Forget Spray Tans: Can Eating Carrots Really Give You a Natural Glow?

A new viral trend claiming that eating carrots or drinking carrot juice daily can give your skin a “natural tan” is gaining momentum on social media. But is this method for achieving a sun-kissed look safe? We consulted dermatologists and dietitians to uncover the truth about this foodie approach to altering your skin tone.

What Happens to Your Skin When You Eat Carrots Regularly  

Carrots are packed with beta-carotene, a pigment responsible for their bright orange color. When consumed in large quantities, beta-carotene can accumulate in the skin and cause a yellow-orange discoloration, a condition known as carotenemia.  

Beth Czerwony, MS, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition, explains, "Consuming 10–20 milligrams of beta-carotene daily—equivalent to about five medium-sized carrots—can cause skin changes over time.” However, this effect requires consistent consumption every day for several weeks to become noticeable.  

Carotenemia is a generally harmless condition, but the color change doesn’t fade quickly. “It may take several months for your skin to return to its original tone," Czerwony added.

How Beta-Carotene Impacts Your Skin  

When consumed, beta-carotene undergoes chemical conversion in the liver, turning into retinol—a vital form of vitamin A. Eva Rawlings Parker, MD, an Assistant Professor of Dermatology at Vanderbilt University Medical Center, elaborates: “When beta-carotene is ingested in high quantities, carotenoids accumulate in the bloodstream and are deposited in the skin, causing a yellow-orange discoloration.”  

Interestingly, most people who experience carotenemia aren’t intentionally trying to alter their skin tone, and the condition is particularly common in children and young adults. While largely benign, Parker warns that similar discoloration without increased beta-carotene intake might signal underlying health issues such as jaundice, diabetes, hypothyroidism, or high cholesterol. If skin discoloration occurs unexpectedly, medical consultation is advised.  

Other Foods That Can Turn Your Skin Orange  

Carrots aren’t the only food loaded with beta-carotene. Many other fruits and vegetables, including some non-orange ones, can have the same impact if consumed in excess. Beta-carotene-rich foods include sweet potatoes, red bell peppers, pumpkin, butternut squash, cantaloupe, mango, papaya, apricots, tomatoes, kale, spinach, and broccoli.  

Additionally, turmeric, a bright yellow spice, contains Curcuminoids that may contribute to a yellowish skin tone when consumed in large quantities. However, Parker cautions against taking turmeric in high doses, as it poses health risks, including liver damage, anemia, and kidney injury.

Is Changing Your Skin Tone Through Diet Safe?  

While eating beta-carotene-rich foods like carrots is safe in moderation—and can even offer health benefits like improved eye health—intentionally consuming large quantities to alter skin tone can lead to carotenemia and raises questions about whether the practice is medically advisable. Experts stress that carotenemia is benign in most cases but reiterate that skin discoloration unrelated to diet changes may indicate serious underlying health conditions.

What Is the Safest Way to Tan?  

Achieving that golden glow through sun exposure or tanning beds carries significant risks, including DNA damage that can lead to skin cancer and premature aging. Dermatologists strongly advise against tanning from ultraviolet radiation.  

Eva Rawlings Parker recommends using sunless tanning products containing dihydroxyacetone (DHA). Approved by the FDA, DHA reacts with amino acids on the skin’s surface to temporarily darken it without the harmful effects of UV radiation.  

Ultimately, Parker champions embracing your natural aesthetic. "As a dermatologist, I empower my patients to appreciate their skin tone’s natural beauty and discourage tanning practices that involve skin damage," she concluded.

The Bottom Line  

While eating carrots and other beta-carotene-rich foods can give your skin a slight orange hue, this method is far from a true “natural tan.” Rather than resorting to diet-driven discoloration or risky tanning practices, experts recommend sunless tanning products as a safe alternative—or simply embracing your skin’s natural tone. Always consult healthcare professionals for tailored advice on diet and skin health.