Most of what keeps your teeth healthy happens at home, not in the dentist's chair. The NHS advises brushing twice a day for about 2 minutes with a fluoride toothpaste, spitting rather than rinsing afterwards, and cleaning between your teeth. Cutting down how often you have sugary food and drink, and going for check-ups at the interval your dentist recommends, does the rest.
Dental check-ups are a useful safety net, but they are short and, for many adults, months apart. The good habits you keep in between are what make the biggest difference to whether your next visit is a quick look or a course of treatment. This guide pulls together the official NHS and Oral Health Foundation advice into a simple routine you can follow every day.
How often should you brush, and for how long?
The NHS recommends brushing your teeth twice a day for about 2 minutes, and one of those times should be last thing at night, before bed. Make sure you clean the inside, outside and chewing surfaces of every tooth, rather than just the front teeth that are easiest to reach.
A few practical points from the NHS:
- Manual or electric? Both work equally well, as long as you clean every surface of every tooth. Choose the one you will actually use properly.
- Brush head and bristles: most adults do well with a small head and medium or soft bristles.
- Children: need help or supervision with brushing until they are at least 7 years old.
The Oral Health Foundation adds that you should change your toothbrush every two to three months, or sooner if the bristles become worn.
Which toothpaste should you use?
Fluoride is the key ingredient. It strengthens tooth enamel and helps protect against decay. The amount of fluoride is shown on the tube in parts per million (ppm). The NHS recommends the following:
| Who | Fluoride level | How much toothpaste |
|---|---|---|
| Adults | At least 1,350ppm | Enough to brush all teeth |
| Children aged 3 to 6 | 1,350 to 1,500ppm (family toothpaste is fine) | A pea-sized amount |
| Children under 3 without tooth decay | At least 1,000ppm | A smear |
Children should not lick or swallow toothpaste from the tube. If your dentist has prescribed a higher-fluoride toothpaste for you or your child, follow their instructions.
Should you rinse after brushing?
No. This is one of the simplest changes you can make. The NHS advises that you spit out the excess toothpaste but do not rinse with water. Rinsing washes away the concentrated fluoride left on your teeth, which reduces its protective effect.
The same thinking applies to mouthwash. If you use a fluoride mouthwash, the NHS says not to use it straight after brushing. Use it at a different time of day instead, such as after lunch, and do not eat or drink for 30 minutes afterwards.
Do you really need to clean between your teeth?
Yes. A toothbrush cannot fully reach the gaps between teeth, which is where plaque often builds up. The NHS and the Oral Health Foundation both recommend cleaning between your teeth, and the Oral Health Foundation suggests doing this at least once a day.
You have two main options:
- Floss or tape. The NHS suggests using about 30 to 45cm of floss, holding 3 to 4cm taut between your hands, and flossing before you brush.
- Interdental brushes. These small brushes are a good alternative, especially if you have gaps between your teeth. They should fit snugly. Your dentist or hygienist can tell you which sizes to use.
The NHS advises against using wooden toothpicks, as they can damage your gums.
Does sugar matter if you brush well?
It does. The Oral Health Foundation points out that it is how often you have sugar, not just how much, that causes problems. Each time you have something sugary, the bacteria in plaque produce acid that attacks the enamel, and this acid attack can last up to an hour afterwards.
That means a sugary drink sipped throughout the afternoon is likely to be worse for your teeth than the same drink finished with a meal. Practical ways to reduce the damage include:
- keeping sugary foods and drinks to mealtimes rather than grazing on them
- chewing sugar-free gum or drinking water after eating, which the Oral Health Foundation says can help neutralise acid more quickly
The NHS also advises not smoking and keeping alcohol within sensible limits, which benefits your mouth as well as the rest of your body.
A simple daily checklist
- Brush for about 2 minutes in the morning with a fluoride toothpaste.
- Clean between your teeth once a day with floss or interdental brushes.
- Keep sugary snacks and drinks to mealtimes.
- If you use a fluoride mouthwash, use it at a different time from brushing.
- Brush for about 2 minutes last thing at night.
- Spit, don't rinse.
- Replace your toothbrush every two to three months, or sooner if worn.
How often should you actually see a dentist?
You may have heard that everyone needs a check-up every 6 months. The NHS says this is not the case. The gap between check-ups can range from 3 months to 2 years, depending on how healthy your teeth and gums are and your risk of future problems. Adults with good oral health may only need a check-up every 12 to 24 months, while people with more problems need to go more often. For under-18s, the gap should be no more than 1 year.
Your dentist will decide the right interval for you at each visit. During a check-up they will examine your teeth, gums and mouth, ask about your general health and any problems since your last visit, and give advice on diet, smoking, alcohol and cleaning habits.
What does an NHS check-up cost in England?
NHS dental treatment in England is charged in bands. At the time of writing, the NHS lists these charges:
| Band | Charge | What it covers |
|---|---|---|
| Band 1 | £27.90 | Check-up, X-rays if needed, advice, and a scale and polish if clinically needed |
| Band 2 | £76.60 | Everything in Band 1, plus treatment such as fillings, root canal work or extractions |
| Band 3 | £332.10 | Everything in Bands 1 and 2, plus treatment such as crowns, dentures or bridges |
| Urgent | £27.90 | Urgent care such as pain relief, a temporary filling or draining an abscess |
If you need treatment from more than one band, you pay only the charge for the highest band. Some people get free NHS dental treatment in England, including under-18s, under-19s in full-time education, and people who are pregnant or have had a baby in the last 12 months. Charges differ in Scotland, Wales and Northern Ireland and can change, so check the current figures on the NHS website before your appointment.
Frequently asked questions
Is an electric toothbrush better than a manual one?
The NHS says both are equally good, as long as you clean all the surfaces of all your teeth. Pick whichever helps you brush thoroughly for the full 2 minutes.
When is the best time to use mouthwash?
Not straight after brushing, because it rinses away the fluoride from your toothpaste. The NHS suggests using a fluoride mouthwash at another time, such as after lunch, and not eating or drinking for 30 minutes afterwards.
Do I need to see a dentist every 6 months?
Not necessarily. The NHS says check-up intervals range from 3 months to 2 years, based on your oral health and risk. Your dentist will recommend the right gap for you.
Can children use adult toothpaste?
Children aged 3 and over can use a family toothpaste containing 1,350 to 1,500ppm fluoride, using a pea-sized amount. Under-3s need just a smear of toothpaste with at least 1,000ppm fluoride.
Sources
- NHS: How to keep your teeth clean
- NHS: Dental check-ups
- NHS: Understanding NHS dental charges
- NHS: Take care of your teeth and gums
- Oral Health Foundation: Caring for my teeth
General information only, not medical advice. If you have toothache, bleeding gums, a broken tooth or any other concern, contact your dentist, or call NHS 111 if you need urgent dental care and cannot reach a dentist.