Beta carotene: benefits, uses, dosage & side effects

This is because carrots contain high levels of beta carotene, a pigment that can give our skin an orange tint in large amounts. But is the carrot juice trend worth it? And surely beta carotene has benefits outside of changing our skin colour? H&B nutritionist Millicent Chapman is on hand to explain the benefits of beta carotene, from immune function to eye and skin health – plus whether you should hop aboard the carrot juice trend...

Carotenemia isn’t dangerous, so no need to worry if you’ve gone slightly overboard on your favourite veg.⁶ But as with any food or drink, it’s not recommended for one thing to take over your diet. “We wouldn’t recommend unsustainable dietary changes like the ‘carrot juice trend’ as it could be considered a restrictive diet or fad diet, which the British Dietetic Association (BDA) discourages.”⁷ Some people have got involved because it’s a nutrient-rich drink or they simply like the taste. Carrot juice is fine to enjoy as you would any other juice, in moderation – we just wouldn’t recommend getting carotenemia on purpose.

OK, the claim that carrots can help you see in the dark is a myth. But beta carotene is part of a vitamin and mineral combination that may play a part in long-term protection against certain eye conditions. A seven-year study conducted by the US National Eye Institute called AREDS concluded that taking beta carotene, vitamin C, vitamin E and zinc may have long-term effects against age-related macular degeneration (AMD), the biggest cause of vision loss in older people in the UK.^8,9,10 The study followed over 3,500 participants over five years and found that those who had taken the supplement had a 25% lower risk of developing AMD than those who didn’t.

Since oxidative stress can contribute to brain ageing, it’s believed that beta carotene and its antioxidant properties may play a part in counteracting this activity. A study ranging from 1982-1998 saw over 22,000 male physicians take either beta carotene, aspirin or a placebo. At the end of the study, those taking beta carotene showed a higher mean cognitive score (including verbal memory and immediate and delayed recall) than the placebo group.¹¹ While promising, this study did have some limitations and more recent research is needed before drawing any conclusions on brain health.

Our bodies convert beta carotene into vitamin A, which is needed for normal immune function.⁴ Vitamin A is also important for the maintenance of mucous membranes in the nose and throat, which is one way our bodies try to keep infection out.¹² That’s not to say that beta carotene can get rid of coughs and colds, but it’s worth including as part of a balanced diet to keep your immune system at its individual best.

Some people have anecdotally reported ‘glowier’ skin, but this is likely due to carotenemia and self-perceived skin health – many people find a tan makes them look ‘healthier’ – rather than any actual benefit to skin condition, texture or overall health. According to Millicent, “some research suggests that eating antioxidants daily, especially from fruits and vegetables, may help protect the skin from ageing and light damage.”¹⁴ So getting a balanced diet might support skin appearance overall, but beta carotene specifically or ‘carrotmaxxing’ doesn’t have a particular role in healthier skin.

Unlike preformed vitamin A (retinol), beta carotene is generally considered safe to take during pregnancy because the body only converts as much as it needs into vitamin A.¹⁹ You might see beta carotene as a vitamin A substitute in certain pregnancy supplements. People with certain conditions, for example hypothyroidism (underactive thyroid), can’t convert beta carotene to vitamin A as normal, so too much beta carotene could be a problem for them.¹⁸

Not convinced by carrotmaxxing? Support glowing skin with these foods instead or make this pineapple ‘superfood’ smoothie your feel-good drink of the summer...