By Alexander Angeloff, founder of TranscenDental. Educational content, not a substitute for advice from your dentist.
Baking soda has been used to clean teeth for well over a century, and it's still in plenty of modern toothpastes. But is brushing your teeth with baking soda actually safe? Does it whiten? And is a spoonful from the kitchen box as good as a toothpaste?
In short: yes, brushing with baking soda is generally safe. It's one of the least abrasive cleaning agents used on teeth, and studies show baking soda toothpastes remove plaque and surface stains well. On its own, though, it does nothing to rebuild enamel and tastes salty, so it works best as an ingredient in a complete toothpaste rather than a replacement for one.
What I brush with every day
Is brushing your teeth with baking soda safe?
For most adults, yes. The main worry people have is that it will scratch or wear down enamel, but baking soda is a soft, highly soluble crystal. Its abrasiveness is low, and baking soda is commonly listed with a relative dentin abrasivity (RDA) in the single digits, far below most whitening toothpastes and well under the 250 limit used in toothpaste standards. That low abrasivity is one reason dental researchers consider baking soda toothpastes suitable for long-term daily use.
How you brush matters more than what you brush with. Scrubbing hard with a medium or hard brush can wear enamel and push gums back regardless of the paste. Use a soft brush and gentle pressure.
Benefits of brushing with baking soda
- Removes plaque. Clinical studies have found toothpastes with baking soda remove more plaque than similar pastes without it, including in hard-to-reach areas (summarized in this review).
- Neutralizes acid. Baking soda is mildly alkaline, so it raises the pH of plaque after acidic foods and drinks.
- Lifts surface stains from coffee, tea and wine (more below).
- Freshens breath by neutralizing acids and reducing odor-causing plaque.
- Is gentle on gums compared with harsher abrasives, which matters if you have receding gums or exposed root surfaces.
Does baking soda whiten teeth?
It can make teeth look whiter by removing surface stains. A 2017 review in the Journal of the American Dental Association concluded that baking soda toothpastes are effective at removing stains and whitening teeth, despite being less abrasive than many other whitening pastes.
What it can't do is change the natural color of your teeth or remove deep, internal stains. For that, you'd need a bleaching treatment. Expect a gradual brightening over a few weeks, not a dramatic overnight change. For more options, see our guide to the best natural whitening toothpaste without peroxide.
Downsides: is baking soda bad for your teeth?
Baking soda isn't harmful, but plain baking soda has real limits:
- No enamel protection. Plain baking soda contains nothing that helps remineralize enamel or protect against decay, such as hydroxyapatite or fluoride. Used as your only toothpaste, that's the biggest gap.
- Salty taste and gritty feel, which makes many people brush for less time.
- Too much scrubbing with any paste, including baking soda, can wear enamel and irritate gums.
- High sodium isn't a concern if you spit it out, but don't swallow it routinely.
So: not harmful, but incomplete.
What I brush with every day
10% nano-hydroxyapatite, organic birch xylitol and 2% theobromine in a probiotic herbal ferment. No fluoride, SLS or glycerin.
How to brush your teeth with baking soda
- Mix a small amount. About half a teaspoon of baking soda with a few drops of water to make a paste, or dip a wet brush into it.
- Use a soft-bristled brush and light pressure.
- Brush for two minutes, angling the brush toward the gum line with small circles.
- Spit and rinse.
- Don't make it your only routine. If you brush with plain baking soda, use a toothpaste with an enamel-protecting ingredient for your other brushing, or simply use a toothpaste that already contains baking soda.
Baking soda and hydrogen peroxide
Many whitening toothpastes combine the two. Baking soda lifts surface stains while peroxide whitens by breaking down stain molecules.
If you're mixing your own at home:
- Use only standard 3% drugstore hydrogen peroxide. Stronger solutions can burn gums.
- Keep it occasional rather than daily. Peroxide can irritate gums and increase tooth sensitivity in some people.
- Don't swallow it, and stop if your gums or teeth become sore.
If you have sensitive teeth or gums, peroxide-free whitening is the gentler route.
Baking soda and coconut oil
A popular DIY toothpaste is equal parts coconut oil and baking soda, sometimes with a drop of peppermint oil. It's gentle and pleasant, but it has the same gap as plain baking soda: nothing to protect enamel. Spit it into the trash rather than the sink, since coconut oil hardens and can clog pipes. If you like coconut oil for gum care, oil pulling is another way to use it.
Baking soda toothpaste vs plain baking soda
A good baking soda toothpaste keeps everything baking soda does well and fills in what it lacks. That's how we built TranscenDental toothpaste:
- Baking soda and bentonite clay for gentle cleaning and stain removal
- 10% dual-particle nano-hydroxyapatite for enamel, the same mineral teeth are made of (see nano-hydroxyapatite toothpaste)
- Organic birch xylitol as the second ingredient, for plaque control
- 2% theobromine from cacao (more in theobromine toothpaste)
- Gum-supporting ingredients like hyaluronic acid, vitamin E and buffered vitamin C
- Coconut and MCT oils and a smooth texture that tastes good, not salty
It contains no fluoride, SLS, glycerin, silica or charcoal. If you've avoided fluoride, our guides to hydroxyapatite vs fluoride and the best fluoride-free toothpaste explain how to stay protected.
Build the full routine: brush with TranscenDental toothpaste, clean between your teeth with our plastic-free bamboo floss, and finish after meals with an Ora Flora xylitol mint (about 3 g of organic birch xylitol each, no gum base or artificial sweeteners). Or get all three together in the Oral Care Trio and save $12.
Frequently asked questions
Is it OK to brush your teeth with baking soda every day?
Baking soda toothpastes are designed for daily use. Plain baking soda is low in abrasiveness, but it lacks enamel protection, so don't use it as your only daily toothpaste.
Is baking soda bad for your enamel?
No. It's one of the least abrasive ingredients used for cleaning teeth. Hard brushing is a bigger risk to enamel than baking soda.
How long does it take for baking soda to whiten teeth?
Surface stains usually lighten gradually over a few weeks of regular brushing. It won't change the natural shade of your teeth.
Can baking soda remove plaque?
Yes. Studies show baking soda toothpastes remove plaque effectively. It can't remove hardened tartar; only a hygienist can.
Is brushing with baking soda good for gums?
It's gentle, and removing plaque is the main thing gums need. For extra gum support, look for a toothpaste that adds gum-focused ingredients. See best toothpaste for receding gums.
Can I brush with baking soda if I have braces?
Ask your orthodontist. A gentle baking soda toothpaste is usually fine, but careful cleaning around brackets matters most.
What's the best baking soda toothpaste?
Look for one that pairs baking soda with an enamel-protecting ingredient like hydroxyapatite, skips harsh detergents like SLS, and is low in abrasivity.
What I brush with every day
10% nano-hydroxyapatite, organic birch xylitol and 2% theobromine in a probiotic herbal ferment. No fluoride, SLS or glycerin.
