Beta carotene and other carotenoids are believed to provide antioxidant protection to lipid-rich tissues. Research suggests beta carotene may work synergistically with vitamin E. A diet that is excessively low in fat may negatively affect beta carotene and vitamin E absorption, as well as other fat-soluble nutrients. Fruits and vegetables are major sources of vitamin C and carotenoids. Beta-carotene is found primarily in deep yellow-orange and dark green fruits and vegetables, including carrots, spinach, broccoli, tomatoes, squash, sweet potato, pumpkin, beets, papaya, cantaloupe, mango, apricots and watermelon.

In a German study, the mean total carotenoid intake amounted to 5.33mg per day. The average intake of lutein was 1.91mg/day, beta-carotene 1.81mg/day, lycopene 1.28mg/day, alpha-carotene 0.29mg/day, and cryptoxanthin 0.05mg/day. [Z Ernahrungswiss 1998 Dec;37(4): pp.319-27]

Beta-carotene is converted to vitamin A in the body and is not considered toxic. However, preformed vitamin A can be toxic at higher doses, especially in the usual fat-soluble form.

Generally, carotene will turn the skin yellow when the intake is above 20mg per day (about 34,000 IU). The yellow skin tint is most noticeable on the hands and soles of your feet where there is little underlying tissue between the skin and bones. If the carotene supplement is discontinued, the skin will lose the yellow tint.