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I've used those homemade rinses when I had inflamed gums and honestly they help, especially baking soda which is kind of miraculous for cleaning.
But yeah, like you're saying, they're not gonna replace a good fluoride rinse if what you want is to prevent cavities long-term.
I use them now more when I have some specific irritation or canker sores, combined with everything else obviously, but as a daily treatment I don't really trust them as much.
They work to clean a bit and reduce bacteria, but honestly they're not as effective as a commercial fluoride rinse, especially if you want to prevent cavities. I always say it's fine to use them once in a while, but don't confuse them with actual dental care.
They work pretty well for cleaning and disinfecting, especially if you have inflammation or mouth ulcers. I use them when I'm having trouble and honestly it does help, though they don't replace brushing or going to the dentist of course.
What nobody really mentions much is that the proportion matters quite a bit. If you mix salt and baking soda randomly, you probably won't do anything special. But if you use roughly a teaspoon of baking soda with half a teaspoon of salt in a glass of warm water, things change. Baking soda is basically a mild abrasive (which is why your teeth feel cleaner after using it), and salt helps with inflammation. Together they work decently for rinsing when you have inflamed gums or after a small cut in your mouth.
That said, there's a limit. If you use this daily for months, you end up getting your gums used to it, and plus baking soda can erode your enamel a bit if you do it too often or if you press the brush too hard. The best thing is to use it when you really need it, like when you're bothered by something, and then go back to a normal rinse or just water. And if what you want is cavity prevention or to have really healthy teeth, you need fluoride. Homemade rinses are more for specific situations, not for daily routine.
Don't expect them to replace a fluoride rinse if you're trying to prevent cavities long-term, but for inflammation or canker sores they work pretty well! What most people don't mention is that baking soda alone (without salt) is way gentler and just as effective if what you want is to clean without irritating your gums. I mix a teaspoon of baking soda with warm water and let it sit for a minute or two - it's less harsh than when I add salt, especially if you have a sensitive mouth.
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