Supplements and Mewing

Mewing can take years to create obvious bone changes. So it makes sense that people would want to reduce that time as much as possible. It’s not covered much, but there is a significant debate about whether supplements help with mewing.

Supplements that can assist you with mewing include HGH, B Vitamins, Vitamin D3, Vitamin K2, Magnesium, and gum. However, any gains from supplements will be negligible and on par with a placebo. Nothing can change the fact that mewing is a slow process.

These supplements do not directly help you with mewing because the process of mewing is largely dependent on effort and dedication. Although these vitamins can help you with bone elasticity or growth, mewing is not affected much by your consumption of supplements.

For the ultimate primer on what exactly speeds up bone remodeling, check out our article on how to speed up bone remodeling.


HGH is human growth hormone. It speeds up both osteoblasts (which lay down new bone) and osteoclasts (which break down bone). Though not really a supplement, it’s more of a drug originally used for athletic performance and anti-aging benefits. It should be prescribed by a doctor and dangerous if you take it longer than 6 weeks.

For more info, check out our article on mewing and HGH.

B Vitamins

Many food sources contain B vitamins. These sources include milk, cheese, eggs, meat, fish, and the list goes on. Usually, if a person eats a balanced diet, they would not be deficient in B vitamins.

There are many benefits of B vitamins. Some of these include cell health and growth, improved energy levels, better eyesight, muscle health, nerve function, and many more. However, this vitamin is not normally taken for bones.

However, research links B vitamins to better bone growth and health, though the results are not conclusive. For example, a study by Dai et al. (2015) showed B-vitamins’ effects on bone health. The researchers found that though there is potential in the idea that B-vitamins could support bone health, though there are no actual conclusive results, and the test trials do not seem promising. However, the researchers also stated that B vitamins might help the coupling between osteoblasts and osteoclasts, which means the action of osteoblasts and osteoclasts will be about equal instead of favoring one other. 

Regardless, these vitamins have a lot of other health benefits. So, even though they may not be the most helpful for mewing, they can still help you and your health.

Vitamin D3

Vitamin D is something that promotes bone health by improving the absorption of Phosphorus and Calcium. This kind of vitamin is present in foods such as fatty fish and their liver oils.

This vitamin is quite difficult to find naturally, so that you may need actual supplements for this.

Children who don’t get enough vitamin D may get rickets, a condition where the bones are weak and bowed. Proper intake of adequate amounts of vitamin D is essential in growing good and healthy bones.

In this study by Laird et al. (2010), the researchers said that inadequate vitamin D consumption leads to bone mineralization and weakening. Without the right amount of this vitamin, you expose yourself to many bone diseases such as osteoporosis.

So, when does mewing come into the picture? Since vitamin D is necessary for normal bone health, it could benefit your mewing results, but only if you’re deficient in it.

Mewing is all about changing the bones’ placement, so any help you can get regarding bones should be welcome.

That said, don’t expect this to have drastic effects on your mewing; because it likely won’t. It will keep your bones healthy, and that is something that you may want to invest your resources in.

Vitamin K2

Vitamin K2 is another vitamin that supports bone health. It is mostly present in the meat products of animals such as the liver or eggs. It also helps with vessel calcification and heart health.

This study by Schwalfenberg (2017) on the vitamin shows that it works best when taken with vitamin D and calcium. The study states that vitamin K2 assists in preventing diseases like diabetes, osteoarthritis, and even cancer. Basically, it helps make sure calcium goes into your bones, not your arteries.

Vitamin K2 improves the action of osteoblasts, which build bone. However, K2 might potentially slow down your bone remodeling because it inhibits the action of osteoclasts, which break down old bone (Myneni et al., 2017).

K2 has the potential to suppress bone resorption or turnover by inhibiting osteoclast-induced bone resorption and/or increasing osteoblast activity.

However, we don’t know for a fact whether remodeling really slows down with vitamin K2 or not. Your body will generally try to keep the balance between osteoblasts and osteoclasts.

So be careful about supplementing K2. However, if you’re deficient, it probably won’t hurt your gains. When taking K2, you just need to find some way to increase bone resorption and the action of osteoclasts.


You’ve probably heard of magnesium. That’s because, apart from it being a known substance, it is also present in many foods. Magnesium is present in dark chocolate, almonds, peanuts, whole wheat bread, carrots, and many other kinds of food. This works out because magnesium is essential in many body functions.

Magnesium helps improve energy levels, moods, muscle movement, among others. But most importantly, in this context, magnesium helps with improving bone density and preventing osteoporosis.

Mammoli et al., 2019 showed that magnesium helps regulate the balance between osteoblasts and osteoclasts. Diets that are deficient in magnesium hurt the bone remodeling process. So at the very least, you want to make sure you’re eating a balanced diet and getting adequate amounts.


Okay, so technically, gum isn’t a supplement, and it’s not intended to be. But in the conversation of what stuff can help you with mewing, chewing gum is part of it. Dr. Mike Mew endorses gum while mewing, and he concludes that chewing gum enhances your facial muscles, thereby making your jawline more defined.

One of the ways you can do this is by chewing mastic gum. Mastic is a type of resin that improves digestion, oral health, and liver health.

It can also help eliminate certain types of bacteria, as evidenced by this study by Dabos (2010).

Most people who use mastic gum recommend that you do it for at least a few hours each day, but they warn against doing it too much. You should start slow, at 10 minutes per day, and add a few minutes every week while also ensuring you get adequate rest. You might cause yourself some trouble if you don’t chew properly and in moderation. It’s a great tool to supplement mewing, and with the added health benefits you can get, it’s worth checking out.

Falim gum is another option that is available to you. This one is much more like the normal gum texture, so most people go for this over mastic gum. In many cases, people don’t like mastic gum’s taste, so falim gum is a good alternative. It is a sugar-free gum from Turkey that is cheaper than mastic gum.


Overall, supplements are good for you, yes. But their direct effects on mewing are little to none. Among the items on this list, gum is probably the only thing you will give a visible contribution to your jawline. However, the supplements and vitamins that talked about do help your bones and help keep them healthy. For that reason alone, making sure you have them in your diet is a priority. You could consult with your GP to check if you are deficient in any vitamins or minerals, and the results could surprise you.

Again, our how to speed up bone remodeling article is a far more comprehensive primer to bone remodeling if you’d like to dig deeper.

Remember that mewing results come from hard work and dedication. It would be best if you didn’t rely on supplements and such to aid you much. Your progress in mewing will be mostly thanks to your hard work.

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