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Fluoride, the essential trace mineral required by our bodies

Fluoride | the essential trace mineral for our healthy teeth and bones.

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Fluoride is the ionic form of the element fluorine; it inhibits or reverses the initiation and progression of tooth decay and stimulates new bone formation.

 

Fluoride helps in strengthening the tooth enamel which protects the teeth from the acid produced by mouth bacteria. It prevents dental caries.

 

Fluoride also has a role in bone formation and strengthening of bones. Thus, fluoride is an essential mineral required by the body for the health of teeth and bones.

 

Reference:

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academies Press; 1997.

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  • Fluoride is an essential mineral for healthy teeth and bones. Fluoride is the ionic form of the element fluorine. Fluoride inhibits and reverses the initiation and progression of tooth decay. Fluoride also stimulates new bone formation.

  • Fluoride reduces the risk of tooth decay. For adults and children, a low level of mineral fluoride helps harden the developing tooth enamel and protects teeth from corrosion. The enamel is a hard white substance covering the crown of a tooth.

  • Adequate fluoride intakes reduce the risk of dental caries in its initial stages by inhibiting demineralization and the activity of bacteria in dental plaque and enhancing tooth remineralization. In addition, fluoride also plays a role in helping strengthen bone. Fluoride helps stimulate new bone formation and maintains bones' high mineral density.

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The nutritional food sources of fluoride.

Two significant food sources of fluoride are tea, especially if the tea is made with fluoridated water, and fish with edible bones, such as canned salmon.

 

Many municipal water systems contain a natural supply of fluoride. Fluoride in water helps keep a low level of fluoride in the mouth, which protects teeth.

 

Brewed tea typically contains higher levels of fluoride than most foods, depending on the type of tea and its source, because tea plants take fluoride from the soil.

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The top foods with fluoride content:

  • Tea, black, brewed

  • Brewed coffee

  • Shrimp

  • Bottled water with added fluoride (check label)

  • Raisins

  • Cooked oatmeal

  • Grapefruit juice

  • Potatoes

  • Rice, cooked

  • Pork chop

  • Yogurt

  • Lambchop

  • Corn

  • Beef

  • Tuna

  • Cheese

  • Bread

  • Asparagus

  • Chicken

  • Milk

  • Apple

  • Avocado

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Recommended Amounts:

The adequate daily intakes (AIs) for fluoride are listed in the milligrams unit.

The AI of fluoride for 14-18-year-olds is 3 milligrams.

The AI for 19-year-old and older males is 4 milligrams and 3 milligrams for females 19 years and older.

The AIs for females (14-50 years old) in pregnancy and lactation is 3 milligrams.

Do not consume more fluoride than enough. Consuming too much fluoride can cause dental and skeletal fluorosis and other health risks. The tolerable upper intake level, UL, for fluoride, is 10 milligrams for people fourteen and older.

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Definitions:

AI

Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.

RDA:

Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.

UL:

Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.

 

References:

Fluoride, Fact Sheet for Health Professionals

https://ods.od.nih.gov/factsheets/Fluoride-HealthProfessional/

National Institutes of Health Office of Dietary Supplements

Updated: August 15, 2023

 

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academies Press; 1997.

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The Current Adequate Intakes (AIs) for Fluoride for Healthy Individuals.

_Adequate Intake (AI).For infants from birth to 12 months, AI for copper is established as

Daily Tolerable Upper Intake Levels (ULs) for Fluoride:

_Adequate Intake (AI).For infants from birth to 12 months, AI for copper is established as
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References:

Fluoride, Fact Sheet for Health Professionals

https://ods.od.nih.gov/factsheets/Fluoride-HealthProfessional/

National Institutes of Health Office of Dietary Supplements

Updated: August 15, 2023

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academies Press; 1997.

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