Who hasn’t at some point worried about annoying teeth stains or worried about the yellowing effects of a daily coffee habit? Fortunately, there are solutions. And while at-home teeth whitening can seem daunting, some easy, effective methods are dentist-approved. Whether you opt for over-the-counter strips or choose to try a natural baking soda rinse, brightening your smile isn’t as difficult as you might think.
To determine the best ways to whiten teeth, we spoke to five different dentists and dental hygienists who gave us all the details on effective, efficient methods, along with some safety precautions. After speaking with these professionals, we reviewed scientific publications and journals to ensure we recommended the most practical teeth whitening options.
Keep reading to find out everything you need to know about enhancing those pearly whites from the comfort of your own home.
What is teeth whitening?
Teeth whitening involves using substances such as carbamide peroxide, hydrogen peroxide or baking soda to brighten your natural smile. You can do this at your dentist’s office, but if your staining is not too severe, there are effective ways to achieve noticeable results at home.
Although it is not obviously dangerous, it is important to be careful and aware of possible side effects.
Teeth whitening methods at home
There are several methods to whiten your teeth at home, ranging from over-the-counter (OTC) products to natural remedies. Here are some of the most popular at-home teeth whitening options.
Over-the-counter whitening products
Bleaching strips
Teeth whitening strips are thin strips that peel off and stick over your teeth for 15 to 30 minutes daily. “Most kits come with a 30-day supply and are relatively easy to use,” he says Trudy Hoggdental hygiene. “They also cause very little sensitivity due to the low percentage of gel, [but this means] your results will last longer.”
Nicole MackieDDS, notes that OTC whitening strips such as Crest 3D Whitestripsis one of the few home remedies approved by the American Dental Association. “There are proven effective and safe methods of whitening teeth at home,” he says.
Strips can do a great job of brightening your smile over time, but they’re not the best choice if you have deep, visible stains, she adds Ricky MarshallDMD. He advises choosing a different treatment if there are “permanent stains or discoloration, cavities, fillings, etc., already on the part of your teeth you want to whiten.”
Gel whitening trays
Bleaching trays, also known as whitening trays, are made of a flexible material that molds to your teeth. Depending on the product, they may be pre-filled with bleaching material or ready to fill. Rhoda CalassoDDS, explains that these trays typically use low concentrations of peroxide-based gels, such as 15% hydrogen peroxide or 35% carbamide peroxide.
When using a whitening tray, you generally leave it in place for 30 to 60 minutes.
Whitening toothpaste
While a 2018 study found chemical teeth whitening toothpaste to be more effective than natural alternatives, this over-the-counter method is not as highly recommended as strips or trays. In fact, many dentists recommend using a mixture of baking soda and hydrogen peroxide for best results (more on that below). That being said, using a whitening toothpaste on a daily basis can definitely help keep your smile brighter.
Mackie also points out that it’s helpful to avoid the stain in the first place. Advises:
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Limit your intake of foods and drinks that cause stains, such as coffee, red wine, tomato sauce and black sodas
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Use a straw if you drink strongly colored drinks such as coffee and tea
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Swish water in your mouth after eating or drinking
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Eat foods that can help you naturally “grind” your teeth, such as apples, carrots and celery
Natural teeth whitening options
Baking soda
You can mix baking soda with water or hydrogen peroxide to remove stains from your teeth. According to Mackie, it shouldn’t replace toothpaste, but it could upgrade your daily dental routine.
“Adding baking soda helps remove plaque, balances the pH level of your mouth and helps whiten teeth,” she says. “Plaque builds up on your teeth from bacteria after eating, but regular brushing and regular use of baking soda helps break it down.”
Can teeth whitening cause side effects?
Like other DIY health treatments, too much teeth whitening can cause side effects. Shahrooz YazdaniDDS, notes that over-bleaching can affect the enamel on your teeth, the mattress that protects your smile from physical, thermal and chemical damage.
“Patients may experience tooth sensitivity and gum irritation,” says Yazdani. This can also happen if you leave teeth whitening strips or gel trays in for too long.
“If at-home whitening strips make your teeth sensitive, you can try a sensitivity toothpaste right after, like Sensodyne,” recommends Marshall.
Hogg also mentions that allergic reactions are a possible side effect. If you experience itching, swelling or discomfort while using a product, stop using it immediately and consult your dentist.
Are there any teeth whitening methods that are dangerous?
Activated charcoal, either alone or in toothpaste, is sometimes recommended for teeth whitening, but there aren’t many studies to back up the claims. A 2023 review found that the ingredient is actually less effective than other at-home options like baking soda and may even be more abrasive on teeth.
Hogg says that anyone who is pregnant or breastfeeding should also avoid teeth whitening to be safe.
How do I know which teeth whitening method is right for me?
Personal preference plays a big role, but consider key factors such as tooth sensitivity and the type of stains you have. Whitening strips are a popular OTC option, but if you have significant concerns, it’s wise to consult your dentist before making any major changes to your routine.
Frequently asked questions
What is the safest method of teeth whitening?
“The safest method of whitening is at the dentist’s office under the guidance of a licensed professional,” says Hogg. “This is called chairside or in-office whitening. During an appointment, a provider will isolate the tongue, cheeks and gums, protecting them from potential irritation caused by the whitening gel.”
What do dentists recommend for teeth whitening?
Dentists recommend teeth whitening strips, brushing with a baking soda/hydrogen peroxide mixture, or having a professional do the job.
What is the best way to whiten your teeth at home?
All of the methods we’ve discussed are good ways to whiten your teeth at home, but whitening strips seem to be the most widely recommended, especially since the ADA certifies some of the products as safe.
Meet our experts
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Nicole MackieDDS, MS, FACP, owner of Dr. Nicole Mackie Dental Implant Specialty Center, Las Vegas
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Shahrooz YazdaniDDS, CEO and Director of Yazdani Family Dentistry and Costello Family Dentistry, Ontario, Canada
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Ricky MarshallDMD, owner and dentist at Stadland Dental, Glendale, Ariz.
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Trudy HoggRDH, BSDH, dental hygiene at Aspen Dental, Grants Pass, Ore.
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Rhoda CalassoDDS, CEO of TruGLO Modern Dental, Los Angeles
