Carrot juice is popular on TikTok, where it promises everything from boosting gut health to hormone balance, but is it worth the hype?

Experts list the pros and cons of the trend.

Another day, another TikTok health trend. This time, it is the carrot juice announced as a golden elixir, with the hashtag #CarrotJuice to have over 45 million views. Videos on the platform claim that the juice “heals the gut”, “boosts immunity”, “balances hormones” and can “leave skin glowing”. Just raid Bugs Bunny’s lunchbox and make the nearest Nutribullet.

But is this drink really the magic health potion that TikTok thinks it is? We asked the experts to talk about the real benefits of carrot juice and how much we should be drinking to optimize our health.

  • Does carrot juice help health?

“Carrot juice is rich in vitamins A, C and K, as well as minerals such as potassium and manganese. These nutrients are essential for overall health, immunity and to support healthy skin, nails and hair”certified nutritionist Adele Johnson tells Strong Women. “Carrots are also rich in antioxidants, including beta-carotene, which can help protect cells from damage and reduce the risk of chronic disease.”

The health benefits of this juice can be enhanced by adding ingredients like ginger and orange. “Ginger is known for its anti-inflammatory properties, while oranges add vitamin C, boosting the immune system in a quick and convenient way,” adds Johnson.

To further optimize the benefits, it is a good idea to choose organic carrots for juicing. According to the Pesticide Action Network, carrots are one of the UK’s 12 most contaminated vegetables due to their ability to absorb pesticides. If you can afford it, choosing organic can help you reduce your consumption of chemicals.

Alexander Thompson, senior nutritionist at Holland & Barrett, believes that juicing carrots is often a better option than eating them cooked. “Cooking carrots will result in some losses in vitamin and mineral content, although this effect can be mitigated by choosing cooking methods such as steaming, frying, or by adding a fat source such as vegetable oil or butter , to improve vitamin A absorption,” he explains.

“Raw carrot juice retains the full vitamin and mineral content, but juicing removes the beneficial fiber content.”

And this is where the social media carrot juice claims start to ring a little hollow…

  • Can Carrot Juice Improve Gut Health?

“Whole carrots have been found to have prebiotics, meaning that the fiber found in carrots is a good source of fuel for the beneficial bacteria found in the gut. In addition, black and purple carrot varieties also provide plant compounds called polyphenols, which also provide prebiotic effects.”Thompson explains.

But that goes for fiber-rich whole carrots. Once you juice them, which removes almost all of the important fiber, the associated gut health benefits are almost completely removed.

  • Does drinking carrot juice help with hormonal balance?

As for TikTok’s claims that carrot juice is good for balancing hormones, Thompson reiterates the links to gut health: “In terms of supporting hormonal health, the prebiotic effects of the fiber in carrots help support a healthy gut microbiome, which can then help support normal estrogen levels. However, this effect is not exclusive to carrots and the best overall results will be achieved by eating a wide variety of whole fruits and vegetables.”

When it comes to supporting hormones at other stages of life, Johnson says that “while carrot juice is generally good for general well-being, it may not have a specific effect related to hormonal changes during the menstrual cycle or perimenopause as its consumption will not replace the decline in hormones.”

It seems that TikTok’s carrot juice fans have focused on the health benefits of whole carrots and assumed they apply to carrots in any form. While raw whole carrots contain the fiber needed to support hormones and gut health, this is lacking in their juiced form. Any claim that carrot juice does the same for health as a whole carrot is a misleading leap.

  • Can you drink a lot of carrot juice?

You may have heard horror stories about vitamin A toxicity, and while it’s true that high intakes can cause nausea, dizziness, blurred vision, and severe headaches, it’s usually through certain medications or supplements. Vitamin A from carrots is created by the body converting carotenoids into vitamin A, and since the body is able to regulate this, toxicity is not usually an issue with carrots.

However, too many carotenoids will have a particularly interesting effect. You may have spotted the ‘carrot tan’ trend on TikTok gaining millions of views.

While the vitamin content of carrots may help promote healthy skin, the “carrot tan” these fanatics are after is actually a sign of beta-carotene overdose. Johnson explains: “Excessive consumption of beta-carotene can cause a condition called carotenemia, yellowing the skin, but this is not dangerous.”

Drink or “nibble” a reasonable amount and the carrot’s high beta-carotene content can be especially beneficial for eye health. It can reduce the risk of age-related macular degeneration and improve night vision, which many women note worsens in the menopausal years.

  • Does carrot juice actually work?

Both experts recommend carrot juice for its vitamin and mineral content, but that it should be considered part of a varied diet filled with whole foods.

“Drinking carrot juice can be a tasty and easy way to get more nutrients each week, but it’s important to maintain a well-rounded diet that contains a variety of fruits and vegetables,” says Johnson.

And Thompson wants to emphasize the point of fiber: “While juicing carrots is a great way to get essential vitamins and minerals in your diet, juicing may contain less fiber than eating the whole vegetable. Limit your intake of carrot juice to one small glass a day and make sure you support it with plenty of other fruits and vegetables throughout the day.”