Lycopene

botanical
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Lycopene is a naturally occurring carotenoid pigment found in various red fruits and vegetables. As an antioxidant, it helps neutralize free radicals that can damage cells and contribute to chronic disease. While it does not convert to Vitamin A, its fat-soluble nature means it is better absorbed when taken with fats. Research suggests lycopene contributes to cardiovascular well-being and prostate health. Its antioxidant properties may help protect LDL cholesterol from oxidation, a process involved in atherosclerosis. Studies also explore its potential protective effects against certain cancers, particularly prostate cancer, through effects on cell growth and oxidative stress. Lycopene also offers benefits for skin health by accumulating in the tissue to provide a degree of protection against UV-induced damage and environmental factors. Regular intake may support a healthy complexion and support the body’s defenses against aging and disease.

Natural sources
Tomatoes (especially cooked or processed forms like paste, sauce, and juice)WatermelonPink grapefruitGuavaPapayaRed bell peppersApricots

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Timing & Intake
AnytimeWith foodTake with Fat-containing meal
Taking lycopene with a meal containing dietary fat significantly improves its absorption and bioavailability. There are no other specific timing restrictions.
Optimal Dosage
Minimum15 mg
Maximum45 mg
Safety & Toxicity
4 safety notes
  • Pregnant or breastfeeding women should consult a healthcare professional before use.
  • Individuals with pre-existing medical conditions should consult a healthcare professional.
  • Do not exceed recommended dosage.
  • If you experience unusual symptoms, discontinue use and consult a doctor.
Goals
Cardiovascular Support
Cardiovascular Support
Impact
High effect
Typical dose:5–30 mg

Lycopene concentrates in tissues like the adrenal glands, liver, and testes, but its primary cardiovascular benefit comes from its powerful antioxidant capacity. It effectively quenches free radicals, reduces the oxidation of LDL cholesterol (a key step in plaque formation), and has been shown in clinical studies to improve the flexibility and function of blood vessel linings, supporting healthy blood pressure.

Focuses on
CholesterolCirculationArtery Health
Most relevant for
Adults seeking to support vascular health and maintain healthy blood pressure through antioxidant supplementation.

Potential benefits

  • Systolic Pressure Support.Meta-analyses indicate that daily lycopene intake, particularly at doses above 12mg, may help lower systolic blood pressure in individuals with elevated baseline levels.
  • Vascular Flexibility.Clinical trials show that lycopene supplementation can improve flow-mediated dilation, which measures the ability of blood vessels to relax and support healthy circulation.
  • Oxidative Stress Reduction.Research suggests lycopene may lower markers of oxidative damage, such as malondialdehyde and oxidized LDL, which are factors in cardiovascular risk.

Limitations

  • Formulation Dependency.Several studies found cardiovascular benefits from tomato-based extracts or juices but observed no significant effect when using isolated synthetic lycopene.
  • Inconsistent Lipid Results.While some meta-analyses show improvements in LDL or HDL cholesterol, others found no significant effect on total cholesterol or triglycerides.
  • Variable Outcomes.Protective effects against cardiovascular mortality may differ based on health profiles, such as body mass index, with some studies showing mixed results in populations with obesity.
Things to consider

Bioavailability varies significantly by product form; highly bioavailable or lycosome-formulated versions may be more effective than standard preparations.

Study evidence

68 studies

Lycopene-rich foods and higher blood lycopene levels are associated with better cardiovascular health, but supplement trials give inconsistent results. Some preparations improve blood pressure or vessel function, yet the available evidence does not establish that lycopene supplements prevent heart attacks or strokes.

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Skin Health
Skin Health
Impact
High effect
Typical dose:5–15 mg

Lycopene is a carotenoid antioxidant that accumulates in the skin, helping to neutralize free radicals generated by UV radiation. This internal photoprotection can reduce photodamage and support the skin's natural defense mechanisms, contributing to a more resilient complexion.

Focuses on
Sun ProtectionClear Skin
Most relevant for
Adults seeking to enhance their skin's internal defense against environmental stressors like UV light.

Potential benefits

  • UV Damage Defense.Lycopene may help neutralize free radicals and reduce markers of oxidative stress in skin tissue caused by ultraviolet radiation.
  • Reduced Skin Redness.Some studies indicate that consistent intake of tomato-derived lycopene can modestly decrease skin reddening after sun exposure.
  • Support for Skin Proteins.Lycopene may help protect collagen-related proteins and mitochondrial DNA from UV-induced degradation.

Limitations

  • Inconsistent Findings.A meta-analysis of clinical trials found no significant improvement in sunburn thresholds or visible photoaging from lycopene supplementation.
  • Preparation Matters.Beneficial effects are more frequently observed with lycopene-rich tomato foods than with isolated supplement capsules.
  • Delayed Onset.Protective effects require at least 8 to 12 weeks of daily intake to allow the carotenoid to accumulate in skin tissue.
Things to consider

Dietary lycopene provides significantly less protection than topical sunscreen and should not be used as a substitute for primary sun protection methods.

Study evidence

20 studies

Lycopene may modestly reduce some signs of ultraviolet-related skin damage, especially in tomato-based preparations, but results are inconsistent. The evidence does not establish reliable protection from sunburn or skin aging with lycopene supplements, and observed effects are far weaker than sunscreen protection.

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Eye Health
Eye Health
Impact
Moderate effect
Typical dose:6–20 mg

Lycopene is a powerful antioxidant that accumulates in ocular tissues, including the ciliary body and retinal pigment epithelium. It helps protect the retina and lens by quenching free radicals generated by UV and blue light exposure, offering complementary protection against oxidative stress.

Focuses on
Macular DefenseRetina
Most relevant for
Middle-aged and older adults seeking to support long-term eye health through carotenoid intake.

Potential benefits

  • Macular health association.Unconfirmed. High blood levels of lycopene are linked to a lower risk of age-related macular degeneration, though it is unproven if supplements provide the same effect.
  • Lens clarity support.Unconfirmed. Higher circulating lycopene levels are associated with a reduced risk of certain cataracts, but clinical trials are lacking to confirm this benefit.
  • Oxidative stress defense.Unconfirmed. As an antioxidant carotenoid, it may help protect ocular tissues from light-induced damage, though direct visual improvements are not established.

Limitations

  • Observational evidence only.Findings are based on nutritional status and associations; clinical trials using lycopene supplements have not yet confirmed these benefits for vision.
  • Not a curative treatment.There is no evidence that lycopene can restore lost vision or reverse the progression of existing age-related eye conditions.
  • Demographic variances.Some research indicates that the protective associations for eye health may be more significant in women than in men.

Study evidence

5 studies

Higher blood lycopene levels are associated with a lower likelihood of age-related macular degeneration and some cataracts. These findings concern nutritional status, not supplement treatment, and do not establish that taking lycopene improves vision or prevents eye disease.

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Longevity
Longevity
Impact
Moderate effect
Typical dose:10–30 mg

Lycopene is a powerful free-radical scavenger that concentrates in tissues like the skin, liver, and prostate. It provides cellular protection against oxidative stress, a key factor in aging. Its demonstrated ability to help mitigate photodamage to the skin makes it a valuable supplement for preserving skin health over time.

Focuses on
DNA RepairAntioxidantsSkin AgeingMetabolic Ageing
Most relevant for
Individuals looking to complement topical sun protection and support cellular defense against age-related oxidative stress.

Potential benefits

  • Skin Photoprotection.Oral lycopene may help protect skin from UV-induced damage by reducing redness and inhibiting enzymes that break down collagen structures.
  • Cellular DNA Protection.Supplementation has been shown to reduce oxidative DNA damage in white blood cells, which is a key marker of cellular aging.
  • Biological Aging Markers.Unconfirmed. Higher blood levels are linked to slower biological age acceleration in population studies, but the benefit of lycopene supplements for slowing overall aging is currently unproven.

Limitations

  • Supplement vs. Whole Food.Many skin benefits were observed using tomato-based products; it is unclear if isolated lycopene supplements provide the same level of efficacy.
  • Causality in Longevity.Evidence linking lycopene to reduced mortality is primarily observational and cannot prove that supplementation extends human lifespan.
  • Limited Cognitive Evidence.While associated with lower brain pathology in cohort studies, clinical trials have not yet confirmed that lycopene prevents age-related cognitive decline.
Things to consider

High blood levels of lycopene were associated with an increased risk of cataracts in one case-control study of older adults.

Study evidence

11 studies

Lycopene and lycopene-rich tomato products may reduce some signs of sun-related skin damage, but the available research does not establish slower overall aging. Links between lycopene status and longevity are observational, and food or topical findings do not automatically apply to supplements.

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Inflammation
Inflammation
Impact
Situational effect
Typical dose:10–20 mg

Lycopene excels at neutralizing singlet oxygen and other free radicals, making it particularly beneficial for reducing oxidative stress-driven inflammation, such as that affecting the skin from UV exposure or in metabolic conditions. Its role is supportive and antioxidant-focused.

Focuses on
Inflammation LevelsAntioxidantsMetabolic Inflammation
Most relevant for
Adults looking to manage biomarkers of vascular or systemic inflammation linked to oxidative stress.

Potential benefits

  • Systemic Marker Support.Meta-analyses indicate that lycopene may help lower Interleukin-6 (IL-6) and C-reactive protein (CRP), key markers used to measure systemic inflammation.
  • Vascular Inflammation.Studies show that lycopene may reduce adhesion molecules like VCAM-1 and ICAM-1, which are indicators of inflammation within the blood vessel lining.
  • Oxidative Stress Reduction.By neutralizing free radicals, lycopene helps lower markers of oxidative injury, which is a primary driver of chronic low-grade inflammation.

Limitations

  • Mixed Clinical Evidence.Several large trials in healthy or overweight adults found no significant effect on standard inflammatory markers or cardiovascular risk factors.
  • Food vs. Supplement Differences.Some observed benefits are specific to tomato-based foods, which contain other nutrients that may contribute more to anti-inflammatory effects than isolated lycopene.
  • Biomarker Focus.Research primarily tracks changes in laboratory blood markers; there is limited evidence that these changes lead to the direct relief of inflammatory symptoms.
Things to consider

Studies typically utilize doses between 10mg and 45mg daily. Lower blood levels of lycopene are often seen in individuals with high inflammation, suggesting the body may deplete antioxidant stores during inflammatory processes.

Study evidence

15 studies

Lycopene may lower selected inflammation markers, but human supplementation results are inconsistent. Benefits reported with tomato foods or locally applied dental gels do not establish a broad anti-inflammatory effect from oral lycopene, and marker changes do not necessarily mean improved health outcomes.

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Studies

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Sources

Up to five highest-ranked published examples per goal. Study counts and charts include all published studies for the connection.

  1. Effects of lycopene intake on HDL-cholesterol and triglyceride levels: A systematic review with meta-analysis.
    Inoue T; Yoshida K; Sasaki E; Aizawa K; Kamioka H · Journal of food science · 2021
    Meta-analysis854 participants11 studies pooledCardiovascular Support
  2. Improvement of vascular endothelial function by intake of lycopene-rich tomato juice in healthy adults: a randomized, placebo-controlled, double-blind, parallel-group comparative study.
    Yoshida K; Nakazawa Y; Takahashi S; Suzuki S · Food & function · 2025
    Randomized trial75 participantsCardiovascular Support
  3. Tomato and lycopene supplementation and cardiovascular risk factors: A systematic review and meta-analysis.
    Cheng HM; Koutsidis G; Lodge JK; Ashor A; Siervo M; Lara J · Atherosclerosis · 2017
    Meta-analysis21 studies pooledCardiovascular Support
  4. Lycopene and tomato and risk of cardiovascular diseases: A systematic review and meta-analysis of epidemiological evidence.
    Cheng HM; Koutsidis G; Lodge JK; Ashor AW; Siervo M; Lara J · Critical reviews in food science and nutrition · 2019
    Meta-analysis25 studies pooledCardiovascular Support
  5. Lycopene and risk of cardiovascular diseases: A meta-analysis of observational studies.
    Song B; Liu K; Gao Y; Zhao L; Fang H; Li Y; Pei L; Xu Y · Molecular nutrition & food research · 2018
    Meta-analysis14 studies pooledCardiovascular Support
  6. Systemic and skin-targeting beneficial effects of lycopene-enriched ice cream: A pilot study.
    Chernyshova MP; Pristenskiy DV; Lozbiakova MV; Chalyk NE; Bandaletova TY; Petyaev IM · Journal of dairy science · 2019
    Randomized trialSkin Health
  7. Topical lycopene emulgel significantly improves biophysical parameters of human skin.
    Sohail M; Muhammad Faran Ashraf Baig M; Akhtar N; Chen Y; Xie B; Li B · European journal of pharmaceutics and biopharmaceutics : official journal of Arbeitsgemeinschaft fur Pharmazeutische Verfahrenstechnik e.V · 2022
    Clinical trialSkin HealthLongevity
  8. Supplementation with tomato-based products increases lycopene, phytofluene, and phytoene levels in human serum and protects against UV-light-induced erythema.
    Aust O; Stahl W; Sies H; Tronnier H; Heinrich U · International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition · 2005
    Randomized trialSkin Health
  9. Association of Vitamin A Intake With Cutaneous Squamous Cell Carcinoma Risk in the United States.
    Kim J; Park MK; Li WQ; Qureshi AA; Cho E · JAMA dermatology · 2024
    Cohort study123,570 participantsSkin Health
  10. β-Carotene and other carotenoids in protection from sunlight.
    Stahl W; Sies H · The American journal of clinical nutrition · 2013
    Narrative reviewSkin Health
  11. The Associations of Plasma Carotenoids and Vitamins With Risk of Age-Related Macular Degeneration: Results From a Matched Case-Control Study in China and Meta-Analysis.
    Jiang H; Fan Y; Li J; Wang J; Kong L; Wang L; Li Z; Ma M; Shi X; Liu S; Shi J; Zhu H; Liu X; Ma L · Frontiers in nutrition · 2022
    Meta-analysis9 studies pooledEye Health
  12. Serum carotenoids and risk of age-related macular degeneration in a chinese population sample.
    Zhou H; Zhao X; Johnson EJ; Lim A; Sun E; Yu J; Zhang Y; Liu X; Snellingen T; Shang F; Liu N · Investigative ophthalmology & visual science · 2011
    Case-control study263 participantsEye Health
  13. Serum antioxidants and age-related macular degeneration in a population-based case-control study.
    Mares-Perlman JA; Brady WE; Klein R; Klein BE; Bowen P; Stacewicz-Sapuntzakis M; Palta M · Archives of ophthalmology (Chicago, Ill. : 1960) · 1995
    Case-control study334 participantsEye Health
  14. Association between serum carotenoid concentrations and risk of major age-related eye diseases among middle-aged and older adults.
    Che S; Ma Y; Cao J · Frontiers in medicine · 2025
    Cross-sectional study1,478 participantsEye Health
  15. Plasma antioxidant vitamins and carotenoids and age-related cataract
    Gale CR, Hall NF, Phillips DI, Martyn CN · Ophthalmology · 2001
    Cross-sectional study372 participantsEye Health
  16. Modification of lymphocyte DNA damage by carotenoid supplementation in postmenopausal women.
    Zhao X; Aldini G; Johnson EJ; Rasmussen H; Kraemer K; Woolf H; Musaeus N; Krinsky NI; Russell RM; Yeum KJ · The American journal of clinical nutrition · 2006
    Randomized trial37 participantsLongevity
  17. Associations of different isomeric forms of serum lycopene with cardiovascular disease and all-cause mortality.
    Zhang Y; Zhai X; Chai H; Liu K; Ma W; Li S; Zeng J; Yang M; Zhou F; Zheng S; Wu X; Xiang B; Cao J; Eshak ES; Jiang C · International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition · 2024
    Cohort study7,452 participantsLongevity
  18. Associations between dietary carotenoid and biological age acceleration: insights from NHANES 2009-2018.
    Chen X; He C; Yu W; Ma L; Gou S; Fu P · Biogerontology · 2024
    Cross-sectional study19,280 participantsLongevity
  19. Biological Aging Mediates the Associations Between Multiple Serum Micronutrients and All-Cause Mortality Among U.S. Adults.
    Bian C; Wang W; Wu Z; Zhang H; Wen C; Zhong K; Yang R; Zhong Q · Biological trace element research · 2026
    Cohort study6,387 participantsLongevity
  20. Carotenoids supplementation and inflammation: a systematic review and meta-analysis of randomized clinical trials.
    Hajizadeh-Sharafabad F; Zahabi ES; Malekahmadi M; Zarrin R; Alizadeh M · Critical reviews in food science and nutrition · 2022
    Meta-analysis26 studies pooledInflammation
  21. Effects of lycopene supplementation on oxidative stress and markers of endothelial function in healthy men.
    Kim JY; Paik JK; Kim OY; Park HW; Lee JH; Jang Y; Lee JH · Atherosclerosis · 2011
    Randomized trial126 participantsInflammation
  22. Lycopene intervention reduces inflammation and improves HDL functionality in moderately overweight middle-aged individuals.
    McEneny J; Wade L; Young IS; Masson L; Duthie G; McGinty A; McMaster C; Thies F · The Journal of nutritional biochemistry · 2013
    Randomized trial54 participantsInflammation
  23. Lycopene-rich treatments modify noneosinophilic airway inflammation in asthma: proof of concept.
    Wood LG; Garg ML; Powell H; Gibson PG · Free radical research · 2008
    Randomized trial32 participantsInflammation
  24. Locally delivered antioxidant gel as an adjunct to nonsurgical therapy improves measures of oxidative stress and periodontal disease.
    Chandra RV; Srinivas G; Reddy AA; Reddy BH; Reddy C; Nagarajan S; Naveen A · Journal of periodontal & implant science · 2013
    Randomized trial31 participantsInflammation