‘I’m a Dentist, and Here’s Which TikTok Oral Health Trends Are Legit (and Which Are Totally Bogus)’

Recently, influencers and even some dentists have gone viral on TikTok for sharing natural, affordable solutions to preserving dental health. Some are even claiming it's possible to reverse a cavity on your own. Their solutions include things like mouth taping, swapping normal toothpaste for charcoal, and DIY tooth whitening and filing.

But are these trends legit, or total bogus? And can you actually reverse a cavity with them? We talked to three dentists to find out.

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8 TikTok oral health trends (and whether they’re legit)

Oil pulling

Oil pulling is an ancient Indian and Southeast Asian practice. It involves swishing an oil—like sunflower seed oil or coconut oil—around in your mouth. This natural alternative to mouthwash has been trending on TikTok, but is there any validity behind it?

“I have patients who swear oil pulling has helped their gums and teeth,” says Michael Koumaras, DMD, a pediatric dentist at Best Dentist 4 Kids in Philadelphia. He adds that those who practice oil pulling believe it reduces harmful bacteria in your mouth and improves gum health.

There may be some truth to these claims. One small October 2020 study in the European Journal of Dentistry found participants who used a mouthwash with coconut oil had less plaque and gingivitis than a control group. However, more scientific research needs to be conducted before Dr. Koumaras recommends oil pulling in his practice.

While the jury’s still out on if it works, oil pulling is safe, says Isabella Paolino, DDS, an assistant clinical professor at the University of Connecticut School of Dental Medicine. Most likely, you’re already eating these oils in your diet; swishing them around your mouth once a day won’t harm your teeth.

Charcoal toothpaste

Charcoal tops the list of trending beauty and wellness products, and oral health isn’t immune to the craze. Influencers and celebrities like Kylie Jenner swear by charcoal toothpaste to whiten teeth. Surprisingly, the trend isn't new—charcoal has been used for longer than the toothpaste most of us use now, says Dr. Koumaras.

Research shows that claims about charcoal whitening teeth are partially true. While it does make your teeth white in the short-term, the long-term effects are less than desirable. Case in point: A May 2019 study in the British Dental Journal found it whitens teeth initially, but is associated with more stains down the line.

“The abrasiveness of charcoal toothpaste leads to a loss of enamel that will roughen the tooth’s surface, making it more prone to getting stained in the future,” Dr. Paolino explains. “In the long term, the damage to the teeth is irreversible.” Might not be the best choice for everyday use.

Baking soda

Baking soda, a long-standing home remedy to whiten teeth, has been showing up on many social media feeds lately. This one is actually pretty effective, though baking soda should always be used in moderation (and you should always read the label first).

“Baking soda is as hard as our dentin, and less hard than our enamel,” says Dr. Paolino. Typically, ingredients softer than the enamel won't damage it, meaning baking soda is safe in moderation, she says. But when baking soda is combined with other ingredients, it can harden and wear the enamel down.

Toothpastes with baking soda, for example, may be more abrasive if silica or hydrated silica is also an ingredient, says Dr. Paolino. That's because baking soda hardens when it comes into contact with these ingredients. If using baking soda on its own, Dr. Paolino recommends reading the label and choosing a product without artificial sweetener—a known enemy of healthy teeth.

Dr. Koumaras adds it may be beneficial to treat baking soda like a whitening strip: use baking soda for seven days and then give your teeth a week off. Along with alternating weeks, rinsing the baking soda out of your mouth with a fluoride mouthwash can restrengthen the enamel.

DIY whitening with hydrogen peroxide

Some TikTokers are using hydrogen peroxide to whiten their teeth, and they're kind of on the right track. A small February 2023 study in the International Journal of Molecular Sciences found it whitened teeth better than alternatives like sodium bicarbonate (baking soda) and bromelain (a group of enzymes found in pineapple plants). Even professional dental bleaching products have this chemical compound.

But it's not ideal to use it yourself, and moderation is key.

"In high doses, hydrogen peroxide can irritate gums and enamel," says Ryan Doyle, DDS, a dentist and founder of Capitol Dental in Boise, Idaho. Instead, he says it's better to use American Dental Association-approved whitening kits or custom trays and gels from a dentist.

Picking plaque

Plaque is a sticky film of bacteria that builds up on teeth, per the Cleveland Clinic. If left for too long, it can harden and turn to tartar (aka, calculus), which can increase your chance of gum disease and stains. While tartar must be removed by a dentist, plaque can actually be removed at home.

And TikTok creators are sharing some interesting ways to remove it: portable dental cleaners, K2 supplement sprays, and with a stick. But the safest way to remove plaque? With a toothbrush and floss, says Dr. Koumaras.

A hand or foreign object often does more harm than good. “There's all sorts of bacteria under our nails and on our hands that you really want to try to minimize introducing into the mouth,” he explains. He also says hands and objects can scratch your gums, increasing your risk of mouth ulcers.

DIY teeth filing

If you choose to get veneers (aka, custom shells that go over your teeth), a dentist will need to file down your own teeth to make room for the covering. While this process is generally safe and effective⁴, it's pretty pricey. To cut down on costs, some people have started filing their teeth at home with a nail filer—either to prep for veneers or adjust the shape of their teeth.

This is not a trend you should try. “Filing down healthy teeth is dangerous and irreversible,” says Dr. Boyle. It should only be done by a dentist in a professional setting. Plus, "veneers should only be placed by a dentist to correct legitimate cosmetic or structural issues," he adds.

Mouth taping

Mouth taping is just what it sounds like: placing a piece of tape over your mouth so you have to breathe through your nose while sleeping. Aside from brushing and flossing, TikTok influencers are adding mouth taping to their bedtime routine—in hopes of getting better sleep and protecting their oral health.

For some people, "mouth taping is fantastic because it helps filter, humidify, and warm the air entering your body," says Dr. Koumaras. He adds that breathing through your mouth at any time of day should be a backup plan, because it dries out your gums (which can contribute to tooth decay and gum disease).

That said, mouth taping can be dangerous if you have sleep apnea or another health condition that makes it difficult to breathe through your nose, like allergies or a cold. In these cases, it’s best to address the underlying condition, not tape your mouth shut.

Only eating foods at certain times

Whether it's a "what I eat in a day for white teeth" video (or one about only eating white foods after a whitening session), there are many different thoughts online about what to eat for your dental health. While some are spot on, others are...not so much.

Of all the dietary trends out there, both Dr. Paolino and Dr. Koumaras recommend cutting back on added sugars—and paying attention to when you indulge in them. Added sugars (which excludes fruit or other natural sugar sources like honey) disrupt the bacteria in our mouths and leave particles on the teeth—contributing to tooth decay and cavities.

To give our mouths time to reset bacteria and wipe food particles away before bed, it's best to opt out of the midnight snack. "The closer you get to bedtime, the more important your diet becomes,” says Dr. Koumaras.

Dr. Paolino also recommends eating added sugars at your meals and drinking water after. “It's not about the quantity of food, but the frequency,” she says. The risk of cavities increases when someone eats sugary food more often, including as snacks between meals, without brushing teeth after.

Can you actually reverse tooth decay or cavities yourself?

Some dentists on TikTok say you can reverse tooth decay on your own. While there are steps you can take to prevent it, reversing it isn't a solo act. Regular trips to the dentist are a really important step.

Dentists can professionally clean your teeth, check for signs of decay, and apply sealants—which prevent cavities by up to 80 percent, according to the Centers for Disease Control and Prevention (CDC). If cavities or other concerns come up in the meantime, you can schedule an appointment to get it checked out.

Beyond that, brushing and flossing remain the gold standards for preventing cavities. Other lifestyle factors can help, too. Quitting smoking is one (smokers are two times as likely to have untreated cavities), and drinking water with fluoride (which is associated with fewer cavities), per the CDC.

How to actually prevent or treat tooth decay

TikTok trends don't always live up to the hype. Thankfully, there are proven, safe, and effective ways to protect your teeth. Some dentist-approved oral hygiene tips include:

• Eating calcium-rich and crunchy foods: "An apple a day keeps the doctor away." And it turns out, cheese may do the same for the dentist. Cheese, milk, and yogurt are high in calcium, which is good for your teeth, says Dr. Koumaras. He adds that crunchy foods like carrots and apples can remove plaque from teeth.
• Brushing your teeth: “Brush twice daily with a soft-bristled brush and fluoride toothpaste,” says Dr. Boyle.
• Flossing: While brushing your teeth removes most plaque, some hard-to-reach plaque may be left behind. To remove it, Dr. Paolino recommends flossing at least once per day.
• Staying hydrated: “Drinking water will make a huge, huge difference in your risk for getting cavities,” says Dr. Koumaras. Water rinses away food particles and decreases bacteria in the mouth—two steps that lower the risk of tooth decay and cavities.
• Seeing the dentist: If you’ve been putting off booking a cleaning, let this be your reminder to give the dentist a call. Dr. Doyle recommends seeing a dentist every six months for a professional cleaning.

When to see a dentist

If your teeth and gums are in good shape, you should only have to see the dentist twice a year for a professional cleaning and checkup. But if you have symptoms like pain, bleeding, or swelling in your mouth, call your dentist's office to make an appointment.

“If there's a reason that you're thinking about seeing a dentist, you should go in,” says Dr. Koumaras. When in doubt, dentists, not TikTok creators, are the best collaborators to improve oral health.