Beta-Carotene

How You May Benefit:

Boost immune functioning
Support immune function, eye health, and more as a precursor to Vitamin A
Detoxify the body
Potentially promote cancer-fighting capacity
Fight free radicals
Provide antioxidant activity, fighting free-radical damage
Improve short-term energy
Support recovery from colds by fighting viruses
Fight infections
Support and possibly enhance a healthy immune system

Overview

This precursor to the essential Vitamin A is a safe and healthy way to receive the levels of Vitamin A that enhance night vision, strengthen overall eye health, boost the immune system, and support healthy skin. It has also shown potent antioxidant capacities, neutralizing free radicals that result from exercise before damage is done.

Usage

Amount: Beta-carotene levels in food or supplements can be a bit confusing as it may be given in milligrams or international units. The complication stems from the desire to project the amount of Vitamin A that will result from a given amount of pro-Vitamin A.

The accepted standard for conversion is 3 mg equals 5,000 IU—the RDA for Vitamin A.

Typical supplemental intake of beta-carotene ranges from 3 to 20 mg per day. The most widely accepted average level of 15 mg has shown immune-supporting functions. Levels of 60 mg (100,000 IU) have been reported for aggressive therapies.

Timing: Beta-carotene should be taken with food.

Active individuals may benefit more than most from high levels of antioxidants like beta-carotene since research has shown exercise increases the amount of free radicals in the body. Beta-carotene is excellent insurance for essential levels of Vitamin A, especially for those on a low-fat diet.

Safety Information

Safety:
Higher amounts (over 60 mg a day) may cause your skin to turn a nice orange-yellow but does not pose a health concern.

Beta-carotene is not recommended for people who suffer from hypothyroidism due to possible difficulties converting it to Vitamin A.

Toxicity:
Beta-carotene does not produce the same toxicity concerns as Vitamin A.

Bans and Restrictions:
None reported.

References

Adderly, B., The Complete Guide to Nutritional Supplements (New Star Press, Los Angeles, CA, 1998) : 343-5.

Balch, J.F., and Balch, P.A., Prescription for Nutritional Healing (Avery, New York, NY, 1997) : 6, 13-14.

Haas, E.M., Staying Healthy with Nutrition (Celestial Arts, Berkeley, CA, 1992)) : 11, 35.

Mindell, E., Vitamin Bible for the 21st Century (Warner Books, New York, NY, 1999) : 161.

Murray, M., Encyclopedia of Nutritional Supplements (Prima Health, Rocklin, CA, 1996) : 11, 35.

Omenn, G.S., et al., "Effects of a Combination of Beta-Carotene and Vitamin A on Lung Cancer and Cardiovascular Disease, N Engl J Med 334.18 (1996) : 1150-5.

Phillips, B., Sports Supplement Review (Mile High Publishing, Golden, CO, 1997) : 123-5.

Tauler, P., et al., "Diet Supplementation with Vitamin E, Vitamin C, and Beta-Carotene Cocktail Enhances Basal Neutrophil Antioxidant Enzymes in Athletes," Pflgers Archiv: European Journal Of Physiology 443.5-6 (2002) : 791-7.

Tomita, Y., et al., "Augmentation of Tumor Immunity Against Syngeneic Tumors in Mice by Beta-Carotene," J Natl Cancer Inst 17.4 (1987) : 679-81.

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