Can You Eat Your Retinol?

Carrots have long been used as a symbol of nutrition. But lately, the trend on social media is to show carrots as a way to . . . “eat your retinol.” If you search this phrase on Instagram and TikTok, you’ll find videos of influencers making beautifully shredded carrot salads as a supplement to or instead of their retinol skin care routines. But does the science back it up? Can your clients eat their retinol instead of coming to you for treatments that promote healthy aging? To find out, Associated Skin Care Professionals (ASCP) chatted with Brian Goodwin, education development lead at Éminence Organic Skin Care, and Marley Braun, a functional medicine registered dietitian and licensed esthetician.

How does the skin benefit from applying vitamin A topically versus consuming it?

Brian Goodwin: “Vitamin A is essential for overall health, yet the skin receives the greatest visible benefits when it’s applied topically rather than eaten. When vitamin A is consumed, the body directs it first to vital systems like the liver, eyes, and immune function before it ever reaches the skin. Because of this prioritization, the skin often receives only minimal amounts from dietary intake. Topical application bypasses this internal distribution system and delivers vitamin A directly to the skin, where it can interact with retinoid receptors and influence cellular activity. Common topical forms include retinoic acid, retinal (retinaldehyde), retinol, retinyl esters, and next-generation retinoids such as hydroxypinacolone retinoate (HPR/Granactive Retinoid)—each converting at different speeds before becoming biologically active. All these forms ultimately support smoother texture, more even tone, refined pores, improved hyperpigmentation, and increased collagen production. Alongside these options, the botanical compound bakuchiol has emerged as an effective, well-researched alternative that activates similar gene expression pathways to retinol, contributing to skin rejuvenation without irritation.”

Marley Braun: “Consuming vitamin A supports the health of epithelial cells throughout the body—both internally and on the skin. It promotes proper cell differentiation, strengthens barrier function, and aids in repair, helping tissues like the gut lining and skin stay resilient and healthy. Topical retinoids, on the other hand, deliver vitamin A directly to the skin, where they accelerate cell turnover and stimulate collagen synthesis. Eating vitamin A provides internal, whole-body support, while topical application delivers targeted, surface-level results.”

What is the best way for skin care clients to get their retinol?

BG: “For visible transformation, topical application consistently outperforms dietary Vitamin A because it acts directly on the skin’s receptors. While Vitamin A–rich foods support internal health, they do not reach the skin in reliably high enough levels to trigger measurable changes in tone or texture. The most successful strategy is a gradual, consistent approach. Clients with sensitive or reactive skin often benefit from beginning with bakuchiol, which offers retinol-like improvements with significantly less irritation. Once the skin acclimates, professional-grade vitamin A products—including encapsulated retinol and retinal (or HPR)—can be introduced for enhanced results. Professional modalities such as LED or microcurrent may further optimize collagen and skin rejuvenation pathways, complementing the effects of vitamin A.”

MB: “Ideally, it’s a combination of both internal and topical sources.

Internally: To nourish skin at the cellular level, include foods containing preformed vitamin A (such as cold-water fatty fish, eggs, organ meats, milk, cheese, and butter) as well as colorful plants high in carotenoids (like carrots, sweet potatoes, and spinach). Vitamin A is fat-soluble, meaning it requires dietary fat for absorption. Be sure to include a healthy fat source (such as olive oil, avocado, nuts, or seeds), especially when eating plant-based carotenoid sources.

Topically: Retinoids vary in strength and potential irritation, so consult an esthetician or dermatologist to determine which type or concentration is appropriate for your skin. There are several conversion steps before vitamin A becomes active retinoic acid, the form your skin uses. Over-the-counter products typically contain retinol or retinaldehyde, which must be enzymatically converted to retinoic acid. Prescription products (like tretinoin) are already in the active form and act directly on skin cells.

• Retinol is the weakest and best suited for prevention or mild acne in younger skin.
• Retinaldehyde converts more efficiently, works well for sensitive skin, and causes less irritation.
• Retinoic acid (tretinoin) is the most potent and ideal for more advanced aging concerns such as collagen loss, typically for those in their 40s and beyond. All forms have been shown to improve skin texture, reduce sun damage, and minimize visible signs of aging.”

What treatments and at-home products can you recommend to clients who want to boost their vitamin A?

BG: “Vitamin A and bakuchiol perform best when combined with ingredients that nourish and support the skin barrier. Hydrating and antioxidant-rich companions help counteract dryness and optimize results. Ingredients such as botanical peptides, hyaluronic acid, and antioxidant oils (sea buckthorn, rosehip, or green tea extracts) support barrier resilience and protect against oxidative stress. In professional settings, pairing gentle exfoliation with bakuchiol or vitamin A alternatives encourages smoother renewal without increasing irritation. At home, a nightly bakuchiol serum followed by a replenishing moisturizer maintains steady progress and reinforces luminosity.”

MB: “Retinol is notoriously unstable and breaks down quickly when exposed to light or air. Lower-cost brands often use less sophisticated stabilization systems or packaging, meaning the active ingredient may degrade before it’s used up. For clients looking to boost vitamin A, consider these well-formulated options available through professionals or over the counter:

• La Roche-Posay Redermic R Retinol Cream
• Obagi Medical Retivance Skin Rejuvenating Complex
• SkinBetter Science AlphaRet Overnight Cream
• Dr. Rogers Night Repair Treatment”
   

Is there a downside to the “eat your retinol” trend?

MB: “Because vitamin A is fat-soluble, it can accumulate in the body. The tolerable upper intake level (UL) for preformed vitamin A in adults is 3,000 µg RAE/day. Excessive intake—especially from supplements—can cause dry skin, fatigue, or even liver toxicity. While it’s difficult to overconsume vitamin A from food alone, supplementing without testing can be risky. Unrealistic expectations are another downside. Eating more carrots won’t deliver the same effects as topical retinol. Diet builds the foundation, and topical products perform the visible resurfacing work.”

What do you recommend to clients who find retinol too harsh and might be “eating their retinol” to avoid a skin reaction?

BG: “Clients who experience redness, peeling, or discomfort from traditional retinol may assume dietary vitamin A is the safer route, but the skin may receive too little to produce meaningful change due to the body’s internal nutrient prioritization. For these clients, bakuchiol is an ideal alternative. Clinical studies show it delivers improvements in fine lines, elasticity, pigmentation, and clarity comparable to retinol but with significantly less irritation. Unlike retinol, bakuchiol does not increase photosensitivity and is well tolerated even by reactive skin types. Pairing bakuchiol with barrier-supportive lipids such as squalane, ceramides, and rosehip oil enhances comfort and promotes healthy renewal. This combination creates visible radiance and firmness without downtime, making it an excellent choice for clients who cannot tolerate traditional vitamin A.”

MB: “When introducing topical retinoids, apply them at night to clean, dry skin. Start slowly—every other night or a few times per week—and build tolerance over time. To reduce irritation, use a moisturizer before and after the retinoid (the sandwich method), and choose a gentle formula like retinaldehyde or bakuchiol. Always wear sunscreen daily, as retinoids increase sun sensitivity early on (this effect decreases with continued use). Avoid discontinuing retinoids in summer—consistent use has even been shown to help repair early UV-induced DNA damage.”

Resources

Chaudhuri, R. K. and K. Bojanowski. “Bakuchiol: A Retinol-Like Functional Compound.” International Journal of Cosmetic Science 36, no. 3 (June 2014): 221–30. doi.org/10.1111/ics.12117.

Dhaliwal, S. et al. “Prospective, Randomized, Double-Blind Assessment of Topical Bakuchiol and Retinol for Facial Photoageing.” British Journal of Dermatology 180, no. 2 (February 2019): 289–96. doi.org/10.1111/bjd.16918.

Harrison, E. H. “Mechanisms Involved in the Intestinal Absorption of Dietary Vitamin A and Provitamin A Carotenoids.” Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids 1821, no. 1 (January 2012): 70–7, doi.org/10.1016/j.bbalip.2011.06.002.

Kafi, R. et al. “Improvement of Naturally Aged Skin with Topical Retinol.” JAMA Dermatology 143, no. 5 (2007): 606–12. doi.org/10.1001/archderm.143.5.606.

Mukherjee, S. et al. “Retinoids in the Treatment of Skin Aging.” Clinical Interventions in Aging 1, no. 4 (2006): 327–48. pubmed.ncbi.nlm.nih.gov/18046911.

National Institutes of Health (NIH). Vitamin A and Carotenoids. Last modified March 10, 2025. ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.Mukherjee, S. et al. “Retinoids in the Treatment of Skin Aging.” Clinical Interventions in Aging 1, no. 4 (2006): 327–48. pubmed.ncbi.nlm.nih.gov/18046911.

Olson, J. A. “Vitamin A.” in Modern Nutrition in Health and Disease, 9th ed. (Jones & Bartlett Learning 1999).

Rawlings, A. V. and C. R. Harding. “Moisturization and Skin Barrier Function.” Dermatologic Therapy 17, suppl 1 (2004): 43–8. doi.org/10.1111/j.1396-0296.2004.04s1005.x.

Zasada, M., and E. Budzisz. “Retinoids: Active Molecules Influencing Skin Structure.” Advances in Dermatology and Allergology 36, no. 4 (August 2019): 392–7. doi.org/10.5114/ada.2019.87443.