Updated on March 25, 2024
6 min read

How to Strengthen Your Teeth

NewMouth is reader supported. We may earn a commission if you purchase something using one of our links. Advertising Disclosure.

If you’re curious about the term ‘remineralization,’ it’s all about protecting your tooth enamel – that strong, outer layer that acts like a shield for your teeth.  Keeping your enamel healthy is important, and remineralization is how you do it.  

Many things can weaken your enamel, such as:

  • Plaque buildup
  • Aggressive toothbrushing
  • Acid from food or the stomach during reflux

Worn-down teeth can leave them vulnerable to more serious problems down the line, like cavities and gum disease. These can cause pain, discomfort, and even tooth loss.

Here at NewMouth, our goal is to help you with all things dental. To do that, we’ve compiled a list of things you can do to strengthen your tooth enamel.

7 Ways to Strengthen Tooth Enamel (Remineralization)

1. Use Remineralization Toothpaste

One of the easiest ways to remineralize your teeth is to use toothpaste designed exactly for the task. Many of these will have fluoride, proven to reverse early decay by repairing the enamel layer and protecting your teeth from bacteria.

Fluoride is a mineral naturally found in many foods and water. However, when swallowed at high doses, it can be toxic. Some of the effects of fluoride toxicity include damage to the bones and ligaments. It can also cause discoloration or deformities in the enamel (fluorosis).

Fluoride-Free Alternatives

Fortunately, fluoride-free alternatives are available for those who don’t want to risk the mineral’s side effects. 

While relatively new to the US, nHa-based toothpaste has been the standard in Japan for almost forty years now. Recent studies have suggested that nHa effectively corrects tooth deformities like decay.3

2. Brush Twice a Day & Floss Daily

There’s a reason why dental experts recommend brushing and flossing twice daily. It prevents plaque buildup, which could weaken your tooth enamel. It also drastically reduces oral bacteria’s food supply, keeping you safe from tooth and gum diseases.

Dental experts recommend waiting an hour after eating to brush your teeth. You should also use a soft-bristled toothbrush with light pressure to avoid being too abrasive to your tooth enamel.

3. Drink Water and Limit Fruit Juices & Soda

Did you know that nearly 90% of adults ages 20 to 64 years have had decay in their teeth? The main culprits here are fruit juice and soda.7

When you drink soda, the sugars provide food for bacteria to produce acid. Meanwhile, juices are even worse because they contain both sugars and acids.

Acidic drinks like soda and fruit juice wear away enamel. To maintain a good oral hygiene routine, consider drinking water more than these beverages.

4. Limit Refined Sugars/Starches & Acidic Foods

Another simple way to keep your teeth clean is to maintain a balanced diet. This means not only eating healthy foods but also limiting your intake of starchy, sugary, and acidic foods.

Reducing sugar and starches in the diet helps starve acid-producing bacteria. Consider eating more amounts of enamel-protecting foods.

Some of these include:

  • Cheese and milk — Promote healthier enamel by supplying necessary minerals and reducing acid in the mouth
  • Crunchy vegetables and fruits — Help clean teeth
  • Nuts — Have a high mineral content and stimulate saliva flow
  • Fatty fish — Provide phosphorus, a vital mineral for healthy enamel
  • Shiitake mushrooms — Have antimicrobial properties that can prevent tooth decay

5. Treat Bruxism & Dry Mouth Symptoms

If you experience teeth grinding (bruxism), bite guards designed by orthodontists can prevent it throughout the day. Teeth grinding can easily wear away enamel and is often a symptom of anxiety, stress, hyperactivity, or reaction to a medication.4

Meanwhile, a dry mouth can also lead to weakened tooth enamel. When your mouth doesn’t produce enough saliva, plaque builds up faster, and remineralization is harder.

If you are experiencing dry mouth, here are some of the things we recommend to help with the symptoms:

  • Consider if you’re taking any medications that cause dry mouth
  • Chew sugarless gum
  • Drink more water

6. Increase Intake of Vitamins and Minerals

A diet rich in proper vitamins and minerals is essential to promote healthy teeth. Vitamin D and A are particularly good for your oral health.

Healthy fats found in foods like salmon can increase the absorption of Vitamins D and A. Another way to increase absorption is to eat probiotic-rich foods such as:

  • Sauerkraut
  • Kimchi
  • Kefir
  • Greek yogurt

Eating a balanced diet means you don’t have to worry about vitamin and mineral deficiencies. However, even with a balanced diet, some people may require supplements due to various factors.

We strongly encourage consulting your healthcare provider before purchasing and consuming supplements.

7. Address Stomach/Digestive Issues

Acid reflux and heartburn are causes of acid erosion in the enamel. Those with severe acid reflux or heartburn should not eat acidic fruits or spicy foods. 

Some other foods to avoid include:

  • Fried or fatty food
  • Citrus fruits
  • Chocolate
  • Carbonated drinks
  • Alcohol

Foods that can counteract stomach acid include:

  • Bananas
  • Nuts
  • Cauliflower
  • Watermelon
  • Herbal tea

Why is It Important to Have Strong Teeth? 

Having stronger teeth means a remarkably better quality of life. You can chew food more easily, enabling a healthy diet.

You can also feel more confident when you speak and smile. It’s easier to avoid dental health problems with stronger teeth.

What Causes Weak Teeth?

Weakened and decaying teeth are primarily caused by plaque. Plaque is a sticky, pale substance containing bacteria, saliva, and leftover food that forms on your teeth.

The bacteria in plaque feed off refined starches and sugars and produce acid as a byproduct. This acid leaches minerals from teeth, weakening them and causing cavities. 

Tooth decay can prevent you from enjoying various foods and lead to cavities and tooth loss. It can also lead to complications elsewhere in your body.

Is it Possible to Rebuild Tooth Enamel?

Once your enamel layer is lost, you can’t get it back because it’s inorganic matter. That means, unlike hair, nails, and skin, it doesn’t regrow. Therefore, it’s essential to keep your tooth enamel strong. 

Thankfully, while you cannot regain tooth enamel, you can reverse the damage before it’s too late. This is called remineralization.

Remineralization involves forcing teeth-strengthening minerals and vitamins back into the enamel. Various toothpastes, rinses, and gels are available to help remineralize teeth.

More Reading


  • Strengthening teeth means ensuring your tooth enamel maintains important minerals to keep it strong
  • Keep your teeth healthy and strong by using remineralizing toothpaste, making lifestyle changes, and eating a healthier diet
  • Weak teeth are caused by poor oral hygiene, which allows plaque and bacteria to strip minerals from the tooth enamel
  • Once your enamel layer is lost, it’s impossible to get it back
  • Strong teeth can improve your quality of life and help you avoid conditions like diabetes and heart disease

Last updated on March 25, 2024
7 Sources Cited
Last updated on March 25, 2024
All NewMouth content is medically reviewed and fact-checked by a licensed dentist or orthodontist to ensure the information is factual, current, and relevant.

We have strict sourcing guidelines and only cite from current scientific research, such as scholarly articles, dentistry textbooks, government agencies, and medical journals. This also includes information provided by the American Dental Association (ADA), the American Association of Orthodontics (AAO), and the American Academy of Pediatrics (AAP).
  1. Asakaw et al. “Tongue Microbiota and Oral Health Status in Community-Dwelling Elderly Adults.” mSphere, 2018.
  2. Boka works with your body, not against it.” Boka.
  3. Pushpalatha et al. “Nanohydroxyapatite in dentistry: A comprehensive review.” The Saudi Dental Journal, 2023.
  4. Katz, S. “Caring for Your Dental Health.” Hypersomnia Foundation, 2017.
  5.  “Vitamins and minerals.” National Health Service, 2020.
  6. “Dental Caries (Tooth Decay) in Adults (Ages 20 to 64 Years).” National Institute of Dental and Craniofacial Research.
  7. Inchingolo et al. “Damage from Carbonated Soft Drinks on Enamel: A Systematic Review.” Nutrients, 2023.
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram