Free checklist

Everyday dental care

How to Take Care of Your Teeth: A Simple Daily Routine

Healthy teeth don’t need an expensive routine. They need a few simple habits, done every day. Here’s what the American Dental Association (ADA), the CDC and the National Institutes of Health recommend, step by step.

Research last updated · Written by Sarwar Hossain

Illustration of a toothbrush, toothpaste and a tooth with a sun and moon for morning and night

The basics fit in one sentence: brush twice a day with a fluoride toothpaste, clean between your teeth once a day, go easy on sugar, and see your dentist regularly.[3, 4] The sections below show how to do each one well.

1. Brush twice a day, gently

The ADA recommends brushing twice a day with a soft-bristled brush and an ADA-accepted fluoride toothpaste.[1] Hard scrubbing isn’t needed. The ADA’s technique:

  • Hold the brush at a 45-degree angle to your gums.[1]
  • Move it gently back and forth in short, tooth-wide strokes.[1]
  • Brush the outer, inner and chewing surfaces of every tooth.[1]
  • For the inside of your front teeth, tilt the brush upright and make several up-and-down strokes.[1]

Replace your toothbrush every three or four months, or sooner if the bristles are frayed.[1]

2. Clean between your teeth once a day

A toothbrush can’t reach the tight spaces between your teeth. The ADA recommends cleaning between them once a day to remove food particles and plaque. Floss works, and so do dental picks, tiny interdental brushes and water flossers.[2]

It doesn’t matter whether you do it morning or night, before or after brushing. The ADA says the most important thing is to make it a daily habit.[2] Our guide to cleaning between your teeth shows how, step by step.

3. Use fluoride every day

Fluoride helps protect teeth. The CDC suggests drinking fluoridated tap water and using fluoride toothpaste.[4] The National Institute of Dental and Craniofacial Research (NIDCR) adds that drinking water with the right amount of fluoride protects your teeth throughout the day.[3]

4. Go easy on sugar, and on snacking

When you eat or drink something with sugar, the bacteria in plaque produce acids that attack tooth enamel, the ADA explains.[5] The CDC suggests avoiding food and drinks with added sugar as much as possible.[4]

When you eat matters too. Food eaten as part of a meal causes less harm than lots of snacks through the day, because your mouth makes more saliva during a meal.[5] Water helps wash away bacteria and weakens acids.[5] More in our guide to sugar, acid and your teeth.

5. Habits that protect your whole mouth

Some of the most useful steps don’t involve a toothbrush at all. The CDC’s tips for adults include:[4]

  • Don’t use tobacco. Smoking raises your chance of gum disease.[3]
  • Drink less alcohol.[4]
  • Manage diabetes if you have it. Diabetes is one of the risk factors for gum disease.[4, 6]
  • Wear a mouthguard for contact sports.[4]

6. See your dentist at least once a year

The CDC recommends visiting your dentist at least once a year, even if you wear dentures, and acting on any new symptoms rather than waiting.[4] The CDC and NIDCR also recommend regular professional cleanings.[6, 3]

Don’t wait for your next checkup if your gums are red, swollen or bleed easily, your gums are pulling away from your teeth, or your teeth feel loose or sensitive. These are common signs of gum disease.[6] See our guide to the early signs of gum disease.

Common questions

How often should I replace my toothbrush?

Every three or four months, or sooner if the bristles are frayed, according to the ADA.[1]

Should I floss before or after brushing?

Either. The ADA says that as long as you clean between your teeth thoroughly, it doesn’t matter when you do it; making it a daily habit is what counts.[2]

How often should I see a dentist?

The CDC recommends at least once a year, even if you wear dentures. Go sooner if you notice new symptoms such as bleeding or swollen gums.[4, 6]

Do I need an oral probiotic or other supplement?

No supplement replaces the basics on this page. A 2026 review found that research on oral probiotics is still limited and that routine use of probiotics to prevent oral disease should be considered experimental.[7] If you’re curious about one, our guide to reading a supplement label shows what to check first.

Free: 5 questions to ask before you buy any dental supplement

A one-page checklist to help you judge any dental supplement before you spend money on it. It appears on the next page as soon as you sign up.

By signing up, you agree to get occasional research updates from Read the Label First by email. The checklist appears on the next page right away. You can unsubscribe anytime. See our privacy policy.

Sources

  1. Brushing your teeth. MouthHealthy, American Dental Association. www.mouthhealthy.org
  2. Flossing. MouthHealthy, American Dental Association. www.mouthhealthy.org
  3. Oral hygiene. National Institute of Dental and Craniofacial Research (NIH). Last reviewed December 2024. www.nidcr.nih.gov
  4. Oral health tips for adults. Centers for Disease Control and Prevention. May 15, 2024. www.cdc.gov
  5. Diet and dental health. MouthHealthy, American Dental Association. www.mouthhealthy.org
  6. About periodontal (gum) disease. Centers for Disease Control and Prevention. May 15, 2024. www.cdc.gov
  7. Tang Z, Deng Y, Guo G, Zhou L. The effects of probiotics intervention on oral health outcomes: a comprehensive umbrella review of meta-analyses. Frontiers in Oral Health. 2026. www.frontiersin.org

This guide is general information, not medical or dental advice. Talk to your dentist, doctor or pharmacist about your own health, especially if you take medication or have a health condition.