Can ‘Eating Your Retinol’ Really Improve Your Skin?

Retinol used in skin care can help reduce fine lines, wrinkles, and other signs of aging. Recently, some influencers have promoted “eating retinol” to achieve glowing skin from the inside out.

This doesn’t mean ingesting retinol-based skin care products. Retinol is a form of vitamin A, so the proponents of this trend advocate for eating foods rich in vitamin A or beta-carotene, a provitamin the body converts into retinol.

Fruits and vegetables with yellow, orange, and green hues—such as carrots and papayas—contain high amounts of beta-carotene. Some influencers have shared videos of themselves eating these foods to support skin health.

“There have been studies showing that people who consume a lot of foods that are rich in beta carotene do have more of a glow to their skin that is perceived as being more attractive,” said Rajani Katta, MD, a board-certified dermatologist and a clinical faculty member at the Baylor College of Medicine and the McGovern Medical School.

Choosing foods for clear skin isn’t a new idea. Some people avoid sugar and cow’s milk to prevent acne flare-ups. Last year’s viral “skincare breakfast” trend promoted fatty fish and soup as a way to reduce inflammation and boost the complexion.

Should you ditch your facial serum and eat your retinol instead? Here’s what nutrition and dermatology experts think.

Does Eating Retinol-Rich Food Help With Skin?

The human body needs vitamin A for growth, reproduction, immune function, and vision. While rare, people with vitamin A deficiencies may experience skin issues or night blindness.

Retinol is a fat-soluble vitamin essential for a lot of bodily functions, including skin health, said John “Wesley” McWhorter, DrPH, MS, RD, a Houston-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Retinol also promotes wound healing, protects against dry skin, and maintains mucous membranes in the nose and mouth. A large 2019 study found that getting enough dietary vitamin A may also help lower the risk of a common type of skin cancer.

Studies have shown that applying retinol creams to the skin helps improve skin texture and reduce fine lines. Prescription retinoids, another form of vitamin A, work well to treat acne.

However, eating a bowl of carrots will not have the same effect on your skin. The therapeutical effects of reducing acne and photoaging are pronounced with topical retinoid treatments, according to Anna Axelson, MD, a board-certified dermatologist at Henry Ford Health in Michigan.

“While retinol-rich foods can be beneficial, they are not a substitute for medical treatments,” Axelson told Verywell in an email.

Can You Drink Your Retinol?

Some influencers also drink vibrant retinol juices made from orange- and yellow-colored produce like carrots, ginger, and citrus. However, you may lose some of the health benefits as you strain the juice from the pulp.

“As a general rule, I don’t recommend juices at all, because the pulp is actually fiber, and fiber is so beneficial to your gut microbiome. We know that when the gut microbiome is healthy, it has a lot of beneficial effects on the skin,” Katta said.

She added that while the beta carotene in juice might provide some skin-protective benefits, it’s better to make a smoothie since this still contains some fiber.

Are Retinol-Rich Foods Better Than Retinol Serums?

The “eat your retinol” trend offers many benefits beyond the skin. Most Americans don’t eat enough fruits and vegetables, so adding more plant-based retinol sources to your diet can help promote overall health, lower blood pressure, and reduce heart disease risk.

Excessive amounts of vitamin A can lead to blurred vision, liver damage, and itching or peeling skin, but this is really only a problem when people take high doses of vitamin A supplements.

Instead of relying on supplements, focus on eating a variety of fruits and vegetables and limiting added sugars and ultra-processed foods. “The reality is, you’re going to have to eat a balanced diet. You’re gonna have to engage in other good lifestyle factors, like quality sleep and reduce stress,” McWhorter said.

Also, it’s important to manage expectations about this trend’s skin health benefits. Vitamin A in food can’t effectively treat acne or dramatically reduce the signs of aging, according to Katta.

“But, [beta-carotene] can help reduce the progression of skin aging because they provide extra protection to your skin against the damaging effects of UV radiation because they are so strong in antioxidant effects,” Katta said.