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How to Naturally Whiten Your Teeth In 3 Minutes at Home (Research Based)

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How to Naturally Whiten Your Teeth In 3 Minutes at Home

Products aimed at beautifying your smile line the shelves of drugstores these days. The problem? Many of these teeth whitening products contain chemicals that can be harmful to your health and can ultimately lead to eroding the enamel on your teeth.

Even professional whitening performed by a dentist can lead to painful sensitivity, and the methods used are not natural in the slightest. However, don’t give up hope: if you want a brighter, whiter grin, there is a once-a-week method that can have you flashing your pearliest whites—the natural way and you only need a few ingredients such as baking soda and a 3% hydrogen peroxide.

How to Naturally Whiten Teeth Fast At Home in 3 – 5 Minutes

You can naturally and cheaply whiten your teeth at home using just two simple, all-natural ingredients and a toothbrush. You can brush your way to a whiter smile in just a few minutes’ time, once per week. Here’s what you’ll need to whiten your teeth quickly:


1 tablespoon of baking soda (bicarbonate of soda)

A study from 2008 checked the effect of a toothpaste containing baking soda on removing tooth stain and teeth whitening. One group used baking soda and peroxide toothpaste and brushed twice daily with their toothpaste for six week.

The study found a significant improvement in teeth shade score and tooth stain reductions of this group in comparison to the other group that used silica based toothpaste.

A review of 5 clinical studies revealed that baking soda is an effective natural ingredient for removing plaque from teeth. The plaque removal effectiveness of baking soda was significantly greater than the non-baking soda products.

According to another study, baking soda has antibacterial and antimicrobial properties that can help reduce infections.

Since baking soda is alkaline, it neutralizes the acids in the mouth, thus reducing the risk of tooth decay and gum disease. You can also use baking soda as a general kitchen medicine.

You may have heard the claim that baking soda is abrasive. However, compared to commercial toothpastes, baking soda is much less abrasive, and therefore healthier for your teeth.

A small amount of 3% hydrogen peroxide food grade


Hydrogen peroxide (H2O2) comes in a variety of grades designed to address its different uses for disinfection and sterilization. 3% hydrogen peroxide food grade can help to whiten your teeth if used carefully. That means you should avoid higher concentration and not use it too often. Higher concentrations can damage tooth enamel.

A study from 2006 examined the effect of 10, 20 and 30% hydrogen peroxide solutions on human enamel for different periods of time. The research found that higher concentrations of hydrogen peroxide solutions and longer period of time caused more damage to teeth.

The researchers recommended to perform tooth whitening using low concentration of hydrogen peroxide, and shorten treatment time to reduce the possibility of teeth damage but reach the required change in color.

Another study from 2004 checked various concentrations of hydrogen peroxide gel (5, 10, 15 or 25%) on tooth whitening. It found that a person would need 12 applications of the 5% gel to achieve teeth whitening in comparison to one application for the 35% gel.

This means that to prevent damage to your teeth, you will need to use more low-concentration treatments for shorter time in order to achieve your desired teeth whiteness.


You can find other uses for hydrogen peroxide in my article “Food Grade Hydrogen Peroxide: Ingenious Uses and Benefits“.

A clean, new toothbrush

That’s it! Here is how to put nature’s smile brightener to work for you:

Teeth Whitening at Home – The Method

  1. Place a tablespoon of baking soda into a small bowl and add a small amount of 3% hydrogen peroxide food grade.
  2. Mix until you get a paste of a thick consistency.
  3. Put the paste onto the toothbrush and brush all of your teeth thoroughly, just as you would with regular toothpaste.
  4. Leave the paste on your teeth for 3 to 5 minutes. Make sure to not swallow any hydrogen peroxide.
  5. Rinse your mouth out well with plenty of water, and you’re done! That’s all there is to it.

Whitening Teeth with Baking Soda & Hydrogen Peroxide – Things to Consider

– This natural whitening method should be performed no more than once per week in order to get a bright smile without harming the protective enamel covering the teeth.

– It is recommended that you use a fresh, clean toothbrush your first time trying the method and dedicating that toothbrush specifically to being used for whitening—in other words, don’t use your daily-use toothbrush for your whitening treatment.


– According to the National Capital Poison Center, swallowing small amounts of household (3%) hydrogen peroxide is not poisonous to humans. It can cause some irritation and cause a lot of foam in the mouth. If your child swallows some hydrogen peroxide, usually giving a small drink of water or milk is enough to remove the irritation. However, ingesting concentrated hydrogen peroxide (more than 10%) can result in severe injuries like ulcers, internal burning, vomiting, or intense abdominal pain.

– This treatment is not recommended for people who wear dental braces, as it would cause uneven whitening that would be noticeable once the braces were removed.

– After just one month of use (only four treatments) you should begin to see results in the form of a whiter, brighter smile!

Can You Use Baking Soda with Lemon Juice to Whiten Your Teeth?

Some people use lemon juice along with baking soda as a natural toothpaste to whiten teeth. They usually mix 1 tablespoon of baking soda and add the juice of half a lemon to clean their teeth. But you need to be aware that lemon is a naturally acidic fruit.

Some studies have suggested that a mixture of salt and lemon juice has mildly abrasive properties. The cleansing action of sodium and citric acid can help to whiten teeth over time. (6)

A study published in 2015 found that the acidic nature of lemon juice has the potential to weaken tooth enamel. However, the study also noted that apple juice and orange juice can also affect the integrity of tooth enamel. It is also important to note that the research involved soaking a tooth in an undiluted lemon juice for 7 days.

So, when used infrequently, adding lemon juice to baking soda to help whiten your teeth may not have any negative result on your oral health.

More Tips on How to Keep Your Teeth Healthy & White

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52 Responses to How to Naturally Whiten Your Teeth In 3 Minutes at Home (Research Based)

  1. Dara says:

    I just wanted to say that I opted to mix a paste of baking soda and 8% hydrogen peroxide to use with a blue light toothbrush and had fantastic results after one brush, with no sensitivity. This was instead of buying an expensive toothpaste that seemed to have the same ingredients and, in this time of COVID, when I’m not able to visit the dentist. Thanks!

  2. Chad says:

    Can you use this method if you have the Veneers

  3. V C says:

    what will i use to measure three percent of Hydrogen perioxide.

    • Jenny Hills, Nutritionist and Medical Writer says:

      You can buy in the pharmacy 3% hydrogen peroxide (it is already comes as 3%).

  4. Brown says:

    What can be the cause of hetosis and the best method of cure

  5. Ben says:

    Are you to apply in the morning or before you go to bed

  6. Didi says:

    Can I use charcoal of wool ?(grinde with small salt) Alternatively

  7. G says:

    Is bicarbonate of soda the same as baking soda?

  8. Ibrahim says:

    Is there any name that Called baking soda or scientific name that can easy to understand because maybe has another name we want try thanks for helping us

  9. AA says:

    Can I baking powder instead of baking soda

  10. Argi says:

    Hello! I had my front teeth fixed and now im wearing crowns (porcelain to be exact) which i dont know the cement used by my dentist on connecting them, can i still use this baking soda + water solution to whiten my teeth? Is still safe? Will my crowns wouldn’t fell off and the cement wont be affected? Thank you!

    • Jenny Hills says:

      I don’t believe it should cause any problems, but I think it’s best to ask your dentist to be sure.

  11. fred says:

    Can you use a tablespoon full of 3% hydrogen peroxide and add to a tablespoon full of baking soda? Thank you for your service

    • Jenny Hills, Nutritionist and Medical Writer says:

      You need to get a thick consistency of the paste so I think a tablespoon of hydrogen peroxide will give you a runnier consistency. It’s really up to you, but don’t use excessive amounts of hydrogen peroxide.

  12. Allan says:

    It seems this method is good Jenny. I will try very soon.Do I get the immediately results after starting? Any side effects?

    • Jenny says:

      The results are not immediate. It usually takes about one month (4 weekly treatments) and then you should begin to see results. As for side effects, if you do this treatment too frequently, it will harm the protective enamel covering the teeth. Therefore this method should be performed no more than once per week. Also this method is not recommended for people who wear dental braces, as it would cause uneven whitening that would be noticeable once the braces are removed.

      • Pearl says:

        One should stop immediately after one month?

        • Jenny Hills, Nutritionist and Medical Writer says:

          No. Results vary between different people, so it may take you more or less than that. If you find that after a month or so you got a good result, you can reduce the frequency of the treatment to maintain the good result.

  13. Walace says:

    if I decide to use baking soda only,can I mix with water?

  14. John says:

    Good morning, after using this method, can I continue with the normal toothpaste

  15. anne says:

    hi ms jenny, is the method applicable if some of the teeth has damage

  16. AJ says:

    Can I mix the soda with the toothpaste before using?

  17. Anthony says:

    pls can u use the baking soda with the paste everyday?

    • Jenny Hills, Medical Writer and Researcher says:

      Baking soda alone can be used on a daily basis – many people use their own mixture of baking soda and coconut oil to brush their teeth. However if you combine baking soda and hydrogen peroxide, you need to do it not more than once a week to prevent tooth damage.

  18. David says:

    am having some white spot inside my teeth, is this soda applicable?

  19. Emma says:

    where can I get the hydrogen peroxide

  20. daniel says:

    hello jenny what if u tried and nothing worked out

  21. Nd says:

    Please Jenny,how many hydrogen peroxide do we have in the chemistries? Which one is hydrogen peroxide food grade?

    • Jenny Hills, Nutritionist and Medical Writer says:

      When you go to the pharmacy, ask the pharmacist for 3% food grade hydrogen peroxide. The product label should mention this clearly.

  22. Monica says:

    Is there any difference between baking powder and baking soda, and is it ok if someone use baking power

  23. Jim says:

    Can I make the mixture from normal concentrated peroxides in the lab, if yes how can I do this?

    • Jenny Hills, Nutritionist and Medical Writer says:

      Don’t handle yourself high concentrations of hydrogen peroxide. This can be dangerous. Always use 3% food grade hydrogen peroxide which you can easily buy in the pharmacy.

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