There’s a particular moment every September in Portland when you realize summer is packing up. The tomatoes are still hanging on. We might get one of those perfect 75-degree afternoons that convinces us fall is nowhere near. And then suddenly it’s dark earlier, the clouds roll back in, and our long stretch of gray begins.
It turns out there’s another reason to notice the waning sunshine: vitamin D.
Most of us know vitamin D for its role in keeping bones strong. What gets talked about less is its connection to our teeth and gums.
Vitamin D helps our bodies absorb calcium, supports healthy bones and teeth, and supports immune function. And those things matter at every age—from developing teeth and jaws in kids to maintaining the bone and tissues that support our teeth as adults. Oregon State University’s Linus Pauling Institute: Vitamin D
So, before Portland sunshine disappears for the season, here’s what vitamin D has to do with your smile—and a few easy ways to make sure you’re getting enough.
Table of Contents
- What Does Vitamin D Do for Your Teeth?
- 4 Ways Vitamin D Is Connected to Oral Health
- What Do Portland’s Clouds Have to Do With Your Teeth?
- 4 Good Food Sources of Vitamin D
- Who Is More Likely to Have Low Vitamin D?
- Should You Take a Vitamin D Supplement?
- The Mouth-Body Connection at Mint Dental Works
- Frequently Asked Questions About Vitamin D and Teeth
What Does Vitamin D Do for Your Teeth?
Vitamin D and calcium work as a team.
Calcium is an important building block for our bones and teeth, while vitamin D helps our bodies absorb calcium and maintain the calcium and phosphorus levels needed for healthy bones and mineralization. Vitamin D also supports immune function. NIH Office of Dietary Supplements: Vitamin D
That’s especially important while children’s teeth and jaws are developing, but it doesn’t stop mattering when we’re grown. The bone that surrounds and supports our teeth is living tissue throughout our lives.
And that’s where the connection between vitamin D, teeth, and gum health gets interesting.
4 Ways Vitamin D Is Connected to Oral Health
1. Vitamin D Helps Your Body Use Calcium
Calcium gets plenty of well-deserved attention when we talk about strong bones and teeth. But vitamin D is an important part of the equation because it helps our bodies absorb calcium from the foods we eat.
Together, they’re important during childhood as bones and teeth develop and throughout adulthood as we maintain the bones that support our teeth. NIH: Vitamin D Fact Sheet for Health Professionals
2. Vitamin D Is Important While Teeth Are Developing
Vitamin D is particularly important during childhood, when teeth and jaws are developing.
Research has also found that children with lower vitamin D levels tend to have more cavities. A systematic review and meta-analysis found lower vitamin D levels in children with early childhood cavities compared with children who were cavity-free. Read the research on PubMed
It’s an interesting connection between nutrition and dental health, and researchers are continuing to study it.
If you’re looking for ways to help protect your child’s teeth, our Junior Mint pediatric dental care and sealants are both good places to start.
3. Vitamin D May Be Connected to Gum Health
This may be the more surprising connection.
Vitamin D is involved in bone health, immune function, and inflammation, all of which are relevant to the tissues supporting our teeth.
Research has found associations between lower vitamin D levels and periodontal disease, although researchers are still working to understand exactly what that relationship means. Read the systematic review on PubMed
If you’ve noticed gum sensitivity or been told you’re at risk for gum disease, it’s worth bringing up at your next visit, or learning more about our periodontics services.
4. Oral Health and Whole-Body Health Are Connected
Our teeth and gums rely on many of the same things the rest of our body does: good nutrition, healthy bones, and a functioning immune system.
Vitamin D illustrates how a nutrient commonly associated with overall health can also influence oral health.
What Do Portland’s Clouds Have to Do With Your Teeth?
More than you might think.
Our bodies can make vitamin D when our skin is exposed to UVB light from the sun. But in Portland, that gets a lot harder as summer fades.
Historically, Portland goes from about 62% of possible sunshine in September to 44% in October, 28% in November, and just 23% in December.
And it isn’t only the clouds. Our northern latitude matters too. Oregon State University’s Linus Pauling Institute notes that around 40° north latitude, winter UVB is insufficient for meaningful vitamin D production from roughly November through early March. Portland sits even farther north, at about 45.5°. Learn more about vitamin D and sunlight from Oregon State University
So those disappearing Portland fall afternoons really do change how much vitamin D we can make from sunshine.
Fortunately, sunshine isn’t our only source.
4 Good Food Sources of Vitamin D
Vitamin D isn’t naturally abundant in many foods, so knowing where to find it can help. (It pairs well with other foods that are good for your teeth, too.)
1. Fatty Fish
Salmon, trout, tuna, mackerel, and sardines are among the best natural food sources of vitamin D.
2. Fortified Milk and Plant Milks
Milk in the U.S. is commonly fortified with vitamin D, and many oat, soy, and almond milks are too. Check the label, since amounts can vary.
3. Egg Yolks
Egg yolks naturally contain smaller amounts of vitamin D and can contribute to your overall intake.
4. UV-Exposed Mushrooms
Mushrooms are one of the few foods outside of animal sources that can provide vitamin D. Some are exposed to ultraviolet light specifically to boost their vitamin D content.
Some cereals, yogurts, and orange juices are also fortified with vitamin D. See the NIH guide to vitamin D and food sources
Who Is More Likely to Have Low Vitamin D?
Anyone can have low vitamin D, but some people have a harder time making or getting enough.
4 factors that can increase the risk of low vitamin D include:
- Spending little time outdoors
- Having darker skin
- Being an older adult
- Having certain conditions that interfere with nutrient absorption
Where you live and the time of year can matter too, which brings us right back to Portland winters. NIH: Who is at risk of vitamin D deficiency?
One important thing to know is that low vitamin D doesn’t always cause obvious symptoms.
If you’re concerned about your level, your medical provider can check vitamin D with a blood test and help determine whether supplementation makes sense.
It’s also a good thing to mention at your next dental exam and cleaning, since it can be a useful piece of the picture when we’re looking at your gum health.
Should You Take a Vitamin D Supplement?
Maybe, but more isn’t automatically better.
For most people ages 1–70, the recommended dietary allowance for vitamin D is 600 IU (15 mcg) per day. For adults over 70, it’s 800 IU (20 mcg) per day. Infants have different requirements. NIH vitamin D recommended amounts
Food, fortified foods, and supplements can all contribute to your intake.
If you’re concerned about your vitamin D level—or considering a higher-dose supplement—talk with your medical provider. A blood test can help determine where you actually stand.
The Mouth-Body Connection at Mint Dental Works
One of the things we find most interesting about dentistry is how closely oral health and overall health are connected. Nutrition, bone health, inflammation, medications, sleep, and other aspects of our health can all affect the teeth and gums in different ways. Vitamin D is another good example of that connection.
At Mint Dental Works, we look at more than whether you have a cavity. We’re paying attention to your gums, bone support, bite, changes over time, and the other pieces that help us understand the health of your smile as a whole.
So enjoy these last beautiful Portland days while we have them.
Take the walk. Eat the salmon. Brush and floss.
And when Portland’s gray months settle in, remember that sunshine isn’t the only way to get vitamin D. A little attention to what you’re eating—and to your overall health—can be good for your smile, too.
Have questions about vitamin D, your gums, or anything else going on with your smile? Schedule your next visit, or take a look at our full range of general dentistry services.
Frequently Asked Questions About Vitamin D and Teeth
Does vitamin D help your teeth?
Vitamin D helps your body absorb calcium and maintain the calcium and phosphorus levels needed for healthy bones and mineralization. It’s particularly important while teeth are developing and continues to support the bone surrounding our teeth throughout adulthood. NIH Vitamin D Fact Sheet
Can low vitamin D affect your teeth?
Research has found associations between lower vitamin D levels and some oral health problems, including cavities in children. Researchers are still studying the relationship, so an association doesn’t mean that low vitamin D directly causes cavities. Research on vitamin D and oral health
Is vitamin D important for your gums?
Vitamin D is involved in bone health, immune function, and inflammation, all of which are relevant to periodontal health. Studies have found an association between lower vitamin D levels and periodontal disease, although that doesn’t establish cause and effect. Read the systematic review on PubMed
What foods are high in vitamin D?
Fatty fish such as salmon, trout, and mackerel are among the best natural sources. Fortified milk and plant milks, egg yolks, and UV-exposed mushrooms can also provide vitamin D. NIH guide to vitamin D food sources
Can you get enough vitamin D from the sun in Portland?
Sunlight can contribute to vitamin D production during Portland’s sunnier months. During winter, our northern latitude makes UVB much less effective for vitamin D production, so food and other sources matter more. Oregon State University: Vitamin D and sunlight