What is beta-carotene good for?
Beta-carotene is a red-orange pigment that can be found in many plants, fruits and vegetables, and is responsible for giving them their distinct color. Beta-carotene is also sometimes used as a food dye, as is the case with margerine.
Beta-carotene was first discovered by a German chemist by the name of Heinrich Wilhelm Ferdinand Wackenroder, who in 1831 managed to crystallize it from carrots. The word "carotene" is in fact derived from the Latin name for carrot, "carota" (as you may have already suspected).
Antioxidant properties and health benefits
However, in addition to its vivid red and orange hues, beta-carotene is known to have potent antioxidant properties. Interestingly, the main mechanism through which our bodies benefit from beta-carotene is the way in which we actually convert it into another substance, retinol, perhaps better known as vitamin A. Beta-carotene is in fact the primary dietary source of provitamin A for humans.
Vitamin A is one of the essential vitamins for human health, and forms a fundamental part of our eye health, skin health, our immune system and our bone health, as well as also playing a critical role in reproductive health and during pregnancy, so any additional source through which we can obtain vitamin A is welcome.
Beta-carotene for eye health
In fact, diets that are rich in carotenoids like beta-carotene are known to promote eye health and protect against eye-related health conditions, such as age-related macular degeneration, which causes vision loss.
Studies have shown that high blood levels of beta-carotene and other carotenoids can reduce the risk of developing age-related macular degeneration by up to a massive 35%.
Our grandmothers were not lying to us when they told us that eating carrots is good for our eyes.
Beta-carotene for skin health
Beta-carotene's antioxidant content is also known to contribute towards optimal skin health, and also serves to protect skin against a variety of conditions and complications.
For example, according to a 2012 review, achieving a generous intake of beta-carotene and similar antioxidants helps to maintain healthy skin and also increases the skin's ability to defend against UV radiation from the sun. Several other carotenoids exhibit similar properties, including lycopene and zeaxanthin. However, this level of protection is subtle, and it is worth mentioning that no amount of beta-carotene will protect you from the damage caused by sunburn.
Further research indicates that high doses of beta-carotene may improve symptoms and reduce sensitivity for people suffering from a condition known as erythropoietic protoporphyria, a rare genetic disease that involves painful sensitivity upon exposure to the sun.
Another skin condition, known as scleroderma, which consists of a connective tissue disorder characterized by a hardening of the skin, is thought to also be alleviated by beta-carotene supplementation, the reason being that people who suffer from scleroderma are found to have low levels of beta-carotene in their blood.
When should I take beta-carotene?
While there does not seem to be any clear indication on whether to take beta-carotene in the morning or in the evening for best results, it is important to remember that beta-carotene is a fat-soluble compound, which means that it needs to be taken with a meal that contains dietary fat in order for our body to absorb it properly.
What does beta-carotene combine well with?
Beta-carotene with piperine, for increased absorption
Piperine, which is the active ingredient in black pepper, is well known for increaseing the bioavailability of a number of compounds, including beta-carotene.
Beta-carotene with astaxanthin and resveratrol, for muscle growth
Recent research has studied the combination of beta-carotene with resveratrol and astaxanthin, the latter also belonging to the carotenoid group, and was able to find that a combination of the three in supplement form was able to increase protein synthesis, and support healthy muscle growth.
Who should avoid taking beta-carotene supplements?
Beta-carotine supplements and smoking
There is a growing body of evidence that points to an increase in the risk of developing lung cancer in people who smoke, along with people who are regularly exposed to asbestos, when they take supplements that contain beta-carotene.
There is no clear consensus yet, but meanwhile it would be advisable for smokers to avoid taking beta-carotene supplements, and instead get their beta-carotene entirely from fruits and vegetables instead. And it would also be advisable to quit smoking too.
What are natural sources of beta-carotene?
If you are interested in achieving your daily beta-carotene intake through your diet, rich sources of beta-carotene include:
- Sweet potatoes
- Carrots
- Butternut squash
- Cantaloupe
- Spinach
- Broccoli
- Apricots
- Tomatoes
- Lettuce
- Mangos
Beta-Carotene data sources & further reading
Last updated by Asklepios on 30th January, 2025