Having clear, glowing skin is a goal for many people. Some seek flawless skin to achieve a certain look, while others want to minimize signs of aging. Since skincare can get expensive, many people look for natural alternatives to improve the health and appearance of their skin. Drinking carrot juice is one home remedy that’s gained popularity for skin health.
But does drinking carrot juice actually lead to clear, vibrant skin? Let’s take a closer look at the evidence.
Nutrients in Carrots that Benefit Skin
Carrots contain many nutrients that are important for skin health, including:
- Beta-carotene: This antioxidant gives carrots their orange color. When consumed, beta-carotene is converted to vitamin A in the body. Vitamin A is essential for skin cell growth and turnover.
- Vitamin C: This powerful antioxidant supports collagen production and protects against UV damage when consumed in the diet.
- Vitamin E: A fat-soluble antioxidant that also protects the skin against oxidative damage.
- Potassium: Supports moisture retention in the skin.
- Magnesium: An essential mineral involved in DNA repair and antioxidant production.
- Polyphenols: Antioxidants found in plant foods that protect the skin.
Overall, carrots contain a variety of antioxidants and micronutrients that are great for skin health. Drinking fresh carrot juice provides these nutrients in a highly absorbable form.
Benefits of Carrot Juice for Skin
Research shows that consuming a diet rich in fruits and vegetables has a protective effect on skin health. Since carrot juice concentrates the nutrients found in carrots, it may provide the following benefits:
May protect against sun damage
Beta-carotene, vitamin C, and vitamin E are all powerful antioxidants. Antioxidants help neutralize harmful free radicals caused by UV exposure that can lead to wrinkles, pigmentation, and skin cancer.
Some research shows that eating carotenoid-rich fruits and vegetables helps protect the skin against sunburn. One study in 24 women found that drinking carrot juice for 12 weeks increased blood levels of antioxidants and reduced sunburn response by up to 40% (1).
Supports collagen production
Collagen is the most abundant protein in the skin. It provides structure and elasticity. Vitamin C helps stimulate collagen synthesis, replacing what is lost during the natural aging process (2).
One study gave 100 women either vitamin C supplements or a placebo for 8 weeks. The vitamin C group experienced significant increases in skin hydration and collagen density compared to the control group (3).
May reduce inflammation
Inflammation is linked to accelerated skin aging. Carrots contain carotenoids and polyphenols that have anti-inflammatory properties and may help protect the skin (4).
One test-tube study showed that carrot extract reduced inflammatory cytokines by up to 70% compared to a control. The researchers concluded that carotenoids could help slow the progression of inflammatory skin conditions (5).
May support healing
Vitamin C and vitamin A promote wound healing and assist in repairing damaged skin cells. One animal study found that rats fed carrot pomace extract healed surgical wounds more quickly than rats fed a control diet (6).
An older human study from the 1990s showed that taking 30 mg of beta-carotene supplements daily sped up wound healing in patients following surgery (7).
Potential Anti-Aging Effects
The nutrients in carrot juice may also slow down signs of aging like wrinkles and age spots by:
- Protecting against oxidative damage from UV light and pollution
- Hydrating the skin by stimulating hyaluronic acid
- Reducing collagen breakdown
- Promoting collagen synthesis
- Speeding up cell turnover
One small study had 18 people drink 16 ounces of fresh carrot juice for three months. By the end of the study, participants experienced improvements in skin smoothness, moisture, and general appearance (8).
Larger and longer-term studies are needed to confirm anti-aging benefits. However, the antioxidant content of carrots is linked to youthful, supple skin.
How Much Carrot Juice Should You Drink?
There is no official recommendation for how much carrot juice to drink per day. However, around 8–16 ounces (240–480 ml) seems reasonable to obtain benefits.
Drinking more than 20 ounces (600 ml) per day may temporarily turn the skin yellow or orange. This harmless condition is called carotenemia and resolves once intake is reduced.
For the most antioxidants, drink fresh carrot juice made at home. Store-bought varieties may have less beta-carotene because nutrients degrade over time.
Should You Drink Carrot Juice Every Day?
Drinking 8–16 ounces of fresh carrot juice 2–3 times per week is sufficient for improving skin health. You can consume even more if you enjoy the taste.
However, carrot juice does have some downsides when consumed daily long term:
- It’s high in sugar. One cup provides around 10 grams of sugar.
- Lacks fiber since juicing removes the pulp.
- May cause carotenemia at high intakes.
For these reasons, it’s best to stick to a few times per week. Alternate with other vegetables like beetroot or green leafy vegetables for a variety of nutrients.
Other Ways to Use Carrots for Better Skin
While drinking carrot juice can improve skin, so can applying carrot-based treatments. Here are some other ways to use carrots topically:
Carrot Face Mask
Applying mashed carrots or carrot juice directly as a face mask may moisturize and tighten skin. Leave on for 10–15 minutes before rising.
Carrot Oil
Carrot seed essential oil is made by steam distilling the dried plant. It has antioxidant effects and may benefit mature and dry skin when applied topically.
Eat More Carrots
Of course, simply eating more carrots provides skin benefits as well. Grate raw carrots into salads, sides, and entrees.
Other Lifestyle Tips for Glowing Skin
While carrot juice can improve skin, here are some other evidence-based tips for a flawless complexion:
- Wear sunscreen daily.
- Quit smoking.
- Manage stress levels.
- Drink plenty of water.
- Protect skin from harsh weather.
- Exfoliate regularly.
- Moisturize after washing.
- Eat more healthy fats and produce.
- Get 7–9 hours of sleep.
Supplements for Skin
Oral supplements can also improve skin from the inside out. Some research-backed options include:
| Supplement | Benefits |
|---|---|
| Fish oil | Reduces inflammation and dryness |
| Vitamin C | Increases collagen production |
| Vitamin E | Protects against UV damage |
| Probiotics | Reduce acne and dermatitis |
| Collagen peptides | Improve skin hydration and elasticity |
Conclusion
Carrot juice contains many nutrients like vitamin C, vitamin A, antioxidants, and minerals that are great for your skin. Drinking carrot juice may help protect against sun damage, reduce inflammation and wrinkles, support collagen production, and speed up wound healing.
Drinking 8–16 ounces of fresh carrot juice 2–3 times per week can help keep your skin healthy and glowing. While carrot juice has benefits, it’s best not to overdo it since it’s high in sugar. Pair it with other healthy skincare habits like sun protection, gentle cleansing, moisturizing, and eating well.
Carrot juice is a natural, affordable way to take care of your skin. Along with other vegetables, it’s a smart addition to your skincare and anti-aging routines.
