Dreaming of a whiter smile but frustrated by those stubborn stains thanks to the effects of your daily coffee (or wine)? Less-than-white teeth can be a real confidence killer, but don’t worry—there are plenty of dentist-approved solutions to help you achieve that bright, dazzling smile you’ve always wanted. From over-the-counter strips to natural remedies like rinsing with baking soda, DIY teeth whitening is easier than you think.
In our quest to find the best teeth whitening methods, we consulted six experienced dentists and dentists. They provided in-depth information on practical techniques and critical safety tips. We then validated their advice with a thorough review of scientific publications and journals.
Keep reading to learn how to improve your smile from the comfort of your own home.
What is teeth whitening?
“Teeth whitening is the process of whitening the middle layer of the tooth to make the overall appearance of the tooth whiter,” he says. Naomi Levy GoldmanDMD, Cosmetic & Restorative Dentist. “This is usually achieved by using a peroxide gel in either a strip, disc or mouthpiece,” he adds.
You can whiten your teeth at your dentist’s office, but if your staining isn’t too severe, there are effective ways to achieve noticeable results at home. If you prefer to avoid chemical whitening agents like carbamide or hydrogen peroxide, you could also use baking soda to brighten your natural smile.
Although teeth whitening is not obviously dangerous, it is necessary to be cautious and aware of possible side effects.
Teeth whitening methods at home
There are several methods for whitening 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 easy-to-use peel-and-stick strips that you wear on your teeth for 15 to 30 minutes each day. “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 Whitestrips, are among the few home remedies approved by the American Dental Association (ADA). “There are proven effective and safe methods of whitening teeth at home,” he says.
Strips can brighten 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 called whitening trays, are made of a flexible material that molds to your teeth. Some products come pre-installed with whitening gel, while others require you to add the gel yourself.
Rhoda CalassoDDS, explains that these trays typically use low concentrations of peroxide-based gels, such as 15% hydrogen peroxide or 35% carbamide peroxide.
You usually wear a whitening tray for 30 to 60 minutes at a time. This allows the bleaching solution enough time to work on deep stains and discolorations. The benefit of this extended wear time is a more noticeable improvement in the whiteness of your teeth. However, the potential downside is that prolonged exposure to whitening agents can make your teeth more sensitive and your gums more prone to irritation.
Whitening toothpaste
According to a 2018 studychemical teeth whitening toothpaste outperforms natural alternatives. However, it is not as highly recommended as whitening strips or trays.
Instead, many dentists recommend using a mixture of baking soda and hydrogen peroxide for best results (more on that below). However, incorporating a whitening toothpaste into your daily routine can help keep your smile brighter. The advantage of this method lies in its simplicity and accessibility, making it easy to use on a daily basis.
Mackie also stresses the importance of preventing stains in the first place.
She suggests:
-
Limiting the intake of foods and drinks that cause stains, such as coffee, red wine, tomato sauce and black sodas
-
Use a straw if you drink strongly colored drinks such as coffee and tea
-
Swish water in your mouth after eating or drinking
-
Eating foods that can help naturally “grind” your teeth, such as apples, carrots and celery
Natural teeth whitening options
Baking soda
Mixing baking soda with water or hydrogen peroxide can help remove stains from your teeth. Mackie advises that this mixture shouldn’t replace your regular toothpaste, but incorporating it into your daily dental routine can upgrade your efforts to keep your teeth white and clean.
“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. Balance is key!
“Teeth whitening can cause gum sensitivity and irritation,” says Goldman. Yazdani agrees, adding that it can also happen if teeth whitening strips or gel trays are left in for too long.
Marshall offers a practical tip, stating, “If at-home whitening strips make your teeth sensitive, you can try a sensitivity toothpaste right after, like Sensodyne.”
Hogg mentions another concern: allergic reactions. 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?
Although not dangerous in itself, activated carbon is an ingredient that you should approach carefully.
Activated carbon is a form of carbon that has been processed to have small, low-volume pores that increase its surface area, making it highly absorbent. It is commonly used in various health and beauty products, including teeth whitening solutions. The idea is that its absorbent properties can help remove stains and toxins from the teeth, although scientific support for this use is limited.
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.
In addition, Hogg advises 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?
Choosing the right teeth whitening method often comes down to personal preference. However, several key factors should guide your decision, including the sensitivity of your teeth and the nature of the stains on your teeth. OTC options such as whitening strips are popular because they are easy to use and accessible, but if you have significant concerns such as increased sensitivity or particularly tough stains, it is wise to consult your dentist. Dental professionals can offer advice based on your specific dental health needs and help you avoid common pitfalls, ensuring the whitening process is safe and effective.
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 various methods for teeth whitening. Goldman says, “You can use strips that you apply to the teeth, a custom tray made by a dentist that you fill with whitening gel, or a whitening pen that you paint directly on the teeth.”
Of course, you can also visit your dentist’s office and have a professional do the work.
What is the best way to whiten your teeth at home?
While all of the methods we’ve discussed can help you whiten your teeth at home, whitening strips are particularly popular. Dentists often recommend them, and some products have earned the ADA seal of approval, confirming their safety and effectiveness.
Meet our experts
-
Naomi Levy GoldmanDMD, Cosmetic & Restorative Dentist and Owner of Levy Goldman Dentistry, Peabody, MA
-
Trudy HoggRDH, BSDH, dental hygiene at Aspen Dental, Grants Pass, Ore
-
Rhoda CalassoDDS, CEO of TruGLO Modern Dental, Los Angeles
-
Nicole MackieDDS, MS, FACP, owner of Dr. Nicole Mackie Dental Implant Specialty Center, Las Vegas
-
Ricky MarshallDMD, owner and dentist at Stadland Dental, Glendale, Ariz.
-
Shahrooz YazdaniDDS, CEO and Director of Yazdani Family Dentistry and Costello Family Dentistry, Ontario, Canada
