Ask the average person to name nutrients that are essential for good oral health, and you’ll probably get answers like calcium, vitamin D, and vitamin C. They’re important, to be sure – but so are others, including magnesium, phosphorus, and zinc.
A trace mineral, zinc is vital for numerous bodily functions. “In the human body,” as a 2020 paper in Nutrients puts it,
An adequate zinc balance is essential for the maintenance of skeletal growth, development and function. It is also necessary for basic cellular functions including enzyme activation, cell signaling and energy metabolism. Inadequate zinc status is associated with a wide variety of systemic disorders including cardiovascular impairment, musculoskeletal dysfunctions and oromaxillary diseases [diseases involving the mouth and jaws].
Indeed, zinc is involved in hundreds of enzymatic reactions and plays a critical role in immune function, protein synthesis, wound healing, and more. These functions are just as relevant to oral health as to whole body health.
In fact, zinc’s importance to oral health can’t be overstated. Zinc ions have been shown to inhibit the growth of some harmful oral bacteria and interfere with its ability to stick to tooth surfaces. This helps limit plaque buildup and the formation of tartar.
Zinc also helps with the ongoing remineralization of your teeth. When oral pH drops, minerals are lost from the enamel. Zinc, along with other minerals like calcium and phosphorus, helps restore them, strengthening the enamel and making it more resistant to decay.
Zinc has anti-inflammatory properties, as well, giving it a role to play in keeping your gums healthy. Chronic inflammation is a hallmark of gum disease, after all. Zinc’s role in collagen synthesis helps maintain the strength and integrity of periodontal tissues.
Another often-overlooked oral health benefit of zinc is its ability to combat bad breath, as it can help neutralize volatile sulfur compounds that put the stink in a person’s breath. This is why you’ll find it in some toothpastes and mouthwashes.
Since your body can’t make zinc on its own or store any extra you consume, you need to get it regularly through the food you eat. Yes, you can supplement if you need to. In fact, it’s often recommended for vegans since the zinc in plant-based foods is far less bioavailable than that in animal products.
Still, we recommend you get as much of your nutrition as you can from a diet based on whole foods. This is because when you get your nutrients through food, you’re not just getting vitamins or minerals but a complex package of nutrients, fiber, phytochemicals, and enzymes that work synergistically in your body, enhancing the bioavailability and effectiveness of nutrients.
Oysters are, by far, one of the best food sources of zinc, with just 6 providing 33 mg. That’s 300% the daily recommendation for men and 413% for women! Crab is also considered zinc-rich, yet it contains only about 7.5 mg per 3-ounce serving. Beef, pork, eggs, and cheese are also considered good sources.
Good vegetarian sources of zinc include beans and other legumes, nuts, and seeds, along with whole grains. (Again, if you have concerns about eating grains, this episode of the Wise Traditions podcast offers some good guidance for including them in your diet.)
Remember, though, while zinc is crucial, good nutrition isn’t just about individual nutrients. It’s about the whole range of vitamins, minerals, and other compounds working together. A well-balanced nutrient-dense diet is the foundation of good mouth/body health.
