Lycopene
Lycopene
Snapshot
Lycopene is a potent carotenoid antioxidant found in red fruits and vegetables, supporting cellular health, cardiovascular function, and skin protection against UV damage.
What is Lycopene?
Lycopene is a non-provitamin A carotenoid responsible for the red pigment in tomatoes, watermelons, and pink grapefruit; it neutralizes free radicals and reduces oxidative stress.
Where It Comes From
Rich sources include cooked tomatoes, tomato sauce, watermelon, papaya, and pink grapefruit; supplements provide concentrated tomato or algae-derived lycopene extracts.
Key Nutrients & Compounds
Supplemental lycopene supplies high-potency antioxidant molecules that integrate into cell membranes, protecting lipids and DNA from oxidative damage.
Health Benefits
Lycopene supports cardiovascular health by improving lipid profiles and reducing LDL oxidation; may reduce prostate cancer risk; and protects skin from UV-induced damage.
Recommended Dosage
Typical supplemental dosages range from 5 to 15 mg daily, taken with meals containing fat for optimal absorption.
How to Use It
Take lycopene supplements with a fat-containing meal; dietary sources are better absorbed when tomatoes are cooked or processed with oil.
Who Should Use It?
Individuals seeking antioxidant support, cardiovascular protection, or prostate health; those with high sun exposure may benefit from additional skin protection.
Possible Interactions or Cautions
Generally safe; may discolor skin at very high doses (lycopenodermia); consult a healthcare provider if on cholesterol-lowering medications.
Final Thoughts
Lycopene is a powerful antioxidant with diverse health benefits, making it a valuable addition to both diet and targeted supplementation.
Scientific Studies
Rao AV, Agarwal S. Role of antioxidant lycopene in cancer and heart disease. J Am Coll Nutr. 2000;19(5):563–569. https://doi.org/10.1080/07315724.2000.10718984
Sesso HD, et al. Tomato-based food products and cardiovascular disease risk in women. JAMA. 2003;290(1):49–55. https://doi.org/10.1001/jama.290.1.49
Giovannucci E. Tomatoes, tomato-based products, lycopene, and cancer: review of the epidemiologic literature. J Natl Cancer Inst. 1999;91(4):317–331. https://doi.org/10.1093/jnci/91.4.317