My post about how to remineralize teeth naturally has gotten hundreds of questions and comments over the years, especially about my personal oral health routine. Most commonly, questions are about the specifics I used to help my teeth remineralize or products I used.
Check out the original post for the specifics on how cavities can remineralize and why I chose the products I did, and this post answers the specifics of what I used. If you are new to the idea of remineralization, this interview with a dentist about the body’s ability to remineralize teeth may be helpful too.
I had two small cavities that my holistic dentist was willing to wait on filling, and after using this protocol they had remineralized and no longer needed to be filled. Of course, I am not a dentist and you should check with yours about your own personal oral health, but I’m sharing my experience and routine for informational purposes only.
My Daily Oral Health Routine
This is the oral health routine that I personally follow daily (or most days) that helped remineralize my teeth and that I now use to help avoid any new cavities.
Morning: As soon as I wake up, I do Oil Pulling with Coconut oil. Spit, Rinse Well and Swish with clean water. Important notes- I don’t even swallow this oil and I make sure not to spit into a drain. I usually spit into a container and keep tightly closed until I throw away.
After that, I brush with homemade toothpaste or homemade tooth powder and a Bass Toothbrush.
Then I usually take some Marine Phytoplankton (for energy and cellular health).
Breakfast: Take 1/2 of Fermented Cod Liver Oil/Butter Blend or Regular Cod Liver Oil. Eat breakfast high in healthy fats and proteins.
Lunch and Dinner: I include Homemade Bone Broth, at least two sources of healthy fats, protein and vegetables. (See my recipes for Ideas) or Bone Broth Tutorial for instructions on bone broth. (Or, if you’re short on time, try this storebought organic, grass-fed broth that I love.)
Evening: I use my Wellnesse peppermint silk floss, then brush again with homemade toothpaste or homemade tooth powder and a Bass Toothbrush. If I’m trying to whiten my teeth, I also brush with Activated Charcoal powder, which works wonders!
Bedtime: I don’t eat after 7 pm and try to be in bed between 10-10:30 to allow maximum restorative sleep and optimal hormone production. I sleep on an earthing mat to help reduce inflammation and spray myself with magnesium spray before bed to improve sleep and make sure I’m getting enough of this important mineral. Have trouble sleeping? Check out these four helpful hacks for falling asleep.
- Drink adequate water
- Get 20-30 minutes of mid-day sun exposure for Vitamin D
- Get enough healthy fats from coconut oil, tallow, grass-fed butter and healthy meats
- Consume at least 2 cups of homemade bone broth for the gelatin and minerals
- Daily magnesium intake to intensively boost magnesium levels (this post explains what I used)
- 3-4 eggs with vegetables and meat for breakfast or a gelatin-based protein shake and sometimes healthy coffee with a boost of good fats
- Some form of healthy protein at every meal
- 2 cups (average) of homemade bone broth daily
- 2-4 Tablespoons of Coconut Oil
- 2+ Tablespoons grass-fed butter
- Coconut based snacks like coconut cream
- Various other forms of protein and fat like tallow used in cooking, bison for snack, etc
- 4-6 cups+ of vegetables each day, usually in soups or with meats, including a lot of leafy greens and brightly colored vegetables.
Natural Oral Care Recipes
I also only use natural products on my teeth and gums. This made a big difference for me personally, as I realized after switching to natural oral care products that something in conventional toothpaste was causing the gum irritation I’d had since I’d had braces as a child.
These are the natural oral health products I use:
- My Wellnesse brand remineralizing toothpaste
- My Wellnesse brand charcoal toothpaste
- Remineralizing Toothpaste or Toothpowder
- Simple Whitening Toothpaste Recipe
- Basic Oil Pulling or Coconut Oil Chews
Recommended Oral Health Books
Cure Tooth Decay by Ramiel Nagel
Oil Pulling Therapy by Dr. Bruce Fife
Nutrition and Physical Degeneration by Dr. Weston A. Price
Deep Nutrition by Dr. Catherine Shanahan
Other Helpful Posts
How to Remineralize Teeth Naturally
Oral Affects the Health of the Whole Body (Part 2)
How to Remineralize Teeth Naturally
How to Whiten Teeth Naturally (and Prevent Poisoning)
Should I Take Supplements?
Are You Low on Magnesium? (Probably so!)
Why I Drink Green Jello (Well.. kinda)
Supplements for Children
Supplements for Pregnancy and Nursing
This article was medically reviewed by Dr. Steven Lin, who is a Board accredited dentist trained at the University of Sydney. With a background in biomedical science, he is a passionate whole-health advocate, focusing on the link between nutrition and dental health. As always, this is not personal medical advice and we recommend that you talk with your doctor or dentist.
References and Citations
The Affect of Saliva on Dental Caries, JADA vol. 139. May 2008. (PDF)
Role of Saliva in Oral Health, Epstein JB, Scully C, J Can Dent Assoc. 1992 Mar;58(3):217-21.
The Role of Saliva in Maintaining Oral Homeostasis, Mandel ID, J Am Dent Assoc. 1989 Aug;119(2):298-304.
Dental Caries: a pH Mediated Disease, Hurlburt M, Novy B, Young D, CDHA Journal, Winter 2010. 9-15 (PDF)
Antimicrobial Agents in Saliva: Protection for the Whole Body, Tenovu J, Journal of Dental Research.
Mandel ID (1990). The diagnostic uses of saliva. J Oral Pathol Med 19:119–125.
Nieuw Amerongen AV, Veerman ECI (2002). Saliva—the defender of the oral cavity. Oral Dis 8:12–22.
Hormones and Health, Dr. Warren C. Edwards. (PDF)
Smoking and Sleep Top The List of Lifestyle Factors Affecting Oral Health
Longitudinal Study on the Association between Smoking as a Periodontitis Risk and Salivary Biomarkers related to Periodontitis. (Journal of Periodontology)
The Sleep Connection: Sleep and Disordered Breathing. Gale Skousen, MD
Associations Among Sleep Disturbance, Vitality, Fatigue and Oral Health
Do you have an oral health routine? What steps do you take to keep your smile looking healthy?
Discussion (95 Comments)
I have been drinking lemon water in the mornings for about 6 months now. I think it has done WONDERS for me in so many ways (including, but not limited to: minimal canker sores and rapid healing if I get one, decreased colds and mosquitos don’t like me anymore, to name a few). However, I just had my 6 month dental check up and my sensitivity was through the roof. I have a LOT of recession (genetic predisposition to receding gums… my dad is a dentist and we both take great care of our teeth, but we have the same mouth and fight the same battle). The only thing I can attribute this sensitivity to is the lemon water. Have you (or any other reader) had a similar experience and what did you do for tooth sensitivity at the gum line, outside of crest sensitivity strip or toothpaste (which I’m not partial to, but they have allowed me to actually brush my teeth lightly the last few days). Thanks!
Katie - Wellness Mama
My teeth sensitivity went down drastically after I started oil pulling…
Do you rinse your mouth after drinking lemon water? This is important to do 🙂
Why can’t you combine your oil pulling with the activated charcoal – swish with both the oil and charcoal? Is there a benefit that you know of of keeping them separate?
can you tell me what you do specifically to help take care of your children’s teeth or do you just use the natural toothpaste you make from https://wellnessmama.com/1772/natural-toothpaste/
thanks lovely xK
Thanks for your inspiring story. I have a tooth that is almost all filled in from a sizable cavity, I could stick my tongue into it. Now it is barely detectable. I had stopped eating most chips, crackers, and less of the whole grain bread. I eat mostly food I make myself. I have recently added the cod liver oil capsules. I do eat plenty of organic butter, eggs, and raw milk, plus some coconut butter every day. I think that vitamin deficiencies are the root cause of tooth decay, mainly oil base vitamins A + D, and minerals. I feel that many of the processed foods and flavored drinks actually leach vitamins out of us. I also feel that many of our current health problems are due to this constant low level vitamin deficiency. Just the fact that we spend most of our time indoors under artificial lighting must compromise our vitamin D and thus calcium uptake. I have eaten very healthy for many years and have only recently experienced significant improvement in my teeth. There are so many lies fed to us about food and health that we need great vigilance in wading through all the deceptions. Simple and natural is the best way to go for foods, but some supplements are needed because of our current artificial life styles. It is nice to see this issue being explored and interesting to see what works best. Blessings!!! Kim
I need to give oil pulling a try. Seems to always be a reason to put it off. I created a remineralizing charcoal toothpaste to help whiten and clean my teeth, so the oil pulling would be my next step. Thanks for sharing your routine.
I wanted to know how i could use this plant in treating my gum disease (very sensitive due to receding gums) which has been treated by the dentist but still sore. At the moment, I have been gargling lukewarm water with salt after using several products available in the market. Please tell me the procedures and other options I could take, should it be fresh leaves or dry leaves?
So, with oil pulling, drinking lemon water, etc, where would you fit in taking meds (ie, thyroid meds first thing in the am that require to be taken on an empty stomach)? I wouldn’t want oil pulling to take the meds as a toxin [well, okay, an unwanted toxin] and pull it out, nor would I want the lemon water to dilute it all and flush it out quickly before it got into the bloodstream well. Maybe that’s bad science on my part, but any thoughts/advice?
Maybe between the oil pulling and lemon water… The lemon water is a fairly light flush (otherwise I would not do it everyday… It’s not healthy to do a prolonged heavy flush), and unlike something like chia seeds is not likely to dilute or absorb the medicine. Of course, you could always ask your doctor to double check and be safe about it.
I cannot make myself do the oil pulling, and I have a disease that causes the immune system to attack my mucus and moisture producing glands and membranes. Had read somewhere to mix coconut oil with a tiny amount of H2O2 and a drop of peppermint oil. Have you tried this?
Thank you for all of your recipes and ideas!
Thank you for the recipe. My doctor is considering doing tests to diagnose me with Sjogren’s (I have the antibodies, some symptoms and I already have Hashimoto’s).
If anyone knows any other recipe for the mouth for this condition or similar that contains natural ingredients and would help with oral health, please do post, it would be greatly appreciated!
I can’t stand the idea of swishing oil in my mouth for even 2 minutes. Can I skip this step? Also, how soon after drinking lemon water can I have coffee? Thanks!
I think you are amazing and you do a great service for us out here in internet land! But your suggestions in this last post tell me that you do not work outside the home. To complete your suggestions daily are impossible for us who work 13 hr shifts in a toxic buildings
(most health care workers). More realistic suggestions for working women and Moms would be appreciated.
I’m sure Katie built this routine over time, not all at once and so it would be more habitual and easier over time. And a routine for a schedule like yours would look very different. I too have struggled a lot to find time to implement all the ideas for health I have for my family with work and all…. I will never do it all but I am excited when something works.
It helps to find just one thing to implement for a week and then assess on a slower day I think- Like just putting a note on the mirror to try oil pulling.
If I look at my calendar for when I will fit food in my life and write it down, that helps too- when I will grocery shop, when I will have time to plan out some meals or prep some sack lunch things to help in the rush to come (If there even is such a time that week. Some weeks just have to be ‘wing it’ weeks.)
I have been able to add in some bone broth by finding a night I have the most time here and there and scheduling a whole chicken with salad and a veggie. After the meal, I take off any remaining meat to use later and freeze it if I won’t use it that week. I then throw the bones in the crock pot with salt and pepper, maybe some other things, overnight. In the morning I strain out the bones. Then I can put the broth in the fridge for later, or throw part of it back I the crockpot for a base for a soup for dinner. I try to make enough soup for leftovers for lunches. This took a lot of time the first time, but I am getting faster at it and it gives me a start on about 4 meals for the week!
A lot of people work from home nowadays. My heart goes out to you regarding your 13 hour days in a toxic environment. I hope, assuming this is a problem for you, that down the road your life can become more conducive to healthful living! <3