Fat-soluble vitamins and your oral health

From an early age, we are drilled to understand the importance of calcium in our diet to support strong and healthy teeth. But what we aren’t taught about is the importance of other nutrients, in this instance fat-soluble vitamins A, D3, E, and K2.

Read on to learn the importance of these vitamins and their roles of transporting and absorbing essential minerals like calcium for our overall teeth health, and how to get enough of them in your diet.

Known as the “sunshine” vitamin as it is manufactured in our skin upon contact with UV rays from the sun, no other vitamin requires more “whole-body” participation to absorb it than Vitamin D3. The skin, bloodstream, liver, and kidneys all contribute to the formation of absorbable vitamin D.

Vitamin D not only boosts our immunity, but it also helps the body absorb calcium while boosting bone mineral density. If enough vitamin D isn’t present in your body, a sign of calcium not absorbing properly is tartar build-up on the teeth. Yes, that’s what tartar is, a build-up of calcium, phosphate and bacteria, and if it's building up on your teeth, imagine what your arteries could look like.

Where can I get vitamin D3?

Although this is made in our bodies, a supplemented version of Vitamin D3 can only be found in animal-sourced foods such as eggs and fish oil.

It is so important to get enough sunlight all year round, including the winter months. Although we are told to slip, slop, slap and wrap in summer to protect us from those UV rays, sometimes a little bit of direct sun exposure can provide so many benefits for our health by increasing vitamin D3 production.

The vitamin is involved in laying down new cells, including bone cells, during growth and promoting healthy teeth. It keeps mucous membranes healthy, preventing dry mouth and helps your mouth heal quickly. For you, that means your gums are kept healthy and strong tooth enamel is built.

Which foods contain vitamin A?

Vitamin A can be found in both animal (highest source) and plant sources in the form of beta-carotene, a powerful antioxidant.

Animal sources: fish liver oil, beef liver, dairy products, egg yolks.

Plant sources: leafy and green vegetables like asparagus, broccoli, Brussel sprouts, kale, lettuce, spinach and orange vegetables such as pumpkin, sweet potato, red cabbage and yams.

As it is a fat-soluble vitamin, about 90% of what is stored can be found in the liver. Alcohol consumption depletes the liver of its stores so it is therefore important that if you consume alcohol regularly that you consume a diet full Vitamin A.

Vitamin E is a light-yellow oil, in a form called a fat-soluble vitamin and is found in nature. Its main function is as an antioxidant and prevents cells from damage and premature aging. For your oral health, this acts as protection for your gums preventing you from bacteria caused diseases like gingivitis.

Which foods contain vitamin E?

Vitamin E is found in abundance in plant-based foods such as sunflower seeds and oil, almonds, hazelnuts, and peanuts.

Helping block substances that break down bone, think of Vitamin K2 as a shield. It acts as a catalyst to support a chemical reaction regulating calcium disposition that is required to produce osteocalcin, a protein that supports bone strength. With regards to your teeth health and working conjointly with Vitamins A and D, osteocalcin stimulates the growth of new dentin, which is the good calcified tissue underneath the enamel of your teeth.

Good news for those who consume a lot of it – minimal tartar, strong healthy teeth, and no clogged arteries.

Which foods contain vitamin K2?

Animal sources: liver, milk, yoghurt, egg yolks and fish liver oils.

Plant sources: fermented foods such as sauerkraut and soy-based products such as Natto beans

*Vitamin K2 can also be produced in our gut microbiome* in the form of bacterially synthesised menaquinones (a form of K2). These bacteria are similar to ones used as starter culture for food fermentation known to produce Vitamin K2. Consuming a high fibre diet is essential for these bacteria to thrive – these little guys literally can’t get enough of a proper fibre diet. So go hard on all things fruit and vegetables, whole grains, beans, legumes, and avoid the processed stuff.