If you find yourself waking up with a face pain, jaw pain or have headaches in the morning and your teeth showing signs of wear and tear. You might be one of the millions of individuals who suffer from unconscious teeth grinding or clenching, also known as bruxism.
While stress, anxiety, and sleep disorders are often attributed to bruxism or poor oral health, recent research suggests that there may be another factor at play: vitamin deficiency.
Vitamins and other nutrients and minerals are essential for overall health, muscle function, and even mental health and mood.
The implications of this connection are far-reaching, suggesting that addressing nutritional imbalances may hold the key to effectively managing teeth grinding.
Today, we will dive deep into vitamin deficiency, bruxism, and the relationship between the two as well as explore the importance of understanding and treating these deficiencies may provide relief for those who clench and grind their teeth.
A Quick Introduction To Bruxism
Understanding bruxism, especially sleep bruxism, is essential for anyone seeking relief from the discomfort and potential long-term damage caused by the constant grinding and jaw clenching.
Bruxism is the habitual and involuntary clenching or grinding of teeth.
This condition typically occurs during sleep, as sleep bruxism, but can also manifest during periods of wakefulness, when it is known as awake bruxism.
It can result in a range of symptoms, including worn-down teeth, jaw pain, headaches, and disturbed sleep. It is often associated with stress, anxiety, or an abnormal bite, and if left untreated, it can lead to further dental complications and discomfort.
Treatment options for bruxism include the use of mouthguards, stress management techniques, and addressing any underlying causes.
While the exact causes of this condition remain unclear, recent studies have started to shed light on the possible role of vitamin deficiencies.
Common Symptoms of Teeth Grinding
Bruxism can lead to a wide range of symptoms including flat, worn-down and sensitive teeth, jaw pain or soreness, and frequent headaches. These symptoms can occur in both awake bruxism and sleep bruxism, but there are some differences in prevalence.
In awake bruxism, which occurs during the daytime when the individual is more conscious, symptoms like jaw muscle fatigue, frequent tension-type headaches, and jaw pain are more prevalent, and dental damage might not be as obvious, especially in moderate cases. Nonetheless, the constant grinding and clenching can lead to muscle fatigue and tension in the jaw, resulting in pain and headaches.
In sleep bruxism, the symptoms are more focused on dental damage. Worn-down, sensitive, and flattened teeth are more prevalent in sleep bruxism. Extreme cases will even show broken teeth, damaged tooth enamel, and even gum diseases.
These symptoms are often noticed by a dentist during a routine check-up. That’s not to say that individuals with sleep bruxism also don’t suffer the other common symptoms and signs. Frequent headaches in the morning, jaw soreness, and even TMJ are almost always present in all moderate to severe bruxism cases, along with sleep disorders that negatively affect the sleep quality of patients with bruxism.
Since sleep bruxism occurs during sleep, individuals may be unaware of their grinding habits unless a bed partner notices the sounds of teeth grinding or they experience dental issues. Because of this, most individuals with sleep bruxism will only start noticing they have an issue when symptoms become severe.
It is important to note that not all individuals with sleep bruxism or awake bruxism will experience the same symptoms, and the severity of symptoms can vary.
Causes
The underlying causes of teeth grinding can vary and are often multifactorial in nature, with new ones being discovered continuously.
Vitamin deficiency, which we’ll explore further, is just one of them, along with other factors that continuously appear in most cases of the disorder:
One of the main causes is stress and anxiety, a 2020 meta-analysis of six peer reviewed studies confirming a significant link between these conditions and bruxism. When individuals are under high levels of stress, they may clench their jaw or grind their teeth as a way to release tension.
This can occur during the day or at night while sleeping. Lowering stress and finding healthy ways to cope with anxiety are some of the key starting points when treating this disorder.
Temporomandibular joint disorder (TMJ) is another common cause and is associated with jaw joint inflammation and other problems related to chewing including pain while opening and closing the jaw.
Another potential cause is a misalignment of the teeth, also known as malocclusion. When the upper and lower teeth do not fit together properly, it can lead to excessive teeth grinding or jaw clenching. In some cases, orthodontic treatment or dental work may be necessary to correct misalignment and alleviate the grinding.
Certain medications, such as antidepressants, can contribute to bruxism. These medication risk factors are some of the first questions asked of a patient starting treatment.
Sleep bruxism is often associated with other sleep disorders, such as sleep apnea or snoring. These conditions can disrupt normal sleep patterns and lead to the development of sleep bruxism, along with a deterioration in quality of life. Treating the underlying sleep disruption can be an important treatment step.
Certain lifestyle factors are also major risk factors. These include excessive alcohol consumption, smoking, drinking caffeine, or the habitual biting of objects like pens or pencils.
Avoiding these habits and maintaining a healthy lifestyle can help reduce bruxism risk.
Treatments for Teeth Grinding
Treating bruxism is a multipronged attack on the problem because the issue itself is multifaceted and can be born out of several factors. Therefore, most treatment plans will not be limited to just one treatment option.
Nonetheless, the most common treatments are:
Night guards or splints
A dentist can custom-make a night guard or splint to be worn during sleep. These oral devices provide a protective barrier between the upper and lower teeth at night, preventing them from grinding against each other and reducing the risk of tooth wear.
Stress management techniques
Since stress and anxiety are common triggers for teeth grinding, finding healthy ways to manage stress can help reduce the frequency and intensity of grinding episodes. This may include practices such as relaxation exercises, meditation, counseling, or engaging in hobbies and activities that promote relaxation.
Behavioral therapy
Cognitive behavioral therapy (CBT) can be effective by identifying and addressing any underlying emotional or psychological factors contributing to the habit of teeth grinding. Therapy sessions can help individuals develop coping mechanisms and strategies to modify their behavior, along with making necessary lifestyle changes regarding any alcohol, caffeine, and drug consumption.
Dental procedures
If the habit of grinding and clenching at night caused significant damage to the teeth or jaw joint, restorative dental procedures may be required. This can include dental bonding, crowns, bridges, orthodontic treatment, or even surgery in severe cases.
What is Vitamin Deficiency?
Vitamin deficiency refers to a condition in which the body lacks adequate amounts of certain vitamins. Vitamins are essential nutrients that the body needs in small amounts to function properly. They play crucial roles in various bodily functions, including metabolism, growth, development, and maintenance of overall health.
When there is a deficiency of a specific vitamin, it can lead to various health problems and symptoms. Common vitamin deficiencies include vitamin D deficiency, vitamin B12 deficiency, vitamin C deficiency, and iron deficiency anemia. The symptoms can vary depending on the specific vitamin deficiency but may include fatigue, weakness, poor immune function, impaired cognitive function, skin problems, and anemia, among others.
Vitamin deficiencies can occur due to several reasons, including inadequate dietary intake of certain vitamins, malabsorption issues, certain medical conditions, pregnancy or breastfeeding, and certain medications.
It is important to maintain a balanced diet and ensure adequate intake of essential vitamins to prevent deficiencies.
The Role of Vitamin Deficiencies in Bruxism
As mentioned, while the exact cause of sleep bruxism is still not fully understood, recent research has suggested a potential association between sleep bruxism and certain vitamin deficiencies.
Vitamins play a crucial role in maintaining the overall health of the body, including the proper functioning of the nervous system. Deficiencies in certain vitamins and minerals have been linked to various neurological disorders, and sleep bruxism may be one of them.
While the research on the association between sleep bruxism and vitamin deficiencies is still relatively limited, old and current studies provide valuable insights into the potential role of vitamins in the development and management of sleep bruxism.
25-hydroxyvitamin D or Vitamin D Deficiency Link to Anxiety
Vitamin D deficiency can impact mental health and mood, with numerous studies also exploring the correlation between Vitamin D deficiency and anxiety, shedding more light on the role of overall vitamin deficiencies in the development of bruxism.
One major source on this topic was the 2021 study published in BMC Oral Health about the association between sleep bruxism and vitamin D deficiency. The Jordanian researchers found that 47% of self-reported sleep bruxism patients had a vitamin D deficiency, much more than the general population. Not only that, but they also found a staggering 90% of the study’s participants with sleep bruxism to have very low daily dietary calcium intake. Other studies have also found a similar correlation between calcium concentration in the body and the development of sleep bruxism, anxiety, and stress.
Some researchers have also hypothesized that due to the high concentrations of vitamin D receptors in many nuclei in the brainstem and hypothalamus, both of which are known to interfere with sleep, vitamin D must have an important function in the brainstem control during sleep; furthering the presumption that vitamin D concertations and vitamin D deficiency may have a relation to sleep disorders including sleep bruxism.
A more recent study from Japan (2023) also found a correlation between Vitamin D deficiency and sleep bruxism, the same as the previous study.
However, regulating mood is far from the only vital function of vitamin D, or 25-hydroxyvitamin D, has in the body:
- Calcium absorption: One of the primary roles of vitamin D is to promote the effective consumption of calcium. It helps with calcium absorption in the intestines, which is essential for maintaining the health of bones, nerves, and muscles. Without sufficient vitamin D levels, the body struggles to absorb enough calcium, leading to serious medical conditions.
- Bone health: The association between vitamin D and calcium is particularly important for bone health, as it works in conjunction with calcium to regulate bone mineralization and remodeling. It helps in the formation and maintenance of strong and healthy bones throughout life. Low levels of vitamin D can lead to conditions like rickets in children (characterized by soft, weak bones) and osteomalacia in adults (resulting in bone pain and muscle weakness).
- Immune system function: Vitamin D also plays a vital role in supporting the immune system. It helps modulate the immune response, promoting the production of antimicrobial proteins and enhancing the function of immune cells. Inadequate vitamin D levels may lead to an increased susceptibility to infections and autoimmune disorders.
- Muscular function and strength: Vitamin D is involved in muscle function and strength. It helps regulate muscle contractions and reduces the risk of falls and fractures in older adults. A vitamin D deficiency can contribute to muscle weakness, pain, and an increased risk of falls and is frequently found among those with jaw disorders like repetitive jaw muscle hyperactivity and bruxism, along with other problems with musculoskeletal functions.
- Mood regulation: Some research suggests that vitamin D may have a role in regulating mood and preventing mental health disorders such as depression. Low 25-hydroxyvitamin D concentration have been associated with an increased risk of depressive symptoms, anxiety, and stress, as well as sleep disorders.
Other Vitamins and Minerals Crucial for Oral Health
In addition to calcium and magnesium deficiencies, there are other vitamins and minerals that play a crucial role in oral health and may be linked to bruxism. From magnesium to calcium and even fiber, the body is an incredibly complex machine, and inadequate levels of any nutrients can have negative effects.
Among the more common nutrient deficiencies that have been found through studies of patients with bruxism are the following:
Magnesium
Current studies have highlighted the significant role of magnesium deficiencies in the development of bruxism. In fact, next to vitamin D deficiency and calcium deficiency, low magnesium levels are frequently found among individuals with sleep bruxism.
Magnesium plays a crucial role in muscle function and relaxation because it acts as a counter to calcium in the body, which causes tension, and its deficiency can lead to increased muscle tension and possible musculoskeletal pain.
Lack of magnesium can also contribute to elevated stress levels, further exacerbating the problem. In fact, magnesium has been growing as a tool in the treatment of anxiety in recent years.
Vitamin C
Studies have also shown that individuals with vitamin C deficiency are more likely to experience teeth grinding, especially during sleep.
Vitamin C plays a crucial role in maintaining healthy gums and teeth by supporting collagen synthesis and promoting gum health.
Ensuring sufficient vitamin C intake, along with adequate calcium consumption, can help prevent sleep bruxism and maintain optimal oral health.
Calcium Deficiency and Tooth Decay
As established above, normal levels of calcium in the body are essential for maintaining healthy teeth and preventing tooth decay. Calcium deficiency can have negative effects on oral health, including the development of sleep bruxism and tooth decay.
That is why it’s important to prioritize the consumption of calcium-rich foods to ensure that you are getting enough calcium for your body’s needs. Some examples of calcium-rich foods include dairy products, leafy greens, and fortified foods.
These foods can help provide the necessary amount of calcium for the body, and adequate dietary calcium consumption can help maintain healthy teeth and prevent oral health issues.
Together with vitamin D, calcium plays a crucial role in the overall oral health of an individual.
Vitamin B5 or Pantothenic Acid
Pantothenic acid, also known as vitamin B5, plays a crucial role in maintaining overall health. It is essential for the metabolism of carbohydrates, proteins, and fats, ensuring the body has adequate energy production. Pantothenic acid is also involved in the synthesis of several important compounds, such as hormones and cholesterol.
A deficiency in vitamin B5 can lead to various health consequences, with common symptoms being fatigue, insomnia, numbness, muscle cramps, and even depression. A higher rate of sleep bruxism has also been found in those with vitamin B5 deficiencies.
Skin issues like acne and dermatitis may also arise.
As we can see, it is important to ensure a well-balanced diet that includes these essential nutrients to promote optimal oral health and potentially reduce the risk of teeth grinding.
How Treating Vitamin Deficiency Can Help Treat Bruxism
So, in conclusion, research suggests that there is a potential connection between a deficiency in vitamins, minerals, and other nutrients and bruxism. Therefore, treating any vitamin or nutrient deficiency can be crucial to addressing bruxism.
Improving Diet and Vitamin Supplementation
Supplementing essential vitamins can play a crucial role in alleviating bruxism. Vitamin supplementation can improve overall health and help manage symptoms associated with bruxism.
The following are just some of the benefits that can be achieved through proper vitamin intake:
- Enhanced oral health, reducing the risk of tooth damage and decay.
- Decreased frequency and intensity of headaches, a common side effect of bruxism.
- Improved quality of sleep, as there is an association between sleep bruxism and vitamin deficiencies.
- Reduced anxiety levels, as certain vitamin deficiencies have been linked to different categories of anxiety.
While supplements provide a quick solution, a long-term solution is also an improved diet with foods rich in the vitamins you require.
Some vitamin D-rich foods include fatty fish such as salmon, mackerel, and sardines. These fish are not only delicious but also provide a good amount of vitamin D.
Additionally, fortified dairy products like milk, yogurt, and cheese can also help boost vitamin D levels. Egg yolks, especially those from free-range or pasture-raised chickens, are another source of this nutrient.
And don’t forget that mushrooms, particularly those exposed to sunlight or UV light, can be a good plant-based source of vitamin D. By incorporating these foods into their diet, individuals with a vitamin D deficiency can help improve their levels and overall health.
Magnesium Calcium Supplementation
Both magnesium and calcium, we now know, play crucial roles in maintaining healthy teeth and muscles, and a deficiency in these nutrients can lead to teeth grinding.
While magnesium and calcium are both sold in the form of easy-to-take supplements, it is also recommended that you ingest them through your diet.
Some foods that are high in calcium include dairy products like milk, cheese, and yogurt, as well as leafy green vegetables such as broccoli and kale. Foods rich in magnesium include nuts and seeds, whole grains, legumes, and dark chocolate. Incorporating these foods into the diet can help replenish the levels of both calcium and magnesium in the body.
Understanding the role of nutritional imbalances in managing bruxism is important for preventive measures and treatment options.
