Lycopene can be found in fresh or canned fruits and vegetables, as well as snacks that have been sun-dried—though it’s worth noting any food that has had its skin and/or seeds removed will contain less lycopene. Thermal inputs (heat) used to process tomatoes into tomato products actually increases the bioavailability of lycopene. Additionally, eating some fat with or around the time of your lycopene consumption is a win win, since this carotenoid is intrinsically lipid soluble. You may also find lycopene in high-quality supplement formulas at milligram amounts (beware of sprinkling at microgram levels). “High dietary intake of lycopene has been shown to be beneficial for cardiovascular health,”* explains registered dietitian Jess Cording, M.S., R.D., CDN. She adds that there has been a lot of research on lycopene’s ability to improve heart health2 in both men and women with focused cardiovascular health-support needs.* Remember, lycopene has anti-inflammatory properties and reduces oxidative stress, which both contribute to the health and function of our eyes.* Additionally, lycopene has been shown to support vision in aging adults5—so you can add this carotenoid to your longevity toolbox!* Higher dietary intake of lycopene is associated with cognitive health maintenance8 while aging, and many studies demonstrate this phytonutrient helps balance oxidative stress as we age9 as well (another reason to add lycopene to your longevity toolbox).* Nutritional studies show diets high in fruits and vegetables—particularly antioxidant-rich produce—have a positive effect on bone mineral status11. Specific studies on lycopene reveal that increased lycopene intake results in increased total-body bone mineral content (BMC) and bone mineral density (BMD)—two imaging measures of bone health12.* While sufficient bone mineral density is important at all ages, lycopene is an especially important phytonutrient early in life and through early adulthood (when bone accrual is at its peak), as well as later in life to keep bones strong and healthy.* In addition to dietary sources, lycopene can be found in certain supplements, by itself or in multi-ingredient formulas (sometimes even in premium multivitamins). As nutrition scientist Ashley Jordan Ferira, Ph.D., RDN, previously shared with mbg, “Lycopene is an eager scavenger of free radicals, an action that has global significance in the body, across multiple organ systems, every day. And in mbg’s multi, our lycopene is extracted naturally and with care from red tomatoes (Lycopersicon esculentum).”* If you’re ready to tackle the antioxidant and anti-inflammatory properties it offers, the multifaceted health benefits of lycopene are compelling enough to incorporate it into your daily supplementation routine.* While Cording says there’s no official recommendation (like we have for carb, protein, fat, vitamins, and minerals) on the amount of lycopene a person should consume in a day, she notes that “current studies have shown benefits from about eight to 21 milligrams per day.” Ferira adds, “Just like with any nutrient or phytonutrient, the dosing for lycopene is specific to the health area studied. But it’s definitely playing in the 5-plus milligram range.”* Cording also warns that people who are taking calcium supplements should be aware that a concentrated dose of this macromineral (e.g., 500 milligrams) may decrease the absorption13 and bioavailability of lycopene when taken around the same time.
