Last verified: today
Carrot
Also known as: Daucus carota, carrot extract, carrot-derived rhamnogalacturonan-I, cRG-I, carrot pectin
Evidence under review. — Not yet rated
Carrot-derived fiber (cRG-I) may support gut bacteria and mildly reduce cold severity. Evidence is limited.
-
What it does
Carrot is a root vegetable rich in carotenoids, fiber, and polyphenols. A specific carrot-derived fiber fraction called rhamnogalacturonan-I (cRG-I) has been studied for its effects on gut...
-
Evidence quality
Evidence base hasn't been formally rated yet. See research below.
-
Clinical dose
No established dose for supplement use based on provided studies
-
Found in
Gastro-Fiber®, SmartyPants Women's Organic Multi & Omegas, Juna Nightcap Sleep Gummies and 4 more
What the Science Says
Carrot is a root vegetable rich in carotenoids, fiber, and polyphenols. A specific carrot-derived fiber fraction called rhamnogalacturonan-I (cRG-I) has been studied for its effects on gut microbiota and immune response to rhinovirus infection. In clinical trials, low doses of cRG-I (0.3–1.5 g/day) increased beneficial Bifidobacterium species in the gut and appeared to accelerate antiviral immune gene expression in nasal cells during a cold infection.
What It Doesn't Do
Whole carrot or carrot supplements are not proven to treat or prevent colds. No evidence they improve athletic performance, aid weight loss, or detoxify the body. Carrot supplements are not a substitute for eating vegetables. The gut microbiome benefits seen are modest and may not translate to meaningful health outcomes.
Evidence-Based Benefits
Carrot-derived cRG-I fiber increases beneficial Bifidobacterium in the gut at doses as low as 0.3 g/day.
Weak EvidenceEffective at: 0.3–1.5 g/day cRG-I
Supporting studies (click to view on PubMed):
Carrot-derived cRG-I may speed up antiviral immune gene activity in nasal cells during a rhinovirus infection.
Weak EvidenceEffective at: 0.3–1.5 g/day cRG-I for 8 weeks
Supporting studies (click to view on PubMed):
Carrot as a first complementary food supports gut microbiome diversity in infants comparable to cereals.
Weak EvidenceEffective at: No established dose
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Unknown for supplement forms. The cRG-I fiber fraction studied is a specific extracted polysaccharide, not equivalent to eating carrots or taking generic carrot powder.
Red Flags to Watch For
- Most research is on a specific extracted fiber (cRG-I), not whole carrot or standard carrot supplements sold in stores
- Clinical trials are small (as few as 11 participants in one study), limiting confidence in findings
- Several papers in this dataset are irrelevant to human health supplementation (soil remediation, dye adsorption, food processing), suggesting limited high-quality human clinical evidence
- Products marketed as 'carrot extract' may not contain the specific cRG-I fraction studied in trials
Products Containing Carrot
See how Carrot is used in these analyzed products:
Gastro-Fiber®
Supplement
SmartyPants Women's Organic Multi & Omegas
Supplement
Juna Nightcap Sleep Gummies
Supplement
OLLY Sleep Blackberry Zen
Supplement
SmartyPants Adult Fast-Acting Stress
Supplement
Amazing Grass Super Greens The Original
Supplement
Nutrilite Double X
Supplement
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25