How to Whiten Teeth Naturally and Safely - Dr. Axe

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6 Ways to Naturally Whiten Your Teeth



Whiten your teeth - Dr. AxeEveryone desires white teeth, and not having them can cause embarrassment or worse. Luckily, there are ways for how to whiten teeth naturally, but there are many things that play a role in tooth color.

Some people — no matter how many times they brush their teeth — have teeth stains from habits like drinking coffee or tea and/or smoking. Oftentimes yellow- or brown-tinted teeth can also point to a larger problem: unhealthy gums, thinning enamel and overall poor dental hygiene. Whitening the teeth alone won’t help protect the teeth or gums from cavities or diseases, such as gingivitis — so while white teeth are certainly a nice thing to have, it helps to keep things in perspective.

As one dentist reporting for the Dentistry IQ website put it, “It is a misnomer that whiter teeth are the same as healthy teeth, since tooth color has very little to do with the health of the tooth. The consumer perception, though, is that white teeth equal a healthy mouth, and perception is reality.”

Here’s the good news: If you’re wondering how to whiten teeth naturally, while also improving overall oral hygiene, there are definitely things you can do. The kind of toothpaste you use, plus regular brushing and flossing, using baking soda , coconut oil pulling, and tooth-healthy diet can all whiten your teeth naturally — in addition to offering benefits like antibacterial and antiseptic protection.

You may also want to check out the Environmental Working Group’s recommendations for the best kinds of toothpaste for teeth whitening.


How to Naturally Whiten Your Teeth

1. Brush After Drinking or Eating

The best way to whiten your teeth naturally — though maybe not always the easiest — is to simply brush your teeth with an appropriate toothpaste after eating or drinking something. This takes a lot of persistence and can even be kind of difficult depending on where you are at the time of eating (such as work or school), but it’s a great practice for how to whiten teeth.

You can try some homemade toothpastes, such as:

Avoiding smoking cigarettes and drinking too much coffee and/or soda, improving your oral hygiene overall, and eating a healthy diet can all also help prevent yellow teeth. If you do regularly drink staining beverages, do so through a straw, and try to cut back.

Most food does not stain teeth, but if you are a coffee drinker or if you smoke, you can pretty much count on having discolored teeth over time due to thinning enamel and/or staining. If this is the case, then having your teeth cleaned every three months may be in order, besides trying some of the natural remedies listed here.

2. Coconut Oil Pulling

Can it be true? Coconut oil to clean your teeth and be how to whiten teeth?

Just when you thought you heard it all when it comes to coconut oil, along comes the news that coconut oil pulling can serve as a natural teeth whitener. Some people attest to their teeth becoming whiter and overall healthier by applying coconut oil to their teeth after they brush, and most people praise the results of oil pulling.

To oil pull, simply put a spoonful of coconut oil in your mouth and swish it between your teeth for five to 20 minutes, or add a few drops to your toothbrush and brush it on. Another oral care option is to apply coconut oil to a corner of a clean washcloth and rub it on the teeth.

A bonus regarding coconut pulling? Coconut oil has antimicrobial properties, so it’s great for protecting and cleaning your gums as well.

A study featured in the Journal of Contemporary Dental Hygiene found, “Edible oil-pulling therapy is natural, safe and has no side effects. Hence, it can be considered as a preventive therapy at home to maintain oral hygiene.”

A 2020 study revealed similar results, concluding: “The limited evidence suggests that oil pulling with coconut oil may have a beneficial effect on improving oral health and dental hygiene.”

3. Use Apple Cider Vinegar

It makes sense that apple cider vinegar (ACV), which effectively works as a natural antibiotic and teeth/gum cleanser, would also be able to remove stubborn stains on the teeth. ACV is especially helpful for removing stains due to common culprits like coffee and nicotine (smoking). Some report that after using ACV it looks like you just got your teeth professionally cleaned!

What’s the secret of ACV? It contains compounds, including acetic acid, potassium, magnesium, probiotics and enzymes, that kill germs (dangerous “bad” bacteria) and at the same time foster the growth of beneficial “good” probiotic bacteria.

Since it’s naturally acidic, it helps break down plaque or other substances stuck to the teeth. The pH of apple cider vinegar can remove stains from your teeth, which helps naturally whiten your teeth.

The key to using ACV for teeth whitening is to be consistent, using it for at least a month continuously in order to see the best results. However, be careful, as with all acids it can remove the enamel on your teeth if you brush too hard or use too much. After brushing with ACV, you need to brush again with regular toothpaste, preferably a non-fluoride paste, or rinse your mouth out well.

Take your finger and rub apple cider vinegar on your teeth for about one minute. Then rinse your mouth out with water or a hydrogen peroxide rinse.


4. Lemon or Orange Peels

Similarly to apple cider vinegar, some swear that using citrus fruits — including lemon and/or orange peels, or lemon essential oil, which contain beneficial acids — also does the trick for whitening teeth. These foods overall are very healthy, such as benefiting digestion due to regulating levels of stomach acid, but the high acid content can also eventually wear away the enamel on the teeth if used too aggressively.

Like with ACV, if you use lemon or orange peel on your teeth, always rinse your mouth afterward to be on the safe side. Use a hydrogen peroxide oral rinse for best results.

5. Strawberries and Other Healthy Foods

Rumor has it that some celebrities whiten their teeth with healthy foods like strawberries. Who would have thought?

Model Tyra Banks even tried this tooth-whitening trick on her show. She simply mashed up about four or five strawberries and rubbed this yummy mixture all over her teeth, then rinsed well afterward.

Berries contain many beneficial antioxidants and other compounds that can benefit the health of your teeth, but their role in dental health is likely tied to the benefits of an overall healthy diet for your teeth. However, one study did note that “the acidic content in strawberries helps lighten the stains by reducing the pH to 3 or 4.”

Foods that can help keep your gums and teeth strong, plus free from diseases or signs of aging, include teeth-strengthening foods like:

  • nuts
  • yogurt
  • cheeses
  • lean proteins
  • carrots
  • celery
  • leafy greens
  • black and green tea
  • apples

6. Activated Charcoal

Activated charcoal, an absorbing product used to trap toxins inside the body, may help whiten your teeth by absorbing plaque and microscopic tidbits that cause staining.

Wondering how to whiten teeth naturally with charcoal? Here’s how:

  1. Wet a toothbrush and dip into powdered activated charcoal.
  2. Brush teeth as normal, paying special attention to areas showing the most staining.
  3. Sip a bit of water, swish through mouth thoroughly and spit.
  4. Rinse well, until spit is clear.

For best results, brush your teeth with activated charcoal two to three times per week, but avoid using it if you have crowns, caps or porcelain veneers.

Why Do Teeth Turn Yellow?

Teeth become discolored, turning yellow or even a beige or brown color, due to stains that develop on both the hard, white surface of teeth (the enamel) as well as deeper within the teeth’s structure.

Underneath the enamel is a pale brown substance called dentin, which can become more visible when enamel gets thinner — a very common occurrence for many adults. Dental erosion (erosive tooth wear) results from chronic loss of dental hard tissue that is chemically etched away from the tooth surface by acid and/or chelation (without bacterial involvement).

What are some of the reasons enamel thins? Risk factors include aging, genetics and intake of foods that promote erosion and/or staining. Many of these same unhealthy habits also increase your risk for gum disease.

While it’s unrealistic to expect that your teeth will remain shiny and very white into older age, many factors that accelerate the rate of teeth discoloration can be avoided.

Some of the reasons teeth turn yellow, beige or brown include:

  • Drinking coffee or tea
  • Smoking cigarettes
  • Thinning tooth enamel due to aging
  • Eating a poor diet. This includes consuming lots of processed foods high in acid, including soft drinks/soda, candies or sometimes even certain fruits. Even some supplements can worsen enamel thinning due to their acid content.
  • Suffering from dry mouth (since lack of saliva means less protection for enamel)
  • Breathing through your mouth and having blocked nasal passages. These conditions lower the amount of saliva and prevent the teeth/mouth from remoisturizing
  • Antibiotic use
  • Excessive fluoride intake, especially if this habit starts when you’re a child
  • Genetic factors
Why teeth turn yellow - Dr. Axe


Dangers of Conventional Products to Whiten Your Teeth

Research has shown that teeth-whitening products can damage the teeth by removing too much enamel. Conventional whitening strips and other whitening products contain a gel with the active ingredient carbamide peroxide, which breaks down into hydrogen peroxide and a waste product called urea.

Constant application of whitening strips has been shown to cause erosion of enamel over time and also promote tooth sensitivity, especially when eating hot and cold liquids or acidic foods.

Dentists from the American Academy of Cosmetic Dentistry have stated, “All of the products used in the dentist office are safe and most of the [over-the-counter] products are safe as well, but there are a few that are acidic and acidic products increase the likelihood of decay if you overuse.”

While many people are interested in having whiter teeth, some make this an obsession and turn whitening into a borderline addiction. Here’s what New York City dentist Dr. Irwin Smigel, founder of the American Society for Dental Aesthetics, had to say about teeth whitening strips:

There are people who can never get enough. I’ve had situations where people have needed root canals because they’ve overbleached, where tissues were damaged. You can wear away some of the enamel and your teeth will become translucent and unnatural. They’ll become blue or blue gray.

The bottom line? Whitening strips should be used in moderation, ideally after you’ve tried natural approaches to taking better care of your teeth.

Teeth bleaching products should only be used under the guidance of your dentist. Remember that whitening treatments may work temporarily but likely not for long.

The best way to whiten your teeth is by feeding your body lots of healthy foods (these are also important for strong bones), brushing and rinsing your teeth and gums every day, plus working on omitting coffee, tea and sugary foods in your diet.

The very first step you should take: If you smoke, stop smoking! And of course, no matter what your age, show your teeth some love by brushing with a natural, non-irritating toothpaste every day.

Precautions: Can Even Natural Teeth Whitening Harm Your Teeth?

One thing to be aware of when it comes to whitening teeth is that certain natural whiteners can eradicate enamel. Some teeth whiteners are just not a good idea to use, especially lemon juice. While the lemon peel is actually a good, healthy way to whiten teeth, the juice itself is simply too strong.

The acid in the actual lemon juice does great for bleaching clothes, hair and getting stains out of furniture, but you wouldn’t want to put lemon juice on your teeth as a mouth gum cleaner every single day. Eventually, the acid creates tiny holes in your teeth, and then every kind of staining-type food will seep into these tiny holes and remain there.

The acid from the lemons is so strong it just eventually wears away the teeth, causing cavities.

To avoid overdoing teeth whitening, start gradually, only use a small amount of any product, follow directions and pay attention to signs of worsening sensitivity.


  • Teeth become less white (yellow or brown colored) due to factors like aging, thinning enamel/erosion of the surface of teeth, a poor diet, drinking coffee/tea, smoking and suffering from dry mouth.
  • Teeth-whitening products can damage the teeth by removing too much enamel. Constant application of whitening strips has been shown to cause erosion and negative effects on dental health, so don’t whiten your teeth this way.
  • Wondering how to whiten teeth safely? Ways you can naturally whiten your teeth, while also protecting enamel, include using coconut oil pulling, eating a healthy diet, brushing and flossing, staying hydrated, and trying activated charcoal.

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  1. Sybil Young on

    There are several natural methods to whiten your teeth. Look for a dentist open today who can provide whitening treatments.

  2. Nadia on

    Is there any specific hydroden peroxide brand we should be purchasing when attempting the teeth whitening method, i.e.any nasties we need to look out for when buying?

  3. Joseph on

    can one drink the water from the coconut in replaced of the coconut oil or chew the coconut it’s self in replace of the coconut oil

  4. Molly on

    I heard that powdered eggshells are loaded with calcium and minerals, and many people put it in their homemade toothpaste. Have you ever tried that before?

  5. archana on

    Hello sir,

    I am archana, 25 years old.. my teeth colour is yellow. I am so ashamed of my tooth. Please suggest natural teeth whitening, and how can use that. please thankyou

  6. sophia on

    hi Dr Axe. may i know whether or not the baking soda+peroxide method can be used on daily basis or just once/twice a week? As I was told that the mixture is quite abrasive and it will wear enamel off if using the method too often? and also can I brush my teeth with normal fluoride toothpaste straight after brushing with the mixture or I need to wait 1/2 or 1 hour after?

  7. Bri Johnson on

    I’ve heard of all of these methods and use a lot of them, but I was born with a very bad calcium deficiency, so my teeth are very weak and see through at the bottom. I was wondering if there’s anything at all I can do to help get them to be stronger? Thanks :)

  8. Lori on

    I have a fluoride stain on my front tooth that’s weak and has been filed a bit by the denist. What’s the best way to whiten up a fluoride stain? I am always smiling and I am so ashamed of my tooth. Thanks!

  9. Keisha on

    Could I do the oil pulling, brush with backing soda and peroxide, and then gargle with peroxide? If so, how often should I do this, once it twice a day? How long? Also by doing this once or twice will this cause any effect on the teeth?
    Thank you!

    • NewFan on

      Drugstore Hydrogen Peroxide should never be swallowed, so take care with that possibility while gargling or brushing with it.

      A safer kind is “Food Grade” Hydrogen Peroxide. It can be found online.

      (Some people use the Food-Grade kind of HP for balancing their pH levels, along with Baking Soda.)

  10. angelia on

    I have sensitive teeth as it is…. should I reconsider some of these methods? Also I heard peroxide will whiten your gums! And why floride? Last one, if acids yellow your teeth, why use them to whiten? Sorry for all the wuestiond, I just want to be careful.

  11. angelia on

    I have sensitive teeth as it is…. should I reconsider some of these methods? Also I heard peroxide will whiten your gums! And why floride? Last one, if acids yellow your teeth, why use them to whiten? Sorry for all the wuestiond, I just want to be carefuk, thanks!!!!

  12. Ruth Reye on

    There is no better than having a healthy teeth..This is the very foundation of having clean white teeth. Having good oral hygiene and eating crunchy fruits and vegetables will help.

  13. Ruth Reye on

    The best teeth whitening will give you the desired result, But teeth whitening now is easy and simple. There are best cosmetic dental clinics to head on. You can always check for the hottest deals and promo to grab

  14. Becky on

    What is a good brand of cocoanut oil? Redefined or not? Is Dr. Bronners good? If your going to put in via toothbrush, do you just brush and rinse or let it sit then wash out mouth? Tips? Help? Thanks!

  15. heather on

    Ok I smoke & I drink coffee. I know ur gonna suggest to quit both but that might b a issue lol. If I try the bs+hp method how many times a day do I do it? Cause I don’t want to cause more damage to them more then there already is. Or is it just once or twice a week?

  16. Marvin on

    I have a brown stain on one of my 2 front teeth I got when I was a child it has been there forever I think its permanent PLEASE HELP DR.AXE !

  17. Nicole on

    I have used whitening toothpaste, White strips, coconut oil pulling and activated coconut shell charcoal. White strips work but they cause extreme sensitivity and the results don’t last. Coconut oil pulling works wonders to clean and whiten. My most recent discovery, activated coconut shell charcoal seems to be working very well. Don’t let the fact that it is black fool you that it can whiten just remember to rinse and floss afterwards. Between that and the coconut oil I will be rocking a healthy white smile for a long time to come. I am a red wine and black coffee drinker so I need the help! Good luck folks!

    • Nicole on

      Also use a super soft toothbrush! Feels like you aren’t cleaning your teeth but it is WAY better for your enamel and great way to gently massage and clean your gums. I use the Source by Radius.

  18. maryann on

    just got confuse,,,,you mean the hydrogen peroxide is the one using for wound cleaning?…can i use it as mouthwash or just to brush?

  19. Colleen on

    Is it safe to use the baking soda/hydrogen peroxide paste every day in lieu of regular toothpaste? I started doing this & oil pulling this week & my teeth feel great!

  20. Katie on

    I’ve heard that coconut oil pulling does wonders to your teeth. I’ve also heard to be careful with using lemon on your teeth as it can hurt the enamel. I had never heard about the strawberry method but definitely want to try it now!

  21. Karina on

    Hello I have yellow stains on my two front teeth but they’re never coming off no matter how many trips to the dentist I take they won’t come off and I hate it so much!! Please help!

    • Dr. Josh Axe on

      I would follow the tips in this article as well as focusing on your diet! Diet actually plays a part in this, eat foods like organic proteins, vegetables and healthy fats. I would avoid coffee and teas. I would also brush and floss consistently. Using activated charcoal may also be a good option for you

  22. mrs v bain on

    how long for stains on two front teeth to go ,, thankcs if i use the bcs +hydrogen peroxide n finish with c n oil, !!would using the c n oil ,stop the b c rb from being too evasive,,,,,,,as i think it would take a least 7 days to have any effect ?.. MY SON USES WHITE STRIPES , ,,NOT SURE WHAT THIS IS ,,, BUT HE TELLS ME HE,S HAD ROOT cal AN proplems ,,,?? ,, cost a fortune ,,, could this be caused from too much use of white stripes,,,,,,,,,,,,,,,,,,,,,,,,,,,thanks ,

    • Dr. Josh Axe on

      It’s hard to say when stains will go or when you will be able to see a difference because there are many factors that play a part….How strong the stains are, what you’re consistently eating/drinking, etc. I would just follow the protocols listed here and focus on eating a clean diet

  23. Jason on

    I tried the baking soda and hydrogen peroxide method just now. I kept the mixture rather runny to avoid injuring my gums so probably more peroxide than necessary but just so you understand my mixture. Well it did seem to help remove some staining that was built up that wasn’t coming off with normal brushing. However, this method burned pretty bad and my gums seemed to react fairly intensely to the mixture parts of the gum just above the teeth turned white and the connective tissue from my upper lip to gum seemed to inflame. It is not twenty minutes later and i brushed the mixture clean and rinsed with water a few times and the burning sensation is gone. Was this reaction just due to bacteria reacting with the peroxide? Thanks! -Jason

  24. Debi on

    My teeth are in very good condition but the have a gray color. I am not a smoker or a heavy coffee drinker… But I can’t get my color to improve. I have had professional cleaning to end up with the same color in less than two weeks. What will help me?

    • Dr. Josh Axe on

      I would try these protocols consistently and then really focus on your diet. Make sure your eating plenty of organic meats, vegetables and healthy fats. I would also cut out all grains and sugar.

    • Dr. Josh Axe on

      It’s hard to say when you will see results because I am not aware of your present situation, previous health conditions, present conditions, environment, etc. I would start incorporating the tips mentioned in the article and stop smoking. The sooner you do, the sooner you could see lasting results.

  25. Martin on

    Guys you should check this out they explain how harmful it is to use baking soda or even using those teeth whitening kits, they show you how natural home base ingredients can whiten ur teeth.

  26. usman on

    i have a strain on my teeth’s. Can you please let me know what is the best thing that i can apply so that i can get rid of it. THANX

  27. Kate Florio on

    This is the best article I have read yet – my teeth are brown and I am terrified of going to the dentist and I’m also afraid of using over-the-counter strips. But trying a few of these methods, such as strawberries etc., might give me hope!!!?
    I already do some of it, such as the diet – pretty good, and hydrogen peroxide – as a toothpaste.

  28. Neereet on

    Why dont you give tips hoe to keep srrong teeth… Must say after delivering 3 kids my tooth started to hv holes n breaking… Need an advice…

  29. LYNND on

    If you are allergic to coconuts (oral allergy syndrome) will coconut oil contain the allergen compounds (proteins)? Or does the oil creation process filter those out?


  30. Tom on

    Lemons are too acidic for your teeth; do not use them. They will seem to have whitened them, but later you will find cavities because of the decay of your enamel.


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