A Simple Daily Oral Care Routine That Dentists Recommend
The step-by-step habits with the strongest evidence for healthy teeth and gums: brushing, cleaning between teeth, diet and check-ups.
This article is general information, not dental or medical advice. If you have symptoms, please see a dentist.
1. Brush twice a day with fluoride toothpaste
Brush for about two minutes, last thing at night and at one other time during the day. Adults should use a toothpaste with at least 1,350 ppm fluoride (check the tube). Fluoride helps protect enamel against decay.
2. Spit, don't rinse
After brushing, spit out the extra toothpaste but don't rinse with water. Rinsing washes away the fluoride that keeps working on your teeth.
3. Clean between your teeth every day
A toothbrush cannot reach between the teeth. Floss or interdental brushes remove plaque there, which helps prevent gum disease. Ask your dentist or hygienist which size or method suits you.
4. Cut down on sugar
Bacteria in plaque use sugar to make acid that attacks enamel. How often you eat sugar matters as much as how much, so keep sugary foods and drinks to mealtimes where you can.
5. Don't use mouthwash straight after brushing
If you use a mouthwash, use it at a different time of day, for example after lunch, so it does not wash away the fluoride from your toothpaste.
6. Stop smoking
Smoking increases the risk of gum disease and can hide early signs like bleeding gums.
7. Keep up regular dental check-ups
Check-ups find problems early, when they are easier to treat. Your dentist will tell you how often you need to go.
Where do supplements fit?
A balanced diet gives most people the vitamins and minerals their teeth and gums need. Supplements may help fill gaps, but they cannot replace the steps above. If you are considering one, read our guide to vitamins for teeth and gums first.
Frequently asked questions
Should I rinse after brushing?
The NHS advises spitting out excess toothpaste after brushing but not rinsing your mouth straight away, so the fluoride stays on your teeth longer.
How often should I see a dentist?
It depends on your oral health. Your dentist will recommend how often you need a check-up, and people with a higher risk of problems usually need to go more often.
Keep reading
- Vitamins and Minerals for Healthy Teeth and Gums
- Xylitol and Teeth: What the Research Really Says
- 8 Signs You Should See a Dentist (Not Buy a Supplement)
- Dentitox Pro review: ingredients, price and facts
Sources & references
- NHS — How to keep your teeth clean
- NHS — Take care of your teeth and gums
- World Health Organization — Oral health fact sheet
- National Institute of Dental and Craniofacial Research — Tooth Decay
- National Institute of Dental and Craniofacial Research — Gum Disease
- American Dental Association — MouthHealthy