What is lycopene good for?
Lycopene is a type of organic compound known as a carotenoid. The name is derived from Lycopersicon, a genus of several species of tomato plant, with tomatoes being the primary source of lycopene, although it can also be found in several other colored fruits with flesh of the same red-orange hue, such as watermelons and grapefruits, and its vivid red color also makes it useful as a food coloring.
However, aside from its vivid color, the most interesting aspect of lycopene is its dense antioxidant content and associated health benefits.
Lycopene for skin health
For example, lycopene seems to be rather beneficial to skin health, and can help reduce sensitivity to sun exposure, much in the same way that beta-carotene and zeaxanthin can. In fact, lycopene serves as an intermediary in the biosynthesis of beta-carotene.
A 12-week study found that participants who were exposed to ultraviolet rays before and after consuming 16mg of lycopene in the form of tomato paste had less severe skin reactions when compared to the group that took a placebo. Another study of similar duration and dosage concluded that lycopene supplementation is able to reduce the intensity of skin inflammation following ultraviolet exposure by up to 50%.
However, it should be mentioned that the level of protection offered by lycopene is not sufficient to protect against sunburn, regardless of dose.
Lycopene for bone health
Research also suggests that lycopene is beneficial for bone health. In one study performed in 2020, lycopene was observed to directly affect bone tissue production, and was involved in the regulation of genes that affect bone density, resulting in overall stronger bones.
Lycopene for cardiovascular health
One 10-year study found that diets that are rich in lycopene were linked to a reduction of up to 26% in the risk of developing heart disease, while a more recent review concluded that high blood levels of lycopene are associated with a massive 31% reduction in the risk of suffering a stroke.
High levels of lycopene in the blood could also improve symptoms for people suffering from metabolic syndrome, a health condition that increases the chance of developing heart disease. One study performed over 10 years involving people with metabolic syndrome found that those participants with the highest levels of lycopene in their blood had almost a 40% reduction in the risk of dying prematurely.
It is thought that these significant improvements to cardiovascular health are attributed to lycopene's antioxidant properties, and its ability to combat oxidative stress, as well as its ability to regulate cholesterol levels.
Lycopene for cancer prevention
These same antioxidant properties are being studied for their potential as a weapon in the fight against cancer. So far, several animal and in vitro studies have shown that lycopene is able to inhibit tumor growth, and prevent the spread of cancer cells for specific types of cancer.
Several long-term studies in humans have also observed a direct link between high intake of lycopene and a significant decrease in the risk of developing lung cancer and prostate cancer.
One particular study that lasted 23 years featuring over 46,000 men found that those who consumed lycopene-rich tomato sauce at least twice a week had a staggering 30% reduced likelihood of developing prostate cancer, compared to the group who consumed less than one serving of tomato sauce per month.
When should I take lycopene?
There does not currently appear to be a consensus regarding the best time of day for taking lycopene, however most manufacturers recommend taking it with a meal.
What does lycopene combine well with?
Lycopene with saw palmetto and selenium, for inflammation and urinary tract health
One study revealed that when lycopene was combined with saw palmetto extract and selenium, there was an increased anti-inflammatory effect and an improvement in urinary flow in people diagnosed with benign prostatic hyperplasia (BPH), than when these supplements were taken individually.
What are natural sources of lycopene?
If you are interested in achieving your daily lycopene intake through your diet, rich sources of lycopene include:
- Tomatoes
- Guavas
- Apricots
- Pink grapefruits
- Papayas
- Watermelons
- Baked beans
Sun-dried tomatoes in particular appear to have the highest concentration of lycopene at 45mg/100g, with tomato purée in a distant second at around 22mg/100g.
Lycopene data sources & further reading
Last updated by Asklepios on 30th January, 2025