What is Lycopene?
Lycopene is a naturally occurring carotenoid, a pigment responsible for the red and pink coloration in fruits and vegetables such as tomatoes, watermelons, and pink grapefruits. It is a powerful antioxidant, which means it helps neutralize harmful free radicals in the body. This protective effect contributes to various health benefits, including reduced risk of certain chronic diseases.
Lycopene is especially noted for its potential role in preventing prostate cancer and cardiovascular diseases (more on this below). Unlike other nutrients, lycopene is more bioavailable to the body when consumed from processed tomato products like sauce and paste.
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How Much Lycopene Do You Need Per Day?
The optimal daily lycopene intake is not officially established, but studies suggest that consuming between 6 to 15 milligrams per day can offer health benefits. This is typically achieved through a diet rich in tomatoes and tomato-based products.
For instance, consuming one cup of tomato juice or a small bowl of tomato soup daily can meet this requirement. It’s important to maintain a balanced diet to ensure a comprehensive intake of various nutrients along with lycopene.
How Much Lycopene Is Found In One Tomato?
The lycopene content in tomatoes can vary depending on the variety and ripeness. On average, a medium-sized tomato (about 123 grams) contains approximately 3 to 5 milligrams of lycopene. [ref]
Processed tomato products like tomato sauce, paste, and ketchup often have higher concentrations of lycopene because the processing breaks down the tomato cell walls, making the lycopene more accessible. For instance, one tablespoon of tomato paste can contain around 4.6 milligrams of lycopene.
How Much Lycopene Is Found In Ketchup?
Ketchup is a concentrated source of lycopene due to the processing of tomatoes involved in its production. On average, one tablespoon (about 15 grams) of ketchup contains approximately 2.5 milligrams of lycopene. [ref]
This makes ketchup a convenient source for increasing dietary lycopene intake, although it’s important to consume it in moderation due to its sugar and salt content. For a healthier option, look for ketchup brands that offer reduced sugar and salt formulations.
What Does Lycopene Do for the Body?
Lycopene acts as a potent antioxidant, protecting cells from damage caused by free radicals. This antioxidant activity is associated with several health benefits, including a reduced risk of chronic diseases such as heart disease and certain types of cancer, particularly prostate cancer.
A meta-analysis published this year [2024] included 21 studies from five electronic databases. Results showed that tomato and lycopene supplementation significantly reduced skin erythema, pigmentation, and markers of skin damage while increasing skin thickness and density. Further, lycopene-rich products can prevent light-induced skin photodamage and photoaging, offering potential as endogenous sun protection and a nutraceutical for sun protection. [ref]
Is Lycopene Good for Hair?
Lycopene's antioxidant properties can benefit hair health by protecting hair follicles from oxidative stress, which can lead to hair damage and loss. Some studies suggest that lycopene can improve scalp health and promote hair growth by enhancing blood circulation and reducing inflammation.
However, direct scientific evidence linking lycopene specifically to hair growth is limited. Including lycopene-rich foods in your diet can contribute to overall nutritional support for healthy hair.
Does Lycopene Reduce An Enlarged Prostate?
Lycopene intake is often recommended for supporting prostate health. Studies suggest that consuming 10 to 15 milligrams of lycopene daily may help manage symptoms of benign prostatic hyperplasia (BPH) or an enlarged prostate.
According to a 2007 randomized Phase I clinical trial on lycopene supplementation and serum prostate-specific antigen (PSA). The lycopene group was supplemented with 30 mg/day and the serum PSA and lycopene levels were measured at randomization, 1 month, and 4 months. Results show that PSA lowering observed in short-term studies may be transient and not specific to lycopene. The study also noted that lowering serum PSA may not be a suitable endpoint for long-term lycopene supplementation studies for prostate cancer prevention. [ref]
A 2022 systematic review evaluated lycopene's benefits in cancer prevention and treatment based on 72 in vivo studies, including human and animal research, focusing on cancer incidence and treatment outcomes. Results show that most reviewed studies confirmed lycopene's anti-cancer activities, particularly in prostate cancer. [ref]
More studies are needed to establish this link more strongly.
Can Lycopene Lower Blood Pressure?
There is evidence to suggest that lycopene can help lower blood pressure. Its antioxidant properties contribute to the relaxation of blood vessels and improved endothelial function, which in turn can reduce hypertension.
Studies indicate that consuming about 15 milligrams of lycopene per day may have a beneficial effect on blood pressure levels. Including lycopene-rich foods in your diet, such as tomatoes, can be a natural way to support cardiovascular health.
Can Lycopene Whiten Skin?
While lycopene can enhance skin health and potentially improve complexion by protecting against UV damage and promoting skin cell regeneration, there is no strong evidence to suggest that lycopene can specifically whiten the skin.
According to a 2021 double-blind, placebo-controlled randomized trial a cream formulation containing 0.05% tomato lycopene and 3.45% wheat bran extract was applied twice daily with SPF 30 sunscreen by 22 melasma (hyperpigmentation) patients over three months. The study showed a significant reduction in MASI scores and skin discoloration in the intervention group compared to the placebo group, with improvements sustained one month post-treatment. The formulation demonstrated good physicochemical properties and no adverse effects, suggesting it is a safe and promising cosmetic treatment for melasma. [ref]
Can Lycopene Cause Constipation?
Lycopene itself is not known to cause constipation. In fact, tomatoes and other lycopene-rich foods are often part of a balanced diet that includes fiber, which can help prevent constipation. However, if lycopene supplements are taken in excessive amounts without adequate hydration or fiber intake, there could be digestive discomfort.
To support digestive health, it’s always best to consume lycopene as part of a varied diet rich in fruits, vegetables, and whole grains.
Can Lycopene Lower Blood Sugar?
Research suggests that lycopene might have a positive effect on blood sugar levels due to its antioxidant properties, which can reduce oxidative stress and inflammation, factors that contribute to insulin resistance.
While lycopene alone is not a treatment for diabetes, including lycopene-rich foods in a balanced diet can support overall metabolic health. Further studies are needed to establish a direct causal relationship between lycopene intake and blood sugar regulation.
Best Lycopene Brand
Selecting the best lycopene supplement brand involves considering factors such as purity, bioavailability, and third-party testing for quality assurance. Some well-regarded brands include Nature’s Way, NOW Foods, and Garden of Life, which offer lycopene supplements with verified potency and minimal additives.
It’s important to choose a product that fits your dietary preferences (e.g., vegan or non-GMO) and consult with a healthcare provider before starting any new supplement to ensure it meets your specific health needs.
