With summer just around the corner, more people are turning to nutrients that help protect their skin—and their cells—from oxidative stress. One standout is lycopene, a powerhouse antioxidant found in tomatoes, watermelon, and other red-hued produce.
Lycopene has been getting a lot of attention lately for being linked to health benefits ranging from sun protection to heart health and cognitive support. If you’re not intentionally including it in your diet, you might be missing out on one of nature’s most potent bodyguards.
Ahead, we brief you on the basics of lycopene, plus how to make the most of it through diet and supplementation.
- ABOUT OUR EXPERTS: Alexis Law, R.D., is a registered dietitian with Top Nutrition Coaching and Lena Bakovic, R.D.N. is a registered dietitian nutritionist.
What Is Lycopene Exactly?
Lycopene is a carotenoid—a type of plant pigment with antioxidant properties—that gives certain fruits and vegetables their red or pink color. Like beta-carotene (another type of antioxidant found in foods like carrots and sweet potatoes), lycopene helps neutralize free radicals, says Alexis Law R.D., registered dietitian with Top Nutrition Coaching. Free radicals are unstable molecules that can damage cells by stealing electrons, contributing to aging and diseases like diabetes and heart disease.
Unlike beta-carotene, however, lycopene isn’t converted into vitamin A. Instead, it’s prized for its direct antioxidant activity and its ability to accumulate in organs like the skin, liver, adrenal glands, and prostate, according to Lena Bakovic, R.D.N. This makes it especially beneficial for men’s health, older adults, and sun defense, but “really, anyone seeking to increase their antioxidant intake to help support healthy aging and general health and wellness can benefit from lycopene,” says Bakovic.
In fact, an article published in the journal Antioxidants claims that lycopene’s unique chemical structure “has made it the most potent single oxygen and free radical scavenger among 600 naturally occurring carotenoids.”
These wide-ranging benefits are why lycopene has earned a reputation as one of the most powerful carotenoids for overall health.
Top Benefits of Lycopene
One of the most well-documented benefits of lycopene is how it can support heart health. Studies consistently show that lycopene may help maintain healthy cholesterol levels, support blood vessel function and circulation, and protect cells from oxidative stress—all of which contribute to cardiovascular wellness.
Read More: 5 Antioxidant Supplements To Prioritize For Head-To-Toe Health
Beyond its cardiovascular benefits, here’s more about lycopene’s positive effects on cellular function, skin defenses, and more.
Cellular and Skin Protection
One of lycopene’s standout benefits is its ability to help the skin cope with UV-related stress. Research suggests it may support skin health by reducing visible redness from sun exposure when consumed regularly over time. While it’s no substitute for sunscreen, lycopene may offer added nutritional support for your skin barrier, according to Bakovic.
Prostate and Reproductive Health
Lycopene has been shown to concentrate in the prostate gland, and studies suggest it may play a role in maintaining healthy tissue function in areas like the prostate.
Meanwhile, in a randomized, double-blind, placebo-controlled study out of the University of Sheffield, researchers observed a boost in fast progressive sperm and improvements in sperm morphology—two key indicators of sperm quality—after healthy men took 14 mg of lactolycopene daily for 12 weeks.
These early findings suggest lycopene could help support sperm health and reproductive function, especially through its antioxidant activity. More research is needed, particularly in men with fertility concerns, but the potential is promising.
Eye Health and Cognitive Function
As an antioxidant, lycopene may also help support the delicate tissues of the eyes and brain by reducing oxidative stress, which describes the cellular damage caused by free radicals that accumulate from environmental exposures, poor diet, and natural aging, says Bakovic.
As a potent carotenoid, lycopene is believed to support healthy aging by promoting brain and eye health over time. Its antioxidant properties may help protect cells from oxidative stress, which is thought to play a role in maintaining cognitive function.
Some observational studies have linked higher lycopene levels to better cognitive performance and a reduced risk of neurodegenerative diseases.
Read More: 6 Early Warning Signs Of Cognitive Decline—And What You Can Do
Metabolic Dysfunction
Lycopene has been studied for its role in supporting metabolic function and helping the body manage oxidative stress, a factor in many chronic conditions. It’s also been shown to alleviate metabolic conditions that affect the bones, eyes, kidneys, liver, lungs, heart, and nervous system, due to its ability to fight oxidative stress. Its ability to reduce oxidative stress is one of the reasons lycopene benefits are being explored across a wide range of chronic metabolic conditions.
Who Can Benefit Most From Lycopene?
You don’t have to have a specific health goal to benefit from lycopene. That said, Law and Bakovic say lycopene may be especially useful for:
- People with fair or sun-sensitive skin who want to help reduce sun-induced skin aging
- Those with heart health concerns, like high cholesterol or high blood pressure
- Men over 40 who want to support their prostate health
- Those looking to boost fertility and reproductive function
- Anyone exposed to high levels of oxidative stress, including smokers or frequent travelers
Best Sources of Lycopene
Lycopene is found primarily in red and pink-hued fruits and vegetables, with tomatoes being the most concentrated and studied source, says Bakovic. The top lycopene-rich foods include tomato paste and sauce, cooked tomatoes, watermelon, and pink grapefruit. Guava, papaya, peaches, grapes, cherries, cranberries, and red bell peppers have less lycopene content, but can still contribute to overall intake.
Lycopene’s Absorption Secret: Cooking + Fat
Here’s a fun fact that surprises a lot of people: Raw tomatoes aren’t the best source of lycopene. That’s because lycopene becomes more bioavailable (easier for your body to absorb and use) when the plant’s cell walls are broken down—or in other words, when it’s cooked.
Rather than eating raw tomatoes and other raw fruits and veggies, Bakovic explains that it’s better to eat these foods after they’re cooked to maximize absorption of lycopene. Examples of cooked/heated dietary sources of lycopene can include:
- Tomato paste or sauce
- Sun-dried tomatoes
- Grilled watermelon
Another factor to consider is what you pair lycopene with. Because lycopene is fat-soluble, pairing it with a healthy fat (like olive oil, nuts, eggs, or avocado, for example) can significantly boost its absorption. For example, a classic Italian marinara made with tomatoes, olive oil, and garlic is not only delicious—it’s also a lycopene bioavailability goldmine.
Read More: Can Grilling Change The Nutrition Of Your Food?
Supplementing with Lycopene
If your intake of tomato-based foods is low, supplements can help fill the gap so you don’t miss out on the full spectrum of lycopene benefits. “If you’re not eating tomato-based foods regularly, a lycopene supplement can be a helpful backup,” says Bakovic. Many supplements use lycopene from tomato extract, while some offer it as part of a broader carotenoid or antioxidant complex.
When shopping for lycopene supplements, look for standardized doses (at least 10 milligrams per serving). The Vitamin Shoppe brand offers a softgel form that has been clinically studied and third-party tested.
Whole foods still have the edge when it comes to delivering synergistic nutrients, so aim for a combination of both dietary and supplemental lycopene if possible. “It’s always great to consume lycopene from foods because many of these foods have other nutrients and fiber that help to fight diseases,” says Law.
Final Thoughts on Lycopene
If you’re looking to support your skin, heart, or overall resilience, lycopene benefits are too good to ignore—and this small but mighty nutrient deserves a spot in your summer (and year-round) routine.
Remember, cooking actually boosts lycopene’s bioavailability, meaning your body absorbs more of it from processed or heated sources than from raw produce. Lycopene is also fat-soluble, so eating these foods with a bit of healthy fat can help your body absorb even more of it.