6 Health Benefits Of Lycopene & Sources Of The Antioxidant*

Lycopene is a carotenoid found in red, pink, and orange produce—especially red tomatoes. Like all carotenoids, lycopene is a powerful phytonutrient (aka plant nutrient) with antioxidant and anti-inflammatory properties.*

Lycopene can be found in fresh or canned fruits and vegetables, as well as snacks that have been sun-dried—though it's worth noting any food that has had its skin and/or seeds removed will contain less lycopene. 

Thermal inputs (heat) used to process tomatoes into tomato products actually increases the bioavailability of lycopene. Additionally, eating some fat with or around the time of your lycopene consumption is a win win, since this carotenoid is intrinsically lipid soluble.

Clinical research has demonstrated heart-healthy effects for lycopene intake1 via foods (tomatoes specifically) and targeted supplementation.* Consuming tomatoes and tomato products has yielded cardioprotective benefits, specifically, improving LDL-cholesterol, cytokine, and blood flow, while lycopene supplementation has been shown to promote a healthy systolic blood pressure.*

At some point, you've probably been told to use a topical vitamin C or antioxidant serum on your skin to slow down natural aging and reduce fine lines and wrinkles. As it turns out, researchers have found that lycopene and beta-carotene are the main carotenoids (aka antioxidants) found in both skin and plasma, which explains why they're often used in skin care products. 

You've probably heard that carrots are good for your eyes at some point. As it turns out, beta-carotene doesn't have a monopoly on that health benefit, and there's another carotenoid in town. Yes, lycopene (and lutein and zeaxanthin) promotes eye health and visual acuity4.*  

Evidence shows that lycopene and other carotenoids play supporting roles in brain health and neuroprotection.* Research indicates that lycopene can promote cognition and memory6, largely due to its antioxidant properties and ability to reduce oxidative stress in tissue.* Its neuroprotective effects7 also include helping to balance levels of cytokines (proteins that signal the immune system).*

That's right, vitamin D and calcium shouldn't get all the credit for supporting your skeletal system—lycopene plays a role in bone health10 as well.*

When it comes to food, lycopene is potent in a number of red- and pink-hued fruits and vegetables. Dietitian Leslie Bonci, MPH, R.D., LDN, loves incorporating lycopene into her diet through tomatoes and tomato products, as well as pink grapefruits, blood oranges, papaya, pink guava, red carrots, and red peppers. When asked for her recommendations, Cording added persimmons and red cabbage to the list. 

In addition to dietary sources, lycopene can be found in certain supplements, by itself or in multi-ingredient formulas (sometimes even in premium multivitamins). As nutrition scientist Ashley Jordan Ferira, Ph.D., RDN, previously shared with mbg, "Lycopene is an eager scavenger of free radicals, an action that has global significance in the body, across multiple organ systems, every day. And in mbg's multi, our lycopene is extracted naturally and with care from red tomatoes (Lycopersicon esculentum)."*

If you're ready to tackle the antioxidant and anti-inflammatory properties it offers, the multifaceted health benefits of lycopene are compelling enough to incorporate it into your daily supplementation routine.*  

While Cording says there's no official recommendation (like we have for carb, protein, fat, vitamins, and minerals) on the amount of lycopene a person should consume in a day, she notes that "current studies have shown benefits from about eight to 21 milligrams per day." Ferira adds, "Just like with any nutrient or phytonutrient, the dosing for lycopene is specific to the health area studied. But it's definitely playing in the 5-plus milligram range."*