Studies show that oil pulling can remove harmful bacteria from teeth, but experts say it won't whiten your smile as well as conventional methods. (Getty Images)
You've probably heard of oil pulling, an ancient Indian practice of swishing oil around your mouth in an effort to maintain better oral health. This alternative health treatment has been around for literal centuries, but it's become popular again recently, after a boost on TikTok and other social media platforms. Dental influencers (yes, there is such a thing!) highlight products like GuruNanda Coconut & Mint Pulling Oil, which they say both freshen breath and brighten teeth. GuruNanda's oil is so popular that, back in October, my colleague Sarah Weldon reported more than 10,000 people picked it up in that month alone.
Though it's a buzzy treatment with loads of enthusiastic fans, we wanted to know: Does oil pulling actually work? The answer: It's complicated.
"Oil pulling is part of holistic Ayurvedic medicine practices," says Dr. Kevin Sands, a board-certified celebrity cosmetic dentist. "Today, there are people who still use these natural protocols, though we have many more options with scientific backing in today's conventional western medicine."
More than 12,000 reviewers give GuruNanda's pulling oil five stars — fans especially like the fresh taste and smooth texture.
Dr. Erin Fraundorf, orthodontist and founder of Boca Orthodontic + Whitening Studio, recommends Opalescence Go Pros Whitening Trays because they're ready to use right out of the box. They're also easy to travel with and more affordable than in-office treatments with similar ultra-bright results. "The UltraFit tray conforms to any smile, has a minty flavor and contains potassium nitrate and fluoride, [which aids in] patient comfort," she says.
Nearly 7,000 five-star reviewers agree: "These actually work!" exclaimed one happy customer. "This got my teeth as white as the in-office treatment I had for my wedding. Super easy to use and I didn't find it irritating or icky. I will definitely repurchase."
Crest's whitening strips are the gold standard for at-home tooth whitening. They carry the ADA seal of acceptance and have earned a ton of consumer confidence as well, boasting over 71,000 five-star reviews.
These use highly concentrated hydrogen peroxide (some reports say 6.5%) and attach directly to your teeth. You can still talk while wearing them, which makes them perfect for multitasking on Zoom calls.
One note: Whitening strips take longer to work than, say, the Opalescence trays, and you may need a few rounds to achieve your desired results.
While there are plenty of oil-pulling skeptics (Sands included), research suggests it may have some benefits. Studies have shown that oil-pulling can help reduce the risks of plaque-induced gingivitis, improve gum health and freshen breath. In the process it may even whiten teeth — though, at best, the effect is far more subtle than what you'd get with whitening toothpastes or strips. While no study has pinpointed why pulling oil works, the theory is this: The process of shuttling specific oils (namely coconut, sesame or sunflower) around your mouth renders them soap-like, with a viscous texture that helps lift and remove harmful bacteria, reducing "total oral bacterial counts" from teeth and gums.
"Oil pulling might remove some spots and stains caused by bacteria," Dr. Maria Cespedes of Edition Dental told Weldon. New York City cosmetic dentist Dr. Mike Wei is also bullish on the treatment: "Oil pulling can help remove bacteria and toxins that can cause staining," he says.
Despite some research and loads of anecdotal evidence, oil pulling has its fair share of doubters. "There are really no reliable studies to back claims that oil pulling will improve any health or hygiene of the teeth or gums," says Sands. "Even the modest studies out there don't prove that there is evidence to support significant changes. Plus, the American Dental Association does not support or recommend it for any type of teeth or gum treatment. If you want my honest opinion, use the 20 minutes to call a board-certified dentist, come into the office and invest in a professional whitening or cleaning, which, when maintained, will last a few months. Or buy a good quality whitening strip for home use."
Every expert I spoke with — even the skeptics — said there's no harm in trying oil pulling. GuruNanda is a good place to start: it's alcohol-free and made from 100% pure coconut oil. Plus, the addition of fresh-tasting peppermint oil makes it extra palatable for beginners.
Here's the process:
Put 1 tablespoon of oil in your mouth.
Swish it around for 2 minutes, gradually working your way up to 10 minutes.
Spit out the oil into a tissue or the trash. Don't spit it into your sink or you'll risk clogging your pipes.
Repeat the practice daily. Most backers recommend oil pulling first thing in the morning on an empty stomach, though the effects won't change if you want to do it later in the day.
If your main goal is whiter teeth or you're not up for a 10-minute long oil swish, these products have been proven to brighten even the dullest smiles, and carry experts' stamp of approval.
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The reviews quoted above reflect the most recent versions at the time of publication.
