Beta Carotene: How to choose the best supplement in 2020
Beta carotene is a carotenoid, that is, a natural pigment precursor to vitamin A that strengthens the immune system, improves eye health, stimulates skin rejuvenation and favors tanning.
To achieve adequate levels of beta carotene in the body, you must maintain a balanced diet and include a dietary supplement. But is it worth investing in beta carotene in capsules? Find out in this article.
First, the most important
- The use of beta carotene supplement is indicated when the deficiency of this nutrient is detected in the body – common in people who do not eat fruits and vegetables rich in this substance.
- Beta carotene helps in the development of epithelial tissues, improves vision, strengthens immunity, acts on the formation of melanin and brings benefits to the skin, hair and nails.
- The beta carotene supplement is also used to stimulate tanning in the summer. In that case, start treatment at least 20 days before sun exposure.
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Getting a nice tan is the goal of many women on summer holidays. To display the bikini mark, include a beta carotene supplement, a substance that leaves the skin golden and protected against UVA and UVB rays (the supplement does not replace the use of sunscreen, right !?)
But the benefits of beta carotene justify the use of the supplement throughout the year. After reading this Buying Guide, you will know all the health and beauty benefits provided by beta carotene in capsules. Enjoy reading!
What is beta carotene?
Beta carotene is a carotenoid, that is, a natural pigment responsible for the vibrant hues of some fruits and vegetables. When ingested, beta carotene is converted into vitamin A / retinol – beta carotene comes from 50% of the vitamin A present in the body.
This nutrient acts as an antioxidant and helps protect cells from the harmful effects of free radicals.
Beta carotene is also responsible for the development of epithelial tissues, acts in the formation of melanin, in the proper functioning of vision, improves the appearance of skin, hair and nails and much more.
What are the main benefits of beta carotene?
Consuming foods rich in beta carotene and including the supplement in capsules will provide numerous benefits for your health and beauty. Learn about these benefits below.
Beta carotene strengthens the immune system, so the body’s defenses become stronger to fight against invading microorganisms such as viruses, bacteria and fungi.
The substance also stimulates the proper functioning of the lungs and the respiratory system, protecting the body against colds and flu, common in the coldest seasons of the year.
Strengthening of bones
Beta carotene stimulates the production of collagen, which is present in the bone matrix and is essential for the absorption of calcium, phosphorus, magnesium and boron. In this way, beta carotene assists in the growth and strengthening of bones.
Beta carotene protects all the structures that make up the eyeball, especially the cornea – the superficial layer of the eyes.
Beta carotene protects the eyes.
Beta carotene protects the eyes from some inflammatory diseases and reduces the incidence of cataracts. It also stimulates eye lubrication, reducing dry eyes.
Benefits for the skin
Beta carotene helps to fight free radicals responsible for skin aging while preserving collagen, a fundamental protein for skin firmness and elasticity.
Another benefit of beta carotene is contributing to a beautiful tan, because in addition to acting in the formation of melanin – responsible for skin pigmentation – beta carotene acts in the protection against solar radiation, UVA and UVB rays.
Beta carotene also acts in the uniformity and maintenance of the tan. Include the beta carotene supplement in your routine at least 20 days before sun exposure to reach the epidermis and ensure a longer tan.
By preserving collagen, a protein present in the structure of the skin, hair and nails, beta carotene helps to make them healthier, stronger, shiny and beautiful. Vitamin A also stimulates hair and nail growth.
Provides a healthy pregnancy
When absorbed by the body, beta carotene turns into vitamin A, which is very important for pregnant and lactating women. At this stage of life, a 40% increase in vitamin A consumption is recommended.
Vitamin A plays an important role in the development of the fetus – mainly in the constitution of the lung and formation of the immune system – and in the health of the newborn.
Find out more advantages and disadvantages of beta carotene in capsules in the table below:
- Can be extracted from carrot, beet or annatto oil
- Offers numerous health benefits
- Can be consumed by men, women and children
- It’s a cheap supplement
- When consumed in excess it can cause an orange tone on the skin
Which foods provide beta carotene?
Beta carotene is found in abundance in food. The main sources of this nutrient are the following vegetables, fruits and vegetables: Carrot, pumpkin, sweet potato, spinach, kale, peppers, papaya, persimmon, mango, melon, watermelon, guava, tangerine and apricot.
Reaching the recommended daily dose of beta carotene is simple. When you eat 100g of raw carrots, you consume four times more than the daily nutrient recommendation. The same amount of sweet potato provides six times the recommended daily amount of the substance.
In order to maintain good levels of beta carotene, it is important to have a varied diet, with lots of fruits and vegetables. It is also worthwhile to include a good fat source when consuming these foods to aid in the absorption of the nutrient.
When should I take beta carotene supplement?
Beta carotene supplement should be taken when the deficiency of this nutrient is detected in the body.
The lack of beta carotene occurs when the person does not consume an adequate amount of food that provides the substance, has difficulty in absorbing this nutrient or is ill.
Beta carotene supplementation should be adopted after blood tests, used to assess the levels of these substances. Always seek the advice of a doctor or nutritionist.
What are the symptoms of beta carotene deficiency?
Signs of beta carotene deficiency include dry or inflamed eyes, night blindness, hair loss and skin irritation. As mentioned earlier, blood tests should be performed to confirm beta carotene or vitamin A deficiency.
Beta-carotene deficiency reduces the body’s antioxidant capacity, leaves the cardiovascular system unprotected, lowers immunity, can impair vision and lead to blindness, decreases skin luster and weakens hair and nails.
What is the recommended daily dose of beta carotene?
According to the United States National Institute of Health, the daily recommendation for beta carotene varies according to sex, age and health conditions. We have prepared a reference table below:
Although we have this table as a reference on the recommended daily dose of beta carotene, we should mention that all supplements evaluated suggest 5000UI as the recommended daily dose.
Purchase criteria: Find the best Beta Carotene supplement
The search for quality of life encourages many people to practice physical exercises, perform dietary reeducation and adopt nutritional supplementation – be it a vitamin complex or a specific vitamin.
One such supplement is beta carotene. But before you get the first bottle of beta carotene in capsules that you find on the pharmacy shelf, find out what characteristics you should analyze at the time of purchase:
- Beta carotene concentration
- Solid or liquid capsules
- Number of capsules
- Other nutrients
We will detail each of the items throughout the section. Have you ever used the beta carotene supplement? Share your experience with us through the comments. Be sure to rate and share this article.
Beta carotene concentration
When looking for a beta carotene supplement at the pharmacy, you will notice that the unit of measurement used to indicate the concentration of the substance varies from one product to the next and can be IU, Mg or Mcg.
The difference between units of measure is not known to most people and can confuse them at the time of purchase.
For simplicity, our recommendation is that you look for a concentration close to 5000UI, 600mcg or 3mg, which corresponds to 100% of the recommended daily dose of this nutrient.
Solid or liquid capsules
The presentation of the beta-carotene supplement can be in solid or liquid capsules – also called Softgel. Both are coated with a gelatinous material that serves to protect the contents and facilitate swallowing.
There is no difference in the effectiveness of the supplement, the choice is only related to personal preference. Tip: Some people find it easier to swallow liquid capsules because they are round and smaller.
Number of capsules
You find bottles of beta carotene supplement with 60, 80, 90, 100 or 120 solid or liquid capsules. While the recommended daily dose can be one or two capsules.
These two variables must be analyzed at the time of purchase, as they directly influence the durability of the treatment and return on investment.
Although it is worthwhile to buy a supplement in which the dose is only one capsule and the bottle yields about four months, other characteristics are more important such as concentration of beta carotene and the addition of other nutrients to the formula.
It is important to associate the beta carotene supplement with vitamin C and vitamin E supplements, as these nutrients act together. Some beta carotene supplements are enriched with these substances.
If you do not find a beta carotene supplement enriched with vitamin C and / or vitamin E, it is worth increasing the consumption of foods rich in these vitamins or supplement.
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Is 25000 IU of beta carotene safe?
What is beta carotene good for?
What is the best source of beta carotene?
Is too much beta carotene bad for you?
Can I take beta carotene everyday?
Which is better beta carotene or vitamin A?
Who should not take beta carotene?
How much beta carotene can I take daily?
What are the side effects of beta carotene?
Does beta carotene cause birth defects?
Is beta carotene good for acne?
Can I take 15000 IU vitamin D?
How much beta carotene is in carrots?
What is the best form of vitamin A?
Can you take vitamin A everyday?