Beta-carotene is one of several substances known as carotenoids that are found in foods, and your body converts it into vitamin A. You can also take supplements, and this might be safer than taking the other form of vitamin A, known as retinol. However, too much beta-carotene can cause negative side effects and might still pose risks to your health. Talk to your doctor before increasing your intake of beta-carotene.
The Basics
More than 500 known carotenoids -- which are dark pigments in plants -- exist. The carotenoid beta-carotene acts as an antioxidant to get rid of free radicals that can harm your cells, increase the risk of certain diseases and contribute to premature aging. Furthermore, if you get your beta-carotene from foods as opposed to supplements, it might decrease your chances of getting cancer, according to MedlinePlus.
Vitamin A and Beta-Carotene Safety
Your body needs vitamin A to keep your skin, mucous membranes and mouth healthy, and it also contributes to the function of your immune system night vision. Unlike retinol, beta-carotene cannot build up in your blood and result in vitamin A toxicity or hypervitaminosis A. Therefore, you can most likely consume higher doses of beta-carotene, even in the form of supplements, safely and without risking an overdose. Nevertheless, always check with your doctor before increasing your beta-carotene intake.
RDA and Food Sources
For males over 19, the recommended daily allowance or RDA of vitamin A is 3,000 IU, and it is 2,333 IU for women of the same age group, according to the University of Maryland Medical Center. Eating foods that contain beta-carotene can help you meet this, and in general, the more intense the vegetable or fruit's color is, the more beta-carotene it will contain. Good food sources include sweet potatoes, carrots, winter squashes, spinach and broccoli. Most dark green, leafy vegetables and deep-yellow or orange fruits and vegetables are excellent sources of beta-carotene.
Dangers of Beta-Carotene and Additional Considerations
According to MedlinePlus, taking large doses of beta-carotene will not make you sick the way large doses of retinol can. But they can make your skin turn orange or yellow, though this will subside once you decrease your intake of beta-carotene. Nevertheless, high doses of beta-carotene might still pose risks to your health. For example, it can increase your triglycerides and heighten your risk of dying from heart disease, especially if you are a smoker. Always speak with your physician before exceeding the RDA of vitamin A in any form. The tolerable upper limit for vitamin A is 10,000 IU, according to the University of Maryland Medical Center.
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