Fluoride - Friend or Foe?

We often think of fluoride as a good guy – and in small amounts, it can be. It’s a naturally occurring mineral found in soil, water, and many foods, and it’s best known for its role in supporting dental health by strengthening enamel and reducing tooth decay.

That’s why fluoride is added to toothpaste, mouthwash – and in many parts of the world, even the water supply.

So far, so good, right?

But here’s where it gets murky.

Too much fluoride can lead to dental fluorosis – those white spots or staining you might see on teeth – and in more serious cases, skeletal fluorosis, which can cause pain and damage to bones and joints. Even more surprising? There’s strong evidence to suggest that fluoride doesn’t actually prevent the most common type of tooth decay (pit and fissure decay). That’s more closely linked to – you guessed it – our sugar-laden, ultra-processed diets.

And it doesn’t stop there. Excess fluoride can also impact the gut, affect heart rhythm, and lead to calcium and potassium imbalances in the blood. It’s also been associated with skin and eye irritation – and perhaps most importantly, it can place stress on the immune system.

You might think avoiding fluoride is simple – but it’s not always easy. It crops up in lots of places, including:

• Black and green tea

• Seafood (especially fish with bones, like sardines)

• Some fruits and veg – including berries, carrots, asparagus

• White rice

• Processed foods and drinks made with fluoridated water

So how can we reduce our exposure?

Here are some easy, balanced ways to minimise fluoride without going overboard:

• Choose organic produce when possible – this can reduce fluoride-containing pesticide exposure

• Prioritise fresh fruits and vegetables over processed options

• Check your supplements (especially children’s vitamins) for added fluoride

• Avoid sugary drinks, sports drinks, and processed meats where you can

• Vary your diet – try not to rely on the same foods every day

• Limit tea to 1–2 cups a day, and make your tea lighter

• Coffee contains less fluoride than tea – but again, moderation is key

As always, balance is everything. You don’t need to obsess over every sip or bite – but being mindful of your intake, especially if you’re working on fertility, hormonal balance, or immune support, can make a real difference.

Eat well, live well – and remember, our bodies thrive when we keep things simple, varied, and as natural as possible.

❤️