Receding Gums: Real Root Causes You Might Be Missing

Khristina Maureen
May 19
3 min read

Updated: Nov 8

What Actually Causes Receding Gums (Hint: It’s Not Just Brushing Too Hard)

Let’s talk about something people don’t like to mention until it’s causing full-blown panic: receding gums.

You know that moment when your gum line starts quietly tiptoeing away from your teeth, like it’s trying to ghost your enamel.

And the first thing most people ask is: “Am I brushing too hard?!”

Which... maybe. But also, maybe not?

Because a single factor rarely causes receding gums. Like most things in functional health, gum recession is often linked to a combination of root causes, including inflammation, nutrient deficiency, stress, and even gut health issues.

So let’s dig into what’s really going on, and what you can do about it (without switching to a toothbrush so soft it feels like you’re brushing with a bunny).

What Is Gum Recession?

Receding gums happen when your gum tissue pulls away from your teeth, exposing more of the root surface.

That root doesn’t have the same hard enamel as the crown of your tooth, so it’s more vulnerable to:

Decay
Sensitivity
Serious side-eye from your hygienist

Sometimes it sneaks in gradually. At other times, it hits fast, such as after an intense flossing streak, when your self-care routine may have gone a little overboard.

But the real question is: Why is it happening in the first place?

Root Causes of Receding Gums (Pun Intended)

Overbrushing

Yes, this one’s legit. If your toothbrush looks like it survived a wind tunnel, it might be time to ease up. Aggressive brushing can wear down both enamel and gum tissue.

Pro tip: Use a soft-bristled brush and treat your gums gently, like tissue paper.

Mouth Breathing

Breathing through your mouth can dry out everything. Gums that are chronically dry are more prone to inflammation and shrinkage. It’s like trying to keep houseplants alive in the Sahara.

Clenching and Grinding (a.k.a. The Jaw Gym)

Nighttime grinding or daytime clenching puts pressure on the ligaments that support your teeth. Over time, this can lead to bone loss and gum recession, especially around the canines. (Source: PMC – Bruxism-Related Signs and Periodontal Disease)

Inflammation + Blood Sugar Imbalances

Your gums are super sensitive to inflammation. If you're dealing with:

Blood sugar swings
Chronic stress
Low-grade systemic inflammation

Your mouth might be taking the hit. (Source: NIDDK – Diabetes and Gum Disease)

Nutrient Deficiencies

Gums require vitamin C, collagen, and cofactors such as zinc and magnesium to remain plump and resilient. If you’re running on processed food and coffee, your gums may show signs before the rest of your body does. (Source: Harvard Public Health – Oral Health)

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Bone Loss

This one's often missed: When the bone that supports your teeth begins to break down, due to periodontal disease, inflammation, or clenching, the gum tissue naturally follows. Think of the gums like a blanket over the bone: when the foundation shrinks, the blanket recedes too. (Source: NCBI – Periodontal Disease and Bone Loss)

What Can You Do to Support Receding Gums?

Here's the good news: You can support your gums in some pretty simple ways:

Switch to a soft toothbrush. No shame. Just switch it.
Breathe through your nose. If needed, use medical-grade mouth tape at night (it sounds wild, but it works; read my post about mouth taping, go slow, and consult a professional).
Chill your jaw. Magnesium, stress support, and body awareness can help you stop clenching your way through deadlines.
Support your nutrients. Leafy greens, berries, collagen-rich foods, and mineral-rich bone broth go a long way.
Ask better questions. Receding gums may be a symptom of a deeper issue. Let’s look at the big picture instead of just swapping toothpaste.