Beta-carotene, also called provitamin A, is a bright orange-red pigment (carotenoid) found in some fruits, vegetables, and spices, such as carrots, broccoli, grapefruits, and paprika. Your body converts beta-carotene into vitamin A to use it for several important processes, including cell growth and immune function. As the main source of vitamin A in humans, beta-carotene is also available as a supplement.
Beta-carotene also acts as an antioxidant in the body to neutralize damage from free radicals, which are harmful molecules that can lead to disease. The carotenoid pigment has shown promise in reducing the risk of various types of cancers, while it has also been found to slow down vision loss in adults with age-related macular degeneration (AMD).
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Beta-carotene is a disease-fighting antioxidant that has been found to lower the risk of cardiovascular disease. Research has found that diets rich in beta-carotene can help prevent heart-related problems because beta-carotene's antioxidant effects help prevent the oxidation of low-density lipoprotein (LDL), or "bad," cholesterol.
Oxidized LDL cholesterol can lead to atherogenesis, the process of plaque formation that can lead to coronary heart disease (clogged arteries).
Slows Down Rate of Vision Loss
The old-age advice that carrots are good for your eyesight may have some truth. Beta-carotene may protect adults against the development of age-related macular degeneration (AMD), which is a common and chronic (long-lasting) eye condition that results in the gradual loss of central vision.
Research shows that beta-carotene may help prevent the progression of early AMD to late AMD, which is the stage that can lead to vision loss.
Vitamin A has many functions in the body, including supporting immunity. As a provitamin A carotenoid, beta-carotene helps protect and strengthen the functions of the immune system. It helps the immune system aid gastrointestinal function, fight infections, support reproductive health, and ensure proper growth and development.
May Help Lower Risk of Cancer
Beta-carotene has shown promise in reducing the risk of various types of cancer, including breast, prostate, colon, and skin cancer. The antioxidant effects of beta-carotene are thought to be primarily responsible for the risk reduction. However, researchers note other antioxidants (such as lycopene) found in the same foods may also contribute to this effect.
Further study is needed on the exact mechanisms of how beta-carotene reduces cancer risk. Still, evidence shows that consuming plant-based foods rich in carotenoids, such as beta-carotene, can help lower your overall cancer risk.
You can take beta-carotene as a supplement in tablet, liquid, capsule, or gummy form. When taken as a supplement, beta-carotene can help prevent oxidized LDL cholesterol, enhance antioxidant activity, and increase the production of immune cells.
It's also commonly used as a supplement to reduce photosensitivity (various symptoms or conditions caused or aggravated by sunlight exposure) in people with photosensitivity conditions such as erythropoietic protoporphyria.
Beta-carotene is fat-soluble, which means for best absorption, it should be taken with foods that contain healthy fat sources, such as avocado, fatty fish, olive oil, nuts, or seeds.
Dosage
The recommended daily allowance (RDA) for preformed vitamin A (retinol and retinyl esters) and provitamin A carotenoids (such as beta-carotene) is 900 micrograms (mcg) retinol activity equivalents (RAE) for adult men over the age of 19 and 700 mcg RAE for adult women over the age of 19. The RDA is slightly higher for people who are pregnant or breastfeeding.
Most people will get some beta-carotene naturally through food, so you likely don't need to take a supplement dose equivalent to the RDA. Talk to your healthcare provider for accurate guidance on the best dose for your health needs.
Is Beta-Carotene Safe?
Beta-carotene is classified as "generally recognized as safe" (GRAS) by the U.S. Food and Drug Administration (FDA). While beta-carotene has been found to lower the risk of certain types of cancers, some research has found that taking high doses of beta-carotene supplements can increase the risk of lung cancer and death among people who smoke, used to smoke, or have been exposed to asbestos.
It is safe for people of any age to take beta-carotene. People who are pregnant or breastfeeding can also take beta-carotene. However, if you are pregnant or breastfeeding, always speak to a healthcare provider before adding any new supplement to your routine.
Potential Drug Interactions
Beta-carotene interacts with Xenical (orlistat), a drug for weight loss that decreases the absorption of beta-carotene, which may result in reduced efficacy.
Beta-carotene also interacts with Soriatane (acitretin), a medication used to treat psoriasis (an autoimmune condition that causes scaly, inflamed patches on the skin). It may also interact with Targretin (bexarotene), a drug that treats the skin effects of T-cell lymphoma, a rare form of non-Hodgkin lymphoma.
Avoid taking beta-carotene with these medications as it could cause dangerously high levels of vitamin A in the blood.
What To Look For
When shopping for a beta-carotene supplement, look for a product that has been third-party tested, which means the supplement has been lab-tested by a third-party organization, such as NSF or USP, to ensure it contains only the ingredients on the label.
The FDA does not regulate dietary supplements for labeling purposes or for safety and effectiveness, so looking for a third-party tested supplement can help you ensure the quality and safety of the product. Speak to a healthcare provider for recommendations and before adding a new supplement to your daily routine.
Can You Take Too Much Beta-Carotene?
While beta-carotene supplements are considered GRAS by the FDA, consuming too much of it can temporarily cause your skin to turn yellow. To prevent this, make sure you are not over-consuming beta-carotene in foods or supplements.
There is no upper limit set by the FDA for beta-carotene intake. Aim to stay within the RDA amounts for provitamin A carotenoids (900 mcg RAE for men and 700 mcg RAE for women), or speak to a healthcare provider about how much beta-carotene is best for you.
There are no toxic side effects of beta-carotene, but there is a risk of skin discoloration if it is consumed in excess. To lower your risk of this side effect, make sure to consume beta-carotene in moderation and stay within the range of the RDA amounts.
A Quick Review
Beta-carotene is an orange-red carotenoid pigment found in brightly colored foods such as carrots and broccoli. It's also available as a supplement.
Rich in provitamin A, beta-carotene has potent antioxidant activities that help lower the risk of diseases such as cardiovascular disease and certain types of cancer. Beta-carotene may also help slow the rate of vision loss in those with AMD. It's also beneficial for the proper functioning of the immune system.
Taking high doses of beta-carotene can cause skin to turn yellow. Additionally, there has been an association between high doses of beta-carotene and lung cancer in smokers, former smokers, and people who have been exposed to asbestos. To avoid these risks and side effects, stick to the recommended RDA or speak to your healthcare provider about any concerns.
