Bruxism or Teeth Grinding and Nutrition

Bruxism is the medical term for teeth grinding and clenching the jaws. It typically happens at night or while a person is under stress. While teeth grinding doesn't always do damage to the teeth, it often causes jaw pain and damage, headaches, and can keep sufferers from getting a good night's rest.

The good news if you're looking for a cure for bruxism is that a natural way to stop teeth grinding could be as simple as improving your nutrition. In fact, better nutrition has been found to stop teeth grinding in cases where other interventions like night guards and analgesics have failed.

Studies have found a wide variety of causes of bruxism, but one of the most commonly cited causes is stress. What isn't often mentioned, though, is that certain nutritional deficiencies can have the same effect on the brain as a traffic jam or a screaming boss. Without proper nutrition, the brain's (and the rest of the body's) ability to cope with stress is impaired. Put the everyday stresses of modern life together with a less-than-healthy diet and you've got the perfect conditions for bruxism.

If you suffer from bruxism and suspect stress and/or a poor diet may be contributing to the problem, there are particular nutrients that can help control or even completely stop your teeth grinding.

Vitamin B

The B complex vitamins have a significant effect on the psychological processes and lack of B vitamins has been connected to problems such as depression, panic attacks, and anorexia. It's understandable then that for those with stress-related bruxism, the B vitamins would benefit. Interestingly, one B vitamin in particular--vitamin B 5 (pantothenic acid)--has been found to have the greatest ability to control bruxism. While B 5 may be the most effective, the B vitamins should still be taken in a B complex form due to the way vitamins in this group interact with each other in the body.

Calcium/Magnesium

The balance of calcium and magnesium in the body is vital for proper muscle functioning and a healthy nervous system. An imbalance of these minerals (too little of either or more calcium than magnesium) can lead to muscle tension, spasms, and cramps. Taking 150 mg of calcium a day, before bed if you can, will give your muscles the nutrients they need to avoid becoming overly tensed.

In a study lead by P. Lehvila in 1994, adult patients who took 100 mg of magnesium a day found their teeth grinding stopped completely.

Keep in mind that calcium and phosphorus also need to be kept in balance. The ideal ratio is about 1 or 2 parts calcium to 1 part phosphorus, but the modern diet tends to throw this off. Many types of junk food and pop contain high amounts of phosphorus, so if you have a habit of snacking on chips and cookies, try to cut back.

Improving the balance of these minerals won't cure bruxism overnight, though. The studies found that it takes at least five weeks for calcium and magnesium supplements to have any significant effect.

Vitamin C

Vitamin C is necessary for the body to make dopamine, noradrenaline and adrenaline, which are used in the nervous system or the adrenal glands. Dopamine is associated with the pleasure response in the brain, so it's particularly is important for regulating mood. It also has an effect on muscle movement. In fact, a shortage of dopamine leads to Parkinson's disease, which is characterized by shaky movements. These may be the reasons vitamin C has been found to help control teeth grinding. A study conducted by Cheraskin and Ringsdorf back in 1970 found that 300 mg of vitamin C daily, in combination with the nutrients mentioned above, reduced bruxism.

Other dietary factors

Drinking alcohol, regardless of the calming effects, often makes bruxism significantly worse. This may be due to the fact that alcohol dehydrates the body and dehydration has been linked to bruxism. Make sure you're getting enough water (coffee, juice, and pop don't count) throughout the day.

Hypoglycemia (low blood sugar) also appears to be connected with teeth grinding. Keeping your blood sugar relatively stable by not going more than four hours between meals or at least snacks could also help reduce your teeth grinding.

The end to your bruxism could be as simple as getting better nutrition. Increase your dietary intake of calcium and magnesium along with vitamin C and B complex and you not only stand a chance of stopping your teeth grinding, but you'll improve your over all health, too.