Why the Viral “Retinol Salad” Isn’t Actually Giving You Retinol and What to Do Instead

If you’ve seen the “retinol salad” trending all over TikTok and Instagram, you might think you’ve found the secret to glowing and acne-free skin. But here’s the catch: that colourful bowl of ribboned carrots isn’t actually delivering retinol — and for some people, it might barely make a dent in your vitamin A needs.

First, what is retinol?

Retinol is the active form of vitamin A, and it plays a key role in skin health, immune function, vision, and hormone regulation. Retinol-rich foods include animal-based foods like liver, egg yolks, butter, oily fish, fish liver oil and full-fat dairy. These foods provide bioavailable Vitamin A.

By contrast, plant sources (like carrots and sweet potatoes) contain beta-carotene, a precursor to vitamin A — meaning your body must convert it into retinol before it can be used.

Why some people don’t convert beta-carotene efficiently

This is where things get interesting. Your ability to convert beta-carotene into retinol relies heavily on a gene called BCO1. If you have genetic variants (which many people do), your conversion may be up to 70% less efficient.

So even if you’re eating a mountain of carrots, your body might only turn a tiny fraction of that beta-carotene into usable vitamin A. In other words, the “retinol salad” is a great beta-carotene source, but unless your BCO1 genes are working optimally, it’s not giving you what you think it is.

If you’ve done nutrigenomic testing, you may already know if you have this variation — but even without testing, signs like dry skin, poor night vision or even frequent infections, may all point to a vitamin A shortfall.

Real retinol-rich foods (and how to make them work for real life)

Here’s the good news: getting actual retinol into your diet is simple — and doesn’t have to involve eating liver pâté for breakfast (unless that’s your thing!).

Top retinol-rich foods:

• Liver (beef or chicken): a true vitamin A powerhouse. Try small amounts blended into bolognese or shepherd’s pie.

• Egg yolks: Scramble, boil, or add to pancakes.

• Butter or ghee: Use in cooking or as a topping. Even stuff it in a medjool date if that’s what hits the spot for you.

• Oily fish (like herring, salmon, mackerel) or fish liver oil: great for both retinol and omega-3s.

• Full-fat dairy (cheese, milk, yoghurt): if tolerated, these are easy ways to boost vitamin A.

  
  

Also remember: fat is essential for absorbing vitamin A, so embrace healthy fats alongside your retinol sources in order to absorb Vitamin A more efficiently.

The viral retinol salad isn’t harmful — in fact, it’s a great way to eat more veggies and healthy fats and even tastes 10/10. But it’s not a reliable source of true retinol.

For optimal skin, hormone, and immune health, focus on bioavailable vitamin A from food, and if you're curious about your conversion genes, consider nutrigenomic testing to personalise your approach.

When it comes to nutrition, it’s not just what you eat — it’s what your body can actually absorb.