Will oil pulling whiten your teeth?

Oil pulling leaves teeth feeling smooth and slick, and many people pair it with better brushing habits, so their teeth may look cleaner. Before-and-after photos online rarely control for lighting, camera settings or other whitening products.

There is one trial result that sometimes gets quoted as whitening evidence. In a small study included in a 2020 review, people who oil pulled had less staining than people using chlorhexidine mouthwash. That says more about chlorhexidine, which is well known to stain teeth, than about oil whitening anything.

• ADA: no reliable scientific studies show oil pulling whitens teeth, and the ADA does not recommend it as a dental hygiene practice.
• Cleveland Clinic: its dentist says she has not seen good evidence that oil pulling will whiten teeth, and that alternative whitening methods tend to be myths.
• Systematic reviews: the published reviews of oil pulling trials looked at bacteria, plaque and gum scores. None measured tooth shade as an outcome.

In short, there is no study showing a change in tooth color from oil pulling, and no plausible way for oil to bleach enamel.

Teeth darken for two broad reasons. Surface stains come from coffee, tea, red wine, tobacco and some foods, and sit on or just inside the enamel. Deeper discoloration comes from within the tooth, from aging, injury, some medicines or a dying nerve. Cleveland Clinic notes that whitening works best on teeth that have yellowed with age or been stained by food and drink, and that a brown or gray tint can signal a deeper problem a dentist should look at.

Oil does not contain anything that breaks down stain molecules, which is what peroxide-based products do.

Look for the ADA Seal of Acceptance on over-the-counter products. A dentist can also check for cavities or gum disease that should be treated before bleaching.

Cleveland Clinic warns against apple cider vinegar, charcoal powder and household hydrogen peroxide for whitening. Acidic or abrasive home remedies can wear enamel, which makes teeth look more yellow over time because the darker layer underneath shows through. Oil pulling at least does not damage enamel, but it will not lighten it either.

Some color changes are not stains at all. A single tooth that turns gray or dark after a knock, brown spots that feel rough or sticky, or a sudden change in color can point to a dying nerve, decay or worn enamel. Whitening products will not fix these, and bleaching over an untreated cavity can make it sensitive. Cleveland Clinic advises having a dentist check for cavities or gum disease before you whiten, and to look into any brown or gray tint. Oil pulling will not reveal or treat any of these problems, which is one more reason not to rely on it.

• Rinse with water after coffee, tea or red wine.
• Brush twice a day with fluoride toothpaste and get regular professional cleanings, which polish off surface stain.
• Stop smoking. The ADA notes tobacco stains teeth and makes whitening less effective and shorter lasting.
• Clean your tongue. It does not whiten teeth, but a coated tongue can make the whole mouth look less fresh. See our guide to clearing a white tongue.