{"id":35787,"date":"2025-06-19T17:36:47","date_gmt":"2025-06-19T21:36:47","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35787"},"modified":"2025-07-29T12:37:54","modified_gmt":"2025-07-29T16:37:54","slug":"lycopene","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/lycopene\/","title":{"rendered":"What Is Lycopene\u2014And Should You Be Getting More Of It?"},"content":{"rendered":"<p>With summer just around the corner, more people are turning to nutrients that help protect their skin\u2014and their cells\u2014from oxidative stress. One standout is <a href=\"https:\/\/www.vitaminshoppe.com\/p\/lycomato-lycopene-15-mg-60-softgels\/vs-1778\">lycopene<\/a>, a powerhouse antioxidant found in tomatoes, watermelon, and other red-hued produce.<\/p>\n<p><span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">If you\u2019re not intentionally including it in your diet, you might be missing out on one of nature\u2019s most potent bodyguards.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ahead, we brief you on the basics of lycopene, plus how to make the most of it through diet and supplementation.<\/span><\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS<\/strong>: <a href=\"https:\/\/www.topnutritioncoaching.com\/registered-dietitians#alexis-law\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Alexis Law<\/span><\/a><span style=\"font-weight: 400;\">, R.D., is a registered dietitian with Top Nutrition Coaching and <a href=\"https:\/\/letsliveitup.com\/pages\/lena-bakovic\" target=\"_blank\" rel=\"noopener\">Lena Bakovic<\/a>, R.D.N. is a registered dietitian nutritionist.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>What Is Lycopene Exactly?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Lycopene is a carotenoid\u2014a type of plant pigment with antioxidant properties\u2014that gives certain fruits and vegetables their red or pink color. L<\/span><span style=\"font-weight: 400;\">ike 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike beta-carotene, however, lycopene isn\u2019t converted into vitamin A. Instead, it\u2019s prized for its <\/span><span style=\"font-weight: 400;\">direct antioxidant activity<\/span><span style=\"font-weight: 400;\"> and its ability to accumulate in organs like the skin, liver, adrenal glands, and prostate, according to <\/span><span style=\"font-weight: 400;\">Lena Bakovic<\/span><span style=\"font-weight: 400;\">, R.D.N. This makes it especially beneficial for men\u2019s health, older adults, and sun defense, but &#8220;really, anyone seeking to increase their antioxidant intake to help support healthy aging and general health and wellness can benefit from lycopene,&#8221; says Bakovic. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, an article published in the journal <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8868303\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Antioxidants<\/span><\/i><\/a><span style=\"font-weight: 400;\"> claims that lycopene&#8217;s unique chemical structure &#8220;has made it the most potent single oxygen and free radical scavenger among 600 naturally occurring carotenoids.&#8221;<\/span><\/p>\n<p>These wide-ranging benefits are why lycopene has earned a reputation as one of the most powerful carotenoids for overall health.<\/p>\n<h2><strong>Top Benefits of Lycopene<\/strong><\/h2>\n<p>One of the most well-documented benefits of lycopene is how it can support heart health. <span style=\"font-weight: 400;\"><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8880080\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> consistently show that lycopene may help maintain healthy cholesterol levels, support blood vessel function and circulation, and protect cells from oxidative stress\u2014all of which contribute to cardiovascular wellness.<\/span><\/p>\n<p><strong>Read More: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/popular-antioxidant-supplements\/\"><strong>5 Antioxidant Supplements To Prioritize For Head-To-Toe Health<\/strong><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Beyond its cardiovascular benefits, here&#8217;s more about lycopene&#8217;s positive effects on cellular function, skin defenses, and more.<\/span><\/p>\n<h3><b style=\"font-size: 1rem;\">Cellular and Skin Protection<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">One of lycopene\u2019s 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\u2019s no substitute for sunscreen, lycopene may offer added nutritional support for your skin barrier, according to Bakovic.<\/span><\/p>\n<h3><b style=\"font-size: 1rem;\">Prostate and Reproductive Health<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Lycopene has been shown to concentrate in the prostate gland, and <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7464847\/\">studies<\/a> suggest it may play a role in maintaining healthy tissue function in areas like the <\/span><span style=\"font-weight: 400;\">prostate<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, in a randomized, double-blind, placebo-controlled <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-019-02091-5\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> out of the University of Sheffield, researchers observed a boost in fast progressive sperm and improvements in sperm morphology\u2014two key indicators of sperm quality\u2014after healthy men took 14 mg of lactolycopene daily for 12 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><b style=\"font-size: 1rem;\">Eye Health and Cognitive Function<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">As an antioxidant, lycopene may also help <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11179732\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">support the delicate tissues of the eyes and brain<\/span><\/a><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6558668\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">maintaining cognitive function<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some observational studies have linked higher lycopene levels to <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34644233\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">better cognitive performance<\/span><\/a><span style=\"font-weight: 400;\"> and a reduced risk of neurodegenerative diseases.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/early-signs-of-cognitive-decline\/\">6 Early Warning Signs Of Cognitive Decline\u2014And What You Can Do<\/a><\/strong><\/p>\n<h3><b style=\"font-size: 1rem;\">Metabolic Dysfunction<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Lycopene has been <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11179732\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">studied<\/span><\/a><span style=\"font-weight: 400;\"> for its role in supporting metabolic function and helping the body manage oxidative stress, a factor in many chronic conditions. It&#8217;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. <\/span>Its ability to reduce oxidative stress is one of the reasons lycopene benefits are being explored across a wide range of chronic metabolic conditions.<\/p>\n<h2><strong>Who Can Benefit Most From Lycopene?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">You don\u2019t have to have a specific health goal to benefit from lycopene. That said, Law and Bakovic say lycopene may be especially useful for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with fair or sun-sensitive skin who want to help reduce sun-induced skin aging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those with heart health concerns, like high cholesterol or high blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Men over 40 who want to support their prostate health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those looking to boost fertility and reproductive function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anyone exposed to high levels of oxidative stress, including smokers or frequent travelers<\/span><\/li>\n<\/ul>\n<h2><strong>Best Sources of Lycopene<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Lycopene is found primarily in <\/span><span style=\"font-weight: 400;\">red and pink-hued fruits and vegetables<\/span><span style=\"font-weight: 400;\">, with tomatoes being the most concentrated and studied source, says Bakovic. The <\/span><span style=\"font-weight: 400;\">top lycopene-rich foods<\/span><span style=\"font-weight: 400;\"> include t<\/span><span style=\"font-weight: 400;\">omato paste and sauce, cooked tomatoes, w<\/span><span style=\"font-weight: 400;\">atermelon, and p<\/span><span style=\"font-weight: 400;\">ink grapefruit. G<\/span><span style=\"font-weight: 400;\">uava, papaya, peaches, grapes, cherries, cranberries, and red bell peppers have less lycopene content, but can still contribute to overall intake.\u00a0<\/span><\/p>\n<h2><strong>Lycopene\u2019s Absorption Secret: Cooking + Fat<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s a fun fact that surprises a lot of people: Raw tomatoes aren\u2019t the best source of lycopene. That\u2019s because lycopene becomes more bioavailable (easier for your body to absorb and use) when the plant\u2019s cell walls are broken down\u2014or in other words, when it\u2019s cooked.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than eating raw tomatoes and other raw fruits and veggies, Bakovic explains that it&#8217;s better to eat these foods after they&#8217;re cooked to maximize absorption of lycopene. Examples of cooked\/heated dietary sources of lycopene can include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tomato paste or<\/span><span style=\"font-weight: 400;\">\u00a0sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sun-dried tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled watermelon<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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\u2014it\u2019s also a lycopene bioavailability goldmine.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/best-foods-to-grill-for-health\/\">Can Grilling Change The Nutrition Of Your Food?<\/a><\/strong><\/p>\n<h2><strong>Supplementing with Lycopene<\/strong><\/h2>\n<p>If your intake of tomato-based foods is low, supplements can help fill the gap so you don\u2019t miss out on the full spectrum of lycopene benefits. <span style=\"font-weight: 400;\">&#8220;If you\u2019re not eating tomato-based foods regularly, a lycopene supplement can be a helpful backup,&#8221; says Bakovic. Many supplements use lycopene from tomato extract, while some offer it as part of a broader carotenoid or antioxidant complex.<\/span><\/p>\n<p>When shopping for lycopene supplements, look for s<span style=\"font-weight: 400;\">tandardized doses (at least <\/span><span style=\"font-weight: 400;\">10 milligrams per serving<\/span><span style=\"font-weight: 400;\">). The Vitamin Shoppe brand offers a<\/span><span style=\"font-weight: 400;\">\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/p\/lycomato-lycopene-15-mg-60-softgels\/vs-1778\">softgel<\/a>\u00a0form that has been clinically studied and third-party tested.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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. &#8220;It&#8217;s always great to consume lycopene from foods because many of these foods have other nutrients and fiber that help to fight diseases,&#8221; says Law.\u00a0<\/span><\/p>\n<h2><strong>Final Thoughts on Lycopene<\/strong><\/h2>\n<p>If you\u2019re looking to support your skin, heart, or overall resilience, lycopene benefits are too good to ignore\u2014and this small but mighty nutrient deserves a spot in your summer (and year-round) routine.<\/p>\n<p><span style=\"font-weight: 400;\">Remember, cooking actually boosts lycopene\u2019s 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.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>With summer just around the corner, more people are turning to nutrients that help protect their skin\u2014and their cells\u2014from 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<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/lycopene\/\">Read More <span class=\"screen-reader-text\">What Is Lycopene\u2014And Should You Be Getting More Of It?<\/span><\/a><\/p>\n","protected":false},"author":264,"featured_media":35789,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,7,9],"tags":[],"class_list":["post-35787","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site 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