When was the last time you really looked at your tongue? For most of us, the answer is never. Y’know, apart from the odd accidentally hilarious selfie… But that seemingly unremarkable muscle could reveal a lot about why you might be feeling off your game.
The tongue is a uniquely sensitive tissue, making it one of the first places where nutritional deficiencies can leave subtle clues. As dentists with a trained eye, we often spot these early signs during routine check-ups – sometimes before the athlete notices anything is wrong. So while you’re thinking “my teeth are perfect, I don’t have toothache, I don’t need a dental exam…”, think again! Because we’re trained to look at far more than you think. And as an athlete, you’re far more prone to problems than the average Joe AND they could have far more of an impact on you and your performance too…
The Tongue’s Role as a Nutritional Litmus Test
Your tongue is a hub of information. When healthy, it’s pink, moist, and evenly textured. But deficiencies in certain vitamins and minerals can change its appearance and feel, long before other symptoms show up. And many of these changes might not be obvious to you, but might well be more apparent to someone used to looking into ten mouths a day!
These are the most common four nutritional deficiencies I see day to day that can come about through a simply once over on my patients’ tongues:
- A smooth, reddish tongue might indicate a lack of B vitamins, particularly B12 or folate. These nutrients are essential for red blood cell production and energy metabolism – critical for endurance athletes.
- A pale tongue can signal iron deficiency, often tied to fatigue, poor recovery, and reduced endurance.
- Burning or soreness could point to zinc deficiency, a mineral crucial for immune function and tissue repair.
- Cracks or fissures might be linked to dehydration or vitamin A deficiency, both of which can impair recovery and performance.
Whenever I see any of these abnormalities, the first thing we do is talk about diet. We talk about getting bloods done and quite often, the problems are resolved through simply diagnostics and changes in diet. And the best part is, you didn’t even realise but you had symptoms elsewhere too and suddenly your low mood and general tiredness has gone away as well!
Why Athletes Are at Greater Risk for Deficiencies
And while athletes are notoriously naughty for not checking in with their dentist due to long periods away training and racing and perhaps not seeing the urgency in routine screening, you’re EXACTLY the people that should be! Why? Because you’re often more vulnerable to some of these really common nutritional deficiencies that could be showing up in your mouth first.
- Increased Nutritional Demands
Training places significant stress on the body, requiring higher intakes of certain nutrients for energy production, muscle repair, and recovery. For example, a long-distance runner might need up to double the iron of a sedentary person to keep up with red blood cell turnover. - Restricted Diets
In pursuit of leanness, some athletes follow overly restrictive diets that cut out key food groups. Vegan athletes, for instance, might struggle to get enough B12, as it’s primarily found in animal products. - Heavy Sweating
Electrolytes like sodium, potassium, and magnesium are lost through sweat, but other trace minerals like zinc can also disappear. Over time, this can create subtle but impactful deficiencies. - GI Distress
Athletes often experience gastrointestinal issues during intense training or competition, which can impair nutrient absorption. This is especially true for endurance athletes, who may be more prone to conditions like leaky gut or reduced gastric motility.
The Connection Between Nutrition and Oral Health
Neglecting your nutrition doesn’t just leave you tired and slow – it can also wreak havoc on your oral health. For example, iron deficiency anaemia can lead to a sore and inflamed tongue and leave you vulnerable to gum infections. A lack of vitamin C weakens gum tissues, making them more prone to bleeding, inflammation and gum disease. Meanwhile, a deficiency in zinc or vitamin A can impair wound healing, slowing recovery from ulcerations and common infections like coldsores.
Athletes are also at higher risk of dental issues like erosion and cavities due to the frequent use of sports drinks and gels, which are often acidic and sugar-laden. When combined with poor nutrition, the effects can compound, creating a perfect storm for oral problems. And all of this can be detected and discussed at a visit to the right dentist!
How to Keep Your Nutrition and Oral Health in Sync
- Eat with Purpose: Focus on a balanced, nutrient-dense diet with plenty of whole foods to fuel your every day activities as well as your sport. Include lean proteins, leafy greens, whole grains, and healthy fats to cover your nutritional bases.
- Don’t Overlook Supplements: If you’re on a restricted diet or have specific deficiencies, targeted supplementation can help. Just don’t self-diagnose – talk to a healthcare professional first or get your bloods tested with a company like sportsbloodtests.co.uk and continue to monitor every 3-6 months. Also remember that supplemental and nutritional needs will change with seasons and training phases so keep up to date on what’s going on in your body.
- Hydrate Wisely: Stay hydrated with water or electrolyte solutions and think about adding in a fluoride mouthrinse after your longer sessions to help negate the effects of the acids and sugars on your teeth and mouth.
- See the Right Professionals: Regular dental check-ups are essential, especially for athletes. A dentist trained to recognise the oral signs of nutritional deficiencies can offer early intervention. Pair this with a sports-focused dietitian or nutritionist for a well-rounded approach to health.
The Bottom Line
As athletes, we pay attention to every small detail of our training, from our heart rate to the weight on the bar. Yet, the clues our bodies give us – like subtle changes to the tongue – often go unnoticed. The next time you look in the mirror, take a closer look at your tongue. If something seems off, it might be time to address your nutrition.
Remember, optimal performance starts from the inside out. Pairing athlete-focused nutrition with regular oral healthcare isn’t just about avoiding cavities – it’s about building a foundation for peak performance, one nutrient at a time.