This blog has been reviewed and approved by Dr Robert Lee, a dental professional of 35 years
Everybody wants a perfectly white smile, but with the everyday wear and tear that your teeth experience, it can seem like a big ask to maintain white teeth at home. Many of the foods we eat, drink, and enjoy can stain our teeth, and habits like smoking or vaping can contribute to tooth decay and yellowing.
In recent years, professional tooth whitening has become the de-facto option for many looking to reverse the effects of their diet and habits on their teeth, but this is not your only option. Lightening teeth at home can be a simple task, and often involves just a few steps and lifestyle changes to take effect.
Keep reading to find out how to whiten your teeth at home, and the best tips and tricks to maintain a perfect smile.
Dietary changes can brighten your teeth
Teeth whitening at home can be as simple as a few dietary changes. You do not necessarily have to completely cut out foods that can stain your teeth, but reducing your intake and managing habits is an easy way to whiten your teeth at home.
Here are some everyday changes that can help improve the appearance of your teeth:
Cut down on tooth-staining beverages such as coffee, tea, and wine.
Reduce the consumption of beverages with tannins and dark pigments like sodas and juices.
Decrease the consumption of acidic or citrusy foods.
Avoid cigarettes and any products containing nicotine.
If you do carry on consuming any of these foods, it is a good idea to brush your teeth 30 minutes after consumption. Managing your diet, and regularly brushing to reduce the effects of acid are some of the easiest ways to naturally whiten your teeth and a great first step to take.
Why not try oil pulling?
Oil pulling is another natural, at home method that has been claimed to lighten teeth. It is an ancient method of keeping the mouth clean and should be used alongside brushing and flossing, not instead of.
To perform an oil pull, swirl an oil of your choice around your mouth for 5-20 minutes. The most popular oils for this practice are coconut oil, sunflower oil, and sesame oil.
There is no scientific evidence supporting the effectiveness of oil pulling for teeth whitening. However, anecdotal evidence suggests it may clear stains away from teeth. It is safe, and worth trying if you are looking for a way to naturally lighten your teeth, but it should never replace brushing with a fluoride toothpaste and flossing.
Brush your teeth with baking soda
Using baking soda to whiten your teeth is another home remedy that many may be familiar with. For many years people were sceptical of the effects of baking soda, due to its presumed abrasiveness, but recent studies1 have shown it is perfectly safe and harmless to use as a teeth lightener.
Brushing your teeth with baking soda gently polishes away stains and combats bacteria meaning it not only reduces yellowing but can also minimise the risk of tooth decay. As a result, baking soda is perhaps the easiest way to naturally whiten teeth, and an easy step to incorporate into everyday life.
Hydrogen peroxide
Hydrogen peroxide is a natural bleaching agent that can be found in lots of commercial teeth whitening products. It is a mild type of bleach that can remove stains and yellowing from the teeth when used in moderation.
To use hydrogen peroxide for teeth whitening dilute a 3% solution, to a weaker 1.5% solution with some water. Then, use this solution as a mouthwash, or mix the solution with baking soda to create a whitening toothpaste.
Strawberries
A little-known home remedy for lightening teeth uses strawberries and baking soda. Strawberries contain malic acid which can help exfoliate teeth and make them appear whiter. When mixed with baking soda (an abrasive), a smashed strawberry can make teeth appear whiter temporarily, but this combination is unlikely to penetrate deep stains on the teeth.
If you decide to use this method to naturally whiten teeth, limit your use to once or twice a week, to minimise the risk of acid damage to the teeth and enamel.
Good oral hygiene
Ultimately, the best way to whiten your teeth at home is to maintain good oral hygiene, with regular professional dental check-ups and polish routine.
Brush 2X/day with a Whitening Toothpaste: Oral-B 3D White Arctic Fresh toothpaste is clinically proven, removes up to 87% of surface stains to help you reveal a brighter smile.
Switch to an Electric Toothbrush: Electric toothbrushes, like those of the Oral-B iO Series, remove surface stains for whiter teeth as early as day 1 of brushing. Plus, several in the series come equipped with a Whitening Smart Mode.
Floss Daily: Once-daily flossing helps to remove plaque between the teeth, reducing the risk of staining and tartar.
Regular professional dental cleanings also help maintain good oral health and ensure your teeth stay as white as possible. Good dental hygiene routines are the basis of all-white teeth and the only way to maintain lightened teeth. Taking good care of your teeth at home will significantly reduce your need for professional tooth whitening, so keep these steps in mind, and do your best to follow them.
FAQs
How to whiten teeth overnight?
You cannot whiten teeth instantly overnight, but you can use toothpaste, baking soda, and hydrogen peroxide to whiten teeth incrementally.
How do dentists whiten teeth?
There are several methods dentists use for tooth whitening. Some of the most common are whitening gels and laser teeth whitening.
How white should teeth be?
Teeth vary in whiteness from person to person, there is not an exact shade of white that your teeth should be. Aim for a colour that makes you comfortable.
Why does teeth whitening cause sensitivity?
Some methods of teeth whitening are linked to sensitivity, especially those that use high concentration hydrogen peroxide. Hydrogen peroxide can damage tooth enamel if used excessively and incorrectly, and this can cause sensitivity.
