Beta‑carotene is an orange pigment and a precursor to vitamin A. It is found in foods such as carrots and sweet potatoes.
What is beta‑carotene?
Beta‑carotene is a natural pigment belonging to the carotenoid group, which is responsible for the orange, yellow and red colour of many types of fruit and vegetables. It is a provitamin, which means the body can convert it into vitamin A. Vitamin A is essential for healthy vision, immune function, cell growth, normal skin and mucous membranes, and iron metabolism. Beta‑carotene also has significant antioxidant properties, helping to protect cells from damage caused by free radicals.
The human body obtains beta‑carotene mainly from foods that contain this pigment, such as carrots, sweet potatoes, spinach, pumpkin, apricots and mango. Intake of beta‑carotene from natural food sources is generally considered safe. However, excessive consumption of high‑dose supplements may have negative effects, especially in smokers, in whom it may increase the risk of lung cancer due to its interaction with carcinogens in cigarette smoke.
Which foods contain beta‑carotene?
Beta‑carotene is found mainly in orange, yellow, red and dark green vegetables and fruits. Plant foods contain beta‑carotene, which the body converts into vitamin A as needed. For reference, 12µg of beta‑carotene from food corresponds to approximately 1µg RAE of vitamin A.
Top 10 plant sources of beta‑carotene
| Food | Serving | Beta‑carotene per serving | Approximate vitamin A equivalent |
| Sweet potatoes, cooked | 1 cup | 31.0mg | 2,580µg RAE |
| Spinach, cooked | 1 cup | 11.3mg | 943µg RAE |
| Carrots, raw, sliced | 1 cup | 10.6mg | 884µg RAE |
| Kale, cooked | 1 cup | 10.6mg | 885µg RAE |
| Collard greens | 1 cup | 8.6mg | 715µg RAE |
| Pumpkin, cooked | 1 cup | 5.1mg | 428µg RAE |
| Cantaloupe melon | 1 cup | 3.6mg | 298µg RAE |
| Red bell pepper, raw | 1 cup | 2.4mg | 202µg RAE |
| Apricots | 1 cup, halved | 1.7mg | 141µg RAE |
| Mangetout, cooked | 1 cup | 1.2mg | 101µg RAE |
Animal foods
Animal foods are not a main source of beta‑carotene, but of “ready‑made” vitamin A. This is absorbed more efficiently than beta‑carotene, but long‑term high intake can be riskier because vitamin A can accumulate in the body.
Top five animal sources of vitamin A
| Food | Typical serving | Vitamin A | Approximate % of daily value of vitamin A |
| Beef liver, cooked | 85g | 6,582µg RAE | 731% |
| Cod liver oil | 1 teaspoon | 1,350µg RAE | 150% |
| Atlantic herring, pickled | 85g | 219µg RAE | 24% |
| Milk with added vitamin A and D | 1 cup | 149µg RAE | 17% |
| Egg, hard‑boiled | 1 large egg | 75µg RAE | 8% |
Five potential benefits of beta‑carotene consumption and supplementation
- Support for healthy vision: Beta‑carotene is converted in the body into vitamin A, which is important for maintaining healthy vision. This is because vitamin A is essential for the production of rhodopsin, a protein in the eye that enables vision in low light. Adequate beta‑carotene intake can therefore help prevent night blindness and other eye problems associated with vitamin A deficiency.
- Strengthening the immune system: Vitamin A also plays an important role in the proper functioning of the immune system. It helps maintain the integrity of mucous membranes in the respiratory tract, digestive tract and urinary system, helping to prevent pathogens from entering the body. It also supports the production and function of white blood cells, which are essential for fighting infections.
- Antioxidant protection: Beta‑carotene is one of the antioxidants that help protect cells from damage caused by free radicals. This protection may reduce the risk of developing chronic diseases, such as cardiovascular disease and certain types of cancer. Antioxidants also help slow some processes associated with ageing.
- Support for skin health: Vitamin A supports the normal condition of the skin and mucous membranes. It may also help protect the skin from sunlight and pollution. Beta‑carotene can also help maintain skin hydration and elasticity, contributing to a fresher appearance.
- Improvement of cognitive functions: According to some studies, antioxidants including beta‑carotene may support cognitive function. A 2018 review, which included eight studies focused on antioxidants including beta‑carotene, found small benefits associated with beta‑carotene supplementation for cognitive function and memory. These benefits were seen only in the long term. In the short term, the authors considered further research necessary.
How much beta‑carotene do I need?
The recommended daily intake of beta‑carotene varies depending on the source and intended health benefit. More precisely, the official recommended intake is set for vitamin A, not directly for beta‑carotene. Beta‑carotene is included in daily vitamin A intake according to its conversion into RAE. For adults, the recommended intake of vitamin A is 900µg RAE for men and 700µg RAE for women. For pregnant women, the recommendation is 770µg RAE, and during breastfeeding, it is 1,300µg RAE.
There are, however, some general estimates. Average daily intake from food sources is thought to be in the range of 2–7mg. This can be achieved by eating a variety of fruits and vegetables, such as:
Sweet potatoes
Carrots
Kale
Pumpkin
Spinach
As for food supplements, beta‑carotene supplementation is not very common. Over‑the‑counter products should generally be fine for most people, but the aim should be to obtain beta‑carotene primarily from food. If you still want to take a supplement, speak to your doctor first. They may recommend an intake of around 3–6mg per day, depending on your individual circumstances.
Smokers should be cautious with beta‑carotene
For smokers, it is essential to distinguish between beta‑carotene from regular foods and high‑dose supplements. Carrots, sweet potatoes, spinach and pumpkin are not the problem. The risk mainly concerns long‑term supplementation with higher doses.
In the ATBC study, male smokers took 20mg of beta‑carotene daily for five to eight years. Instead of the expected protective effect, there was an approximately 18% increase in lung cancer risk and an 8% increase in overall mortality in the beta‑carotene group. In the CARET study, participants at high risk of lung cancer took 30mg of beta‑carotene along with a high dose of vitamin A. The risk of lung cancer increased by 28%, deaths from lung cancer increased by 46%, and overall mortality increased by 17%.
The possible mechanism is related to the fact that smokers’ lungs are exposed to high oxidative stress. Under these conditions, beta‑carotene in high concentrations may behave differently from normal dietary doses. More oxidative products of beta‑carotene may be formed, which can promote oxidative stress and disrupt retinoid signalling, which is important for the normal regulation of cell growth and division. In other words, a substance that can be part of a healthy diet in normal amounts may become problematic in high doses and in the environment of cigarette smoke.
Side effects and contraindications
Beta‑carotene from food is safe for most people. However, with long‑term very high intake, carotenoderma may occur. This is a yellow‑orange discolouration of the skin, typically on the palms, soles or around the nasolabial folds. It is not vitamin A poisoning, and the condition is reversible. After reducing beta‑carotene intake, it gradually disappears.
Supplements should be used with particular caution by smokers, former smokers and people who are or have been exposed to asbestos. In these groups, high‑dose beta‑carotene supplementation has been associated in clinical studies with an increased risk of lung cancer and higher mortality.
Pregnant women should also be careful. Beta‑carotene itself is not known to be teratogenic. The main concern is high doses of vitamin A in the form of retinol or retinyl esters, which may increase the risk of birth defects. It is therefore advisable not to take supplements containing vitamin A or high doses of carotenoids during pregnancy without speaking to a doctor.
Be careful if you are taking cholesterol medications
It is also important to watch for possible interactions with medication. Orlistat may reduce the absorption of beta‑carotene and fat‑soluble vitamins, so the timing of a multivitamin is usually considered. A possible negative interactionhas also been described between simvastatin with niacin and a high‑dose antioxidant mix containing beta‑carotene. If you are taking statins or other cholesterol medication, it is advisable to discuss supplementation with your doctor or pharmacist.
Bottom line
Beta‑carotene is a natural pigment and provitamin A found in many types of fruit and vegetables, including carrots, sweet potatoes, spinach and mango. Thanks to its antioxidant properties, it helps protect cells from damage by free radicals. Eating foods rich in beta‑carotene is safe and beneficial for most people. However, excessive intake from high‑dose supplements may have negative effects, especially in smokers.
FAQs
What is beta‑carotene?
Beta‑carotene is a natural plant pigment from the carotenoid group. The body can convert it into vitamin A, which is important for vision, immunity, skin and mucous membranes.
What is beta‑carotene good for?
It serves as a source of provitamin A and also acts as an antioxidant. In practice, this means it helps cover the need for vitamin A, especially when you eat enough colourful vegetables and fruits.
How much beta‑carotene do I need?
There is no direct recommended daily dose for beta‑carotene. The focus is mainly on vitamin A intake in RAE units. For adults, the recommended intake of vitamin A is 900µg RAE for men and 700µg RAE for women. In practice, this can usually be achieved through a varied diet that includes foods such as carrots, sweet potatoes, spinach, kale, pumpkin and apricots.
Does beta‑carotene increase the risk of cancer?
Not from food. The concern mainly relates to high‑dose supplements in smokers, former smokers and people exposed to asbestos. In these groups, the ATBC and CARET studies showed an increased risk of lung cancer.
Is it better to get beta‑carotene from food or supplements?
For most people, it is better to get beta‑carotene from food. Supplements may make sense only in specific situations, ideally after consulting a doctor. They should not be used indiscriminately, especially by smokers, former smokers and pregnant women.
