Beta-Carotenes: What Are They, What Are They Used For, Benefits, and How to Take Them (2025)

Betacarotenes are pigments that serve to give color to food, they have uses as coloring, as antioxidants, and as a source of provitamin A, which is enormously beneficial for its properties.

Beta-carotenes are classified within the carotenoid family, which in turn contains two identified subgroups as carotenes and xanthophylls.

β-carotene belongs to the carotenoids since its chemical structure does not contain oxygen. In contrast, xanthophylls do.

Contents

  • 1 What are betacarotenes
  • 2 What are they for
    • 2.1 Skin
    • 2.2 Tanning
    • 2.3 Photosensitivity
    • 2.4 Macular degeneration
    • 2.5 Cancer
    • 2.6 Pregnancy
    • 2.7 Coloring
  • 3 Benefits
  • 4 Side effects
  • 5 Contraindications
  • 6 Foods
    • 6.1 Which Foods Contain More Beta-Carotenes
  • 7 Are Beta-Carotenes Antioxidants?
  • 8 How to Take Beta-Carotene
  • 9 Dosage
  • 10 Absorption
  • 11 References

What are betacarotenes

Beta-Carotenes: What Are They, What Are They Used For, Benefits, and How to Take Them (1)
They are a type of natural pigment present in plants. Betacarotenes are converted into vitamin A when humans consume them. Their color is red, orange, and yellow, also considered as provitamin A. They are precursors of it, meaning that they convert into this vitamin when they reach the small intestine and the liver.

Beta-carotenes are an inactive form of vitamin A. The human body converts them into their active form, at which point they become vitamin A, which is the same as retinol, and from this transformation or synthesis, it provides all its properties and health benefits.

In nature, betacarotenes are found in plants, vegetables, and fruits, also classified as carotenes and terpenoids or isoprenoids.

They are derived from isoprene and their synthesis is from geranylgeranyl pyrophosphate.

Often referred to as Betacarotene, beta-carotenes, or β-carotene are the most common type of carotene in plants, so it is really easy to obtain them through plant extracts, supplements, or through food.

At the same time, they can also be purchased as betacarotene coloring, having the code E160a to identify them as food additives.

The chemical form and structure of Betacarotene were discovered in 1930 by Karrer et al.

What are they for

As they have potent antioxidant effects, beta-carotenes serve to inhibit the damage of free radicals, preserving the integrity of cellular DNA.
Thus, we can say that they play a very important role in the human body, providing medicinal properties and benefits to living beings.

Below, we indicate what beta-carotenes are used for:

  • Preventing skin aging.
  • Preserving cardiovascular function.
  • Regulating blood pressure.
  • Preventing inflammation.
  • Preventing the formation of tumors and certain types of cancer.
  • Reducing aging of the ocular system:
    • Senile macular degeneration (SMD).
    • Glaucoma.
    • Presbyopia.
  • They work as a treatment for:
    • Treating osteoarthritis.
    • Rheumatoid arthritis.
    • Chronic fatigue.
    • Against skin aging.
    • Bacterial infections (Helicobacter pylori, etc.)
    • Parkinson’s disease.
    • Psoriasis, vitiligo, and skin disorders.
  • Reducing symptoms of respiratory tract infections (asthma, cystic fibrosis, chronic obstructive pulmonary disease (COPD).
  • Increasing memory.
  • Improving the functioning of the muscular system.
  • Reducing the side effects of drugs and chemotherapy treatments.
  • Preventing cases of night blindness during pregnancy.
  • Postpartum diarrhea.

Skin

Betacarotenes for the skin are very beneficial for increasing vitamin A levels, a nutrient considered essential for promoting epidermal regeneration, preventing the formation of wrinkles, and improving firmness, elasticity, and softness.
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They also promote skin healing, reducing the time wounds last and allowing scar tissue to form properly, without producing folds, and ensuring that collagen fibrous tissue is smooth and soft.

They improve the skin’s response when exposed to sunlight. Beta-carotenes for the skin likely reduce sunburn, although this beneficial effect or property is not fully proven.

Many sunscreens include beta-carotenes to improve skin tone, simulating a better tan that occurs, primarily, due to the pigment’s action by dyeing part of the epidermal tissue.

Tanning

Many cosmetics and skincare products include them, with betacarotenes for tanning being very important.
This use is indicated to achieve a quick tan because, as natural pigments, they improve the tone of the outermost layer of the skin.

However, when using them, caution must be taken with exposure to sunlight because, although in theory they could protect against UVA radiation, in practice their effects are very limited, increasing the risk of sunburn.

Tanning with beta-carotenes produces a more golden tone, reducing the time you need to sunbathe to achieve tanned skin.

It is recommended to always use them with sunscreen to avoid side effects.

Photosensitivity

It is estimated that taking beta-carotenes to eliminate sensitivity to sunlight or photosensitivity works very well. This condition is inherited genetically, receiving the name Erythropoietic Protoporphyria.
Regular consumption of beta-carotene from food or for a period from supplements can alleviate the symptoms.

Macular degeneration

Together with some antioxidants of the xanthophyll class, beta-carotenes protect us from age-related vision deterioration, preventing many cases of age-related macular degeneration (AMD).
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Taking lutein, zeaxanthin, and lycopene along with other types of beta-carotenes can make the blood vessels in the macula more robust and resistant, keeping this part of the eye young for longer.

Cancer

Although there are many related studies, it is difficult to assure that beta-carotenes and cancer are functional, meaning that their intake prevents the formation of cancer cells.
What is clear is that these types of plant chemical compounds inhibit damage from free radicals and, these, can modify the structure of cellular DNA.

By protecting the DNA of cells, we avoid a certain percentage of cancer risk.

In any case, what is proven is that consuming several pieces of fruit and a portion of vegetables every day reduces the likelihood of developing tumors, more than enough reason to include these types of foods in the diet.

Pregnancy

A daily dose of beta-carotenes decreases the risk of postpartum diarrhea and fever in pregnant women.
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Likewise, it also reduces the risk of diseases in pregnant women, such as pregnancy night blindness and malnutrition.

During the gestation period, it is always recommended to have a varied diet rich in antioxidants, carotenoids, and carotenes.

Coloring

  • Code: E-160.

Beta carotene as a coloring agent is orange-yellow. It is usually used in powder form as it is soluble in both water and fat. It is considered a hydrophobic antioxidant, soluble in fats but not in water, meaning it is insoluble in water (H2O).
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Depending on its chemical composition, it is also possible to purchase it with another structure, being able to dissolve it in water and fats.

The applications and uses of beta-carotene coloring are:

  • Bakery.
  • Ice cream production.
  • Manufacture of margarine, jam, and confectionery.
  • Production of sweets, gummy candies, chewing gum, etc.
  • Carbonated beverages, soft drinks, and other liquids for human consumption.
  • Dairy products.
  • Drug production.
  • Improving the color of eggs, chicken meat, poultry, and fish such as salmon, trout, etc.

For this purpose, beta-carotenes obtained from carrots, seaweed, and the oil palm tree (Elaeis guineensis) are usually employed.

Benefits

While they possess many properties, we should always focus on the demonstrated benefits of beta-carotenes.
In this regard, we can say that they play a very important role in human nutrition, being the main source of vitamin A.

Beta-carotenes in the human body are converted into vitamin A, an essential nutrient with antioxidant activity and anti-inflammatory properties.

Likewise, the properties of beta-carotenes and their benefits for the skin are numerous, acting as a protector that slows down premature aging.

Side effects

Beta-Carotenes: What Are They, What Are They Used For, Benefits, and How to Take Them (6)

  • Carotenemia.
  • Gastrointestinal discomfort.

When taken at a high dose for several weeks, changes in skin color may be noticed. Carotenemia is a skin disorder caused by an overdose of carotenes. To eliminate these beta-carotene side effects, simply stop taking them, and they will disappear on their own.
Stomach discomfort may occur due to intolerance to one of its components, especially when capsules or pills are used. When taken from food, it is very rare for them to produce any type of adverse, allergic, or any other reaction. However, some people may experience gastrointestinal discomfort, so their administration should be stopped in such cases.

Contraindications

  • Angioplasty.
  • Pregnancy.
  • Lactation.
  • Continuous contact with asbestos.
  • Smoking.
  • Treatment for lowering cholesterol such as statins, etc.
  • Alcohol.

If you are a woman and pregnant, always consult the use of beta-carotene capsules during pregnancy and lactation. Although consumption through food is recommended, including a dietary supplement will result in high doses, so caution is advisable and it is always recommended to consult before starting to use them.
In cases of angioplasty, it could delay recovery time and hinder the endovascular procedure to widen the artery or vein.

There is some concern about side effects in smokers, which is why being a cigarette smoker is included among the contraindications for beta-carotenes. It is not entirely clear if it can increase the risk of certain types of cancers.

Beta-carotenes can interact with statins, medications administered to reduce LDL cholesterol. It is recommended not to take vitamin C, E, selenium, and carotenes together with statins, as well as drugs involved in cholesterol treatment.

Vitamin B3 or niacin may be absorbed in lesser amounts when taken simultaneously.

Another contraindication for beta-carotenes is alcohol consumption. The reason is that this substance decreases their effects, promoting an increase in retinol effects, something that could be contraindicated in certain individuals.

Foods

FoodAmount of beta-carotenes per 100 g of product
Carrots8332 μg (micrograms)
Spinach6288 μg.
Lettuce5226 μg.
Sweet potatoes5219 μg.
Pumpkin2022 μg.
Red peppers1525 μg.
Apricots1094 μg.
Peas760 μg.

The wonder of this type of plant chemical compound is that it is widely spread in plants. We can say that all plant species contain some proportion of beta-carotenes, making their presence enormous worldwide.
However, what’s interesting about this is that within beta-carotenes we can choose among different types, obtaining the most interesting ones for health due to their antioxidant effects, as well as their conversion into vitamin A or retinol.

Other foods rich in beta-carotenes are crude palm oil, melon, mango, papaya, carrots, sweet potatoes, and pumpkins. But as we say, most foods contain them.

To identify foods with higher amounts of beta-carotenes, we can look at the pulp, which is generally orange.

However, some foods that contain it have a different color because chlorophyll masks its hue, going unnoticed in dark green leafy vegetables such as spinach, chard, and kale to name a few.

Which Foods Contain More Beta-Carotenes

  • Crude palm oil.
  • Vietnamese gac (Momordica cochinchinensis).
  • Carrots.

Although carrots have a high content of carotenoids, crude palm oil and Vietnamese gac are much better as they contain nearly 10 times more than carrots. Therefore, we can say that they are the foods that contain the highest amount of beta-carotenes.
However, it is worth noting that if processed palm oil is purchased, it will have lost most of its β-carotenes since, during processing, its color is altered to improve its appearance, thereby eliminating its color and, consequently, all the antioxidant potential that this chemical compound produces.

Are Beta-Carotenes Antioxidants?

Yes. They are considered some of the best antioxidants you can take along with flavonoids. Beta-carotenes are antioxidants and neutralize free radicals, tiny reactive oxygen molecules that damage body tissues.
Beta-Carotenes: What Are They, What Are They Used For, Benefits, and How to Take Them (7)
Free radicals oxidize lipids in a chemical reaction called oxidation. This process is considered to damage the DNA of cells, lipids, and proteins, deteriorating genetic material, as well as aging the cellular tissues that compose the body.

Hence the importance of beta-carotenes and antioxidants. They help us delay skin and overall body aging. Without them, the body would undergo a continuous process of degradation and repair, leading to age-related diseases.

How to Take Beta-Carotene

There are two basic ways to ingest them, with the most common being through natural foods such as fruits and vegetables.
However, the use of carotenoids is widespread, and supplements can be purchased to reinforce the recommended daily intake.

If you still don’t know how to take beta-carotene, here are the appropriate ways:

  1. From 7.5 to 30 mg per day.

For general use, a daily dose has not been established, and this is a reference dose.
However, there is a recommended amount of vitamin A, which is 1 milligram per day for men and 0.8 milligrams for women.

The equivalence between Beta-Carotene and vitamin A is as follows:

  • Men: 6 mg.
  • Women: 4.8 mg.

If you want to obtain the dose from fruit, you should eat 5 servings a day, exactly the same servings if you want to obtain it from vegetables.
However, although we have stated that the dose has not been established for general use, there are recommended amounts for certain situations and disorders, so we indicate them below.

Dosage

  • Erythropoietic Protoporphyria:
    • Adults: 180 mg/day initially, then 300 mg/day.
    • Children:
      • 1 to 4 years: 60 to 90 mg/day.
      • 5 to 8 years: 90 to 120 mg/day.
      • 9 to 12 years: 120 to 150 mg/day.
      • 13 to 16 years: 150 to 180 mg/day.
      • Adolescents over 16 years: 180 mg with a maximum of 300 milligrams per day.
    • Senile Macular Degeneration: 15 mg + 500 mg vitamin C + 400 IU vitamin E. Optional to add 80 mg zinc oxide.
    • Pregnancy: 42 mg/day.

Absorption

The absorption of beta-carotenes in humans occurs in the duodenum, part of the small intestine that also has the function of absorbing vitamin E or alpha-tocopherol.

This assimilation in the human body is thanks to the scavenger receptor class B (SR-B1), which is involved, as indicated, in the metabolism of beta-carotenes and carotenoids.

The absorption percentage is considered to range between 9% and 22%, a percentage that may vary depending on the type of ingested beta-carotene. Remember that there are many pigments or secondary metabolites of plants that form this group of plant chemical compounds.

If, in addition to changing beta-carotene, its state is modified, cooked, fried, taken raw, or from a supplement with capsules or pills, there will also be a modification in the amounts absorbed by the body.

It is also important to indicate that, at the same time that nutritional values change when taken, if ingested with fats, oils, and other nutrients, its medicinal properties will be greater or lesser.

Currently, it is considered that 50% of vitamin A intake is from beta-carotene.

References

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  • «SciFinder – CAS Registry Number 7235-40-7». Retrieved Oct 21, 2009.
  • Sigma-Aldrich Co., β-Carotene..
  • Milne, George W. A. (2005). «Gardner’s commercially important chemicals: synonyms, trade names, and properties«. New York: Wiley-Interscience.
  • Karrer, P.; Helfenstein, A.; Wehrli, H.; Wettstein, A. (1930). «Pflanzenfarbstoffe XXV. Über die Konstitution des Lycopins und Carotins«. Helvetica Chimica Acta 13.
  • Van Arnum, Susan D. (1998), «Vitamin A«, Kirk-Othmer Encyclopedia of Chemical Technology (45), New York: John Wiley.
  • Mercadante, A.Z.; Steck, A.; Pfander, H. (1999). «Carotenoids from Guava (Psidium guajava L.): Isolation and Structure Elucidation«. J. Agric. Food Chem. 47.
  • Conversion of β-carotene to retinal pigment 75. 2007. pp. 117-30.
  • van Bennekum, A; Werder, Moritz; Thuahnai, Stephen T.; Han, Chang-Hoon; Duong, Phu; Williams, David L.; Wettstein, Philipp; Schulthess, Georg et al. (2005). «Class B scavenger receptor-mediated intestinal absorption of dietary β-carotene and cholesterol«. Biochemistry 44 (11).
  • Tanumihardjo, SA (2002). «Factors influencing the conversion of carotenoids to retinol: bioavailability to bioconversion to bioefficacy«. Int J Vit Nutr Res 72.
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