In addition to proper dental care, your teeth require adequate amounts of several vitamins to stay healthy. Vitamins can be consumed through diet or as supplements.
Vitamin D
You need vitamin D to maintain strong, disease-resistant teeth and jawbones. Vitamin D is found in sardines, salmon and vitamin D fortified milk. Your skin also absorbs vitamin D from sunlight. The National Academy of Sciences has increased the dietary reference intake for vitamin D from 200 IU to 400 IU for people ages 51 to 70, and 600 IU for those 70 and older. If you're in doubt about whether you are getting enough vitamin D in your diet, are over the age of 65, or if you don't spend much time outdoors, you can take a vitamin D supplement to help prevent tooth loss.
Vitamin C
Vitamin C is important for the health of the connective tissue, or collagen, in your gums. A lack of vitamin C can cause you to get scurvy, a condition resulting in swollen and bleeding gums, accompanied by tooth loss. The good news is that you can get vitamin C from many fresh fruits and vegetables, particularly fresh green, red, yellow and orange peppers; potatoes; tomatoes; broccoli, kiwi; and citrus fruits, including orange juice. Vitamin C is water soluble, which means your body doesn't store it and you need to consume some every day. The highest levels are suggested for men and women over the age of 19, and are 90mg for men and 75mg for women per day. If you smoke, you are at higher risk for vitamin C deficiency. You can take either natural or synthetic vitamin C, also called ascorbic acid, in tablet, capsule, chewable and liquid forms.
Beta-Carotene
Your body turns the beta-carotene you eat into vitamin A. Vitamin A is important for bone growth. It is also necessary for your tooth development and healthy tooth enamel. You can easily recognize foods rich in beta-darotene by their orange color. Foods high in beta-carotene include sweet potatoes, carrots, pumpkins and cantaloupe. Dark green leafy vegetables such as spinach are also high in beta-carotene. Recommended Dietary Allowances for vitamin A and beta-carotene are 5,000 IU, or 3mg, for men, and 4,000 IU, or 2.4 mg, for women. You can take beta-carotene or vitamin A as an over the counter supplement, but it is better for you to get these vitamins by consuming a well-balanced diet.
