Can You Actually Reverse Tooth Decay? (5 Key Steps to Follow)

If you have tooth decay and are wondering if it can be reversed, the short answer is yes. However, as you may have heard, tooth decay is not always treatable at home.

When the damage is limited to the surface level of your teeth, you can take steps to restore and heal them effectively from home.

Once tooth decay has progressed deeper and created a hole, a professional treatment by your dentist is required.

Keep reading to discover the 5 essential proven steps to reverse tooth decay before it's too late.

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The Right Steps to Reverse Tooth Decay Effectively at Home

If you're dealing with early-stage tooth decay, there are steps you can take to reverse the damage and prevent it from getting worse.

Early decay often shows up as white or brown spots on the tooth surface and hasn’t yet developed into a cavity. But if a deep hole has already formed, it’s crucial to see your dentist because this level of damage can no longer be reversed at home.

Here are the most effective, clinically proven methods to stop or even reverse early tooth decay:

• Perfect your oral hygiene
• Consider fluoride
• Remineralizing treatments
• Support your saliva
• Maintain a healthy diet

1. Oral Hygiene

Why is oral hygiene so important? Because it helps eliminate plaque—the main cause of tooth decay. Plaque is a soft, sticky film filled with bacteria that builds up constantly on your teeth. If left unchecked, it can thicken and not only damage your teeth but also block minerals from reaching and repairing them.

Removing plaque and keeping it under control should be your top priority when fighting tooth decay. Here’s how:

• Brush your teeth twice a day for 2 minutes with the right technique: It's not just about brushing—it's about brushing properly. Use a soft-bristled toothbrush and move it gently in small, circular motions for about 2 minutes. Avoid brushing too hard or using horizontal strokes, as these can wear down your enamel. Think of it as massaging your teeth and gums, not scrubbing them.


• Switch to an electric toothbrush: Research shows that electric toothbrushes are more effective at removing plaque than manual ones. Plus, they take the guesswork out of the brushing technique, as the toothbrush does most of the work for you—all you need to do is guide it over your teeth and gums.


• Wait 30 minutes after eating sugary or acidic foods before brushing: After consuming sugary or acidic items, your teeth are more vulnerable to losing minerals. Brushing immediately can make this worse. Waiting for about 30 minutes gives your saliva time to neutralize the acidity and protect your teeth.


• Clean between your teeth: These areas are tricky to reach with a regular toothbrush and make up around 40% of your tooth surfaces. If you skip them, almost half of your teeth remain coated in plaque and trapped food particles! Use dental floss, an interdental brush, or a water flosser—whichever you prefer—and aim to do this once a day, ideally before bed.

2. Consider Fluoride

Fluoride has long been considered a powerful weapon against cavities and an effective way to reverse early tooth decay.

Fluoride is a mineral that bonds with the minerals in your teeth. When you get fluoride from water, your diet, or oral care products, some of it binds to your enamel, strengthening it and replenishing the minerals that have been lost.

Moreover, fluoride has antibacterial properties that target the harmful bacteria responsible for cavities. It even prevents these bacteria from sticking to your teeth, which means less plaque buildup and healthier teeth and gums. There are two main ways to get fluoride:

• Collective Sources: Depending on where you live, fluoride may be added to tap water, salt, or even flour. For example, in the U.S., about 74% of people served by community water systems receive fluoridated water.
• Personal Use: This involves using fluoridated oral hygiene products such as toothpaste, dental gels, or mouthwash.

The Best Fluoride Toothpaste to Reverse Tooth Decay

Most toothpastes on the market contain fluoride, but if you're looking to reverse tooth decay, there are two important factors to keep in mind:

• Look for a seal of acceptance (such as from the ADA or a trusted dental organization).
• Choose a non-abrasive formula that is gentle on your enamel to avoid causing further damage. Some great options include ProNamel by Sensodyne and Arm & Hammer Peroxicare Toothpaste.

Don't use highly concentrated fluoride products unless you check with your dentist first. The safest fluoride concentration in OTC toothpastes is between 1,000–1,500 ppm. Using higher concentrations can pose risks to both your teeth and your overall health.

3. Fluoride Alternatives and Supplements

Recently, several alternatives to fluoride have emerged to help repair teeth and reverse early damage, without the potential side effects of fluoride.

These products typically focus on replenishing your teeth with the minerals they are naturally made of: calcium and phosphorus. The best part? Your body and teeth are already familiar with these minerals, so there's no risk of toxicity.

One of the most well-known alternatives is nano-hydroxyapatite (n-HA). Hydroxyapatite is a natural calcium-based crystal that forms the building blocks of our teeth. It’s commonly used as an active ingredient in fluoride-free toothpaste brands like Boka and RiseWell.

Beyond your regular toothpaste, you can add another product to your routine for extra remineralization, such as a dental gel or mouthwash.

• Dental Gel: Some great fluoride-free options include CariFree Fluoride-Free Gel (with n-HA) and R.O.C.S. Remineralizing Gel (with calcium, phosphorus, and magnesium). To use, apply a thin layer of gel to your teeth with a toothbrush and leave it on for 1-2 minutes. Spit out the excess but don't rinse, drink, or eat for at least 30 minutes. It's best to do this once a day, preferably before bedtime.


• Biomin Calcium: Biomin is made of tiny mineral particles that slowly dissolve in saliva to form hydroxyapatite, which coats and remineralizes the teeth. One fluoride-free toothpaste containing Biomin in its formula is Dr. Collins Biomin Restore.


• CCP-ACP (Recaldent): Derived from milk protein, Recaldent works by stabilizing calcium and phosphate on the teeth' surfaces. You can find it in products like Recaldent Chewing Gum, GC Tooth Mousse, and MI Paste Gel.

4. Support Your Saliva

Think of saliva as your mouth's natural cleanser—it helps wash away food particles and balance the acidity in your mouth. Even better, saliva naturally contains minerals like calcium and phosphorus, which are essential for tooth regeneration. Without healthy saliva, other remineralization treatments won't work effectively.

Here are some tips to boost your saliva production:

• Avoid Snacking Between Meals: Saliva does its best work between meals. By avoiding frequent snacking, you give your saliva a chance to clean and regenerate your teeth naturally.


• Consider Xylitol: Xylitol is a sugar substitute that not only stimulates saliva production but also helps fight cavity-causing bacteria and reduces the acid production in plaque. Chewing sugar-free gum with xylitol between meals is a great way to boost saliva and reduce plaque buildup.


• Stay Hydrated: A dry mouth increases the risk of cavities. Staying hydrated throughout the day helps keep your mouth moist, reduces acidity spikes, and prevents bacteria from accumulating and forming plaque.

5. Mind Your Diet

One study found that improving diet by reducing sugary cereals and increasing calcium and vitamin D intake significantly lowered the risk of tooth decay in children.

Alongside your oral hygiene routine, paying attention to your eating habits is just as important. What you eat and drink has a direct impact on the health of your teeth and mouth.

Here are some recommandations:

• Reduce sugar intake: Lower acidity and reduce cavity-causing bacteria. This also helps your teeth regain essential minerals.


• Aim for a balanced diet: Focus on a natural and varied diet that meets your daily needs for both micro and macronutrients. Avoid refined sugars and processed foods—they harm not only your teeth but also your overall health.


• Incorporate probiotic foods: Include yogurt, kefir, and sauerkraut in your meals. These foods introduce beneficial bacteria that help balance your oral microbiome, supporting healthier teeth and gums.


• Consider the last food you eat: The final food during a meal can greatly influence your mouth's acidity levels. End your meals with tooth-friendly foods such as dairy products, vegetables, or whole grains to help protect your enamel.

How Does Tooth Decay Start and Develop?

Tooth decay results from multiple interacting factors, developing slowly and gradually as it breaks down the hard tissues of your teeth: enamel and dentin.



Natural teeth are made of three layers:

• Enamel: The outermost, hard, mineral-packed layer.
• Dentin: The layer beneath the enamel, also mineral-rich.
• Pulp: The soft center containing nerves and blood vessels.

While enamel and dentin are strong, they have weaknesses like all minerals. When exposed to acid, the chemical bonds holding the tooth’s minerals break down, leading to the gradual dissolution of these hard layers.



Where does the acid come from? It’s mainly produced by cavity-causing bacteria in your mouth as they break down sugars from your diet.

Prolonged exposure to acid on the teeth initially causes superficial, reversible damage known as demineralization. This results in white or yellowish spots—early signs of tooth decay. This is the stage where you need to act quickly to reverse the damage and stop decay from advancing into a cavity.

If demineralization continues unchecked, it erodes the hard layers of the tooth and leads to irreversible damage, forming deep holes or cavities. Unfortunately, once a cavity forms, you cannot heal it at home, and will require the help of your dentist.

However, demineralization doesn’t always lead to cavities. In fact, it happens to all of us every day.



After consuming something sweet or acidic, the acidity in your mouth spikes, causing demineralization, where the teeth temporarily lose minerals.

About 30 minutes later, as the acidity naturally decreases, remineralization occurs, during which the lost minerals are restored to the enamel. These minerals come from sources like saliva, fluoride toothpaste, water, and certain foods such as tea, fish, dairy products, and vegetables.

Cavities form when there’s an imbalance between the demineralization and remineralization cycles.

For example, prolonged contact with acid, frequent consumption of sugary foods, or constant snacking increases acid exposure and extends demineralization periods, making it harder for your teeth to recover.

When is Tooth Decay No Longer Reversible?

Many people think that the only solution for a cavity is a dental filling. However, it’s been proven that early-stage tooth decay can be reversed with the right care.

As long as the decay is limited to the tooth's surface, there’s still a chance to restore lost minerals and heal your teeth naturally.

To check if a cavity is reversible, you can dry your teeth in front of a mirror. Areas of demineralization will appear as white or brown rough spots, and you should not feel any pain. This is because early decay only affects the enamel, which has no nerves.



At this stage, the damage is superficial and responds well to home treatments such as fluoride or remineralizing products.

However, once a cavity or deep hole forms, tooth decay is no longer reversible. At this point, the bacteria have penetrated deep into the tooth, continuing to erode it from within. Home remedies won’t be enough to stop the progression, which is why dental treatment becomes essential.

Other Causes of Tooth Decay

Tooth decay is a complex process influenced by multiple factors.

It’s easy to think that cavities are solely due to poor oral hygiene, but it's not that simple. Some people, surprisingly, don’t develop cavities even when they don’t brush regularly.

In reality, various factors contribute to tooth decay, including:

• The types of bacteria present in the mouth.
• The composition and flow of saliva.
• The acidity and sugar levels in our diet.
• Even genetic factors can affect your risk of developing cavities.

Here are some factors that can make you more prone to tooth decay:

• Diet: A diet high in carbohydrates and low in minerals and vitamins can make teeth more vulnerable to cavities.
• Saliva: Saliva is important for our teeth and gums. It contains minerals that help with remineralization. Plus, it balances mouth acidity. Reduced saliva flow due to medical conditions, medications, or smoking can increase the risk of decay.
• Oral hygiene: Good oral hygiene is essential to prevent cavities and other oral conditions. Not brushing and flossing regularly can cause bacterial plaque to build up. More plaque means more acidity and a higher risk of tooth decay.
• Enamel defects: Certain genetic tooth conditions affect the structure and composition of the enamel and dentin, making them more fragile and susceptible to decay. Because these teeth are more vulnerable to damage, they require special care and protection to prevent breakage and fractures.