Strong bones and healthy teeth are the cornerstones of overall well-being, yet many overlook the critical role nutrition plays in maintaining them. While calcium often steals the spotlight, a host of essential vitamins are equally necessary for ensuring your bones and teeth remain strong. Neglecting any of these key nutrients can lead to serious issues, such as tooth decay, fractures and weakened bones.
Ready to fortify your smile and strength? Here are five powerhouse vitamins that support bone and dental health:
Vitamin A
Vitamin A is essential for maintaining oral health as it facilitates the synthesis of keratin, a critical protein found in tooth enamel. A deficiency may result in sensitivity in your gums and teeth, swollen or inflamed gums, and bleeding when brushing or flossing. Additionally, vitamin A plays a significant role in improving bone health.
Sources of Vitamin A
Animal sources
Good sources of preformed vitamin A (retinol) include liver, fish oils, egg yolk and fortified dairy products.
Plant sources
Beta-carotene, which the body converts to vitamin A, is abundant in orange and yellow vegetables like carrots, sweet potatoes, and pumpkins.
Supplements
While vitamin A supplements are available, they should be taken with caution to avoid overdosing.
Vitamin B12
Vitamin B12 is vital for calcium absorption, which is crucial for maintaining strong teeth and bones. A deficiency can lead to tooth loss and weakened gums, increasing the risk of dental caries and gum disease, particularly in children. B12 also supports bone tissue maintenance.
Sources of Vitamin B12
Animal sources
Vitamin B12 is found in meat, fish, poultry, eggs, and dairy products.
Fortified foods
Plant-based milks and cereals with added B12 are excellent choices for vegans and vegetarians.
Supplements
B12 supplements can help prevent deficiency in those with limited animal product intake.
Vitamin D
Vitamin D is essential for bone and dental health as it aids in calcium absorption and supports the mineralisation of teeth and bones. A deficiency can lead to weaker teeth, a condition known as “rachitic teeth,” and insufficient calcium deposition in the bones.
Sources of Vitamin D
Sunshine
Your skin produces vitamin D when exposed to sunlight. Generally, spending 10 to 30 minutes in direct sunlight several times a week is sufficient.
Food sources
Eggs, fortified milk and cereals, mushrooms, and fatty fish like salmon and mackerel are good dietary sources.
Supplements
If you struggle to obtain enough vitamin D from your diet or live in a location with limited sunlight, consider taking a supplement.
Vitamin C
Vitamin C is necessary for healthy gums and strong teeth as it contributes to collagen synthesis, which supports the structure of teeth. A deficiency can weaken your overall strength and lead to brittle bones.
Sources of Vitamin C
Fruits
Strawberries, kiwis, guava, and citrus fruits such as oranges, lemons, and grapefruits are high in vitamin C.
Vegetables
Brussels sprouts, tomatoes, bell peppers, and broccoli are also excellent sources.
Supplements
If you’re having difficulty getting enough vitamin C from your diet, numerous supplements are available.
Vitamin K
Both vitamins K1 and K2 are essential for good oral health. Vitamin K activates proteins involved in bone mineralisation, which is crucial for the synthesis and maintenance of bones and teeth. Specifically, Vitamin K2 aids calcium absorption and has a protective effect on bone health.
Sources of Vitamin K
Leafy greens
Vitamin K can be found in kale, spinach, collard greens, and broccoli.
Animal products
Vitamin K2 is also present in egg yolks, dairy products, and liver.
Together with calcium, the vitamins mentioned — D, K, C, A and B12 — contribute to strong enamel, healthy gums and bone density. Aim to incorporate these vitamins into your diet alongside regular exercise to keep your teeth and bones strong.
