6 At-Home Teeth Whitening Methods
Getting rid of yellow teeth requires little effort if you exercise consistent and effective dental hygiene habits. Consider these options to get a whiter smile in the comfort of your home.
Oil Pulling
Oil pulling is a gentle, natural way to detox your mouth and reduce stain-causing bacteria, especially if you have tooth sensitivity.
Coconut oil has natural anti-inflammatory and antioxidant properties. Swishing it around your mouth activates enzymes in your saliva that help pull toxins from your teeth and gums.
Research even shows that oil pulling for just one week can lower levels of Streptococcus mutans, which causes cavities and black tooth stains.
Practice oil pulling every day. Here’s how:
- Put a tablespoon of coconut oil into your mouth
- Swish for 30-60 seconds, rigorously moving it between your teeth
- Make sure you don’t swallow the oil
- Spit into the trash can, not the sink
- Repeat this practice every morning before you eat breakfast or brush your teeth
Oil pulling is a better alternative to mouthwash, as most mouthwashes destroy the bacteria in your mouth, both bad and good. This is especially true for kinds that contain alcohol.
And just a note: You do not need to practice oil pulling for 5-20 minutes. This is not necessary to gain the benefits of this anti-inflammatory practice, and it makes it a much easier habit to follow!
Hydrogen Peroxide
Hydrogen peroxide has long been the go-to home whitening method in the dental world. Now that more information is available about the oral microbiome, it’s important to understand the potential risks.
While hydrogen peroxide is an effective bleaching agent, it kills harmful and beneficial bacteria. Since your mouth depends on a healthy balance of good bacteria, using peroxide too often can do more harm than good.
Highly diluted hydrogen peroxide removes surface-level stains from your enamel, but even low concentrations can alter tooth enamel. Natural whitening techniques erode the enamel far less than hydrogen and carbamide peroxide products.
Because of this, hydrogen peroxide is a whitening technique that comes with a caution, only use at a low concentration (5%). It’s not a healthy solution for quick, same-day whitening. It’s also best to use when applied directly to teeth, where it has minimal contact with your gums and tongue.
Fruits & Vegetables
While some fruits, like cherries and pomegranates, stain your teeth, others can actually whiten your teeth naturally and strengthen them.
Pineapple and mango contain enzymes like papain and bromelain, which support a healthier smile. These enzymes help break down the protein layer on your teeth that plaque-causing bacteria cling to, reducing buildup and stains. Even toothpaste made with these fruit-based enzymes can help whiten teeth.
Adding fruits like these, and other healthy foods, to your diet is a simple, natural way to support dental health and prevent gum disease.
Trendy DIY methods like rubbing banana peels or using a strawberry and baking soda mixture have gained popularity online, but their whitening effects are often overstated. These methods may help remove some surface-level buildup, but they don’t change the color of your teeth.
Whitening Toothpaste
Many whitening toothpastes use baking soda, which removes yellow surface stains from teeth. Others use bleaching agents like hydrogen peroxide and carbamide peroxide, which can provide a mild bleaching effect but can also cause tooth sensitivity and gum irritation.
Simply use whitening toothpaste the same way you use regular toothpaste. Squeeze a bit onto your toothbrush and brush as usual to gradually remove stains.
A disclaimer on whitening toothpaste: Most traditional ‘whitening toothpaste’ uses ingredients that have no business in your mouth because they disrupt your sensitive oral microbiome. Getting whitening treatments from your dentist (or a custom tray made by your dentist) is safer and far more effective if you want a significant, fast whitening effect.
Baking Soda
Baking soda is a mild abrasive that helps polish the surface of your teeth. Studies show it can reduce plaque and lift surface stains, making your smile noticeably brighter. Research also confirms that it’s safe on your enamel when used correctly!
To use baking soda:
- Form a paste with one part baking soda to two parts water, usually about one teaspoon of baking soda and two teaspoons of water
- Use a toothbrush to apply the paste evenly across your teeth
- Brush gently with a soft-bristle brush before rinsing
You can use this as part of your hygiene routine two to three times per week for a brighter smile!
Whitening Kits & Strips
Many turn to at-home teeth-whitening products, but most over-the-counter options use hydrogen peroxide as their primary ingredient.
It’s important not to overuse these whitening methods. Overexposure to harsh bleaching agents can cause tooth sensitivity and potentially damage enamel. Check the ingredients in your whitening kits and strips, and be mindful of how often you use them. Whenever possible, avoid allowing whitening strips to touch your gums (as this is a very easy way to cause gum irritation).
