitamin C matters if you want to get all its health benefits without hurting your teeth.
Let's look a bit closer at what happens when vitamin C meets your tooth enamel.
Does Vitamin C Affect Enamel?
Vitamin C helps your body in different ways. But taking too much of it can be hard on your teeth. The main issue here is that vitamin C is naturally acidic - this acid can usually wear away the outer layer of your teeth over time. When your teeth come in contact with anything that has a pH below 5.5, the enamel begins to break down.
Most of the vitamin C supplements and vitamin C-rich foods tend to have a pH that falls below this 5.5 mark. Just remember that your teeth face non-stop acid exposure when you chew on vitamin C tablets or eat some acidic fruits. The acid slowly dissolves the minerals in your tooth enamel. That process happens so gradually you probably won't see any changes.
If you take high doses of vitamin C every single day, you might see more tooth damage as time passes. Your teeth could become very sensitive when you eat or drink something hot or cold. You might also see your teeth looking more yellow or see-through around the edges. These changes actually tell you that your enamel is thinner over time.
How you take your vitamin C can affect your dental health. Chewable tablets damage your teeth more than the pills you just swallow because they make direct contact with your teeth. Watch out for vitamin C drinks and powders, too. This is especially true if you sip them slowly all day long - this non-stop exposure doesn't give your mouth enough time to recover between the acid attacks.
You might not know that vitamin C is harming your teeth until the damage is already done. Even your dentist might not connect your tooth problems with your vitamin supplements. They often think that other acidic foods or drinks are causing the problems they see. A friendly reminder: tell your dentist about the supplements you take during your standard visits.
The good news is you can still have healthy gums and strong teeth. The timing of your vitamin C matters quite a bit here. Try taking your supplements with your meals when your mouth naturally produces more saliva. Your saliva works as a natural protector by washing away the acids and helping to restore the normal pH in your mouth.
Does Excess Intake Damage Your Teeth?
It's not the vitamin itself that's causing the damage - it's how acidic it is.
When you use chewable tablets or gummies with vitamin C, they can hang out in your mouth longer than the regular pills do. That contact time gives the acid even more opportunities to wear down your tooth enamel.
Think about what happens when you suck on some vitamin C tablets or drink lots of orange juice. The acid generally sits on your teeth and then starts to dissolve that hard outer layer. Here's the thing about your enamel - once it's gone, your body just can't make more of it. In most cases, when that protective layer disappears, the softer part underneath (called dentin) gets exposed, and you'll probably see your teeth becoming more sensitive.
You might feel a sharp pain when you're eating hot or cold foods after lots of vitamin C products - this is the first sign of some enamel damage for you. Do you see your teeth looking a bit yellow or feeling rough when you run your tongue over them? These warning signs tell you that something's happening to your teeth, and you should pay more attention to it.
Dentists see this all of the time - patients with damaged teeth from their well-intentioned health habits. Taking your vitamin C right before bed puts your teeth at extra risk. Your mouth makes less saliva while you sleep, so you don't have as much natural protection against the acid. Don't expect to see the damage, though. It sneaks up on you slowly, bit by bit, over months or even years.
How you take your vitamin C matters for the health of your teeth. The best strategy is to try swallowing the pills with some water instead of the chewable options - it's much gentler on your enamel. Also, make sure to rinse your mouth thoroughly afterward to wash away the acid. You can use a straw to help the liquid bypass your front teeth altogether when drinking vitamin C-rich juices.
Scientists have found that anything that's acidic with a pH below 5.5 can dissolve the minerals in your teeth. The majority of vitamin C supplements and drinks are more acidic than this level. When you expose your teeth to these acids on a regular basis, the small structures inside start to change and weaken over time. Keep in mind that you won't see or feel these changes - the damage is actually happening long before you see any of the symptoms. Remember this the next time you're taking your supplements.
How Do You Protect Your Enamel?
You can still get the benefits of vitamin C without damaging your teeth with just a few easy tricks. Swallow your vitamin C tablets whole instead of chewing them so the acid generally never touches your teeth. When you drink some orange juice or any vitamin C drinks, try to use a straw - this helps the liquid go past your front teeth and keeps them much safer from acid exposure.
Also, rinse your mouth with some water after taking any form of vitamin C to wash away the acids that could be on your teeth. Hold off on brushing for at least 30 minutes after any vitamin C exposure. Your enamel gets softer from the acid, and brushing too soon might push those acids deeper into your teeth instead of actually helping.
Just remember that when you actually take your vitamin C matters for your teeth. Take your supplements with some food instead of on an empty stomach, as meals normally help to neutralize acids. Try taking your vitamin C with dinner instead of right before your bedtime. Your mouth usually doesn't make as much saliva while you sleep, which means that acids can sit on your teeth longer and cause more damage overnight.
As a good practice, protect your teeth with a fluoride toothpaste that strengthens your enamel against acids. For the higher vitamin C doses, your dentist might recommend some toothpastes that help to rebuild minerals in your teeth. Also, chew some sugar-free gum between your meals to get your mouth to make more saliva. This natural rinse helps to wash away the acids and starts to fix the small areas of enamel damage.
You should drink some water throughout your day to avoid a dry mouth. Your mouth naturally defends itself much better against the vitamin C acids when it stays moist. By the way, ask your dentist about some dental sealants, too. These protective coatings can create a barrier that helps to protect your teeth from acids and other harmful substances.
Let me stress that you shouldn't skip your standard dental check-ups. That's also the case if you take lots of vitamin C supplements. Your dentist can routinely catch the early signs of enamel wear before you see any damage yourself. They might give you some professional fluoride treatments to give your teeth added protection against the vitamin C acids.
Are There Safer Ways to Get Vitamin C?
You can usually get your vitamin C without putting your teeth at risk. There are several ways to get this vitamin that won't harm your tooth enamel. Let's look at some highly recommended options that might work instead.
Do you currently take chewable vitamin C tablets? You might want to try the non-chewable pills instead. These pills go straight down your throat without ever touching your teeth. Just swallow them with some water, and they'll never have any time to harm your enamel.
Whole foods generally give you the best source of vitamin C, though people don't know this. You've probably heard before that oranges and other citrus fruits have vitamin C. But did you know that bell peppers actually have even more vitamin C than oranges do? They're also less acidic, which makes them gentler on your teeth.
Berries, broccoli, and tomatoes also pack in lots of vitamin C for you. Your body tends to absorb the vitamins from real food better than from pills, too.
If you still need to take some supplements, look for vitamin C products labeled as "buffered." These products have added minerals that help to cut down on the acidity. Your stomach and teeth will thank you - buffered versions are much gentler than standard vitamin C supplements.
When you take your vitamin C also matters for your teeth. Try having it with your meals instead of on an empty stomach. The food helps to balance out the acids and can give you a protective layer for your teeth.
Want a highly recommended tip from nutritionists? Try to spread your vitamin C intake throughout the whole day. Your body actually absorbs smaller doses better than one big dose - it's also kinder to your teeth because they aren't exposed to as much acid at once.
Remember to drink lots of clean water after having anything acidic. The water normally helps to wash away the acids that could harm your teeth. Also, try to hold off on brushing for about 30 minutes after acidic foods or drinks - this can give your enamel some time to recover.
Keep It All Natural
Your teeth can generally stay healthy when you find the right balance in your care schedule. Vitamin C usually helps your body in different ways. But you'll want to be careful about how you take it to protect your tooth enamel. Something as easy as changing when you brush your teeth can make a real difference for you. These small adjustments to your habits will lead to better dental health over time.
You don't need to stay away from vitamin C. Actually, just try to use it more in your life. Try rinsing with some water after taking your supplements, wait about 30 minutes before brushing, and pick some gentler forms of vitamin C. These easy steps will normally let you get the nutrients you need without harming your teeth. You should know that people adjust their routines after learning this kind of information, and you might find it helpful, too.
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