Beta Carotene Information, Benefits and Side Effects

Beta carotene is a precursor to vitamin A found in plant foods. In addition to being a vitamin A precursor, beta-carotene has its own role in the body as well.

It is one of nearly 600 different chemicals known as carotenoids or carotenes, substances that give fruits and vegetables an orange color. While vitamin A, a fat-soluble vitamin, can be toxic if taken in amounts greater than needed by the body, beta-carotene can be safely ingested even in large quantities. It is believed that the body makes vitamin A from beta-carotene as it is needed.

Still, there is significant controversy over the long-term use of large doses of beta-carotene supplements.

Like vitamin A, beta-carotene is a powerful antioxidant, though the disease-fighting power of this and other carotenes appears to be of greatest value when it is derived from foods, not from supplements.

Food sources of beta-carotene include dark leafy greens, carrots, sweet potatoes, squash, apricots and broccoli. Beta-carotene is converted to vitamin A in approximately a 2:1 ratio.

Adult women need about 800 micrograms of vitamin A per day, and adult men need about 1000 micrograms per day. This is the equivalent of about 1.6 to 2 mg of beta-carotene per day.

Many studies have been conducted to examine the possible therapeutic uses of beta-carotene and beta-carotene supplements. Though there is no strong scientific evidence to support its use as anything more than a precursor vitamin A, anecdotal evidence suggests a variety of possible benefits from beta-carotene.

For example, high intakes of foods rich in carotenes has been associated with a reduction in the risk for cancer and heart disease. It is also believed by some that beta-carotene can help to slow the progression of cataracts, macular degeneration, and osteoarthritis.

In addition, some hope exists that beta-carotene can help boost immune function in people with HIV. Other preliminary studies have pointed to a possible benefit from beta-carotene in preventing lung infections associated with cystic fibrosis as well as exercise-induced asthma attacks.

Beta-carotene has been suggested in the treatment of a variety of other diseases and conditions as well, but, as stated, no strong scientific evidence supports its use as a therapeutic agent.

Since vitamin A is toxic when taken in high doses, people who take multivitamin supplements are well advised to choose a product that includes beta-carotene rather than vitamin A in its formula.

While beta-carotene supplements can usually be taken in significant amount without harm, taking too much beta-carotene can cause diarrhea or stomach upset. Large amounts of beta-carotene can also give the skin a yellowish tinge. The tinge is harmless and will go away when excess beta-carotene is removed from the diet.

Although it is less toxic than vitamin A, long-term use of significantly high amounts of beta-carotene supplements is not recommended and may even slightly increase the risk of heart disease and certain forms of cancer.

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