Beta carotene is a plant pigment that gives red, orange, and yellow vegetables their vibrant color. It is considered a provitamin A carotenoid, meaning that the body can convert it into vitamin A (retinol).

Additionally, beta carotene has powerful antioxidant properties.

What are the benefits?

In addition to serving as a dietary source of provitamin A, beta carotene functions as an antioxidant.

Antioxidants are compounds that neutralize unstable molecules called free radicals. When free-radical numbers get too high in the body, causing an imbalance, it leads to cellular and tissue damage, known as oxidative stress.

Oxidative stress is a known contributorTrusted Source to the development of certain chronic diseases. Antioxidants like beta carotene help reduce or prevent oxidative stress in the body.

Plenty of researchTrusted Source shows that diets rich in antioxidants can boost health.

By reducing oxidative stress in the body, antioxidants may help protect against conditions such as:

certain cancers

heart disease

cognitive disorders like Alzheimer's disease

Research has linked eating foods rich in beta carotene and taking beta carotene supplements with the following health benefits:

Better cognitive function

Beta carotene may improve your cognitive function, according to some studies, due to its antioxidant effects.

A 2018 Cochrane review that included eight studies that focused on antioxidants, including beta carotene, found small benefits associated with beta carotene supplementation on cognitive function and memory.

Keep in mind that the cognitive benefits related to beta carotene were only associated with long-term supplementation over an average of 18 years.

That said, the researchers didn't find a significant effect in the short term, and they concluded that more research is needed.

The potential benefits of beta carotene supplements on cognitive health needs more research.

However, there's good evidenceTrusted Source that eating fruits and vegetables in general, including those rich in beta carotene, can decrease the risk of cognitive decline and conditions like dementia.

The foods highest in beta carotene include:

cantaloupe

red and yellow peppers

apricots

broccoli

peas

romaine lettuce

dark leafy greens, such as kale and spinach

sweet potatoes

carrots

broccoli

butternut squash

For reference, the United States Department of Agriculture (USDA) food database gives the following details on beta carotene content:

100 grams of cooked carrots provides 8,279 micrograms (mcg)Trusted Source of beta carotene.

100 grams of cooked spinach without fat added provides about 6,103 mcgTrusted Source of beta carotene.

100 grams of boiled sweet potato contains 9,406 mcgTrusted Source of beta carotene.

Pairing these foods, herbs, and spices with a healthy fat, such as olive oil, avocado, or nuts and seeds, can help the body absorb them better.

How much beta carotene should you take?

Most people can get enough beta carotene through their food without having to use supplements, so long as they eat a range of vegetables.

There's no established recommended daily allowance (RDA) for beta carotene. The RDA for beta carotene is included as part of the RDA for vitamin A.

Because both preformed vitamin A and provitamin A carotenoids are found in food, the daily recommendations for vitamin A are given as Retinol Activity Equivalents (RAE).

This accounts for the differences between preformed vitamin A (found in animal foods and supplements) and provitamin A carotenoids like beta carotene.

Pregnant and breastfeeding women need 770 mcg RAE and 1,300 mcg RAE, respectively.

Although there's an established tolerable upper intake level (UL) set for preformed vitamin A, there's no UL set for provitamin A carotenoids like beta carotene.

This is because beta carotene and other carotenoids are unlikely to cause health issues even when consumed at high doses.

However, keep in mind that, unlike foods rich in beta carotene, beta carotene supplements have different effects on health and may lead to negative effects.

The UL for preformed vitamin A is set at 3,000 mcg for both men and women, including women who are pregnant or breastfeeding.

If you're considering taking supplements, talk to a doctor about your individual needs and possible risks. Discuss certain medications or lifestyle factors that may influence dosing and needs.