Having a robust skincare routine filled with powerful ingredients like vitamin C and retinoids can contribute to a radiant complexion, but it’s just one aspect of a larger equation. Your diet plays a significant role in skin health, and research indicates1 that specific nutrients can enhance hydration, elasticity, firmness, and brightness of the skin.
While no single superfood can address all skin issues, there is one antioxidant currently receiving attention in the beauty industry for its potential benefits across a range of concerns.
Carotenoids, which are present in various plant-based foods, are being featured in skin supplements and topical applications due to their capacity to combat visible aging signs. Continue reading to learn why incorporating them into your beauty routine might be beneficial.
Understanding Carotenoids
“Carotenoids are natural pigments that give certain fruits, vegetables, and plants their vibrant yellow, red, and orange hues,” explains Jessica Shapiro, RD, who is a certified diabetes educator and serves as the associate wellness and nutrition manager at Montefiore Medical Center in Westchester, New York. “These pigments are produced by plants and cannot be synthesized by the human body, but they serve as powerful antioxidants when consumed,” adds Kylie Amanda, RD, a certified surgical dietitian and nutritionist.
While there are around 750 carotenoids found in nature, Shapiro notes that we primarily encounter a limited number present in common fruits and vegetables:
1. Alpha and Beta-Carotene
Found in foods such as pumpkin, plantains, carrots, sweet potatoes, winter squash, and green vegetables like spinach and collards (the green chlorophyll can mask these yellow-orange pigments).
2. Beta-Cryptoxanthin
Commonly found in orange and red fruits and vegetables, like sweet red peppers and oranges.
3. Lycopene
Located in red fruits and vegetables such as tomatoes, pink grapefruit, watermelon, and guava—but is more bioavailable and readily absorbed from processed foods like tomato sauce, paste, and ketchup.
4. Lutein
Present in dark leafy greens like spinach and kale, as well as in egg yolks and avocados (though Shapiro indicates avocados have low levels of lutein, they are highly bioavailable).
5. Zeaxanthin
Found in yellow corn (and products made from corn), bell peppers, and egg yolk.
The Impact of Carotenoids on Skin Health
Before delving into the specific benefits offered by carotenoids, it is essential to understand skin health, the aging process, and how carotenoids can aid in slowing or reversing these changes.
Skin aging is influenced by both intrinsic (internal) and extrinsic (external) factors. “Intrinsic factors pertain to age and genetic predisposition, while extrinsic factors encompass lifestyle choices like sun exposure, smoking, air pollution, and nutrition,” explains Carmen Castilla, MD, a board-certified dermatologist in New York City.
Unlike internal organs, your skin is constantly subjected to external elements, making it particularly susceptible to environmental stressors that accelerate aging. “Much of what we perceive as skin aging stems from the harmful effects of UV radiation due to sun exposure,” states Richard Granstein, MD, the chair of dermatology at Weill Cornell Medicine and a member of the scientific advisory board at Elysium, a supplement company.
UV exposure incites inflammation, leading to the generation of reactive oxygen species (ROS) that disrupt normal cellular functions in the skin. This process, in turn, contributes to the degradation of collagen and elastin and stimulates melanin production, resulting in typical aging signs like fine lines, wrinkles, skin laxity, and hyperpigmentation.
Incorporating carotenoids into your routine can combat these detrimental effects from within, leveraging their antioxidant properties to neutralize ROS before they inflict harm. “Carotenoids can mitigate some UV-related damage by absorbing UV rays and acting as free radical scavengers,” explains Dr. Castilla.
Dr. Granstein further elaborates that the ingestion of carotenoids can chemically counteract the effects of UV radiation on the skin, helping prevent the onset of aging signs. Additionally, since carotenoids convert to vitamin A in the body (the same vitamin retinol derives from), they can promote the synthesis of new collagen.
Maximizing Carotenoid Benefits in Your Routine
1. Through Diet
“A diverse array of brightly colored fruits and vegetables will boost your carotenoid levels,” suggests Dr. Castilla.
Shapiro recommends the approach of “eating the rainbow,” particularly focusing on red, orange, and yellow fruits and vegetables in both raw and cooked forms. “Processing methods influence the bioavailability of the carotenoids,” she notes, indicating that some preparations enhance absorption into the body.
Additionally, as carotenoids are fat-soluble, they are most efficiently absorbed when consumed with dietary fats. “This holds for both food and supplements,” Shapiro points out.
Regarding supplements, carotenoids can also be found in capsule form. “Generally,
“Supplements offer higher concentrations of carotenoids than typical dietary intake,” explains Dr. Granstein. “The dosage in these supplements is designed for specific outcomes.”
Shapiro suggests consuming 2-3 servings of dietary carotenoids daily (or a total of 20-50mg) for a duration of 3-6 weeks to witness noticeable skin improvements. “It’s challenging to overconsume carotenoids from food sources, but caution is advised with supplements as it’s easy to exceed recommended amounts,” she cautions.
Additionally, Amanda highlights research2 indicating that carotenoids stored in the skin diminish following a cold or viral infection. “Levels also tend to drop during the winter months, likely due to a decrease in fruit and vegetable intake, and possibly because what’s available may be of lower quality due to being out of season,” she notes. “Therefore, it’s vital to increase your intake during the colder seasons to maintain the benefits of carotenoids.”
2. Topically
A 2021 study3 demonstrated that applying carotenoids directly to the skin effectively protects against oxidative stress, albeit not quite as effectively as consuming them orally.
Dr. Castilla elaborates that while both methods enhance the nutrient levels within the skin, the results of oral consumption tend to endure longer. “Topical carotenoids are generally stored in the stratum corneum, which is the skin’s outermost layer,” she notes. “This layer is continuously renewed and shed, which likely explains the more rapid decline in levels when applied topically compared to oral ingestion, where carotenoids are stored in fat and gradually released into the skin.”
Although oral consumption of carotenoids is the most effective way to harness their anti-aging benefits, complementing this approach with a topical serum still holds value.
Image Source: evan_huang / Shutterstock
