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Teeth whitening: What is it, how to do it safely and how to do it at home

Melissa Lee

Who hasn't at some point fretted over pesky teeth stains or worried about the yellowing effects of a daily coffee habit? Thankfully, there are solutions. And while at-home teeth whitening may seem intimidating, a few easy, effective methods are dentist-approved. Whether you opt for over-the-counter strips or you choose to test out a natural baking soda rinse, brightening your smile isn't as tough as you think.

To determine the best ways to whiten teeth, we spoke to five different dentists and dental hygienists who gave us all the details on efficient, effective methods, along with a few safety precautions. After chatting with these professionals, we reviewed scientific publications and journals to ensure we were recommending the most practical teeth whitening options.

Continue reading to find everything you need to know about enhancing those pearly whites from the comfort of your own home.

Teeth whitening involves using substances like carbamide peroxide, hydrogen peroxide or baking soda to brighten your natural smile. You can get this done at your dentist's office, but if your staining isn't too severe, there are effective ways to achieve noticeable results at home.

While not overtly dangerous, being careful and aware of potential side effects is important.

There are several methods to whiten your teeth at home, ranging from over-the-counter (OTC) products to natural remedies. Here are some of the most popular at-home teeth whitening options.

Teeth whitening strips are thin, peel-and-stick strips worn over your teeth for 15 to 30 minutes daily. "Most kits come with a 30-day supply and are relatively easy to use," says Trudy Hogg, a dental hygienist. "They also cause very little sensitivity due to the low percentage of gel, [but this means] your results will take longer."

Nicole Mackie, DDS, notes that OTC whitening strips, like Crest 3D Whitestrips, are among the few at-home treatments approved by the American Dental Association. "They have been deemed effective and safe methods for teeth whitening at home," she says.

Strips can do a great job of brightening your smile over time, but they’re not the best option if you have deep, noticeable stains, adds Ricky Marshall, DMD. He advises opting for a different treatment if there are any "permanent stains or discoloration, cavities, fillings, etc., already on the part of your teeth you want to whiten."

Whitening trays, also known as bleaching trays, are made of flexible material that molds to your teeth. Depending on the product, they might be prefilled with bleaching material or ready to fill. Rhonda Kalasho, DDS, explains that these trays typically use low concentrations of peroxide-based gels, such as 15% hydrogen peroxide or 35% carbamide peroxide.

When using a whitening tray, you generally leave it in position for 30 to 60 minutes.

While a 2018 study found that chemical teeth-whitening toothpaste is more effective than natural alternatives, this over-the-counter method isn't as highly recommended as strips or trays. In fact, many dentists suggest using a mix of baking soda and hydrogen peroxide for better results (more on that below). That said, using a whitening toothpaste on a daily basis can certainly help keep your smile brighter.

Mackie also points out that it's helpful to prevent staining in the first place. She advises:

  • Limit your intake of stain-causing foods and drinks, like coffee, red wine, tomato sauce and dark sodas

  • Use a straw if you drink heavily pigmented drinks like coffee and tea

  • Swish water around in your mouth after eating or drinking

  • Eat foods that can help naturally "scrub" your teeth, like apples, carrots and celery

You can mix baking soda with water or hydrogen peroxide to remove stains from your teeth. According to Mackie, this shouldn't replace toothpaste but could upgrade your daily dental routine.

"Adding baking soda helps remove plaque, balance your mouth's pH level and helps whiten teeth," she says. "Plaque builds up on your teeth from bacteria after eating, but brushing regularly and the use of baking soda regularly helps break it down."

Much like other DIY health treatments, too much teeth whitening can cause side effects. Shahrooz Yazdani, DDS, notes that excessive whitening can impact the enamel on your teeth, the layer that defends your smile against physical, thermal and chemical damage.

"Patients may experience tooth sensitivity and gum irritation," Yazdani says. This can also occur if you leave teeth whitening strips or gel trays on for too long.

"If whitening strips at home make your teeth sensitive, you can try a toothpaste for sensitivity right after, like Sensodyne," Marshall recommends.

Hogg also mentions that allergic reactions are a possible side effect. If you experience any itching, swelling or discomfort while using a product, stop its use immediately and consult with your dentist.

Activated charcoal, either on its own or in toothpaste, is sometimes recommended for whitening teeth, but there aren't many studies backing up the claims. A 2023 review found that the ingredient is actually less effective than other at-home options like baking soda and may even be more abrasive on teeth.

Hogg says that anyone who is pregnant or nursing should also avoid teeth whitening just to be on the safe side.

Personal preference plays a big role, but consider key factors like tooth sensitivity and the type of stains you have. Whitening strips are a popular OTC choice, but if you have significant concerns, it's wise to consult your dentist before making any substantial changes to your routine.

"The safest method of whitening is in the dental office with the guidance of a licensed professional," Hogg says. "This is called chairside or in-office whitening. During an appointment, a provider will isolate the tongue, cheeks and gums, protecting them from possible irritation caused by the whitening gel."

Dentists recommend teeth whitening strips, brushing with a baking soda/hydrogen peroxide mix or having a professional do the work.

All of the methods we discussed are good ways to whiten your teeth at home, but whitening strips seem to be the most widely recommended, especially since the ADA certifies some of the products as safe.

  • Nicole Mackie, DDS, MS, FACP, owner of Dr. Nicole Mackie Dental Implant Specialty Center, Las Vegas

  • Shahrooz Yazdani, DDS, CEO and director of Yazdani Family Dentistry and Costello Family Dentistry, Ontario, Canada

  • Ricky Marshall, DMD, owner and dentist at Stadland Dental, Glendale, Ariz.

  • Trudy Hogg, RDH, BSDH, dental hygienist at Aspen Dental, Grants Pass, Ore.

  • Rhonda Kalasho, DDS, CEO of TruGLO Modern Dental, Los Angeles

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