Using baking soda to clean your teeth can help diminish plaque and brighten teeth, among other advantages. However, there are drawbacks, including the absence of fluoride.
Baking soda, also known as sodium bicarbonate, is a fine white powder with a myriad of household applications. Best known as a rising agent, baking soda can do much more than help baked goods puff up.
One common use is as an oral cleanser and whitener. But is it as safe and effective as everyday toothpaste?
Below is an overview of the benefits and limitations of applying baking soda to your teeth, plus guidance on how to use it safely to remove plaque and harmful oral bacteria.
Does baking soda act like toothpaste?
Yes. While baking soda won’t protect against cavities as thoroughly as a fluoride toothpaste, it is regarded as an effective cleaning agent for teeth.
Toothpastes that include baking soda have been shown to possess antibacterial qualities, which can help shield your teeth from decay.
What are the benefits and drawbacks?
Here’s what research and dental experts say about the pros and cons of incorporating baking soda into your oral hygiene routine.
Advantages
Reduces plaque and gingivitis
Plaque consists of bacterial colonies that adhere to tooth surfaces and can lead to issues like gingivitis and cavities. Plaque is an example of a dental biofilm.
When you brush with baking soda, the particles help scrub that biofilm, lowering the bacterial load and assisting in the prevention of damage to teeth and gums.
May lower bacterial growth
Certain harmful oral bacteria prefer more acidic surroundings.
A study found that rinsing with a baking soda and water mixture raises the pH in your mouth, making it less acidic. Consequently, using baking soda as a brushing agent may make it tougher for cavity-causing bacteria to flourish.
Whitens teeth
Baking soda has inherent whitening qualities and has been shown to be effective at lifting stains from teeth, which is why it appears in many commercial toothpastes.
Several studies indicate that baking soda acts as a mild abrasive capable of removing surface stains from teeth.
Fluoride-free alternative
Excessive fluoride intake can be harmful, especially for children younger than 6. That said, fluoride poisoning is uncommon and typically only a risk when a very large quantity is ingested.
High fluoride exposure can lead to symptoms like stomach pain, vomiting, diarrhea, and in extreme cases affect the kidneys and heart. For this reason, some people choose tooth-cleaning options such as baking soda that don’t contain fluoride and its potential toxicity concerns.
Cost-effective
Baking soda is inexpensive—around 52 cents per ounce—and easy to find at drugstores, supermarkets, and big-box retailers.
Disadvantages
Unpleasant taste and texture
For many, the main drawback of using plain baking soda or a baking soda paste is the less-than-pleasant flavor. Its gritty texture can also feel like sand in your mouth—which most people dislike.
If you want the benefits of baking soda with a more pleasant feel, consider commercial toothpastes that list baking soda among their ingredients.
If texture isn’t an issue but the salty taste bothers you, adding one or two drops of peppermint oil to the baking soda paste can improve the flavor.
Less powerful whitening
Baking soda is only a mild abrasive. Although the American Dental Association (ADA) regards it as safe for enamel and dentin, some reviewers give it modest marks as a whitening agent because it may not eliminate stains as effectively as other options.
If baking soda doesn’t yield the whitening results you expect, you might try products that include hydrogen peroxide or finer abrasive technologies.
No fluoride
ADA-approved toothpastes contain fluoride to help reduce cavities.
Fluoride is a naturally occurring element found in water, air, bones, and teeth, and adding fluoride in toothpaste offers extra defense against decay.
Relying solely on baking soda as your toothpaste means you miss out on the topical fluoride present in many commercial toothpastes, which may leave you with less cavity protection.
How to use baking soda to clean your teeth
To brush with baking soda, gather the following:
- a toothbrush
- a small bowl or shot glass
- baking soda
- water
What about toothpaste that contains baking soda?
If you prefer both the polishing effects of baking soda and the refreshing flavor of conventional toothpaste, many commercial toothpastes include baking soda as an ingredient.
Multiple studies show that these formulations are more effective at removing plaque than toothpastes without baking soda.
Shop for baking soda whitening toothpastes online.
Other teeth-whitening options
Products with hydrogen peroxide whiten teeth by oxidizing yellow and brown surface stains. The most potent peroxide treatments are administered in dental offices because precautions are needed to protect gums and tongue from the oxidizing agent.
Milder over-the-counter peroxide products exist but may require several applications before visible improvement. See the ADA-approved at-home whitening products for options you can use at home.
There is some research suggesting natural remedies such as coconut oil, lemon peel, and activated charcoal might whiten teeth. Still, consult your dentist first to confirm these approaches are safe for your enamel and overall oral health.
Shop for teeth bleaching products online.
The bottom line
Baking soda is a cheap, accessible tooth cleaner. As a mild abrasive, it can lighten certain surface stains and help remove plaque. However, because it lacks fluoride, it does not protect against cavities as well as standard fluoride toothpaste.
While some people dislike the salty taste and gritty mouthfeel, baking soda’s affordability, ability to raise oral pH, and gentle abrasive action make it a reasonable option for those who want to avoid fluoride toothpaste or to use baking soda alongside a fluoride toothpaste.
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