Table of ContentsView AllTable of ContentsWhat Is Beta Carotene?Health BenefitsFood SourcesDosageRisksWhat to Look For
Table of ContentsView All
View All
Table of Contents
What Is Beta Carotene?
Health Benefits
Food Sources
Dosage
Risks
What to Look For
Beta carotene, a type ofcarotenoid, transforms into vitamin A in the body. Vitamin A supports healthy vision, immunity, skin health, and cognitive function. Because it’s an antioxidant, it’s also been known to reduce oxidative stress.
Beta carotene may also prevent some cancers, improve lung health, boost heart health, prevent some cancer risks, and reduce the risk of osteoporosis.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look forindependently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Carotenoids are a group of yellow, orange, or red pigments found in fruit and vegetables.
More specifically, beta carotene is a type of carotenoid found in vegetables such as carrots, bell peppers, pumpkins, sweet potatoes, spinach, and kale.
CarotenoidsThere are many kinds of carotenoids that are broadly considered to belong to one of two groups called xanthophylls and carotenes. Carotenes that are changed to vitamin A in the body include:Alpha-caroteneBeta caroteneBeta cryptoxanthinXanthophyllsincludelutein,zeaxanthin, andastaxanthin. These carotenoids do not convert into vitamin A.
Carotenoids
There are many kinds of carotenoids that are broadly considered to belong to one of two groups called xanthophylls and carotenes. Carotenes that are changed to vitamin A in the body include:Alpha-caroteneBeta caroteneBeta cryptoxanthinXanthophyllsincludelutein,zeaxanthin, andastaxanthin. These carotenoids do not convert into vitamin A.
There are many kinds of carotenoids that are broadly considered to belong to one of two groups called xanthophylls and carotenes. Carotenes that are changed to vitamin A in the body include:
Xanthophyllsincludelutein,zeaxanthin, andastaxanthin. These carotenoids do not convert into vitamin A.
Reduces Oxidative Stress
Beta carotene is anantioxidant. There are many types of antioxidants, including both artificial and natural. Natural antioxidants can be found in plants.Antioxidantsare thought to slow cell damage from waste materials called free radicals.
Free radicalsare created in the body through normal body processes and outside environmental stress. When free radicals aren’t effectively removed from the body, oxidative stress can result.
Oxidative stress may factor into several types of health conditions, including the following:
Promotes Eye Health
Beta carotene helps in preventing night blindness and dry eye.It may play a role in preventingage-related macular degeneration(AMD). AMD is an eye condition that causes blurry vision, most commonly in people over 50.
A 2022 systematic review concluded that a high intake of numerous nutrients (including beta-carotene) and following aMediterranean dietwas associated with a lower risk of progression of early to late AMD, but supplementing with beta-carotene was not associated with preventing the development of AMD.
Vitamin A deficiency might lead to night blindness (nyctalopia), which is a difficulty in seeing in low-light conditions. Increasing vitamin A or beta carotene with either supplements or through foods may be helpful.
Improves Cognitive Function
Beta carotene may help with brain function, but the research on this is not settled. Some studies have shown that taking beta carotene supplements over an average of 18 years might improve cognitive function. Taking the supplements for shorter periods does not appear to produce any effects.
Maintains Skin Health
Beta carotene may help protect the skin from the sun’s harmful rays. However, this requires taking beta carotene in higher amounts for an extended period.
Is Beta Carotene Good for Your Hair?It can be, as it is made into vitamin A in the body. Vitamin A is important to cell growth, including hair cells. Avitamin A deficiencymay lead to problems with hair, among other things. However, too much vitamin A may also causehair loss.
Is Beta Carotene Good for Your Hair?
It can be, as it is made into vitamin A in the body. Vitamin A is important to cell growth, including hair cells. Avitamin A deficiencymay lead to problems with hair, among other things. However, too much vitamin A may also causehair loss.
May Prevent Certain Cancers
A diet rich in foods containing antioxidants like beta carotene may help lower cancer rates. Some studies show that people who eat foods containing beta carotene or who have higher levels of beta carotene in their blood have lower rates of lung,skin,colon,breast, andprostate cancers.
However, the relationship between beta carotene and cancer is not cut-and-dried. Experts have not recommended beta carotene supplements to the general public as they don’t think it would help prevent many cases of cancer.The way beta carotene interacts with the body is too complex and not yet well understood.
May Support Lung Health
Vitamin A is essential for the healthy function of the lungs. Vitamin A deficiency may be a factor in the development or worsening of some lung diseases.Therefore, getting enough beta carotene, which becomes vitamin A in the body, is important to the lungs.
That said, studies have shown that taking beta-carotene supplements increases the risk oflung cancerin people who smoke cigarettes.Therefore, getting beta-carotene from foods may be better for healthy lung function.
May Support Heart Health
Some studies have shown that 2–20 milligrams of lycopene intake per day can prevent cardiovascular disease (CVD).The effects onatherosclerosis(plaque build-up in the blood vessels) and hypertension (high blood pressure) are even more pronounced.
However, the correlation between increased carotenoid intake and reduced CVD risk remains controversial because other studies have not shown similar results. A 2019 meta-analysis found the risk of cardiovascular death did not change with increasing dietary beta-carotene intake.
Another study looking at the effects of beta-carotene supplementation found beta-carotene supplementation had no beneficial effects on CVD incidence (atherosclerosis, heart attack, stroke, etc.) and potentially harmful effects on CVD mortality (death).
May Support Bone Health
One study compared osteoporosis and fracture risk between populations with low and high beta-carotene levels. The results showed:
Foods High in Beta Carotene
Many fruits and vegetables that are red, yellow, or orange have high amounts of beta-carotene. Some dark leafy greens or other green vegetables are also a rich source of beta-carotene.
Adding a healthy fat will also increase your body’s uptake of beta-carotene. Consider adding avocado or a small handful of chopped nuts to your salad, or a small splash of olive oil when cooking your vegetables.
Some of the foods that are sources of beta carotene include the following:
Food ItemServingBeta-carotene micrograms (mcg)Sweet potato, baked with skin1 medium13,100 mcgSpinach, cooked1 cup11,318 mcgCollard greens, cooked1 cup8,570 mcgMustard greens, cooked1 cup7,400 mcgCarrots, cooked1/2 cup6,500 mcgCantaloupe, cubed1 cup4,340 mcgSwiss Chard, raw2 cups2,626 mcgKale, raw2 cups1,206 mcgPlant and Animal Foods With Vitamin ACertain herbs and spices also contain beta-carotene, including the following:PaprikaChili powderCayenneBasil, freshCoriander, dried leavesMarjoram, driedSage, groundParsley, freshHow Much Beta Carotene Should I Take?It’s estimated that most people in the United States don’t get enough beta carotene. Some healthcare providers recommend about 2 milligrams of beta carotene daily. The highest amount considered safe is about 7 milligrams daily. However, beta carotene supplements are not currently recommended for general use.Food vs. SupplementsGetting enough beta carotene through food rather than a supplement is always recommended. Higher doses of beta carotene may be recommended, but this should only be done under the recommendation and supervision of a healthcare provider.The Risks of Getting Too MuchTaking beta-carotene supplements in high doses could make the skin appear yellow or orange (carotenemia). Higher doses are also associated with the risk of some cancers. This is especially true in people who are at higher risk of cancer after exposure to asbestos or for those who smoke.Getting beta-carotene through food sources has not been shown to have the same risk of side effects as taking supplements.What to Look for in Beta Carotene SupplementsThe Food and Drug Administration (FDA) does not currently regulate supplements like prescription medications in the United States. That means some supplement products may not contain what the label says.Whenchoosing a supplement, look for independently tested products (such as the U.S. Pharmacopeia, Consumer Labs, or NSF) and consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.SummaryBeta carotene is important to overall health because it is the precursor to vitamin A. However, taking supplements is not recommended for the majority of people. Instead, people are encouraged to eat foods that contain beta carotene.
Plant and Animal Foods With Vitamin A
Certain herbs and spices also contain beta-carotene, including the following:
How Much Beta Carotene Should I Take?
It’s estimated that most people in the United States don’t get enough beta carotene. Some healthcare providers recommend about 2 milligrams of beta carotene daily. The highest amount considered safe is about 7 milligrams daily. However, beta carotene supplements are not currently recommended for general use.
Food vs. SupplementsGetting enough beta carotene through food rather than a supplement is always recommended. Higher doses of beta carotene may be recommended, but this should only be done under the recommendation and supervision of a healthcare provider.
Food vs. Supplements
Getting enough beta carotene through food rather than a supplement is always recommended. Higher doses of beta carotene may be recommended, but this should only be done under the recommendation and supervision of a healthcare provider.
The Risks of Getting Too Much
Taking beta-carotene supplements in high doses could make the skin appear yellow or orange (carotenemia). Higher doses are also associated with the risk of some cancers. This is especially true in people who are at higher risk of cancer after exposure to asbestos or for those who smoke.
Getting beta-carotene through food sources has not been shown to have the same risk of side effects as taking supplements.
What to Look for in Beta Carotene Supplements
The Food and Drug Administration (FDA) does not currently regulate supplements like prescription medications in the United States. That means some supplement products may not contain what the label says.
Whenchoosing a supplement, look for independently tested products (such as the U.S. Pharmacopeia, Consumer Labs, or NSF) and consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Summary
Beta carotene is important to overall health because it is the precursor to vitamin A. However, taking supplements is not recommended for the majority of people. Instead, people are encouraged to eat foods that contain beta carotene.
39 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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American Academy of Ophthalmology.What is vitamin A deficiency?
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Zhang Y, Yang J, Na X, et al.Association between β-carotene supplementation and risk of cancer: a meta-analysis of randomized controlled trials. Nutr Rev. 2023 Aug 10;81(9):1118-1130. doi: 10.1093/nutrit/nuac110
Timoneda J, Rodríguez-Fernández L, Zaragozá R, et al.Vitamin A deficiency and the lung.Nutrients. 2018;10(9):1132. doi:10.3390/nu10091132
Middha P, Weinstein SJ, Männistö S, Albanes D, Mondul AM.β-Carotene supplementation and lung cancer incidence in the Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study: the role of tar and nicotine.Nicotine Tob Res. 2019;21(8):1045-1050. doi:10.1093/ntr/nty115
Hsieh MJ, Huang CY, Kiefer R, et al.Cardiovascular disease and possible ways in which lycopene acts as an efficient cardio-protectant against different cardiovascular risk factors. Molecules. 2022;27(10):3235. doi: 10.3390/molecules27103235
Jayedi A, Rashidy-Pour A, Parohan M, et al.Dietary and circulating vitamin C, vitamin E, β-carotene and risk of total cardiovascular mortality: a systematic review and dose-response meta-analysis of prospective observational studies. Public Health Nutr. 2019 Jul;22(10):1872-1887. doi: 10.1017/S1368980018003725
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Department of Agriculture.USDA National Nutrient Database for Standard Reference. Release 28.
U.S. Department of Agriculture FoodData Central.Sweet potato, cooked, baked in skin, flesh, without salt.
U.S. Department of Agriculture FoodData Central.Spinach, cooked, boiled, drained, without salt.
U.S. Department of Agriculture FoodData Central.Collards, cooked, boiled, drained, without salt.
U.S. Department of Agriculture FoodData Central.Mustard greens, cooked, boiled, drained, without salt.
U.S. Department of Agriculture FoodData Central.Carrots, cooked, boiled, drained, without salt.
U.S. Department of Agriculture FoodData Central.Melons, cantaloupe, raw.
U.S. Department of Agriculture FoodData Central.Chard, Swiss, raw.
U.S. Department of Agriculture FoodData Central.Kale, raw.
U.S. Department of Agriculture FoodData Central.Spices, paprika.
U.S. Department of Agriculture FoodData Central.Spices, chili powder.
U.S. Department of Agriculture FoodData Central.Spices, pepper, red or cayenne.
U.S. Department of Agriculture FoodData Central.Basil, fresh.
U.S. Department of Agriculture FoodData Central.Spices, coriander leaf, dried.
U.S. Department of Agriculture FoodData Central.Spices, marjoram, dried.
U.S. Department of Agriculture FoodData Central.Spices, sage, ground.
U.S. Department of Agriculture FoodData Central.Parsley, fresh.
MedlinePlus.Beta-carotene.
Böhm V, Lietz G, Olmedilla-Alonso B, et al.From carotenoid intake to carotenoid blood and tissue concentrations - implications for dietary intake recommendations.Nutr Rev.2021;79:544-573. doi:10.1093/nutrit/nuaa008.
Dominguez LJ, Veronese N, Vernuccio L, et al.Nutrition, physical activity, and other lifestyle factors in the prevention of cognitive decline and dementia.Nutrients. 2021;13:4080. doi:10.3390/nu13114080.
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