Is a salt rinse good for oral health?

Yes—a saturated saltwater rinse is presented as a low-cost way to support a healthy oral environment and beneficial mouth bacteria. Spit it out; don’t swallow it. 1

1. Make and use the rinse: Dissolve salt in water until no more will dissolve, swish it around your mouth, and spit it out. Then swish with plain water and spit again. 2 3
2. Avoid hydrogen peroxide rinses: They may be too harsh for the mouth. Huberman describes developing large ulcers after rinsing with baking soda, water, and hydrogen peroxide, which improved after he stopped. 4