howtosupplement
Heart/Beauty/Longevity

Lycopene

Tomato carotenoid that may modestly support blood pressure and skin UV resilience in adults with low tomato intake.

Lycopene

Lycopene

48
score
B
evidence
Safe
risk
Quick Take

Useful for modest heart and skin-photoprotection support, but expect subtle effects rather than a dramatic change.

Lycopene is a red carotenoid concentrated in tomatoes and tomato paste, with smaller amounts in watermelon, pink grapefruit, and guava. After absorption with fat, it helps quench reactive oxygen species and may reduce LDL oxidation and related inflammatory signaling. Human studies suggest modest benefits for systolic blood pressure, UV-induced skin redness, and some vascular risk markers. It is most relevant for adults who eat few cooked tomato foods or want food-based support for long-term heart and skin health.

Proven Benefits

01
Reduces UV-induced skin redness
02
Lowers systolic blood pressure
03
May improve endothelial function
04
May reduce oxidized LDL
05
May modestly lower PSA
06
May lower C-reactive protein
07
May improve fasting glucose

Protocol

Amount
10-20 mg
Frequency
Once daily
When
With a meal containing fat; oil-based softgels absorb better than taking dry capsules on an empty stomach.

Onset Time

4-8 weeks for vascular and skin effects; longer for prostate markers.

Who Should Consider

Adults with low tomato intake
Adults with high-normal blood pressure
Adults with frequent sun exposure
People focused on cardiometabolic prevention
Men interested in prostate-health nutrition

Food Sources

  • Tomato paste (~10-15 mg per 2 tbsp)
  • Cooked tomato sauce (~10-20 mg per 1 cup)
  • Watermelon (~10-12 mg per 2 cups diced)
  • Pink grapefruit (~2-3 mg per half fruit)
  • Guava (~4-6 mg per fruit)
  • Canned tomatoes (~5-7 mg per 1 cup)

How It Works

Lycopene is a fat-soluble carotenoid that accumulates in LDL particles, skin, and some tissues. It quenches singlet oxygen and other reactive species, which may reduce lipid oxidation, dampen inflammatory signaling, and modestly improve endothelial function.

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