Dry Mouth? You Could Be Deficient in These Vitamins

What Is Dry Mouth?

Xerostomia — commonly known as dry mouth — has many causes besides vitamin deficiencies, including dehydration, alcohol use, smoking, anxiety, certain medications or underlying conditions such as diabetes and Sjogren’s syndrome (a chronic autoimmune disorder), according to the Mayo Clinic.

Dry mouth occurs when there is a malfunction in your salivary glands, according to the Academy of General Dentistry. That means you don’t have enough saliva in your mouth or are producing saliva of poor quality.

While this may not sound like a big deal, saliva is a major factor in keeping your mouth healthy and free of disease. Dry mouth and vitamin deficiency can increase your risk of cavities, oral diseases and complications, according to the JCDR review.

What Causes Dry Mouth?

Lifestyle habits such as drinking alcohol, smoking cigarettes and breathing through your mouth during sleep play a role. Sometimes, anxiety is the culprit. But as the UK’s National Health Service notes, dry mouth is rarely a cause for concern.

There are cases when dry mouth may indicate an underlying condition: Diabetes, saliva gland disorders, HIV and other diseases may cause a dry mouth. Dry mouth may also be due to nerve damage caused by surgery or injuries, as well as Alzheimer’s disease or stroke, according to the Mayo Clinic. Another potential cause is an oral yeast infection.

5 Vitamin Deficiencies That Cause Dry Mouth

While there are supplements for dry mouth on the market, try incorporating these essential nutrients into your diet first.

1. Protein

We know, this is not a vitamin. But salivary glands can malfunction if you are deficient in protein, according to the Journal of Dental Research. Depending on your calorie needs, about 50 to 175 grams of protein are recommended per day, according to the Mayo Clinic.

Foods high in protein include:

• Dairy products
• Eggs
• Legumes
• Meat products
• Nuts
• Seitan
• Seafood
• Tofu

2. Vitamin A

Lack of vitamin A can cause dry mouth and oral health issues, according to the Journal of the American Dietetic Association. The Food and Drug Administration (FDA) recommends most people get 5,000 international units of vitamin A on a daily basis.

Foods high in vitamin A include:

• Dairy products
• Eggs
• Fortified cereals
• Fruits like cantaloupe and pumpkin
• Vegetables like spinach, broccoli, carrots and sweet potatoes

3. Iron

While iron deficiencies can cause a myriad of issues in the body — including a red, painful tongue accompanied by a burning sensation — one common indicator is dry mouth, according to the Archives of Oral Biology.

The FDA recommends most people get 18 milligrams of iron per day.

Foods high in iron include:

• Dark green vegetables
• Legumes
• Meat products
• Seafood
• Whole grains and enriched grains

4. Zinc

While zinc doesn’t affect the salivary glands in the same way that protein, vitamin A and iron do, it can influence the amount of saliva that is produced in your mouth, resulting in dry mouth, according to the JCDR review.

It can also affect the composition of the saliva you produce, meaning you may be less protected from cavities and more likely to develop oral infections or diseases.

Foods high in zinc include:

• Fortified cereals
• Dairy products
• Legumes
• Meat products
• Nuts
• Seafood
• Whole grains

5. Vitamin B

Dry mouth and tongue symptoms may also occur at the same time due to a lack of B vitamins, according to the Journal of American Dietetics Association.

For example, low vitamin B2 and B3 can cause a swollen tongue, while low vitamin B6 can cause a sore or burning tongue, per the International Journal of Dermatology.

And because your mouth is meant to be coated in saliva at all times, vitamin B deficiency tends to cause adverse tongue symptoms, including white tongue, inflammation known as glossitis and peeling, per the Journal of the Academy of General Dentistry.

Foods high in Vitamin B include:

Thiamin (vitamin B1):

• Enriched grains and whole grains
• Legumes
• Nuts
• Meat products, especially pork

Riboflavin (vitamin B2):

• Eggs
• Enriched grains
• Meat products
• Milk products
• Seafood
• Spinach

Niacin (vitamin B3):

• Beans
• Enriched grains and whole grains
• Meat products
• Nuts
• Seafood

Vitamin B6:

• Fruits
• Legumes
• Potatoes
• Fish like salmon and tuna

Vitamin B12:

• Dairy products
• Eggs
• Fortified cereals
• Meat products
• Seafood
• Seaweed products that include nori and laver. However, not all seaweed contains this nutrient.