How to brush your teeth properly

Quick answer Brush twice a day for 2 minutes, once last thing at night, with a soft brush angled at 45° to the gumline and a pea-sized amount of fluoride toothpaste (about 1,000–1,450 ppm). Spit out the foam but don't rinse, and replace your brush every 3 months.

The basics

• Twice a day, 2 minutes each time. One of those should be last thing before bed, because your mouth makes less saliva while you sleep.
• Fluoride toothpaste with about 1,000–1,450 ppm fluoride. US labels often show a percentage instead: 0.24% sodium fluoride is about 1,100 ppm. The NHS advises at least 1,350 ppm for adults. Children need less paste: a rice-grain smear under age 3 and a pea-sized amount from 3 to 6. An adult should help or supervise children's brushing until at least age 7.
• A soft-bristled brush with a small head. Soft bristles clean well and are kinder to gums than medium or hard ones.

Step-by-step technique

1. Put a pea-sized amount of toothpaste on the brush.
2. Hold the brush at a 45° angle to the gumline, so the bristles reach the edge of the gum where plaque collects.
3. Use short, gentle, tooth-wide strokes or small circles. Hold the brush like a pen; you're cleaning, not scrubbing.
4. Work in sections: outer surfaces, inner surfaces, then chewing surfaces. Give each quarter of your mouth about 30 seconds.
5. For the inside of the front teeth, tilt the brush upright and make several up-and-down strokes.
6. Brush your tongue gently from back to front, or use a tongue scraper. This clears bacteria linked to bad breath.
7. Spit, don't rinse. Spit out the extra foam but don't rinse with water. The thin layer of fluoride left behind keeps protecting your teeth.

A 2-minute timer helps, because most people stop well before 2 minutes. If you're thinking about a powered brush, see electric or manual.

If your gums are a little sore or bleed slightly, keep brushing them gently rather than avoiding them. Plaque left at the gumline is usually the cause, and it often settles within 1–2 weeks of careful cleaning.

Timing around food and drinks

• Wait about 60 minutes after acidic food or drinks (citrus, soda, sports drinks, wine, vinegar) before brushing. Acid softens enamel for a while, and brushing too soon can wear it away. In the meantime, rinse with water or have some milk or cheese.
• Brushing before breakfast works well if you have juice or other acidic food in the morning.
• Mouthwash at a different time. Using it straight after brushing washes the fluoride off. More in the mouthwash guide.

Look after your toothbrush

• Replace it every 3 months, or sooner if the bristles splay or fray. Worn bristles clean less well.
• Rinse it after use, store it upright and let it air-dry. A damp brush in a closed case encourages germs.
• Don't share toothbrushes.

Common mistakes

• Pressing too hard. Bristles that flatten within a few weeks are a sign. Heavy pressure can wear enamel and push gums back, which can make teeth sensitive.
• Using a hard brush. Medium and hard bristles are more likely to wear gums; soft bristles are enough.
• Missing the gumline and back teeth, where plaque builds up most.
• Brushing straight after acidic drinks, which wears softened enamel.
• Skipping between the teeth. A brush can't reach there, so clean between teeth once a day with floss or small brushes; see floss, interdental brushes or a water flosser.