Does natural teeth whitening work?
Only on surface stains. Baking soda toothpaste has the best evidence of any home remedy. Charcoal doesn’t, and a popular fruit mix softened tooth enamel in a lab.
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Does natural teeth whitening work?
Only on stains that sit on the surface. The NHS says tea, coffee, red wine and smoking stain or darken teeth, and so does getting older.
Think of a mug with tea marks. A good scrub lifts the marks, but it won’t change the colour of the china. Home remedies are the scrub.
To change the china itself you need peroxide bleach. In the UK, the strong kind is only given through a dental professional.
| Remedy | What studies found | Worth trying? |
|---|---|---|
| Baking soda toothpaste | Effective and safe for removing surface stains, a 2017 review found. | Yes, as your daily fluoride toothpaste. |
| Charcoal toothpaste or powder | No better than ordinary toothpaste in a 14-day trial of 56 people. | No. |
| Strawberry and baking soda | Least effective in a lab test, and it softened enamel. | No. |
| Lemon or vinegar | Acidic. Acid softens enamel, and worn enamel can look more yellow. | No. |
| Shop strips and gels | May lift some surface stains. Usually don’t change natural colour much. | Ask your dentist first. |
| Dentist whitening | Changes natural colour. May last around 3 years if you follow your dentist’s advice. Not on the NHS. | Yes, if you’re 18 or over and your teeth and gums are healthy. |
Sources: Li 2017; Ribeiro 2024; Kwon 2015; Oral Health Foundation; NHS
Start with the cheapest step that works: a baking soda toothpaste with fluoride.
Is baking soda good for your teeth?
Yes, in a toothpaste. A 2017 review found baking soda toothpastes effective and safe for removing stains.
It scrubs more gently than many pastes. Even so, some trials found it cleared more stain than some toothpastes that scrub harder.
Kitchen baking soda on its own is a different thing. The studies tested toothpastes. Plain powder has no fluoride, and the NHS says adults should use toothpaste with at least 1,350ppm fluoride (the box says how much).
Six habits that lift stains and protect enamel
- Brush twice a day for about 2 minutes, last thing at night and 1 other time.
- Use a toothpaste with at least 1,350ppm fluoride (the box says how much). A baking soda one is fine.
- Use a soft or medium brush.
- Spit out after brushing. Don’t rinse with water.
- Keep acidic food and drink to mealtimes, and wait at least 1 hour before you brush.
- Have tea, coffee and red wine less often, and stop smoking if you smoke.
Sources: NHS; Oral Health Foundation; Oral Health Foundation: whitening
The NHS says regular flossing may also help cut gum disease and tooth decay. See how to clean between your teeth.
Trying to stop smoking? See what the evidence says on vaping to quit.
Does charcoal teeth whitening work?
Not better than ordinary toothpaste. In one trial, 56 people used one of four products for 14 days: charcoal powder, charcoal toothpaste, regular fluoride toothpaste or a 10% peroxide gel.
Both charcoal products whitened about as much as regular toothpaste. The peroxide gel whitened most. People rated charcoal powder lowest for ease of use, comfort and how white it made their teeth.
A review found not enough evidence that charcoal toothpaste is safe or works. Three studies of brushing with raw charcoal or soot reported harm, such as more tooth decay and worn enamel.
Already bought some? Go back to a fluoride toothpaste.
Do strawberries, lemon or vinegar whiten teeth?
No. That popular fruit mix is strawberries and baking soda. In a lab test on pulled teeth, it was the least effective whitening method tested.
The same mix also made the enamel (the hard outer layer of your teeth) softer. These were lab tests, not people, but the researchers advised caution.
Lemons, vinegar and berries are all acidic, says the Oral Health Foundation. Acid softens enamel. As enamel wears away, teeth may look thinner or more yellow.
So rubbing acid on your teeth can work against you. We found no trials showing oil pulling (swishing oil round your mouth) whitens teeth either.
Eat fruit as food, not as a tooth scrub.
What actually changes tooth colour?
Peroxide bleach, given by a dental professional. The NHS says a dentist’s kit or treatment at the surgery is the safest way. Kits from a pharmacy or online don’t work as well and may harm your teeth and gums.
| Hydrogen peroxide | Who can give it |
|---|---|
| Less than 0.1% | Sold freely, such as toothpaste, mouthwash and shop whitening products. |
| 0.1% to 6% | Only through a dentist, hygienist, dental therapist or clinical dental technician. Not for under-18s, except to treat or prevent disease. |
| More than 6% | Illegal for cosmetic whitening. |
Source: General Dental Council
Whitening must only be done by a registered dental professional, says the Oral Health Foundation. That rules out beauty salons.
How dentist whitening works
- 1
Check
Your dentist checks your teeth and gums are healthy.
- 2
Trays at home
Gel in trays made to fit, worn for around 2 to 6 weeks.
- 3
Or laser
Usually 1 appointment of around 1 to 2 hours.
- 4
Results
May last around 3 years if you follow your dentist’s advice.
Source: NHS
You pay privately. It isn’t done if you’re 17 or younger. It isn’t advised if you’re pregnant, breastfeeding or have crowns, dentures or implants, because it only lightens natural teeth.
Side effects can include teeth sensitive to cold or sweet things, sore gums or throat, and white patches on your gums. In the charcoal trial, sensitivity was highest with peroxide.
Questions to ask your dentist:
- Are my stains on the surface, or is it my natural tooth colour?
- Are my teeth and gums healthy enough for whitening?
- Will whitening change the colour of my fillings or crowns?
When to see a dentist or GP
See a dentist if:
- Severe tooth or mouth pain that painkillers like paracetamol or ibuprofen don’t help, or pain that won’t go away. Get an urgent dental appointment or call NHS 111.
- Tooth pain is severe, comes on suddenly or affects only one tooth. The Oral Health Foundation says these could be signs of decay, a cracked tooth, gum problems or infection.
- Sensitivity lasts more than a few weeks.
- Side effects from whitening bother you.
- You notice changes in how your teeth look, or think acid may be wearing your enamel.
Have a mouth ulcer for 2 weeks or more? Or a lump, swelling, or a red or white patch that’s growing or not going away? Get an urgent dental appointment or call NHS 111.
Mouth, lips, throat or neck badly swollen, and struggling to breathe or open one or both eyes? Call 999 or go to A&E. Same for heavy bleeding from your mouth that won’t stop.
Gums bleed when you brush? See bleeding gums: what to do.