With summer in full swing, many people are looking for ways to get that coveted sun-kissed glow without exposing their skin to harmful UV rays. Some claim that drinking carrot juice can help you get a natural looking tan without sunbathing. But is there any truth to this? Let’s take a closer look at whether carrot juice can really give you a tan.
Can Carrots Really Give You A Tan?
Carrots contain a red-orange pigment called beta-carotene, which gives them their vibrant color. Beta-carotene is a type of carotenoid, which is converted into vitamin A in the body. Some people believe that consuming large amounts of carotenoids like beta-carotene will lead to an orange hue on the skin, mimicking a tan.
When we eat a lot of beta-carotene rich foods like carrots, sweet potatoes, spinach, and pumpkin, our skin can take on an orange-ish tone over time. This is because the carotenoids are fat soluble and can accumulate in body fat, including the subcutaneous fat under our skin. The orange pigments are then visible through the outer layer of skin, giving it a subtle glow.
However, the effect is very minor and is not comparable to an actual suntan. Carotenemia, which is the technical term for this condition, only causes a very slight yellowish tinge to the skin, rather than bronzed color we associate with tanned skin. The orange hue is often only noticeable on parts of the body with more fat under the skin, like the palms, soles of the feet, knees and mid-section.
How Much Carrot Juice Do You Need To Drink?
There are no set guidelines for exactly how much carrot juice you need to drink to notice carotenemia. However, health experts generally agree you would need to consume extreme amounts of carotenoids daily over an extended period to achieve even a subtle glow. We’re talking liters of carrot juice every day for weeks.
One source suggests you may need to consume around 20 milligrams of beta-carotene per day to achieve a visible color change in a few weeks. For reference, 1 cup of raw carrot juice has about 22 milligrams of beta-carotene. So you’d need to drink nearly a liter of fresh carrot juice per day for carotenemia to set in.
Another indication is that people whose diets are rich in carotenoids may exhibit an orange tinge on their skin. A diet high in these pigments could include things like:
- Drinking ~16 ounces of fresh carrot juice daily
- Eating over 2 cups of cooked carrots per day
- Regularly eating other carotenoid rich produce like sweet potatoes, squash, spinach, kale, etc
As you can see, it requires a very high dietary intake of carotenoids to start to see any major change in skin color. An occasional glass of carrot juice won’t do much on its own.
Other Factors That Impact Skin Color Changes
There are a few other factors that come into play as to whether carotenoids like beta-carotene will accumulate in your skin and lead to color changes:
- Genetics – Some people genetically store more carotenoids in their fat and skin tissue, making them more prone to changes in pigmentation from foods.
- Body fat percentage – Carotenoids accumulate in fatty areas. People with more body fat tend to exhibit more pronounced skin color changes.
- Oxidative stress – Carotenoids act as antioxidants. Higher oxidative stress means more carotenoids will be used up neutralizing free radicals.
- Health conditions – Certain conditions like diabetes and hypothyroidism can increase carotenoid accumulation in skin.
So people who are genetically predisposed, carry excess fat, and have certain health conditions may be more likely to get yellowish or orange skin from high carotenoid diets. Those with low body fat and high antioxidant needs may clear carotenoids from their system more quickly.
Can You Get A Realistic Looking Tan from Carrot Juice?
While you may be able to achieve a subtle glow by flooding your system with carotenoids, getting an actual bronze, sun-kissed tan from carrot juice alone is not realistic. Here’s why:
- It takes extreme amounts of carotenoids to make any visible color change happen.
- The skin color change is only a diffuse yellow/orange tone, not a true tan.
- The color is not concentrated on the surface like with UV tanning, but subtler and spread throughout skin.
- The hue is uneven and splotchy, appearing mostly on palms, feet, joints, etc.
Additionally, the skin color change from carotenemia can take days or weeks to become noticeable. It disappears quickly if high carotenoid intake stops. This is very different from a UV-induced tan, which occurs rapidly and persists for longer.
So while it is possible to obtain a light yellowish skin tone by drinking large quantities of carrot juice daily, it will not give you a realistic bronze suntanned look. At best it may provide a very subtle glow.
Potential Benefits of Carrot Juice for Skin
Despite not being an effective fake tanning solution, carrot juice may still benefit the skin in other ways when consumed regularly:
- Vitamin A – Supports healthy cell growth and turnover for radiant skin.
- Antioxidants – Protects against skin damage from UV exposure and pollution.
- Vitamin C – Important for collagen production, which keeps skin firm and supple.
- Biotin – Helps maintain healthy hair, skin and nails.
Carrot juice can be part of a healthy diet and lifestyle for vibrant looking skin. But it should not be used as an alternative to safe sun exposure or self-tanning products if you want to build an actual tan.
The Bottom Line
Here is a summary of the key points:
- Carrots contain beta-carotene, which can cause a subtle orange skin tone when consumed in high amounts.
- It would take drinking around 1 liter of carrot juice daily for weeks to achieve minimal color change.
- The resulting skin hue is a light yellow/orange, not a true tan.
- Genetics, health, and lifestyle impact carotenoid accumulation and color change.
- Getting a realistic, bronze tan is not possible from carrot juice alone.
- Carrot juice still offers other benefits for healthy, vibrant skin.
While carrot juice won’t give you a tan on its own, it can be part of an overall healthy lifestyle and diet for great looking skin. But for a true sun-kissed glow, moderate UV exposure or self-tanning products are a better option than flooding your system with beta-carotene!
Carotenoid Content of Common Foods
Here is a table showing the amount of beta-carotene found in some common foods:
| Food | Beta-Carotene per Cup |
|---|---|
| Carrots, raw | 22 mg |
| Carrot juice, raw | 22 mg |
| Spinach, cooked | 11 mg |
| Sweet potato, baked | 14 mg |
| Pumpkin, canned | 6 mg |
| Cantaloupe, raw | 5 mg |
| Mango, raw | 3 mg |
| Tomato juice | 2 mg |
As you can see, carrots and carrot juice contain more beta-carotene per serving than other common foods. Consuming over 20 milligrams daily from food sources like carrots can lead to slight skin color changes over time.
Risks of Excessive Carotenoid Intake
While carotenoids are important antioxidants and convert to active vitamin A, excessive intake from juice or supplements can cause side effects:
- Carotenodermia – Orange discoloration of the skin, mostly on palms and soles
- Hypercarotenemia – High levels of carotenoids in the blood
- Hypervitaminosis A – Potentially toxic levels of preformed vitamin A from overconsumption
- Liver damage – Rare cases of liver injury have been reported
To avoid negative effects, aim to meet but not greatly exceed vitamin A needs from carotenoid-rich whole foods instead of supplements. The RDI for vitamin A is 900 mcg for adult men and 700 mcg for women.
Unless advised by a doctor for a specific condition, avoid prolonged intake of >30 mg beta-carotene per day from juicing. This is around 1.5 liters of carrot juice daily, which can increase health risks.
The Takeaway
Carrot juice will not give you a true sun-kissed, bronze tan. However, drinking large quantities for extended periods may produce a subtle orange glow thanks to the carotenoid beta-carotene.
But aiming for carotenemia is not recommended, as excess carotenoids can be harmful. Carrot juice in moderation can be part of a healthy diet and may benefit your skin through its antioxidant content.
If your goal is to build a visible tan, you’re better off using recommended self-tanning lotions or getting some safe sun exposure. Both will provide much more natural looking color than overdosing on carrot juice!
