Baking soda, also known as sodium bicarbonate, is a common household ingredient used for cooking, cleaning, digestive and dental health, and more. Often included in toothpaste products, baking soda may help whiten teeth, reduce plaque, and support oral hygiene. However, whether it’s safe to use directly on your teeth is up for debate.

Some evidence shows that using baking soda as a toothpaste alternative is likely safe and effective for certain aspects of oral health. However, there are some potential risks and other considerations to know before trying this at home.

Baking soda is considered safe to use on the gums and surfaces of teeth. It has mild abrasive properties that may effectively remove plaque and stains from teeth. However, plain baking soda may be harsh for everyday use and could cause discomfort in people with sensitive teeth or mouths.

Using a toothpaste that includes baking soda as an ingredient may be safer and more pleasant for daily use. Plus, many toothpastes contain fluoride, a mineral that helps prevent cavities.

Baking soda is a popular ingredient in many different types of toothpaste, due to its ability to help remove plaque and subtly whiten teeth. Research on the benefits of brushing your teeth with only baking soda is much more limited.

Balances Mouth Bacteria

Research has shown baking soda neutralizes acids produced by oral bacteria, supporting a healthy balance of bacteria in the mouth. One study found that rinsing your mouth with baking soda may help reduce bacterial count, protect tooth enamel, and make saliva more alkaline (low-acid).

Helps Remove Plaque

Baking soda may help remove plaque, which is a coating of bacteria build-up on the teeth. While there isn’t much research on baking soda use alone, studies have found that baking soda toothpaste significantly reduces plaque compared to formulas that don’t contain baking soda.

One study found that using a baking soda toothpaste for six months helped reduce plaque buildup as well as gum bleeding and inflammation.

Supports Whitening

Some people suggest baking soda’s mild abrasion properties and ability to neutralize acids in the mouth may help lighten stains on the teeth. However, research on how well plain baking soda works for whitening teeth is limited.

One study found that using a homemade paste of baking soda and water twice a day noticeably whitened teeth within five days. Other research on toothpastes with baking soda as an ingredient has shown that these formulas are more effective at removing stains and whitening teeth than other types of whitening toothpaste.

Is Cost-Effective

Baking soda is relatively inexpensive compared to most toothpaste products. Plus, you only need to use a small amount at a time, so a box of baking soda will likely last you longer than a tube of toothpaste. The exact cost may vary based on location and store, but you may expect to spend $2 or less for a 16-ounce container of baking soda.

Depending on your dental health and personal preferences, there can be some downsides to using baking soda in place of a regular toothpaste. For example:

• Abrasiveness: Baking soda is less abrasive than other types of scrubbing agents, and experts generally consider it safe for use on the gums and surfaces of the teeth. But you’ll notice a rough texture when brushing baking soda against your teeth compared to a smooth toothpaste formula. This may be uncomfortable or slightly painful if you have tooth or mouth sensitivities.
• Taste and grittiness: Baking soda has a bitter, salty taste and gritty texture that many people find unpleasant. The ingredient isn’t meant to taste great, as it’s not made to be eaten raw.
• Lack of fluoride: Baking soda does not contain fluoride, a mineral that prevents cavities and strengthens teeth. Research has shown that using toothpaste with fluoride is key for protecting against cavities over time.
• Potentially less effective whitening: If you’re looking for a dramatic whitening effect, you may want to consider commercial products or professional services designed to whiten teeth. While baking soda may be effective for surface-level stains, it likely won’t offer a significant teeth-whitening transformation.

Baking soda can be a safe, occasional toothpaste alternative if used as recommended.

A main characteristic of this ingredient is its abrasiveness. Baking soda is considered safe to use on the gums and surfaces of the teeth and effective for loosening debris on the teeth and in the mouth. However, that doesn’t necessarily mean you should use baking soda every day.

While there are no specific guidelines for using this ingredient, you might try brushing your teeth with baking soda one or two times per week at first to see how it’s tolerated. Then, ask a dental healthcare provider about the best frequency for your oral health.

Avoid mixing baking soda with other household ingredients, like vinegar or lemon juice. While some people might try this to speed up teeth whitening, experts say applying this combination to the teeth exposes them to both acids and abrasion that can damage the tooth enamel over time.

Also, baking soda can be poisonous if ingested in large amounts—so be mindful of any accidental swallowing. Consuming too much baking soda can cause an imbalance in your blood’s acidity level, leading to a buildup of acid in the body and eventual kidney issues.

Baking soda can offer subtle teeth-whitening effects that may compare to some forms of whitening toothpaste. However, several alternative whitening options are also available.

Experts generally recommend at-home products with the bleaching agents hydrogen peroxide or carbamide peroxide. These ingredients are proven to effectively whiten teeth while still being as safe and gentle on tooth enamel as baking soda.

These products may come in the form of toothpaste, whitening pens or strips, or whitening trays that might include an LED light for further activation. Alternative ingredients like fluoride and potassium nitrate may be gentler on sensitive teeth and gums.

Purple color-correcting toothpastes have also become popular. These usually contain ingredients like fluoride, xylitol, and nano-hydroxyapatite and may offer a safe but temporary mild whitening effect. These toothpastes are generally only recommended for short-term use.

Getting a professional whitening treatment in a dentist’s office is the ultimate teeth whitening alternative. Different types of in-office treatments are available at slightly different price points, but most require more than one session to see results.

Consider checking with a dentist before trying a specific whitening product at home or scheduling a service to ensure it’s a viable option for you. Dental experts also suggest choosing at-home teeth whitening products that have the American Dental Association (ADA) Seal of Acceptance, which indicates the product has passed safety and effectiveness tests.

Brushing your teeth with baking soda may be an effective and inexpensive toothpaste alternative for whitening teeth, removing plaque, and supporting oral health. Due to its mild alkaline (acid-reducing) effect and abrasive texture, baking soda can help remove superficial stains and reduce bacteria in the mouth.

Since baking soda doesn’t contain fluoride (a crucial cavity-fighting mineral), some dental experts recommend using a traditional toothpaste that contains baking soda and fluoride instead. It’s good practice to check with your dentist if you’re curious about using baking soda for whitening or other oral hygiene purposes.