Beta-carotene, also known as provitamin A, is a bright orange-red pigment (carotenoid) found in a variety of fruits, vegetables, and spices—such as carrots, broccoli, grapefruit, and paprika. Your body converts beta-carotene into vitamin A, which is essential for vision, immunity, and cellular growth. As the primary source of vitamin A in many diets, beta-carotene is also widely available as a dietary supplement.

In addition to being a provitamin, beta-carotene serves as a potent antioxidant, helping neutralize free radicals that damage cells and contribute to chronic diseases. Research suggests that beta-carotene may reduce the risk of certain cancers and slow vision loss in individuals with age-related macular degeneration (AMD).

1. Reduces Risk of Cardiovascular Disease

Beta-carotene is a well-known antioxidant that plays a protective role against heart disease. It prevents the oxidation of low-density lipoprotein (LDL), commonly known as “bad” cholesterol. Oxidized LDL can contribute to atherosclerosis—the buildup of plaque in the arteries—which increases the risk of heart attack and stroke.

By helping reduce LDL oxidation, beta-carotene may protect the arteries and lower the risk of coronary heart disease.

2. Slows Down Rate of Vision Loss

Beta-carotene is commonly linked to eye health, especially in older adults. It may help prevent or delay the progression of age-related macular degeneration (AMD), a common eye disease that can lead to central vision loss.

Studies show that beta-carotene, as part of a broader regimen including antioxidants like vitamin C, vitamin E, and zinc, may reduce the risk of advancing to late-stage AMD. This provides valuable support for preserving vision in aging populations.

3. Enhances the Immune System

Beta-carotene plays a critical role in strengthening immune defense. Once converted into vitamin A, it helps regulate immune responses and supports mucous membranes in the respiratory and digestive tracts—barriers that help block infections.

Vitamin A is also essential for the development and function of white blood cells, which help identify and eliminate harmful pathogens in the body.

4. May Help Lower Risk of Cancer

Beta-carotene has been studied for its role in reducing the risk of several types of cancer, including prostate, breast, skin, and colon cancer. Its antioxidant properties are believed to help protect cells from oxidative stress and DNA damage—both of which are contributors to cancer development.

However, researchers note that these benefits are often associated with whole-food sources of beta-carotene, and not necessarily with high-dose supplements. Other antioxidants found in beta-carotene-rich foods, such as lycopene and lutein, may also contribute to cancer protection.

How To Take Beta-Carotene

Beta-carotene is available as a supplement in various forms, including tablets, capsules, gummies, and liquids. It is often taken to support heart health, immune function, and antioxidant activity.

Some individuals also take beta-carotene to reduce photosensitivity—a condition where the skin is overly sensitive to sunlight—especially in cases like erythropoietic protoporphyria (EPP).

Since beta-carotene is a fat-soluble compound, it’s best absorbed when taken with a meal that includes healthy fats, such as nuts, seeds, avocado, olive oil, or fatty fish.

Recommended Dosage

The recommended daily intake of provitamin A carotenoids (such as beta-carotene) is measured in retinol activity equivalents (RAE):

  • Men (19+ years): 900 mcg RAE

  • Women (19+ years): 700 mcg RAE

Pregnant and breastfeeding individuals may require slightly more. Most people meet their beta-carotene needs through food, so supplement doses should be discussed with a healthcare provider to avoid overconsumption.

Is Beta-Carotene Safe?

Beta-carotene is generally recognized as safe (GRAS) by the U.S. Food and Drug Administration (FDA). However, in specific populations—such as smokers or people exposed to asbestos—high doses of beta-carotene supplements have been linked to an increased risk of lung cancer.

For this reason, beta-carotene supplements are not recommended for smokers unless directed by a healthcare provider. Beta-carotene from food sources, however, remains safe and beneficial.

Potential Drug Interactions

Beta-carotene may interact with certain medications, including:

  • Orlistat (Xenical): A weight-loss drug that reduces fat absorption, which can impair beta-carotene absorption.

  • Acitretin (Soriatane): A psoriasis medication that, when taken with beta-carotene, may lead to elevated vitamin A levels.

  • Bexarotene (Targretin): A cancer treatment that also affects vitamin A metabolism.

If you are on any of these medications, consult your healthcare provider before taking beta-carotene supplements.

What To Look For in a Supplement

Because the FDA does not strictly regulate supplements for purity and potency, choose a beta-carotene product that has been third-party tested by organizations like:

  • NSF International

  • United States Pharmacopeia (USP)

These certifications ensure the product contains what it claims and is free from harmful contaminants. Always speak with a healthcare provider before adding new supplements to your routine.

Can You Take Too Much Beta-Carotene?

While beta-carotene itself is not considered toxic, excessive intake can cause carotenemia—a condition where the skin turns yellow-orange, especially on the palms and soles. This condition is harmless and reversible with reduced intake.

No official upper limit for beta-carotene from food has been set, but it’s best to stay within the RDA guidelines unless otherwise advised by a health professional.

Side Effects of Beta-Carotene

Beta-carotene is generally well-tolerated. However, possible side effects include:

  • Skin discoloration (yellow/orange tint)

  • Interactions with medications

  • Increased lung cancer risk in smokers with high-dose supplement use

These risks are mostly linked to supplemental beta-carotene, not food sources.

A Quick Review

Beta-carotene is a plant-based antioxidant and provitamin A found in colorful fruits and vegetables. It supports a wide range of bodily functions, including immune defense, vision, heart health, and antioxidant protection.

While beta-carotene from food is beneficial and safe, high-dose supplements may pose risks, especially for smokers. As with any supplement, moderation is key—talk to your healthcare provider to determine the right amount for your needs.