Lycopene

non-nutrient/non-botanical

Take with food

What is it

Lycopene is a red carotenoid pigment found primarily in tomatoes and tomato products, along with watermelon, pink grapefruit, and guava. Unlike most carotenoids, lycopene does not convert to vitamin A in the body, but it has substantial antioxidant activity.

How it works

Lycopene's deep red color and biological activity stem from its long polyene chain with 11 conjugated double bonds, the most of any common carotenoid. This structure makes it a potent quencher of singlet oxygen and a free radical scavenger. Lycopene does not have provitamin A activity because it lacks the beta-ionone ring structure required for vitamin A conversion. Lycopene is fat-soluble and absorbed in the small intestine with dietary fat. Heat processing (cooking) of tomatoes increases lycopene bioavailability by converting the trans isomer into more easily absorbed cis isomers. This is why cooked tomato products such as paste, sauce, and ketchup provide more bioavailable lycopene than raw tomatoes. After absorption, lycopene concentrates in the prostate, testes, adrenal glands, and skin. Tissue-specific accumulation in the prostate is the basis for much of the research interest in prostate health. Lycopene also modulates several signaling pathways including IGF-1 axis and may influence androgen metabolism.

Evidence for 5 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Prostate health (BPH, prostate cancer risk)

Grade C

Moderate evidence

Observational studies suggest higher dietary lycopene intake (especially from tomato products) is associated with reduced risk of prostate cancer. Intervention trials are more mixed. Effects on benign prostatic hyperplasia (BPH) symptoms are modest in some studies.

Cardiovascular markers

Grade C

Moderate evidence

Some meta-analyses suggest lycopene supplementation modestly reduces LDL cholesterol and may reduce blood pressure. Effects on hard cardiovascular outcomes are less clear.

Skin photoprotection

Grade C

Moderate evidence

Research suggests dietary lycopene, particularly from cooked tomato products, may modestly reduce UV-induced skin reddening. Does not replace sunscreen.

Male fertility / sperm quality

Grade C

Moderate evidence

Some small studies suggest lycopene may modestly improve sperm motility and count in subfertile men. Evidence is limited but biologically plausible given lycopene accumulation in testes.

Antioxidant / inflammation

Grade C

Moderate evidence

Studies suggest lycopene may reduce oxidative stress markers and certain inflammatory cytokines. Clinical relevance for chronic disease outcomes is unclear.

3 commercial forms

Natural lycopene (tomato extract)

Standardized extracts from tomatoes; contains primarily trans-lycopene.

Most common supplement form. Some products are standardized to other tomato carotenoids as well.

Synthetic lycopene

Chemically synthesized; identical molecular structure.

Less common in supplements. Used as a food colorant.

Lyc-O-Mato (branded tomato complex)

Combines lycopene with other tomato carotenoids and natural cofactors.

Used in many supplement formulations; marketed as more 'food-like' than isolated lycopene.

Dosage

There is no RDA for lycopene. Typical dietary intake in tomato-heavy diets provides 5 to 30 mg per day. Clinical studies have used 10 to 30 mg per day, with most evidence in the 15 to 30 mg range for prostate-related outcomes. Higher doses have been studied but offer no clearly increased benefit.

When and how to take it

WHEN: Take lycopene with a meal containing fat for optimal absorption. Lunch or dinner is typically practical. HOW: Cooking tomatoes with olive oil dramatically increases lycopene bioavailability. For supplements, take with a fat-containing meal. Daily consistency matters more than precise timing.

Food sources

Food	Amount	%DV
Tomato paste	2 tbsp	—
Tomato sauce	1/2 cup	—
Watermelon	1 cup	—
Pink grapefruit	1/2 fruit	—
Sun-dried tomatoes	1/4 cup	—
Ketchup	2 tbsp	—
Guava	1 cup	—
Papaya	1 cup	—

Safety

Lycopene has an excellent safety record. The most notable effect at very high intake is harmless orange-red skin discoloration (carotenodermia). High intake of tomato products has not been associated with toxicity. There is no established Tolerable Upper Intake Level. The EFSA established an Acceptable Daily Intake of 0.5 mg/kg body weight, primarily reflecting limited long-term safety studies of synthetic forms used as food colorants.

Who should be cautious

Lycopene from foods is considered safe in pregnancy and breastfeeding. Supplemental doses during pregnancy should be discussed with a clinician. People on anticoagulants should consult their doctor at high supplemental doses. Otherwise, no specific contraindications are well established.

Interactions

Lycopene has few documented drug interactions. Cholesterol-lowering medications and orlistat may reduce lycopene absorption. Beta-carotene supplementation may compete with lycopene for absorption. Some evidence suggests lycopene may interact with anticoagulants by enhancing antiplatelet activity at high doses.

Frequently asked questions

Are cooked tomatoes better than raw?⌄

Yes, for lycopene. Cooking breaks down cell walls and converts lycopene to more bioavailable cis isomers. Adding olive oil further improves absorption since lycopene is fat-soluble.

Can lycopene prevent prostate cancer?⌄

Observational studies suggest associations between high tomato/lycopene intake and lower prostate cancer risk. Intervention trial evidence is mixed. The American Cancer Society does not specifically recommend lycopene supplements for prevention.

Should I take a supplement or just eat tomatoes?⌄

A diet rich in tomato products (especially cooked with olive oil) can deliver 10 to 30 mg of lycopene daily, comparable to supplement doses. Whole-food sources also provide other beneficial carotenoids and nutrients.

Is lycopene safe?⌄

Yes. Lycopene has an excellent safety record. Very high intake may cause harmless orange-red skin discoloration. There is no established upper limit.

What dose should I take?⌄

Clinical studies typically use 10 to 30 mg per day. Higher doses do not have evidence of additional benefit. If supplementing, look for products specifying lycopene content.

References

Wikidata: Lycopene — Wikidata link
PubChem: Lycopene (CID 446925) — PubChem link

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Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you're pregnant, breastfeeding, on medications, or managing a chronic condition.