5 Vitamin Deficiencies That Can Cause Dry Mouth

You may not realize it, but dry mouth can be caused by a variety of issues, including certain vitamin deficiencies. While common minerals like sodium and potassium are not linked to dryness, studies show that other vitamins can cause dry mouth, peeling, a sore tongue, and other oral side effects.

Incorporating nutrient-rich foods can help resolve deficiencies and oral health side effects. But you can also take supplements, if needed. Here’s more about the top vitamin and mineral deficiencies that lead to dry mouth, and how to treat them.

What Is Dry Mouth?

Xerostomia — commonly known as dry mouth — has many causes besides vitamin deficiencies, including dehydration, alcohol use, smoking, anxiety, certain medications, or underlying conditions such as diabetes and Sjogren's syndrome (a chronic autoimmune disorder).

Dry mouth occurs when there is a malfunction in your salivary glands. That means you don't have enough saliva in your mouth or are producing poor-quality saliva.

This may not sound like a big deal, but saliva is a major factor in keeping your mouth healthy and free of disease. Dry mouth and vitamin deficiency can increase your risk of cavities, oral diseases, and other complications.

What Causes Dry Mouth?

Lifestyle habits such as drinking alcohol, smoking cigarettes, and breathing through your mouth during sleep play a role in dry mouth, but sometimes anxiety is the culprit. In general, this type of dry mouth is rarely a cause for concern.

In some cases, however, dry mouth may indicate an underlying condition: Diabetes, salivary gland disorders, HIV, and other diseases may cause a dry mouth. Dry mouth may also be due to nerve damage caused by surgery or injuries, as well as Alzheimer's disease or stroke, according to Mayo Clinic. Another potential cause is an oral yeast infection.

5 Vitamin Deficiencies That Cause Dry Mouth

While there are supplements for dry mouth on the market, try incorporating these essential nutrients into your diet first.

1. Protein

We know: This is not a vitamin. But research shows that salivary glands can malfunction if you are deficient in protein. Depending on your calorie needs, about 50 to 175 grams of protein are recommended per day, according to Mayo Clinic.

Foods high in protein include:

• Dairy products
• Eggs
• Legumes
• Meat products
• Nuts
• Seitan
• Seafood
• Tofu

2. Vitamin A

Lack of vitamin A can cause dry mouth and oral health issues. But in some cases, taking high doses of vitamin A can result in a sore, dry mouth and cracked lips. According to the U.S. Food and Drug Administration (FDA), most people should aim for no more than 900 micrograms (3,000 International Units) of vitamin A per day — amounts that are difficult to exceed through a typical diet, but possible with supplements or frequent liver consumption.

Foods high in vitamin A include:

• Dairy products
• Eggs
• Fortified cereals
• Fruits like cantaloupe and pumpkin
• Vegetables like spinach, broccoli, carrots, and sweet potatoes

3. Iron

While iron deficiencies can cause myriad issues in the body — including a red, painful tongue accompanied by a burning sensation — studies show that one common indicator is dry mouth. The FDA recommends most people get 18 milligrams of iron per day.

Foods high in iron include:

• Dark green vegetables
• Legumes
• Meat products
• Seafood
• Whole grains and enriched grains

4. Zinc

While zinc doesn't affect the salivary glands in the same way that protein, vitamin A, and iron do, it can influence the amount of saliva that is produced in your mouth, resulting in dry mouth.

Low zinc can also affect the composition of the saliva you produce, meaning you may be less protected from cavities and more likely to develop oral infections or diseases.

Foods high in zinc include:

• Fortified cereals
• Dairy products
• Legumes
• Meat products
• Nuts
• Seafood
• Whole grains

5. Vitamin B

A lack of essential B vitamins can lead to the development of dry mouth and other tongue symptoms. For example, low vitamin B2 and B3 can cause a swollen tongue, while low vitamin B6 can cause a sore or burning tongue.

Because your mouth is meant to be coated in saliva at all times, vitamin B deficiency tends to cause adverse tongue symptoms, including white or bright red tongue, inflammation known as glossitis, and peeling.

Foods high in Vitamin B include:

Thiamin (vitamin B1):

• Enriched grains and whole grains
• Legumes
• Nuts
• Meat products, especially pork

Riboflavin (vitamin B2):

• Eggs
• Enriched grains
• Meat products
• Milk products
• Seafood
• Spinach

Niacin (vitamin B3):

• Beans
• Enriched grains and whole grains
• Meat products
• Nuts
• Seafood

Vitamin B6:

• Fruits
• Legumes
• Potatoes
• Fish like salmon and tuna

Vitamin B12:

• Dairy products
• Eggs
• Fortified cereals
• Meat products
• Seafood
• Seaweed products that include nori and laver. However, not all seaweed contains this nutrient.

What About Sodium and Potassium?

Potassium and sodium help maintain your fluid balance, but deficiencies are rare in healthy people, according to the Harvard T.H. Chan School of Public Health.

Most foods contain sodium in one form or another. Having dangerously low sodium levels — known as hyponatremia — is more likely if you have chronic diarrhea, a kidney disorder, take diuretics, or drink too much water (because excess fluid dilutes sodium in your system).

Meanwhile, potassium deficiency is more common in people with inflammatory bowel disease like ulcerative colitis, pica (a condition that triggers cravings of non-edible substances), or those who take diuretics/laxatives in excess, according to Harvard Health Publishing.

Deficiencies in both substances can cause symptoms such as headache, muscle cramps, fatigue, difficulty breathing, and constipation, but there is no connection between low sodium or potassium intake and a dry mouth or tongue, according to the Harvard T.H. Chan School of Public Health.

So, sure, you may feel that your mouth is dry if you eat a salty diet, but this is temporary and should resolve as your body processes the salt. Drinking extra water can help, too.

Other Oral Side Effects Caused by Vitamin Deficiency

Unfortunately, dry mouth and dry, sore tongues aren't the only oral side effects caused by vitamin and mineral deficiencies. Vitamin A, B-complex vitamins, and iron can also affect your lips, gums, periodontal fibers, and ability to swallow. Some side effects, like bad breath caused by a lack of vitamin B12, are fairly mild. However, others can be serious and affect your long-term health.

Other oral side effects include:

• Poor tooth formation/enamel quality (due to low vitamin A)
• Inability to swallow and cracking in the corners of the mouth, called angular cheilitis (due to low iron and vitamin B)
• Cracked lips (due to low vitamin B1)
• Ulcers and gingivitis (due to low B2, B3, or B12)
• Periodontal disease (due to low B6)
• Detachment of periodontal fibers/tooth loss (due to low B12)

How to Relieve a Dry Mouth

The dry mouth remedies below may help relieve some of your symptoms.

1. Eat Nutrient-Dense Foods

If you're experiencing dry tongue, dry mouth, or any other vitamin deficiency symptoms, you may want to make sure you're getting enough nutrients in your daily diet.

According to Harvard Health Publishing, you need to get nearly 30 different vitamins and minerals from the foods you eat, because your body isn't able to produce these nutrients in sufficient amounts. Although you can take oral supplements, it's best to try and get these essential vitamins and minerals from the foods you eat.

2. See a Doctor

Ultimately, the best thing you can do is see a doctor. Your healthcare provider will assess your symptoms and order additional tests to rule out an underlying disorder. For example, studies show that dryness of the mouth is a common symptom of Sjogren's syndrome, an autoimmune disease. If you are diagnosed with Sjogren's or another condition, your doctor may recommend lifestyle changes to relieve symptoms.

3. Stay Hydrated

Drink plenty of water and fill up on hydrating foods, like cucumbers, kale, melons, and berries. Cut back on alcohol, caffeine, salt, and sugary or spicy foods, according to the National Institute of Dental and Craniofacial Research.

4. Chew Sugar-Free Gum

Chewing sugar-free gum may increase saliva flow and help ease a dry mouth, and sugarless hard candy has the same effect, according to the American Dental Association.

Use a Humidifier at Night

A humidifier adds moisture to the air in your room, alleviating dryness if you sleep with your mouth open.