Beta Carotene: What Is It Good For?

This orange-yellow pigment transforms into vitamin A for healthy vision, immune system, and more.

Medically reviewed by Chika Anekwe, MD

Beta carotene is a type of carotenoid, a pigment found in plants that gives them their intense color. It is orange-yellow and is found in yellow, orange, and red foods.

Beta-carotene transforms into vitamin A In the body. Vitamin A supports healthy vision, immunity, and many other vital functions.

This article will cover the benefits of beta carotene, how it works, and which foods are excellent sources of this antioxidant.

What Is Beta Carotene?

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.

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-carotene

• Beta carotene

• Beta cryptoxanthin

Xanthophylls include lutein, zeaxanthin, and astaxanthin. These carotenoids do not convert into vitamin A.

Health Benefits

Beta carotene is a compound converted by the body into vitamin A. Vitamin A has many vital functions in the body. The following explains the clinical research on beta carotene's health impact.

Reduces Oxidative Stress

Beta carotene is an antioxidant. There are many types of antioxidants, including both artificial and natural. Natural antioxidants can be found in plants. Antioxidants are thought to slow cell damage from waste materials called free radicals. 

Free radicals are 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:

• Cancer: The growth of malignant cells in the body

• Cardiovascular disease: Includes conditions that affect the heart and the blood vessels

• Diabetes: A chronic disease in which the pancreas doesn't produce insulin to regulate blood sugar

• Inflammatory diseases: Those caused by persistent inflammation in the body

• Infectious diseases: Such as an infection with a bacterium

• Neurodegenerative diseases: Affect the brain and nerves, and include dementia, Alzheimer's, and Parkinson's.

Antioxidants like beta carotene may help remove free radicals, thereby preventing the conditions free radicals may cause.

Promotes Eye Health

Vitamin A is essential to sight. It helps prevent eye infections by supporting the creation of a barrier around the cornea that stops bacteria from getting in. 

Beta carotene helps in preventing night blindness and dry eye. It may play a role in preventing age-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 a Mediterranean diet was 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.

Too much beta carotene can cause health problems and is not usually recommended for sun protection. However, carotenoids may benefit people with diseases affected significantly by sun exposure (such as erythropoietic protoporphyria) or those who take medications that cause sun sensitivity.

Beta carotene and other carotenoids may also help keep skin healthy by protecting it from ultraviolet (UV) light and pollution. Because UV light exposure and pollution can cause the skin to age, sun protection, including the benefits of carotenoids, can keep skin healthy.

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, and prostate 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 of lung cancer in 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 on atherosclerosis (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:

• High beta-carotene intake was associated with low osteoporosis in males and females.

• High beta-carotene intake was associated with higher bone mineral density (BMD) and low osteoporosis in the Asia subgroup.

• There was no association between beta-carotene intake and BMD and osteoporosis in the Western subgroup.

The study authors noted beta-carotene may improve BMD and reduce the risk of osteoporosis and fracture. However, these effects could vary by gender and race and must be further validated by longitudinal studies.

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:

Related: Plant and Animal Foods With Vitamin A

Certain herbs and spices also contain beta-carotene, including the following:

• Paprika

• Chili powder

• Cayenne

• Basil, fresh

• Coriander, dried leaves

• Marjoram, dried

• Sage, ground

• Parsley, fresh

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. 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.

When choosing a supplement, look for third-party 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.

Frequently Asked Questions

Is beta carotene the same as vitamin A?

Beta carotene is not the same as vitamin A. It is called "provitamin A." The body makes vitamin A from beta carotene and other carotenoids.

Is beta carotene bad for your health?

No. Beta carotene from foods is an important part of a healthy diet. However, supplementing with high amounts of beta carotene may have different health effects. How each person will react to it will be based on a number of things that are specific to them.

The U.S. Preventive Services Task Force (USPSTF) recommends that people don’t take beta carotene to prevent cancer or heart disease. Check with your healthcare provider about supplements such as beta carotene.

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. A vitamin A deficiency may lead to problems with hair, among other things. However, too much vitamin A may also cause hair loss.

Read the original article on Verywell Health.