Canker sores and mouth ulcers can be painful and frustrating. They can make it difficult to eat, speak, or even smile. And if you’re like most people, you’ll do about anything to make them disappear as quickly as possible.
If you get a sufficient amount of these vitamins daily, it can significantly help prevent canker sores. So, to keep your mouth healthy and free from pain, include vitamins in your diet.
While there is no one definitive cause for them, canker sores can be brought on by many factors, including:
- stress;
- hormonal changes;
- food allergies;
- nutritional deficiencies.
Taking vitamins and supplements may be a good option if you’re looking for a way to help prevent or treat canker sores.
Some of the best vitamins and supplements for canker sores and mouth ulcers include:
1. Vitamin B12
Most problems in the skin and outermost layers of the human body are due to vitamin deficiencies. In the case of canker sores, the specific vitamin is B-12. Kids need more vitamins than adults because they constantly grow, and their bodies demand more vitamins. Also, kids are the most averse to taking vitamins.
Fruits and vegetables are not typically a dear favorite of the young guns. Thus, vitamin B-12 deficiency is relatively common among kids.
If this is the cause of canker sores, taking vitamin capsules or applying the contents of vitamin B-12 capsules directly to areas where sores have developed can offer quick and painless results.
Best sources of b12
- Animal liver
- kidneys
- Clams
- Sardines
- Fortified cereal
- Fortified nutritional yeast
- Tuna
- Salmon
- Trout
Recommended daily dose
- 0.9 mcg/day for 14 years and older
- 2.5 mcg/day during pregnancy
- 2.8 mcg/day when breastfeeding
2. Vitamin C
Ascorbic acid, popularly known as vitamin C, is responsible for the growth and repair of tissues in all parts of the human body, including the gums, teeth, and skin. It also helps the body absorb iron from plant-based foods.
Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals.
Free radicals are unstable molecules that can cause cell damage, leading to various diseases and conditions, such as cancer.
Best sources of vitamin c
- Citrus fruits such as oranges, grapefruits, and lemons
- Other fruits such as strawberries, kiwis, papayas, and melons
- Vegetables such as broccoli, Brussels sprouts, peppers, and dark leafy greens
- Herbs such as parsley and thyme
Recommended daily dose
- 90 mg/day for men over 18 years
- 75 mg/day for women over 18 years who are not pregnant or breastfeeding
- 85 mg/day for pregnant women
- 120 mg/day for breastfeeding women
3. Vitamin D3
Vitamin D is essential for strong bones and teeth. It also plays a role in the health of the immune and nervous systems.
A lack of vitamin D can lead to many health problems, such as:
- osteoporosis;
- rickets;
- certain types of cancer;
- autoimmune diseases;
- weak immune system;
- depression.
Vitamin D is found in a few foods, such as fatty fish and eggs. However, the best way to get vitamin D is by spending time in the sun.
Recommended daily dose
- 600 IU/day for adults under 70 years
- 800 IU/day for adults over 70 years
4. Folic acid [B9]
Folic acid is a water-soluble vitamin that belongs to the B complex group of vitamins. It’s important for the development of the neural tube, which becomes the baby’s brain and spinal cord
A lack of folic acid can lead to several problems, such as:
- neural tube defects;
- anemia;
- prone to mouth ulcers and other infections;
- heart disease;
- stroke.
Best sources of folic acid
- Beans and legumes
- Leafy green vegetables such as spinach and broccoli
- Fortified breakfast cereals
- Nuts and seeds
Recommended daily dose
- 400 mcg/day for adults over 18 years old
- 600 mcg/day for pregnant women
- 500 mcg/day for breastfeeding women
5. Vitamin E
Vitamin E is a fat-soluble vitamin that plays a role in the health of the skin and eyes. It’s also an important antioxidant.
Did you know that Vitamin E is essential for a healthy immune system? Not only does it help with the production of t cells, which are critical to an effective immune response, but it’s also a powerful antioxidant.
What are antioxidants, and why do we need them? Antioxidants protect our cells from damage caused by free radicals. These damaging molecules can form when our bodies process food or are exposed to environmental toxins. Left unchecked, free radicals can damage our cells and contribute to developing diseases like cancer.
Luckily, antioxidants like Vitamin E can help neutralize these harmful molecules before they can cause any damage. So make sure you’re getting enough Vitamin E in your diet to keep your immune system strong!
A lack of vitamin E can lead to some problems, such as:
- vision problems;
- weak immune system;
- slow wound healing;
- dry skin.
Best sources of vitamin e
- Vegetable oils such as olive oil and sunflower oil
- Nuts and seeds such as almonds and hazelnuts
- Avocados
- Spinach and kale
- Fortified breakfast cereals
Recommended daily dose
- 15 mg/day for adults over 19 years old
- 19 mg/day for pregnant women
- 21 mg/day for breastfeeding women
6. Vitamin A
Vitamin A is a fat-soluble vitamin necessary for the health of the eyes, skin, and immune system.
A lack of vitamin A can lead to a number of problems, such as:
- night blindness;
- dry eyes;
- slow wound healing;
- weakened immune system.
Best sources of vitamin a
- Liver
- Eggs
- Milk
- Cheese
- Butter
- Carrots
- Sweet potatoes
- Spinach
- Kale
Recommended daily dose
- 900 mcg/day for men over 19 years old
- 700 mcg/day for women over 19 years old who are not pregnant or breastfeeding
- 770 mcg/day for pregnant women
- 1,300 mcg/day for breastfeeding women
These are just a few vitamins that play an essential role in your immunity. Make sure to include them in your diet to decrease the chances of mouth ulcers.
