Optimize Oral Health: Dairy’s Role in Strong Teeth and Gums

When you think about ways to support your dental health, you likely think of proper brushing, flossing and regular dental check-ups. But believe it or not, along with keeping your teeth clean, your diet may impact your dental health, too.

Consuming a diet rich in certain nutrients may have a profound impact on the health of your teeth and gums, while limiting certain foods (we’re looking at you, super-sugary candy and sodas) may reduce the risk of cavities and other oral health issues.

When it comes to deciding what to eat to support the health of your pearly whites, milk and cheese should top your list. Want to know why? Read on to learn why eating dairy foods is an important part of your dental health journey, and get tips to help keep your chompers in tip-top shape.

Nutritional Components of Dairy

Dairy foods like milk and cheese are nutritional powerhouses, providing key nutrients that support our overall health. Some of the many macro- and micro-nutrients in dairy foods are essential for supporting healthy teeth.

Calcium

Calcium plays a crucial role in maintaining dental health. It’s essential for teeth and bones, making them strong and durable. A calcium-rich diet builds strong teeth and keeps them healthy for life. Furthermore, calcium supports jawbone density, ensuring that teeth are firmly anchored.

Some evidence suggests that consuming more calcium may help reduce the risk of developing periodontitis, which is a serious gum infection that damages the soft tissue. Without treatment, periodontitis may destroy the bone that supports your teeth. Other data shows that adults who consumed at least 1,000 mg of calcium daily lost fewer teeth than those who did not consume that much of this mineral.

The Recommended Dietary Allowance (RDA) for calcium for adults ranges from 1,000 to 1,300 mg per day, depending on sex, age and pregnancy status. One 8-ounce glass of Organic Valley 2% Reduced Fat Milk provides 290 mg of calcium, which is 20% of the daily value.

Vitamin D

Vitamin D plays a crucial role in maintaining dental health. This essential nutrient aids in the absorption of calcium and phosphorus, minerals that are vital for the development and maintenance of strong teeth and bones. Plus, vitamin D has anti-inflammatory properties that help reduce the risk of infections in the mouth. Some evidence shows that vitamin D deficiency is associated with various oral health disorders, including periodontitis. In children, severe vitamin D deficiency can lead to mineral loss in teeth. This may weaken the tooth’s enamel, increasing the risk of cavities.

Evidence suggests that children with vitamin D deficiency may have a 22% higher risk of dental cavities than those with normal vitamin D levels. Other evidence showed that vitamin D intake may promote a tooth’s ability to remineralize. “Remineralize” means to deposit minerals, primarily calcium and phosphate, in the tooth enamel. This process strengthens and hardens it.

The Dietary Recommended Allowance for vitamin D is 600 IU for people over the age of 1 year old. One 8-ounce glass of Organic Valley 2% Reduced Fat Milk provides 2.5 mcg of vitamin D, which is 15% of the daily value.

Phosphorus

Phosphorus plays a critical role in maintaining dental health by contributing to tooth formation and health. This mineral works closely with calcium to build strong tooth enamel, which protects teeth from decay. A phosphorus deficiency can lead to weakened tooth structures and increased susceptibility to cavities and other dental problems.

The RDA for phosphorus is 700 mg for adults over the age of 19.

Magnesium

Magnesium plays a crucial role in dental health, contributing significantly to teeth's strength and durability. This essential mineral aids in the body’s absorption of calcium, which is vital for the development and maintenance of strong tooth enamel. Even if you are consuming enough calcium, data shows that soft dental enamel, which may be linked to tooth decay, can occur among people who don't consume enough magnesium. Some data suggest inadequate magnesium may also be linked to an increased risk of periodontal disease.

The RDA for magnesium ranges from 310-420 mg per day for most adults.

Casein

Casein, a protein found in milk and dairy products, may play a noteworthy role in promoting dental health. This protein has been shown to have protective properties that help reduce dental caries — a disease that demineralizes tooth structure.

When casein interacts with the surfaces of teeth it creates a protective barrier that prevents harmful bacteria from sticking to your teeth. Casein also helps the remineralization process. It does this by supplying essential calcium and phosphate, which are critical for maintaining the integrity of tooth enamel.

Lactoferrin

Lactoferrin is a protein found in cow’s milk, as well as milk from other animals. It is also found in saliva. Lactoferrin may play a vital role in dental health, thanks to its potent antimicrobial properties. Evidence suggests it may play a role in bone formation in the jawbone. Plus, lactoferrin may offer anti-cavity activity due to its antibacterial effect. Cow-based lactoferrin (bovine lactoferrin) inhibits the attachment of cavity-causing compounds to teeth coated with saliva, helping reduce the risk of cavities. Bonus, lactoferrin may also have gut health-supporting properties!

Fun fact: Cow’s-based lactoferrin is often used as an ingredient in many toothpastes.

Dairy Products and Their Specific Benefits

Dairy products are known for containing dental health-supporting nutrients such as calcium and magnesium. Some noteworthy options include:

Dairy Milk

Dairy milk is the darling of dental health foods — and rightfully so. One of the key advantages of dairy milk is its high calcium content, which plays a crucial role in maintaining strong teeth and preventing tooth decay. Additionally, dairy milk is fortified with vitamin D, which helps your body absorb calcium, further supporting dental health.

Dairy milk also contains casein, magnesium and other dental health-supporting nutrients.

Although many (not all) plant-based milks are fortified with calcium and vitamin D, the bioavailability of these supplements may vary. Furthermore, these alternatives often lack casein, which is unique to dairy milk and protects enamel. Comparative studies suggest that plant-based products do not match dairy counterparts when it comes to maintaining and improving dental health.

When choosing your dairy milk, choosing organic options, like those offered by Organic Valley, can ensure that you are not exposing your body to potentially harmful synthetic pesticides, hormones or other bad things.

Organic Valley Grassmilk® provides conjugated linoleic acid (CLA), a fatty acid that may support dental health, too. CLA may possess anti-inflammatory and antimicrobial properties, which may be beneficial in preventing periodontal diseases and reducing dental plaque. Inflammation and bacterial growth are significant factors in the development of gum disease, so incorporating CLA into your diet could potentially support better oral health.

Cheese for Dental Health

Cheese is beneficial for dental health for several reasons. Like all dairy foods, cheese is a source of calcium and phosphorus, two key nutrients that support dental health. But that isn’t the only thing cheese can offer when it comes to dental health.

Chewing cheese stimulates saliva flow. The saliva buffers the acids formed in plaque, which may lead to fewer cavities. Due to the diluting action of cheese-stimulated saliva, the rate of sugar clearance, or the process by which sugar found in the mouth is reduced, is also increased.

Research has also suggested that chewing cheese may reduce the levels of bacteria that may cause dental cavities. Plus, the casein protein found in cheese may help reduce enamel demineralization. All in all, cheese is a dynamite addition to a dental health-supporting diet.

Any cheese will do when choosing one to support dental health. Organic cheeses, like those offered by Organic Valley, keep your teeth healthy and will fuel your body with dairy cheese that is made with delicious pasture-raised milk that is free of GMOs, synthetic hormones and antibiotics.

Alternatives for Those with Lactose Intolerance

Supporting dental health while being lactose intolerant requires some thoughtful choices, but it doesn’t mean you have to live without dairy foods. Lactose intolerance is essentially an inability to digest lactose, which is a type of sugar found in some milk and dairy products. Thankfully, there are lactose-free alternatives that allow you to enjoy the benefits of dairy without the discomfort.

Organic Valley lactose-free milk, for instance, provides the same calcium, vitamin D, and other nutrients as regular milk — all essential for maintaining strong teeth — just without the lactose sugar. Similarly, aged cheeses like Organic Valley cheddar and baby Swiss cheeses are naturally low in lactose and may be consumed by those with lactose intolerance without adverse effects. By incorporating these lactose-free options into your diet, you can continue to support your dental health effectively.

Dairy and Dental Health FAQ

Can drinking milk remineralize teeth?

Yes, drinking milk can help remineralize teeth due to its high calcium and phosphate content. These minerals are essential for repairing and strengthening tooth enamel.

Can cheese remineralize teeth?

Cheese can contribute to tooth remineralization by increasing saliva production and providing necessary minerals like calcium and phosphate, which help repair tooth enamel.

Is milk good or bad for your teeth?

Milk is generally good for teeth because it contains calcium, phosphate and vitamin D, which are vital for maintaining healthy teeth and bones. However, due to its sugar content, if consumed in excess, especially before bedtime without brushing, it can lead to tooth decay.

Can not eating dairy affect your teeth?

Not eating dairy can affect your teeth if it results in a lack of essential nutrients like calcium and vitamin D. These nutrients are crucial for maintaining strong and healthy teeth, and their deficiency can increase the risk of dental problems.

Does milk strengthen bones and teeth?

Yes, milk strengthens both bones and teeth due to its rich content of calcium, phosphate, and vitamin D. These nutrients are essential for the development and maintenance of strong skeletal and dental structures.

Does milk neutralize acid on teeth?

Milk can help neutralize acid in the mouth because it has a slightly alkaline pH and contains proteins like casein that can protect tooth enamel from acid erosion.

What type of cheese is best for teeth?

Cheeses like cheddar, Swiss and Monterey Jack are particularly good for teeth as they stimulate saliva production and provide ample calcium and phosphates, which reinforce tooth enamel.

Do I need to brush my teeth after drinking milk?

It is advisable to brush your teeth after drinking milk, particularly before bedtime, to remove any remaining sugars that can fuel bacterial growth. If brushing is not immediately possible, rinsing your mouth with water can help reduce the risk of decay. Maintaining good oral hygiene after consuming milk can prevent the development of cavities and keep your teeth healthy.

Do you need to brush your teeth after eating cheese?

While brushing your teeth after eating cheese is generally a good habit, cheese itself is less likely to harm your teeth compared to sugary or acidic foods. Cheese contains calcium and casein, which can help strengthen tooth enamel. However, maintaining regular dental hygiene, including brushing twice a day, ensures that no residual food particles contribute to oral health problems.

Practical Tips for Healthy Teeth

• Brush your teeth at least twice a day using toothpaste.
• Floss daily to remove plaque and food particles from between your teeth.
• Limit sugary snacks and drinks to reduce the risk of tooth decay.
• Visit your dentist regularly for checkups and cleanings.
• Wear a mouthguard when participating in sports to protect your teeth.
• Avoid using tobacco products, which can cause oral health problems.
• Include the recommended daily intake of dairy, which is three servings.

Bottom Line on Dairy and Dental Health

Consuming dairy products plays a vital role in maintaining dental health for many reasons. From their calcium content to their ability to stimulate saliva production, dairy foods are the darling of a dental health-supporting diet for good reason.

Opting for organic dairy products, when possible, provides an added level of health benefits. Organic dairy is free from harmful chemicals, antibiotics and synthetic hormones. Moreover, organic practices ensure the well-being of animals and the environment, leading to more sustainable agriculture. Incorporating organic dairy into your diet is not only good for your dental health but also contributes positively to overall wellness and environmental stewardship.