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Teeth whitening: What is it, how to do it safely and how to do it at home

Melissa Lee and Zia Sherrell
Teeth whitening: What is it, how to do it safely and how to do it at home

Dreaming of a whiter smile but frustrated by those persistent stains thanks to the effects of your daily coffee (or wine) fix? 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 a baking soda rinse, DIY teeth whitening is easier than you might think.

In our quest to find the best teeth whitening methods, we consulted six experienced dentists and dental hygienists. They provided in-depth information on practical techniques and crucial safety tips. We then validated their advice with a thorough review of scientific publications and journals.

Keep reading to learn how to enhance your smile from the comfort of your home.

"Teeth whitening is the process of bleaching the middle layer of the tooth to make the overall appearance of the tooth whiter," says Naomi Levy Goldman, DMD, Cosmetic & Restorative Dentist. "This is usually achieved using a peroxide gel in either a strip, tray or mouthpiece," she adds.

You can have your teeth whitened 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'd prefer to avoid chemical whitening substances like carbamide or hydrogen peroxide, you could also use baking soda to brighten your natural smile.

While teeth whitening isn't overtly dangerous, being careful and aware of potential side effects is essential.

Several methods exist 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.

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," says Trudy Hogg, dental hygienist. "They also cause very little sensitivity due to the low percentage of gel, [but this means] your results will take longer."

Nicole Mackie, DDS, notes that OTC whitening strips, like Crest 3D Whitestrips, are among the few at-home treatments approved by the American Dental Association (ADA). "They have been deemed effective and safe methods for teeth whitening at home," she says.

Strips can brighten your smile over time, but they’re not the best option if you have deep, noticeable stains, adds Ricky Marshall, DMD. He advises opting for a different treatment if there are any "permanent stains or discoloration, cavities, fillings, etc., already on the part of your teeth you want to whiten."

Bleaching trays, also called whitening trays, are made from a pliable material that molds to your teeth. Some products come preloaded with bleaching gel, while others require you to add the gel yourself.

Rhonda Kalasho, DDS, 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 ample time to act on deep stains and discoloration. The advantage of this extended wear time is a more noticeable improvement in the whiteness of your teeth. However, the potential drawback is that prolonged exposure to the bleaching agents can make your teeth more sensitive and your gums more prone to irritation.

According to a 2018 study, chemical teeth-whitening toothpaste outperforms natural alternatives. Despite this, it isn't as highly recommended as whitening strips or trays.

Instead, many dentists suggest using a mix of baking soda and hydrogen peroxide for better results (more on that below). Nevertheless, 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 every day.

Mackie also emphasizes the importance of preventing staining in the first place.

She suggests:

  • Limiting your intake of stain-causing foods and drinks, like coffee, red wine, tomato sauce and dark sodas

  • Using a straw if you drink heavily pigmented drinks like coffee and tea

  • Swishing water around in your mouth after eating or drinking

  • Eating foods that can help naturally "scrub" your teeth, like apples, carrots and celery

Mixing baking soda with water or hydrogen peroxide can help remove stains from your teeth. Mackie advises that this mixture should not 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, balance your mouth's pH level and helps whiten teeth," she says. "Plaque builds up on your teeth from bacteria after eating, but brushing regularly and the use of baking soda regularly helps break it down."

Much like other DIY health treatments, too much teeth whitening can cause side effects. Shahrooz Yazdani, DDS, notes that excessive whitening can impact the enamel on your teeth, the layer that defends your smile against physical, thermal and chemical damage. Balance is key!

"Tooth whitening can cause sensitivity and gum irritation," Goldman says. Yazdani agrees, adding that it can also occur if teeth whitening strips or gel trays are left on for too long.

Marshall offers a practical tip, stating, "If whitening strips at home make your teeth sensitive, you can try a toothpaste for sensitivity right after, like Sensodyne."

Hogg mentions another concern: allergic reactions. If you experience any itching, swelling or discomfort while using a product, stop its use immediately and consult with your dentist.

Although not dangerous per se, activated charcoal is an ingredient that you should approach cautiously.

Activated charcoal is a form of carbon processed to have small, low-volume pores that increase its surface area, making it highly absorbent. It's 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 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.

Furthermore, Hogg advises that anyone who is pregnant or nursing should also avoid teeth whitening just to be on the safe side.

Choosing the right teeth whitening method often comes down to personal preference. However, several key factors should guide your decision, including tooth sensitivity and the nature of the stains on your teeth. OTC options like whitening strips are popular because they are easy to use and accessible, but if you have significant concerns like heightened sensitivity or particularly tough stains, it's wise to consult your dentist. Dental professionals can offer advice based on your specific dental health needs and help you avoid common pitfalls, making sure your whitening process is both safe and effective.

"The safest method of whitening is in the dental office with the guidance of a licensed professional," Hogg says. "This is called chairside or in-office whitening. During an appointment, a provider will isolate the tongue, cheeks and gums, protecting them from possible irritation caused by the whitening gel."

Dentists recommend various methods to whiten teeth. Goldman says, "You can use strips that you apply to the teeth, a custom tray made by a dentist that you fill whitening gel or a pen with whitening product that you paint directly onto the teeth."

Of course, you can also visit your dentist's clinic and have a professional do the work.

While all the methods we've discussed can help you whiten your teeth at home, whitening strips are particularly popular. Dentists frequently recommend them, and some products have earned the ADA seal of approval, confirming their safety and efficacy.

  • Naomi Levy Goldman, DMD, Cosmetic & Restorative Dentist and owner of Levy Goldman Dentistry, Peabody, MA

  • Trudy Hogg, RDH, BSDH, dental hygienist at Aspen Dental, Grants Pass, Ore

  • Rhonda Kalasho, DDS, CEO of TruGLO Modern Dental, Los Angeles

  • Nicole Mackie, DDS, MS, FACP, owner of Dr. Nicole Mackie Dental Implant Specialty Center, Las Vegas

  • Ricky Marshall, DMD, owner and dentist at Stadland Dental, Glendale, Ariz.

  • Shahrooz Yazdani, DDS, CEO and director of Yazdani Family Dentistry and Costello Family Dentistry, Ontario, Canada