How Many Carrots Should I Eat to Become Tan?

November 19, 2025 •

4 min read

According to dermatologists, consuming large amounts of beta-carotene, the pigment in carrots, can lead to a harmless condition called carotenemia, which causes a yellow-orange discoloration of the skin. This phenomenon, often mistaken for a true tan, requires a surprisingly high and consistent intake of carrots over several weeks. This article explores exactly how many carrots are needed, the health implications, and healthier ways to achieve a sun-kissed look.

Quick Summary

This guide examines how consuming a high volume of carrots over time can cause a yellow-orange skin discoloration due to beta-carotene accumulation. It details the quantity required, the difference between carotenemia and a true tan, potential health risks, and safe dietary approaches for skin radiance.

Key Points

Not a True Tan: Eating carrots causes carotenemia, a yellow-orange skin discoloration from excess beta-carotene, not a sun-induced tan.
High Volume Needed: It generally takes consuming 5 to 10 medium carrots daily for several weeks to develop carotenemia.
Harmless But Misleading: While carotenemia is benign, it can be mistaken for more serious conditions like jaundice and indicates an unbalanced diet.
Safe Alternatives: For a sun-kissed look, opt for safe sun exposure with sunscreen or use sunless tanning products.
Balance Your Diet: Instead of overloading on carrots, incorporate a wide variety of colorful fruits and vegetables to get a broader range of nutrients and avoid digestive issues.

Understanding Carotenemia: The Orange Tint, Not a Tan

Consuming a high volume of carrots does not produce a true tan. A tan is the result of UV radiation triggering the skin's production of melanin, a pigment designed to protect the skin. In contrast, a carrot-induced skin color change, known as carotenemia, is caused by an excessive intake of beta-carotene. Beta-carotene is a lipid-soluble pigment that, when consumed in large quantities, accumulates in the outer layer of the skin and subcutaneous fat. This gives the skin a yellow-orange tint, most noticeably on the palms of the hands, soles of the feet, and nasolabial folds around the nose. It is a benign and reversible condition, but it is not the same as a UV-induced tan.

How Many Carrots Lead to Carotenemia?

While the exact amount can vary depending on individual factors like metabolism, body weight, and duration of intake, experts have provided general estimates.

For skin discoloration: Dermatologists suggest that consuming 20 to 50 milligrams of beta-carotene per day for several weeks could be enough to cause noticeable skin discoloration.
In carrot equivalent: A single medium carrot contains approximately 4 milligrams of beta-carotene. Therefore, eating about five to ten medium carrots daily for a few weeks is a realistic pathway to developing carotenemia.
Via carrot juice: If opting for juice, you might need to drink about 300ml (10 ounces) daily for a month or more to see results. Adding a fat source, like a drop of olive oil, can help increase the absorption of this fat-soluble compound.

Remember, this process is gradual and requires consistent overconsumption. Simply eating a few extra carrots won't cause your skin to change color overnight.

Risks and Considerations of High Carrot Intake

While carotenemia is generally harmless, relying heavily on any single food source comes with potential risks. A balanced diet is crucial for overall health and to avoid nutritional imbalances.

Nutritional Imbalance: Overloading on carrots can displace other nutrient-rich foods, leading to a narrower spectrum of vitamins and minerals. The best nutritional strategy is to consume a wide variety of colorful fruits and vegetables.
Digestive Issues: Carrots are high in fiber. Consuming too many can lead to digestive discomfort, including bloating, gas, stomach cramps, and changes in bowel movements.
Misdiagnosis: In some cases, carotenemia can be mistaken for jaundice, a far more serious condition characterized by the yellowing of the skin and whites of the eyes. A medical professional can easily differentiate between the two.
Allergies: Though less common, some individuals can have an allergic reaction to carrots, with symptoms ranging from skin rashes to anaphylaxis in severe cases.

Carrots vs. Sun Exposure: A Comparison

To highlight the difference between a natural, sun-induced tan and carotenemia, here's a comparison table.


Feature	Carotenemia (from carrots)	UV Tan (from sun exposure)
Cause	Accumulation of beta-carotene pigment in the skin's outer layer.	Increased production of melanin in response to UV radiation.
Color	Yellow-orange tint, especially visible on palms and soles.	Brownish pigment, which can range in intensity depending on skin type.
Health Risk	Generally harmless, but high intake can cause nutritional imbalance.	Associated with a higher risk of skin damage, accelerated aging, and skin cancer.
Location	Color is deposited evenly but is most noticeable on thicker skin.	Affects all sun-exposed skin, though uneven application of sunscreen or exposure can cause patches.
Reversibility	Reversible by reducing beta-carotene intake; fades over weeks to months.	Fades as skin cells are shed, but UV damage is permanent and can lead to long-term issues.
Effectiveness	Not a true tan, provides a different color, and does not require sun exposure.	A natural skin reaction to sunlight, not achievable through diet alone.

Healthy Alternatives for Skin Radiance

If your goal is a healthy, radiant complexion, there are safer and more effective ways than relying on an extreme carrot diet. Incorporating beta-carotene-rich foods as part of a balanced diet can provide benefits, but for a true tan, other methods are necessary.

The Balanced Diet Approach

Instead of overconsuming carrots, integrate a variety of carotenoid-rich foods. This ensures a broader spectrum of nutrients and avoids the risks associated with restrictive eating habits. Consider these alternatives:

Other Carotenoid Sources: Sweet potatoes, spinach, butternut squash, kale, and pumpkins all contain beta-carotene and other beneficial carotenoids.
Lycopene: This antioxidant, found in tomatoes and red bell peppers, can also contribute to a healthy, reddish-tinted glow without overdoing it on one food group.

Safe Tanning Practices

For those seeking a true tanned appearance, safe sun exposure or sunless tanning products are the recommended routes.

Moderate Sun Exposure: A little bit of sun can stimulate melanin production for a natural tan, but always use sunscreen and avoid overexposure to prevent damage.
Topical Products: Self-tanning lotions, sprays, and foams provide a temporary, sunless tan that is completely safe for your skin. Many modern formulas are more natural-looking and can be built up gradually.

Skin Health Supplements

Some individuals opt for supplements containing beta-carotene or other carotenoids to promote skin health. While beneficial, high-dose supplements should be approached with caution, especially for smokers, as some studies have linked excessive supplemental beta-carotene with an increased risk of lung cancer. Always consult with a doctor before starting any supplement regimen.

Conclusion: Moderation is Key

In summary, the viral idea of eating your way to a tan with carrots is a misunderstanding. While eating a very large number of carrots daily for weeks or months can cause your skin to take on a yellow-orange hue due to a condition called carotenemia, it is not a true, sun-induced tan. The process is a visible sign of an excess of beta-carotene in your system, not a healthy glow. For a truly radiant complexion, the best approach is always a varied diet rich in a wide range of colorful fruits and vegetables, supported by safe sun exposure or high-quality sunless tanning alternatives. As with all things in nutrition, moderation and variety are key to both healthy skin and a healthy body.

Learn more about carotenemia and other skin conditions at the National Institutes of Health.

Frequently Asked Questions

No, eating carrots does not give you a true tan. A true tan is caused by the skin's production of melanin in response to UV rays. Consuming large amounts of carrots can cause a harmless, yellow-orange skin discoloration called carotenemia due to beta-carotene accumulation.

It can take several weeks or even months of consistent, high-volume carrot intake to cause a noticeable yellow-orange tint to your skin. The time varies depending on your individual metabolism and how much beta-carotene you consume.

While carotenemia is benign, excessively high intake of carrots can cause digestive issues like bloating and cramping due to high fiber content. It also risks creating a nutritional imbalance by displacing other vital foods from your diet.

If you reduce your intake of beta-carotene-rich foods, the yellow-orange tint from carotenemia will gradually fade over several weeks to months as the excess pigment is eliminated from your body.

Yes, any food high in beta-carotene can cause this effect. Common culprits include sweet potatoes, pumpkin, butternut squash, mangoes, apricots, and green vegetables like spinach and kale, where the orange pigment is masked by chlorophyll.

No, carotenemia is not dangerous. It's a harmless cosmetic condition that results from an excess of beta-carotene. It is easily distinguished from jaundice, which is a sign of liver disease, because carotenemia does not yellow the whites of the eyes.

High-dose beta-carotene supplements should be approached with caution, especially by smokers or those with a history of asbestos exposure, as some studies have linked excessive supplemental beta-carotene to an increased risk of lung cancer in these groups. It's safer to get your beta-carotene from whole foods.