Natural remedies for swollen gums

I suffer with inflamed gums, and they occasionally bleed. Besides the obvious of going to the dentist regularly and being diligent with brushing and flossing, etc., what can I do to improve them? Are there any herbs and supplements that can help?

K.T., via email

Inflamed gums, also known as gingivitis, affect over half the adult population, and they’re even more prevalent among older people and those with other health conditions like diabetes and heart disease.1 The signs are swelling and redness in the gums, and bleeding after brushing or flossing the teeth, but the problem usually causes little or no discomfort. Left untreated, though, it can progress to periodontitis, which attacks both the tissues and bones that support the teeth. Happily, there are plenty of natural options for improving your gum health and fighting off gingivitis. 

Use a water flosser

The Waterpik Water Flosser, which uses water and a unique combination of pressure and pulsations to remove plaque and bacteria from around the teeth, is clinically proven to be better than traditional floss for reducing inflammation and bleeding in the gums.2 And the Waterpik Sonic-Fusion, a combination of a water flosser and a sonic toothbrush, is twice as effective as manual toothbrushing and flossing for improving gum health.3 Both devices are widely available online (see www.waterpik.co.uk or www.waterpik.com for details).

Eat an anti-inflammatory diet

Eating an anti-inflammatory diet could help beat gingivitis, according to one study. A diet low in processed carbohydrates and animal proteins and rich in omega-3 fatty acids, vitamin C, vitamin D, antioxidants, plant nitrates and fibers significantly reduced bleeding gums after just a month.4 Good options include oily fish like salmon and mackerel, eggs, leafy greens, nuts and seeds, broccoli, peppers, avocados and berries. 

Opt for probiotics

Lozenges containing Lactobacillus reuteri probiotic strains, available commercially as BioGaia Prodentis, appear to be effective for improving and maintaining gum health.5 They’re available online from sites such as Amazon, although a downside is they contain the artificial sweetener sucralose.

Use an herbal mouthwash

Several herbs, used alone or in combination as mouthwashes, have proved effective for improving gum health. Look for all-natural, alcohol-free commercial formulas that contain these herbs, such as Nature’s Answer PerioBrite Natural Mouthwash, or consider making your own. Here are some of the best herbs for your gums.

Green tea (Camellia sinensis). When a green tea mouthwash was pitted against a conventional mouthwash used to treat gum disease, containing the potent antimicrobial chlorhexidine, both treatments were equally effective in reducing plaque and gum inflammation, and green tea was even better for combatting bleeding gums.6

Neem (Azadirachta indica). Neem-based mouthwashes are just as effective as chlorhexidine-based ones for reducing plaque and inflamed gums.7

Turmeric (Curcuma longa). Well known for its anti-inflammatory, antioxidant and antibacterial properties, this herb used as a mouthwash is effective for preventing and treating gingivitis.8

Chamomile (Matricaria chamomilla). This soothing herb significantly reduced bleeding gums in one study.9

Aloe vera. This is another great herb for combating inflamed gums.10

Pomegranate (Punica granatum). A pomegranate mouthwash was even better than chlorhexidine for gingivitis in one study.11

Triphala. This traditional Ayurvedic multi-herbal preparation, containing Terminalia bellirica, Terminalia chebula and Phyllanthus emblica, was more effective than aloe vera and on par with chlorhexidine for reducing plaque as well as bleeding and inflamed gums (but without the side-effects).12

Go for coenzyme Q10

Low levels of this vitamin-like compound have been found in up to 96 percent of patients with gum disease.13 And taking coenzyme Q10 (CoQ10) supplements can help reduce gum inflammation.14 What’s more, applying CoQ10 topically to the teeth and gums was just as effective as traditional scaling treatment for reducing plaque and bleeding gums in a group of gingivitis sufferers—and the two treatments combined were more effective than either treatment alone.15

Suggested dosage: 50–100 mg/day oral CoQ10 (look out for ‘ubiquinol,’ the active form), or try twice-daily use of a natural CoQ10-containing mouthwash or toothpaste, like Jason’s Healthy Mouth Toothpaste or PerioBrite Mouthwash by Nature’s Answer.

Take vitamins

Separate studies suggest that supplementing with vitamins C and E can improve gum health.16

Suggested dosage: 1–3 g/day vitamin C; 300 IU/day vitamin E

Look for propolis

Made by bees from plant resins, this sticky substance is showing promise for all sorts of dental problems. In a preliminary trial, twice daily use of a mouthwash containing Brazilian green propolis significantly reduced plaque and gum inflammation after three months.19 Taking propolis supplements may also be beneficial.20

Suggested dosage: 400 mg/day propolis capsules or twice daily use of a propolis mouthwash like BeeVital’s Propolis Mouthwash

Focus on folate

Also known as vitamin B9, folate, used as a mouthwash, can reduce gum inflammation and bleeding.17

Taking the vitamin in capsule or tablet form might also be helpful for gum health, according to one study, although the effective dose (4 mg or 4000 mcg/day) was very high.18

Suggested dosage: Twice daily use of a folic acid-containing mouthwash like PerioBrite Mouthwash by Nature’s Answer; consult a qualified practitioner if you wish to try high-dose folic acid supplementation (and use a non-synthetic form of the vitamin, like L-methylfolate)

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