Too much beta-carotene taken over a long period of time can increase your risk of long-term health problems. However, knowing how much is too much can be confusing. The risks are greater for synthetic beta-carotene, or the type found in supplemental form. While food sources of beta-carotene are often safe in any amount, excessive beta-carotene supplements might even lead to death.
Potential Risks
It is possible to get too much of a good thing. Beta-carotene is an antioxidant, which promotes immune health and might ward off chronic illnesses. However, taking too much in supplement form can increase your risk for some health conditions. According to Medline Plus, combining excessive beta-carotene supplements with multivitamins can increase a man's risk for developing prostate cancer. In addition, beta-carotene supplements can interfere with certain medications taken for long-term conditions, rendering them less effective. These include blood pressure medications and niacin. Excessive amounts of beta-carotene in supplement form can also increase your risk of death from any related medical condition, including heart conditions or cancer.
What Is Too Much?
MayoClinic.com reports that most adults should take between 15 and 180 mg of beta-carotene daily if they are taking a supplement. This is a wide range, and your recommended dosage might vary based on the type of supplement you choose. A water miscible caplet might be absorbed differently than one that is gelatin based. The guidelines suggested by the University of Maryland Medical Center vary based on purpose. Adults taking beta-carotene for general health should take between 15 and 50 mg daily. However, those with the genetic disorder erythropoietic protoporphyria, a rare genetic condition that causes painful sun sensitivity and liver problems, can take more than this in the short term.
Synthetic Vs. Food Sources
Part of the problem with synthetic beta-carotene is that if you take too much, you can't go back and remove the excess. If you are taking beta-carotene for general health, it is often best to stick to carotene-rich foods rather than take a supplement, unless your diet is seriously lacking in carotene-rich foods. While excess supplemental beta-carotene can be dangerous, extra amounts in food generally are not harmful. If you are not sure whether or not you get enough beta-carotene in your diet, check with your doctor or a nutritionist.
Safety Guidelines
Before taking any supplement, you should always talk to your doctor. However, unless he recommends beta-carotene specifically as a supplement, you might wish to play it safe and simply add more foods that are rich in this antioxidant to your diet. UMMC reports that five colorful fruit and vegetable servings a day are enough for most adults. If you want to focus on foods high in beta-carotene, try sweet potatoes, carrots and spinach. If you prefer synthetic beta-carotene, talk to your doctor about your dosage recommendations, type of supplement recommended and any potential drug interactions beforehand.
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