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A healthy, vibrant smile is an important part of overall wellness! While many commercial mouthwashes are effective, they can contain alcohol or artificial ingredients that some people prefer to avoid. Fortunately, a few common kitchen ingredients and natural extracts can be safely combined to create effective, gentle homemade mouthwash recipes that support your oral hygiene routine [1].
Important Note: Homemade mouthwashes are meant to complement and support daily brushing and flossing, not replace them. Always consult with your dentist or primary care physician before making changes to your oral care routine, especially if you have existing dental or gum conditions. Dilution is key for many of these recipes to ensure safety and prevent irritation.
DIY Recipes for a Healthier Mouth
Here are eight simple, safe, and natural recipes to help freshen breath, reduce bacteria, and support healthy gums.
1. The Simple Saline Solution (Saltwater Rinse)
A saltwater rinse is a classic, dentist-recommended remedy for reducing inflammation, promoting healing after dental procedures, and temporarily inhibiting bacteria [2].
Recipe: Mix 1/2 teaspoon of table salt into 1 cup of warm water.
Usage: Swish for 30 seconds and spit.
2. The Fresh & Minty Essential Oil Rinse
Certain essential oils, like peppermint and tea tree, have demonstrated antimicrobial properties that can help fight bad breath-causing bacteria [3].
Recipe: Mix 1-2 drops of food-grade peppermint oil and 1 drop of tea tree oil into 1 cup of filtered water.
Usage: Shake well before each use; swish for 30 seconds and spit. Do not swallow.
3. The Baking Soda Buffer Rinse
Baking soda (sodium bicarbonate) helps neutralize acids in the mouth, creating a less favorable environment for bacteria that cause cavities and bad breath. It is a mild abrasive and should be used as a rinse, not a scrub, for daily use [4].
Recipe: Dissolve 1 teaspoon of baking soda into 1 cup of warm water.
Usage: Swish for 30-60 seconds and spit.
4. The Gentle Hydrogen Peroxide Rinse
Hydrogen peroxide is a naturally occurring oxidizing agent and disinfectant that kills bacteria. It must be properly diluted to ensure safety and prevent gum irritation [5].
Recipe: Combine equal parts of a 3% hydrogen peroxide solution (commonly found at drugstores) and plain water to create a safe 1.5% solution. For example, 1/4 cup of 3% hydrogen peroxide with 1/4 cup of water.
Usage: Swish for no more than 30 seconds and spit. Do not use daily and avoid swallowing.
5. The Herbal Infusion (Clove & Rosemary)
Cloves contain a compound called eugenol, known for its analgesic and antiseptic properties, traditionally used to soothe toothaches. Rosemary is also a known antiseptic.
Recipe: Steep 1 teaspoon of dried cloves and 1 teaspoon of dried rosemary in 1 cup of boiling water for 15 minutes. Strain the herbs and let the liquid cool completely.
Usage: Use as a refreshing rinse twice daily.
6. The Acid-Balanced Apple Cider Vinegar (ACV) Rinse
While ACV is highly acidic and should be used with extreme caution, it possesses antimicrobial properties. Heavy dilution is essential to prevent enamel erosion [6].
Recipe: Mix 1 teaspoon of apple cider vinegar into 1 cup of water.
Usage: Swish for 30 seconds and spit. Rinse with plain water immediately afterward to wash away any remaining acid. Limit use to once or twice a week.
7. Oil Pulling (Technically a Pre-Brush Rinse)
Oil pulling is a traditional practice involving swishing an oil (typically coconut or sesame oil) in the mouth. Studies suggest that daily oil pulling can reduce the number of bacteria, plaque, and gingivitis in the mouth, similar to a mouthwash [7].
Recipe: Take 1 tablespoon of liquid coconut oil (warm it slightly if solid) and place it in your mouth.
Usage: Gently swish, suck, and push the oil through your teeth for 10–20 minutes. Spit the oil into the trash (not down the sink to avoid clogs) and rinse your mouth with water afterward.
8. Green Tea Rinse
Green tea is rich in catechins, which are powerful antioxidants. Studies indicate that rinsing with green tea can significantly help reduce plaque and the risk of gum disease [8].
Recipe: Brew a strong cup of green tea, let it cool, and store it in the refrigerator.
Usage: Use as a cool, refreshing mouth rinse twice daily.
Maintaining Your Oral Health
While homemade rinses can be beneficial, the foundation of good oral health remains:
Brush Twice a Day: Use a fluoride toothpaste and brush for two minutes, morning and night.
Floss Daily: Flossing removes plaque and bacteria from between teeth, which brushing misses.
Consume Calcium: Enamel erosion exposes the yellow dentin underneath. Ensure you consume plenty of calcium in your diet to support strong teeth and bones.
Limit Staining/Acidic Foods and Drinks: Coffee, red wine, soda, and dark berries can cause tooth discoloration. Reduce the amount of time they are in contact with your teeth, or rinse with water immediately after consumption.
Health Caution
Using and applying home remedies carries potential risks, including irritation and enamel damage if ingredients are not properly diluted or used as directed. Always consult with a doctor or dentist before making a decision for yourself, and cease use immediately if you experience any sensitivity or irritation.
Frequently Asked Questions (FAQs)
What is the best natural mouthwash?
A simple, warm saltwater rinse is widely considered one of the best and safest natural mouthwashes, as it helps kill bacteria and soothe oral inflammation. Oil pulling with coconut oil is also highly effective for reducing bacteria.
Is homemade mouthwash effective?
Yes, homemade mouthwashes, when formulated with ingredients like salt, baking soda, or specific essential oils, can be effective in reducing bacteria, freshening breath, and promoting a healthier oral environment. However, they do not contain fluoride and are not a substitute for professional dental care or fluoride toothpaste in preventing cavities.
How to make a mouth cleaner at home?
To make a simple, effective mouth cleaner at home, you can mix 1/2 teaspoon of salt into 1 cup of warm water to create a gentle saline rinse, or dissolve 1 teaspoon of baking soda into 1 cup of water to create an acid-neutralizing rinse.
Is salt water a natural mouthwash?
Yes, salt water is an excellent natural mouthwash that helps kill bacteria, reduce inflammation, and promote healing. It is particularly useful for soothing sore gums and is often recommended post-procedure by dentists.
What is the best home remedy for oral hygiene?
The best home remedies for oral hygiene are daily brushing with a fluoride toothpaste and flossing. Complementary remedies include rinsing with salt water or performing oil pulling with coconut oil to help reduce overall bacteria.
Disclaimer
This article is for informational purposes only and is not a substitute for professional medical or dental advice. Please consult a healthcare provider or dentist before beginning any new wellness practice, especially if you have an existing medical condition or are on medication.
References
[1] Duane, B., Yap, T., Neelakantan, P., Anthonappa, R., Bescos, R., McGrath, C., McCullough, M., & Brookes, Z. (2023). Mouthwashes: Alternatives and Future Directions. International Dental Journal, 73(2). https://doi.org/10.1016/j.identj.2023.08.011
[2] Kushiro, T., Kanaya, S., & Kawamata, S. (2020). Salt water gargling as a natural remedy for sore throat and its effect on respiratory illness. Scientific Reports, 10(1). https://doi.org/10.1038/s41598-020-72121-6
[3] Hajishafiee, Z., & Alavi, M. (2021). The efficacy of peppermint oil mouthwash on oral microorganisms: a systematic review and meta-analysis. Complementary Therapies in Clinical Practice, 43. https://doi.org/10.1016/j.ctcp.2021.101377
[4] Alkahtani, K. (2018). The use of sodium bicarbonate as a mouthwash: A scoping review. Journal of Oral Hygiene & Health, 6(3). https://www.longdom.org/open-access/the-use-of-sodium-bicarbonate-as-a-mouthwash-a-scoping-review.pdf
[5] Marshall, M. V., Cancro, L. P., & Fischman, S. L. (1995). Hydrogen Peroxide: A Review of Its Use in Dentistry. Journal of Periodontology, 66(9), 786–796. https://doi.org/10.1902/jop.1995.66.9.786
[6] Shalauddin, S. M., Al-Sayed, T., Al-Aali, Z., & Al-Amri, F. (2022). Potential Adverse Effects of Vinegar and Its Active Ingredient Acetic Acid on Dental Health: A Narrative Review. Cureus, 14(4). https://doi.org/10.7759/cureus.23773
[7] Naseem, M., Muhammad Faheem Khiyani, Nauman, H., Zafar, M. S., Shah, A. H., & Khalil, H. S. (2017). Oil pulling and the importance of traditional medicine in oral health maintenance. International Journal of Health Sciences, 11(4), 65. https://pmc.ncbi.nlm.nih.gov/articles/PMC5654187/
[8] Hajdu, Z., & Herbel, M. (2021). The effect of green tea rinse on plaque and gingivitis: A systematic review and meta-analysis. International Journal of Dental Hygiene, 19(3), 299–306. https://doi.org/10.1111/idh.12507
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