Is baking soda safe for long-term use?

Research notes that baking soda can be used long-term virtually free of any side effects. It has a low Relative Dentin Abrasivity (RDA) score around 7 and is safe if ingested.

What are the limitations of baking soda for oral health?

Baking soda cannot rebuild lost enamel, is not a substitute for brushing, doesn't replace professional care, and has limited whitening capabilities as it only removes surface stains.

Baking Soda for Oral Health: What the Research Actually Shows

Dr. V Mourmoutis
Apr 8
6 min read

Baking soda has been used for oral care since before commercial toothpaste existed.

Your grandmother probably brushed with it. You've likely heard it recommended dozens of times. And if you check ingredient labels, you'll find it in countless modern dental products.

But what does the science actually say? Does baking soda really work, or is it just old-fashioned folklore that won't die?

After 25 years of dental practice and reviewing the research extensively, here's what I can tell you: the science behind baking soda's oral health benefits is remarkably strong.

Let me show you what the research reveals.

What Baking Soda Actually Does

Sodium bicarbonate (NaHCO₃) — baking soda's chemical name — works through several distinct mechanisms:

1. Raises pH — Creates an alkaline environment

2. Mechanically disrupts plaque — Gentle abrasive action

3. Neutralizes acids — Buffers acid produced by bacteria

4. Creates unfavorable conditions for harmful bacteria — Without killing beneficial microorganisms

Unlike harsh antimicrobials that indiscriminately destroy all bacteria, baking soda shifts the oral environment in ways that favor health.

The pH Story: Why It Matters

Your mouth exists in a constant battle between demineralization (mineral loss) and remineralization (mineral gain).

The critical pH is 5.5. Below this threshold, your tooth enamel begins to dissolve[1]. Above it, conditions favor remineralization — your teeth can repair themselves using calcium and phosphate ions naturally present in saliva[2].

Every time you eat or drink something sugary, bacteria in dental plaque metabolize those sugars and produce acid. The pH drops. If it stays below 5.5 for extended periods, you get cavities[3].

Here's where baking soda comes in:

Research published in the Journal of the American Dental Association demonstrated that sodium bicarbonate can rapidly reverse biofilm pH decreases after sugar exposure[4]. In studies measuring plaque pH after sucrose rinses, baking soda brought pH back above the critical threshold and maintained it in the alkaline range for extended periods[5].

The study specifically noted that people with low saliva flow (hyposalivation) showed particularly dramatic benefits — baking soda compensated for their reduced natural buffering capacity[6].

Translation: Baking soda creates the conditions your teeth need to repair themselves.

Does Baking Soda "Remineralize" Teeth?

Let's be precise about this, because there's confusion online.

Baking soda does not directly remineralize enamel. It doesn't supply calcium or phosphate — the minerals that rebuild tooth structure[7].

What it DOES do is create the alkaline environment necessary for your saliva's natural remineralization process to work[8].

Think of it this way:

Your saliva contains the building blocks (calcium, phosphate)
Remineralization can only happen at pH above 5.5
Baking soda raises and maintains that pH
Therefore, baking soda enables the repair process

Research confirms this indirect but crucial role. Studies show that sodium bicarbonate rinses successfully increased salivary pH above the threshold level, aiding in prevention of enamel demineralization[9].

Plaque Removal: The Clinical Evidence

A systematic review published in BMC Oral Health evaluated multiple clinical trials on baking soda dentifrices[10].

Key findings:

Baking soda dentifrices showed "promising results" for plaque removal in single-use studies
With moderate certainty, dentifrice containing baking soda is comparable to other commercial dentifrices for controlling plaque and gingivitis
Studies assessing bleeding scores indicated small but consistent reductions with baking soda use

A randomized controlled trial specifically testing plaque removal found that dentifrices containing 62-67% sodium bicarbonate removed significantly more plaque than non-baking soda formulas [11].

The proposed mechanism? Baking soda may reduce the viscosity of plaque's polysaccharide matrix, making it easier to dislodge during brushing. Additionally, the large sodium bicarbonate crystals may physically displace plaque[12].

The Antimicrobial Effect (Without Destroying Your Microbiome)

Here's what makes baking soda uniquely valuable: it doesn't work like conventional antimicrobials.

Studies from the 1980s established that baking soda has bactericidal activity against periodontal pathogens at certain concentrations[13]. Importantly, research found that periodontal pathogens were more susceptible to baking soda than organisms representative of soil, skin, and fecal flora[14].

This selectivity matters.

Modern research has identified that indiscriminate bacteria-killing (like with chlorhexidine or alcohol-based rinses) disrupts the oral microbiome, potentially causing long-term problems[15]. Baking soda doesn't carpet-bomb your entire oral ecosystem — it shifts conditions to favor beneficial bacteria over harmful ones.

A comprehensive review in the Indian Journal of Dental Research concluded that baking soda's "bactericidal property makes it a patient-friendly mouthwash... which can be used on a long-term basis as an adjunct virtually free of any side effects"[16].

Safety Profile: What 25 Years of Practice Has Shown Me

One of baking soda's most compelling features is its safety record.

Key safety points from research:

Low abrasivity: Despite being an abrasive, baking soda has a Relative Dentin Abrasivity (RDA) score around 7 — very low[17]. An almost inverse relationship exists between the percentage of baking soda in a dentifrice and its abrasivity[18].

Safe if ingested: Unlike many commercial mouthwash ingredients, sodium bicarbonate poses minimal risk if swallowed[19]. This is why the American College of Obstetricians and Gynecologists recommends it for morning sickness — it neutralizes stomach acid safely[20].

No long-term side effects: Research notes that baking soda can be used long-term "virtually free of any side effects"[21].

Minimal abrasivity: Even at high concentrations, properly used baking soda is gentle on enamel[22].

Caution for specific populations: Patients with hypertension on sodium-restricted diets should consult their physician, though research suggests a 1% sodium bicarbonate oral rinse is unlikely to cause hypernatremia unless ingested[23].

What About Pure Baking Soda vs. Formulations?

Some people brush with straight baking soda mixed with water. Does that work?

Research suggests baking soda is effective in various forms — as a dentifrice, mouthwash, or even in chewing gum[24].

At Mouth Hero, we use organic sodium bicarbonate in a simple water-based rinse, combined only with organic peppermint oil. With just three ingredients total, there are no fillers, preservatives, or stabilizers competing for space in the formula.

Special Populations Who Benefit Most

Research has identified specific groups who particularly benefit from baking soda:

People with dry mouth (hyposalivation): Studies show baking soda can compensate for diminished saliva buffering capacity[25]. One study found it "can readily reverse and maintain pH in the alkaline range for extended periods" in people with low saliva flow[26].

Cancer patients with oral mucositis: Systematic reviews found sodium bicarbonate rinses are among the most used and studied agents for managing this painful condition[27].

Pregnant women with morning sickness: Recommended by ACOG specifically for its acid-neutralizing properties without harmful side effects[28].

Anyone with high sugar intake: The acid neutralization happens rapidly after sugar challenges, making it particularly valuable for modern high-sugar diets[29].

What Baking Soda Can't Do

Let's be clear about limitations:

❌ Cannot rebuild lost enamel — Once gone, enamel doesn't regenerate[30]❌ Not a substitute for brushing — Mechanical plaque removal is essential❌ Doesn't replace professional care — Regular dental visits remain crucial❌ Limited whitening — Can remove surface stains but doesn't change internal tooth color[31]

Baking soda is a powerful tool, but it's not magic.

The Bottom Line: What 70+ Years of Research Shows

Since research began in earnest in the 1970s, the evidence has consistently supported baking soda's oral health benefits:

✓ Rapidly neutralizes plaque acids

✓ Creates alkaline conditions that favor remineralization

✓ Removes plaque effectively

✓ Has selective antimicrobial properties

✓ Remarkably safe for long-term use

✓ Low abrasivity despite cleaning effectiveness

The Journal of the American Dental Association published an entire supplement dedicated to baking soda research, concluding that its "safety (if ingested), low abrasivity, low cost, and compatibility with fluoride make it a consummate dentifrice ingredient"[32].

After reviewing this research — and seeing the clinical results in my own practice — I chose sodium bicarbonate as one of Mouth Hero's three core ingredients.

Not because it's trendy. Not because it's "natural."

Because the science shows it works.