Should You Use Mouthwash?

Dr. Andrew Huberman’s main recommendation is not to use mouthwash routinely — especially alcohol-based or broad antiseptic ones — because they can disrupt the oral microbiome and reduce the beneficial bacteria that help produce nitric oxide.

What to avoid

Alcohol-containing mouthwash

He specifically flags it as problematic; alcohol can dry the mouth and disrupt the oral microbiome.

Strong antiseptic, “kills 99.9% of germs” mouthwash

He cautions that these are not selective enough — they can kill beneficial oral bacteria along with harmful ones.

Astringents, strong essential oils, burning or foaming ingredients

Dr. Staci Whitman’s view, which Huberman endorses, is that “less is more.” If a product burns or strips aggressively, it may harm the oral mucosa and the microbiome.

Hydrogen-peroxide rinses

Huberman notes they may whiten teeth but can damage the oral microbiome and irritate tissue. He suggests using them only in a very limited way, if at all.

What he suggests instead

Salt-water rinse

A simple, low-risk option, particularly for soothing the mouth or supporting routine hygiene.

Baking-soda rinse

A practical option to help manage oral acidity. It is not framed as a daily necessity.

Water rinse after meals or acidic and sugary drinks

This fits his broader advice to reduce the time the mouth stays acidic.

The basics matter more

Brushing, flossing, tongue cleaning, hydration and nasal breathing are treated as more important than adding a daily mouthwash.

The practical version

If you want to use a mouthwash, the implied choice is a gentle, alcohol-free, non-antiseptic rinse — or simply salt water or baking-soda water now and then — rather than a daily alcohol-based antiseptic product.

If you have persistent bad breath, bleeding gums or frequent mouth ulcers, Huberman and Dr. Whitman suggest looking for the underlying cause rather than using mouthwash to mask it.

With warm regards,
Dr. Milind Mohan Desai