Oral hygiene: how to brush your teeth properly and what to choose
Oral hygiene is about more than white teeth and fresh breath. When you brush properly every day, less plaque is left behind, and plaque can cause tooth decay and gum inflammation.
In this article you will learn how and for how long to brush your teeth, which toothpaste and toothbrush to choose, and why it is important to clean between your teeth.
In brief. Brush your teeth twice a day for 2 minutes with a fluoride toothpaste.1 After brushing, spit out the toothpaste but do not rinse your mouth with water.1 Clean between your teeth every day and see your dentist regularly.
How do you brush your teeth properly?
- Twice a day: in the morning and last thing before bed.1
- For 2 minutes. It helps to divide your mouth mentally into 4 sections and spend 30 seconds on each.
- Spit out, but do not rinse. This way the fluoride stays on your teeth for longer.1
- Do not brush straight after acidic food or drinks, such as juices or fizzy drinks. It is better to wait about an hour.1
- Replace your toothbrush every 3 months, or sooner if the bristles have become splayed.1
Which toothpaste should you choose?
The most important property of a toothpaste is fluoride. Its amount is given in ppm (parts per million). Cosmetic products available over the counter may contain up to 1,500 ppm fluoride.2
| For whom | Fluoride content of the toothpaste | How much toothpaste |
|---|---|---|
| Children under 3 years | At least 1,000 ppm3 | A thin smear3 |
| Children aged 3–6 years | At least 1,000 ppm3 | A pea-sized amount3 |
| Adults | 1,350–1,500 ppm1 | A pea-sized amount |
Example. If the label says “1,450 ppm F”, the toothpaste is suitable for an adult. If the fluoride content is not stated or the toothpaste is “fluoride-free”, it protects against tooth decay less well.
Special toothpastes. Toothpastes for sensitive teeth usually contain fluoride and additional ingredients. Whitening toothpastes only remove surface stains and do not change the natural colour of your teeth.
Manual or electric toothbrush?
Both are suitable if you brush thoroughly. In a review of studies, electric toothbrushes with a rotating head removed slightly more plaque and reduced gum inflammation more than manual toothbrushes.4
What this means for you. If you brush well with a manual toothbrush and your gums do not bleed, there is no need to switch. Choose soft or medium bristles – a toothbrush that is too hard can irritate the gums.
Why is it important to clean between your teeth?
A toothbrush does not reach the spaces between your teeth. In a review of studies, interdental brushes and dental floss, used together with usual brushing, reduced gum inflammation more than toothbrushing alone.5
- Interdental brushes are suitable for wider gaps. It is best to choose the size with your dentist or dental hygienist.
- Dental floss is suitable for narrow gaps.
Do you need mouthwash?
Mouthwash does not replace brushing your teeth. If you use it, do so at a different time from brushing, for example after lunch. Otherwise you will wash away the fluoride left by the toothpaste.1
Diet and oral health
What influences tooth decay most is how often you eat sugar.6 It is better to eat sweets together with a main meal rather than snacking on them throughout the day.
Charcoal toothpastes. There is not yet enough evidence that toothpastes with activated charcoal protect or whiten teeth.7 If you choose them, check whether the ingredients include fluoride.
Selected oral hygiene products
Commercial information. The products listed here are available in our shop. This is not a ranking of effectiveness. Before buying, check the ingredients and instructions for use on the product page.
SENSODYNE Toothpaste for Sensitive Teeth and Gums 75 ml
Toothpaste for sensitive teeth and gums with stannous fluoride and sodium fluoride, 1,450 ppm fluoride in total. Suitable for adults for daily brushing.8
Jordan Toothbrush Target for Teeth and Gums soft 1 pc.
A soft toothbrush for daily brushing. Soft bristles are gentler on the gums. Replace it every 3 months.9
Beauty Formulas silicone interdental brushes soft, 1 pack - 20 pcs.
Flexible silicone interdental cleaners, 20 pieces per pack. Insert gently, without force. The cleaner is single-use.10
Elmex Anti-Caries Mouthwash 400ml
Mouthwash with amine fluoride, alcohol-free. Rinse for about 30 seconds at a different time from brushing your teeth.11
Frequently asked questions
What should I do if my gums bleed?
Bleeding when brushing often indicates gum inflammation. Do not stop brushing, but brush gently and book an appointment with your dentist.1
How often should I see a dentist?
This depends on the condition of your mouth. Your dentist will tell you when to come back.1
How can I get rid of bad breath?
Brush your teeth thoroughly and clean between your teeth and your tongue. If the odour does not go away, talk to your dentist.1
Scientific sources
- NHS. How to keep your teeth clean. nhs.uk
- Regulation (EC) No 1223/2009 on cosmetic products, Annex III (consolidated version). EUR-Lex
- NHS. Taking care of children's teeth. nhs.uk
- Yaacob M, Worthington HV, Deacon SA et al. Powered versus manual toothbrushing for oral health. Cochrane Database Syst Rev. 2014;(6):CD002281. doi:10.1002/14651858.CD002281.pub3
- Worthington HV, MacDonald L, Poklepovic Pericic T et al. Home use of interdental cleaning devices, in addition to toothbrushing, for preventing and controlling periodontal diseases and dental caries. Cochrane Database Syst Rev. 2019;4:CD012018. doi:10.1002/14651858.CD012018.pub2
- World Health Organization (WHO). Oral health. Fact sheet. who.int
- Brooks JK, Bashirelahi N, Reynolds MA. Charcoal and charcoal-based dentifrices: a literature review. J Am Dent Assoc. 2017;148(9):661–670. doi:10.1016/j.adaj.2017.05.001
- Sensodyne. Sensitivity & Gums toothpaste, 75 ml. Product label.
- Jordan. Target Teeth & Gums toothbrush, soft. Product information.
- Beauty Formulas. Silicone interdental cleaners, 20 pcs. Product information.
- Elmex. Anti-Caries mouthwash, 400 ml. Product label.
Disclaimer. This article is for information purposes only and does not replace a consultation with a dentist or dental hygienist. If you have toothache, bleeding gums or have noticed changes in your mouth, see a dentist.
