Applying serums or creams with retinol—a vitamin A-derivative known for its anti-aging and acne-fighting properties—may be a mainstay in your skin-care routine. Some social-media influencers claim you can benefit by “eating your retinol” in the form of carrot-dense salads. Is that true?
“The answer is yes and no,” says Dr. Lawrence Green, a clinical professor of dermatology at the George Washington University School of Medicine and Health Sciences and vice president of the American Academy of Dermatology.
The “eating your retinol” trend centers on the “retinol salad,” which typically includes ribboned carrots, garlic, vinegar, peppers, sesame oil, and lime juice, though recipes vary. The idea is that carrots are packed with beta-carotene (a precursor to vitamin A), which some influencers claim your body converts to retinol, similar to what’s found in skin-care products.
“This is a great skin-saving salad, but I think the name is misleading,” says Dr. Rajani Katta, a dermatologist and author of Glow: The Dermatologist’s Guide to a Whole Foods, Younger Skin Diet. The retinol salad provides vitamin A, which is good for the skin, but it’s not the same as applying an over-the-counter retinol or prescription retinoid topically, she explains.
Here’s what to know about the role of vitamin A and skin health, and whether the “retinol salad” offers any skin benefits.
Vitamin A helps maintain the health of several vital organs, including the heart, reproductive system, eyes, and skin, says Amy Bragagnini, a spokesperson for the Academy of Nutrition and Dietetics.
Beta-carotene, a natural pigment that gives red and orange fruits and vegetables their color, is a precursor to vitamin A, meaning your body needs to convert it to the vitamin, Bragagnini says.
It’s true that the body converts beta-carotene into retinol (which is preformed vitamin A, or its active form). But it’s “not an efficient conversion,” Green says. “It happens, but it takes a lot of beta-carotene to get a lesser amount of retinol.”
You can actually get retinol directly from foods, including eggs, milk, and beef liver, Katta adds.
Is eating vitamin A the same as applying retinoids or retinol?
A 2025 systematic review found that topical and dietary carotenoids (a group of plant compounds that include beta-carotene) offer anti-aging skin benefits, including lowered inflammation and improved hydration and elasticity.
However, eating a retinol salad or other forms of beta-carotene “nowhere compares to putting retinol directly on your skin as a cream,” Green says.
When applied topically, retinol penetrates your skin, where it can speed up cell turnover and boost collagen production, Katta says. Research shows that topical retinol can improve fine lines, hyperpigmentation, roughness, and signs of sun damage. Retinol can also exfoliate and plump the skin and help treat and manage acne.
Consuming carrots or other foods rich in beta-carotene is an inefficient way to get these benefits, since your body has to go through the process to convert it into vitamin A, Katta explains.
The retinol salad is still good for your skin. But its benefits mainly come from the antioxidants in the ingredients, rather than the potential to add retinol to your diet, Green says.
Antioxidants help maintain skin health by reducing the effects of oxidative stress from the environment, such as ultraviolet light radiation and pollution, research shows. Antioxidants also protect against free radicals, or unstable molecules that lead to premature aging and collagen breakdown, Katta says.
Beta-carotene from dietary sources is typically safe for most people, even in high levels, according to the Harvard School of Public Health. However, too much preformed vitamin A, which you could get from overusing vitamin A supplements—or, less commonly, by eating too many vitamin A-rich foods—could be toxic, potentially causing blurry vision, dry skin, nausea, or vomiting.
One potential downside to the salad, Bragagnini says, is that eating too many carrots could cause beta-carotene to build up in your blood and possibly turn your skin a “yellow-orange color.”
If you don’t normally consume vegetables, which are fiber-rich, eating too many at once could upset your digestive system, she says.
What’s the best diet for healthy skin?
“I encourage my patients to make sure they are eating a variety of colorful fruits and vegetables,” at least five servings a day, Bragagnini says.
Fruits and vegetables contain different antioxidants that protect your skin from damage from UV rays and pollution, she says. Omega-3 fatty acids, found in oily fish, walnuts, and flaxseeds, reduce inflammation in the body, which may guard against skin conditions.
Also, limit sugar, alcohol, and ultra-processed foods, like cookies, bacon, and sugar-sweetened beverages, Bragagnini adds. These foods may increase oil production in the skin and affect collagen production.
Overall, Green recommends the Mediterranean diet, which incorporates many of these principles and has been shown to benefit overall health. Research shows that the diet can also help manage inflammatory skin conditions, like acne or psoriasis.
Yet diet alone is “not going to necessarily change your skin in a month,” Katta says. It’s a long-term approach.
When to see a dermatologist about your skin
If you’re struggling with acne or are bothered by age-related changes like wrinkles, sagginess, or sun spots, see a dermatologist.
For acne, doctors can prescribe topical retinoids like tazarotene or tretinoin, oral retinoids such as isotretinoin, or other types of medications, Green says. The goal is to clear breakouts, prevent new ones, and minimize scarring, Katta adds. Dermatologists may also recommend dietary or other lifestyle changes.
Addressing wrinkles, pigmentation changes, and other age-related changes depends on the individual person and their skin issue, Green says. For example, dermatologists may prescribe retinoids or recommend Botox, fillers, laser treatments, or microneedling.
“We can look at your skin and help direct you,” Green says, and that includes helping you develop a tailored skin-care routine.
Over-the-counter retinol serums, creams, and other products are available, too. Katta says they’re beneficial but not as potent as prescription retinoids. Retinol also hasn't been studied as extensively as retinoids, so there’s not as much evidence on its effectiveness, Green says.
Taking care of your skin should be a holistic approach that includes diet, and the retinol salad can be a part of that. Green says the dish is a “nice idea for the antioxidant benefits,” but won’t treat acne or address any unwanted signs of aging.
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