An analysis of 176 studies found that carotenoids from foods, supplements and topical products may help protect collagen, limit ultraviolet damage and reduce visible signs of skin aging.
By yourNEWS Media Newsroom
Carotenoids found in colorful fruits, vegetables and certain animal-based foods may improve skin hydration, elasticity and resistance to ultraviolet damage while reducing wrinkle depth and other visible signs of aging, according to a systematic review published in July 2026 in the journal Nutrients.
Researchers examined 176 studies published between 2000 and 2025, bringing together evidence on how carotenoids affect skin structure, moisture retention, inflammation, antioxidant defenses and age-related changes.
The review included human and animal research involving beta-carotene, lycopene, lutein, zeaxanthin and astaxanthin. The authors evaluated carotenoids consumed through food and supplements, as well as compounds applied directly to the skin.
The study’s lead author said the findings provide “comprehensive evidence” that carotenoids play a meaningful role in maintaining skin health.
Across the reviewed literature, higher carotenoid intake was associated with several favorable outcomes, including shallower wrinkles, improved hydration, greater elasticity and stronger protection from damage caused by ultraviolet radiation.
Researchers said the evidence supports regularly eating carotenoid-rich foods such as leafy greens, tomatoes, carrots and sweet potatoes as part of a broader strategy for preserving skin appearance and function.
The reported benefits appear to result from several overlapping biological processes rather than a single mechanism.
Carotenoids help neutralize oxidative stress, which occurs when unstable molecules damage cells and tissues faster than the body can counteract them. Oxidative stress contributes to collagen breakdown, inflammation and visible skin aging, particularly after repeated sun exposure.
The compounds also appear to reduce chronic inflammation, support collagen production, increase ultraviolet tolerance and influence aquaporins, proteins that help regulate the movement of water through cells.
By supporting aquaporin activity, carotenoids may help the skin retain moisture and maintain a smoother, more hydrated appearance.
Researchers also found that carotenoids can help regulate enzymes responsible for degrading collagen and elastin. Collagen provides structural support and firmness, while elastin allows skin to stretch and return to its original shape.
When those proteins deteriorate, the skin becomes more likely to develop wrinkles, sagging and reduced resilience.
Lycopene, the red pigment found in tomatoes and other foods, was among the carotenoids examined for its cellular protective effects.
According to research included in the review, lycopene can activate an antioxidant response element and increase the production of protective proteins within cells. That activity may strengthen the skin’s ability to respond to oxidative stress and ultraviolet exposure.
The review found benefits from both oral and topical carotenoid use, although the evidence was stronger and more consistent for dietary consumption.
Researchers said eating carotenoid-containing foods allows the compounds to accumulate within tissues and contribute to systemic antioxidant protection.
Astaxanthin received particular attention because of its potency and ability to penetrate deeply into tissues. The compound can also cross the blood-brain barrier, giving it protective activity beyond the skin.
Astaxanthin is responsible for the reddish color found in salmon and is also produced by certain algae under stressful environmental conditions.
The algae create astaxanthin when drought appears imminent, using the pigment to form a protective barrier around their genetic material.
That same antioxidant capacity may help protect human skin from ultraviolet radiation and oxidative cellular injury.
The review identified a range of food sources that can provide different carotenoids.
Spinach, kale and other leafy green vegetables contain lutein and zeaxanthin. Tomatoes are particularly rich in lycopene, while carrots and sweet potatoes provide beta-carotene.
Salmon supplies astaxanthin, although the compound originates in the algae and other organisms consumed within the aquatic food chain.
Researchers emphasized that consuming a variety of foods is important because individual carotenoids have different chemical properties and may affect the skin through separate but complementary pathways.
“Consuming a diverse range of colorful fruits and vegetables appears to be the most effective dietary strategy for skin health,” a nutritionist quoted in the review said.
Beta-carotene, commonly found in orange and yellow vegetables, serves two functions within the body.
It acts as an antioxidant while also functioning as provitamin A, meaning the body can convert it into active vitamin A when needed.
Vitamin A supports skin cell growth, repair and normal tissue development. The body’s ability to regulate the conversion of beta-carotene provides a dietary source of the vitamin without requiring every ingested molecule to become active vitamin A.
The review did not establish a specific daily intake target for carotenoids.
Multiple studies nevertheless found that people with higher dietary consumption tended to have better skin-related outcomes than those with lower intake.
The authors said more research will be required to determine ideal amounts for particular carotenoids, the duration of use needed to produce measurable improvements and whether benefits continue over extended periods.
Supplement trials included in the review produced additional evidence, particularly for astaxanthin.
In one randomized controlled trial involving 49 healthy women, participants who took astaxanthin capsules for six weeks experienced significantly greater reductions in wrinkle measurements than those given a placebo.
Another trial found that women who used oral astaxanthin together with a topical preparation experienced smaller age spots and improved skin elasticity.
Those findings suggest that combining internal and external application may provide benefits, although the researchers did not establish that supplements are necessary for everyone.
The review stated that supplements may be useful for people who are unable to obtain potentially therapeutic amounts through food alone.
Researchers advised consumers to consult a health care provider before beginning supplementation, particularly when using concentrated products or combining them with medications and other nutrients.
The review also addressed topical products containing vitamin A derivatives such as retinol.
Retinol is used in skin-care formulations intended to increase cell turnover, support collagen and improve visible signs of aging. Its effectiveness depends heavily on the concentration, stability and overall formulation of the product.
Topical carotenoid products may provide targeted support at the skin surface, but researchers found stronger overall evidence for oral intake through food or supplements.
The review further noted the importance of other antioxidants that work alongside carotenoids.
Vitamin E in deeper layers of the stratum corneum helps protect cellular membranes from lipid peroxidation caused by ultraviolet-generated free radicals.
Its protective function is enhanced when combined with vitamin C, which helps stabilize and regenerate vitamin E after it neutralizes oxidative compounds.
The interaction illustrates why skin protection is unlikely to depend on one isolated nutrient. Carotenoids, vitamins and other plant compounds may work together within the diet to strengthen the skin’s antioxidant network.
The 176 studies collectively support the conclusion that nutrition can influence skin condition from within.
Carotenoids were associated with protection against ultraviolet damage, slower collagen deterioration, improved water retention and reductions in several visible signs of aging.
The findings do not establish carotenoid-rich foods or supplements as substitutes for sun protection, medical treatment or professionally recommended skin care.
They do indicate that dietary choices can contribute to skin maintenance and may complement external protective measures.
Researchers said additional studies are needed to determine the most effective doses, compare the long-term effects of individual carotenoids and clarify how age, health status and dietary patterns influence results.
For now, the review supports a practical approach centered on regularly consuming a broad selection of deeply colored fruits, vegetables and other carotenoid-containing foods.
Leafy greens, tomatoes, carrots, sweet potatoes and salmon each provide different compounds that may help the skin resist oxidative damage, retain moisture and preserve its structural proteins over time.
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