Updated on November 10, 2023.
Taking good care of your teeth and gums is important, especially as you grow older. And as it turns out, in addition to brushing and flossing, one key to a healthier smile may be eating plenty of fatty fish. That’s because fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which research increasingly suggests may benefit your oral health.
Omega-3s and your health
In a nutshell, omega-3 fatty acids provide energy and promote healthy function of the body’s endocrine system, immune system, lungs, heart, and blood vessels. Your body can’t make omega-3s on its own, but you can get the amount you need through food or dietary supplements. The three main omega-3s are called alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Over the years, studies have found that these omega-3s are connected to oral health. For example:
- In 2010, researchers published a study in the Journal of the American Dietetic Association exploring the relationship between these omega-3s and periodontitis, or gum disease. They found that people who took in more DHA through their diet had less risk of developing periodontitis.
- In 2020, a systematic review and meta-analysis published in Lipids in Health and Disease suggested that periodontitis treatments including omega-3s had a positive and healing effect on gums.
- In 2022, experts found that adding omega-3 supplementation to other non-surgical treatments was more effective than those treatments alone. The results were published in the Journal of Clinical Periodontology.
So, how does it work? Researchers believe that omega-3s have anti-inflammatory effects. In regard to periodontitis, less inflammation may translate to less tissue breakdown and a less-welcoming environment for germs.
Where to find omega-3s
The National Institutes of Health (NIH) recommends that women get 1.1 grams of omega-3s each day, while adult men get 1.6 grams. Good sources of dietary omega-3s include:
- Cold-water fatty fish such as salmon, tuna, mackerel, herring, and sardines
- Walnuts
- Chia seeds
- Flaxseed
- Oils that come from plants, such as flaxseed, soybean, and canola oil
- Foods fortified with omega-3s, such as milk, juices, and yogurts
Since no single item contains all three essential fatty acids in the amounts you need, a wise approach is eating a variety of these foods.
If you’re unable to get adequate omega-3s from diet, there are also a number of supplements available, usually made of oil from either fish or algae. Speak with a healthcare provider (HCP) before starting to take omega-3 supplements, however, since they may interact with medications or cause side effects.
Practice good oral hygiene
While omega-3s may help, good oral hygiene is of the utmost importance to the health of your teeth and gums. Be sure to:
- Brush your teeth twice a day using fluoride toothpaste
- Floss regularly
- Avoid tobacco
- Eat a well-balanced, nutritious diet
- Limit added sugars
Don’t forget routine checkups and cleanings, either. Speak with your dentist or another HCP about appointment frequency. It’s recommended that people at risk for tooth decay and gum disease visit more often than others.
