What is it?
A group of nutrients including beta-carotene, lutein, lycopene, capsanthin and zeaxanthin which have significant anti-oxidant properties.
Function | How it helps |
---|---|
Anti-oxidant |
Help to scavenge and inhibit free radical damage to tissues in the body. |
Cell protective | Prevents damage by free radicals and lowers the susceptibility to cellular abnormalities. |
Immune enhancement | Helps to protect the thymus gland from free radical damage and boost the immune system. |
What is it used for?
|
||
---|---|---|
Anti-oxidant | Cell protection | Skin health |
Precursor to Vitamin A | Eye Health | Cardiovascular health |
Prostate health | Immune health |
Best food sources
|
||
---|---|---|
Carrots (alpha and beta carotene) |
Sweet potato (beta carotene) |
Red peppers (lutein, zeaxanthin) |
Watermelon (beta carotene, lycopene) |
Apricots (beta carotene) |
Pumpkin (alpha carotene) |
Peaches (cryptoxanthin, beta carotene) |
Papaya (cryptoxanthin) |
Tomato (lycopene) |
Spinach (beta carotene, lutein, zeaxanthin) |
Broccoli (lutein, zeaxanthin) |
Deficiency Symptoms | |||
---|---|---|---|
|
Cellular abnormalities/cell damage |
Increased risk of infection |
|
Eye problems | Dry mouth | Loss of appetite | |
Cardiovascular disease |
Supplementation dosage range
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Beta carotene: 5 – 15mg per day
-
Alpha carotene: 500ug – 10mg per day
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Lutein: 100ug – 5mg per day
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Lycopene: 50ug – 15mg per day
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Zeaxanthin: 100 – 500ug per day
Other information
It is generally accepted that natural forms of carotenoids from food perform better in the body than synthetic versions.
Cautions
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No known toxicity for levels found in supplements.
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The synthetic form of beta carotene should be avoided in heavy smokers.
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Repeated intake of high doses of certain carotenoids, such as beta carotene, can cause a yellow/orange pigmentation of the skin. This is not a sign of toxicity and the pigmentation gradually subsides if supplementation is stopped or reduced to a sufficiently low level.
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Extremely high intake of carrots can cause toxicity, but this is not due to the carrots’ beta carotene content.
- Although certain carotenoids (e.g. beta carotene) convert into vitamin A in the body, they are not associated with the same risks/precautions/toxicity as preformed vitamin A (retinol and its derivatives), as conversion only takes place as the body needs it.
Factors which deplete levels, impair absorption and/or inhibit activity: | |
---|---|
Fat blocking agents |
Antacids |
High doses of synthetic beta carotene (which blocks absorption of other carotenoids) |
Alcohol |