What is beta-carotene good for?
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
However, in addition to its vivid red and orange hues, beta-carotene is known to have potent antioxidant properties. Interestingly, the main way beta-carotene works in the body is by being converted 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 natural source through which we can obtain vitamin A is welcome. That said, although our body converts beta-carotene into vitamin A at a regulated rate as required, we must be careful with supplements containing vitamin A itself to avoid taking too much.
Beta-carotene for eye health
Diets that are rich in carotenoids like beta-carotene are studied in relation to eye health and to eye-related conditions such as age-related macular degeneration, which causes vision loss.
Studies have looked at blood levels of beta-carotene and other carotenoids, and at age-related macular degeneration. The old advice that carrots are good for the eyes is really about their carotenoid content.
Beta-carotene for skin health
Beta-carotene's antioxidant content is also studied in relation to skin health.
For example, according to a 2012 review, an intake of beta-carotene and similar antioxidants is associated with skin health and with the skin's ability to defend against UV radiation from the sun. Several other carotenoids are studied in the same way, including lycopene and zeaxanthin. This level of protection is subtle, and no amount of beta-carotene will protect you from the damage caused by sunburn.
Further research has looked at high doses of beta-carotene and at symptoms and sensitivity in people with 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, a connective tissue disorder characterised by a hardening of the skin, also features in beta-carotene research, given that people with 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, such as fish, fatty meat, nuts, seeds, avocados, and similar foods in order for our body to absorb it properly.
What does beta-carotene combine well with?
Beta-carotene with piperine, taken together, for increased absorption
Piperine, which is the active ingredient in black pepper, is well known for increasing the bioavailability of a number of compounds, including beta-carotene.What else pairs well with beta-carotene?
Also taken 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 has looked at protein synthesis and muscle growth.Also taken with selenium, for thyroid function and immune system
Beta-carotene is usually taken for eye health and antioxidants, and selenium sits beside it for reinforcing the thyroid function and the immune system.Also taken with lutein, for eye health and antioxidants
Beta-carotene and lutein are both taken for eye health and antioxidants.What are natural sources of beta-carotene?
If you are interested in obtaining your daily beta-carotene through your diet, you can often find it in:
Possible side effects of beta-carotene
Possible side effects from taking beta-carotene supplements may include (but are not limited to) the following:
- Orange skin (carotenodermia)
If you are experiencing negative side effects from taking beta-carotene supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with beta-carotene
The medicines listed below are the ones most often named in interaction reports for beta-carotene, but it is by no means a comprehensive list:
- Orlistat
- Statins
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking beta-carotene supplements.
Can I take beta-carotene while pregnant or breastfeeding?
Beta-carotene is the plant form of vitamin A, and your body converts it to vitamin A, or retinol, only as needed, which is why it doesn't carry the birth-defect risk of preformed retinol or direct vitamin A supplement overdose.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
Where should I store beta-carotene?
For optimal shelf life, it is recommended to keep beta-carotene supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
One more thing regarding beta-carotene
Beta-carotene 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.
Beta-carotene data sources & further reading
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