The Benefits of Lycopene

Originally published 06/28/2023. Updated for accuracy and relevancy on 06/06/2024

By OBGYN Dr. Kenosha Gleaton

Lycopene is a plant chemical that may have some beneficial effects on heart health, bone health, male fertility, and more. Let’s learn more about this important antioxidant.

What is Lycopene?

Lycopene is a chemical found in plants that has a lot of nutritional value.¹ Not only is lycopene found in a wide range of foods, it is also commonly found in dietary supplements such as multivitamins. Lycopene has been studied for years and has been shown to have beneficial health effects, such as antioxidant and anti-inflammatory effects.¹

What Does Lycopene Do?

Lycopene is actually in the carotenoid family, which is a class of pigments that give color to plant parts such as fruits, vegetables, autumn leaves, etc. Lycopene is the pigment responsible for making fruits and vegetables a reddish color- think tomatoes, watermelon, cranberries, and grapes.¹ Not only does lycopene give some plants their pigment, but it has been associated with numerous biological activities.¹

Health Benefits of Lycopene

Lycopene has numerous effects on the body, including antioxidant, anti-inflammatory, anticancer, and protective effects.¹ These effects may protect against various conditions or illnesses and support healthy functioning in the body. Read The Truth about Antioxidants and Fertility

Supports Bone Health

Research shows that a lycopene supplement’s antioxidant effects may help decrease bone loss, improve bone density, and support bone strength.^2,3 This may be especially useful for anyone at risk of regular or pregnancy osteoporosis, including older adults and postmenopausal females.³

Protects Against Cancer

Data suggests that lycopene has anticancer effects, meaning that lycopene may actually inhibit cancer cell growth.¹ Lycopene protects cellular molecules, preventing the oxidation of cells in the body. Without lycopene, reactive oxygen species would be able to generate more altered cells and DNA mutations, which can lead to cancer and other conditions.⁴ Multiple studies have shown that high levels of lycopene have the ability to protect against prostate and colorectal cancers and inhibit the growth and spread of some cancer cells.⁴

Supports Sperm Health and Pregnancy Rates

Another health benefit of lycopene’s antioxidant property is the improvement of various sperm parameters. For those wondering how to increase sperm count naturally, lycopene’s ability to neutralize free radicals has been shown to protect sperm health, improve sperm motility, increase sperm count, and improve sperm viability.^5,6 While oxidative stress can also be detrimental to female fertility, data supporting the use of lycopene specifically to improve female fertility is lacking.⁷ Studies do suggest that lycopene supplementation may improve pregnancy rates.^5,6 (Psst.. Natalist Male Prenatal Daily Packets contain 8mg of lycopene and other antioxidants formulated for supporting male fertility!)

Supports Heart Health

There are also cardiovascular effects associated with lycopene. Cardiovascular disease (CVD) is one of the leading causes of death and illness in the United States.¹ Oxidative stress, diet, inflammation, and poor lipid levels are all tied to CVD. Some studies have found that lycopene can improve “good” cholesterol and reduce “bad” cholesterol levels.^8,9 Lycopene also supports heart health by reducing inflammation.¹ Lastly, diets high in lycopene have been found to reduce the risk of stroke and CVD.^1,10

Protects Against Sun Damage

Sun damage can be very dangerous and may lead to negative effects, including skin aging, cancer, and other skin health conditions.¹¹ A few small studies have found that consuming lycopene may actually protect against UV damage.^12,13 While these results are promising, lycopene should not be used as a replacement for proper sun protection.

Supports Vision

Carotenoids are known to be useful nutrients for improving eye health from fetal development to age-related conditions.¹⁴ Carotenoids, including lycopene, help absorb light, protecting the retina and lens from damaging light exposure. Research also suggests that lycopene may be able to prevent or delay cataracts from forming and reduce the risk of macular degeneration.^15,16

Protects Against Neurological Conditions

Neurological conditions broadly describe any disorder impacting the brain, spinal cord, or nerves. Some well-known neurological disorders include epilepsy, Alzheimer’s, Parkinson’s, etc. Research shows that lycopene may help reduce pain caused by nerve and tissue damage.^17,18 A mix of clinical and animal studies have also shown lycopene’s ability to prevent memory loss and seizures associated with diseases such as Alzheimer’s and Parkinson’s.^1,19

Increasing Intake of Lycopene

It’s clear that lycopene can provide many useful health benefits, so how can we increase our intake of lycopene? Lycopene can be found in multiple foods and supplements.

Lycopene Food Sources

Important sources of lycopene include red and pink fruits and vegetables. Some examples include tomatoes, guavas, apricots, watermelon, cranberries, bell peppers, and grapefruit.¹ Studies have found that heat treated tomatoes actually result in a higher bioavailability than raw, fresh tomatoes. For example, the food sources highest in lycopene include tomato-based products like powder, sun-dried tomatoes, and tomato paste. Some processed products also contain lycopene, including ketchup, soups, and juices.¹

Lycopene Supplements

Lycopene can also be found in vitamins and supplements. Carotenoid complex supplements may include lycopene, as well as multivitamins. Lyrocpene can also be found in standalone dietary supplements.

Dosage Information

Currently, there isn’t a formal recommendation for daily lycopene intake. Many studies have researched 15 to 45 mg per day for health benefits and have found this amount to be safe.²⁰ Lycopene can be found in many dietary sources, so you should speak with a healthcare provider before taking any new supplements.

Side Effects of Lycopene

In general, lycopene is thought to be a safe nutrient. Eating or supplementing with large amounts of lycopene may lead to minor and harmless skin discoloration.²¹ Anyone pregnant, breastfeeding, or taking anticoagulant or antiplatelet drugs should be cautious before eating or supplementing with lycopene in high amounts.²⁰ A healthcare provider should always be consulted before taking new medications.

Key Takeaways

• Lycopene is a plant chemical that gives some fruits and vegetables their reddish-pink color.
• Lycopene benefits our health through its antioxidant, anti-inflammatory, anticancer, and protective effects.
• Lycopene benefits bone health by supporting bone strength and decreasing bone loss.
• Anticancer effects of lycopene have been shown to inhibit cancer cell growth and reduce the risk of various cancers.
• Lycopene has also been shown to benefit heart health and vision and protect against sun damage.
• Natalist Male Prenatals contain lycopene, which can improve sperm motility, viability, pregnancy rates, and sperm count.
• Lycopene is found in high amounts in sundried tomatoes, tomato paste, and tomato powder.

Dr. Kenosha Gleaton is board-certified in gynecology and obstetrics and is the Medical Advisor of Natalist. She received her MD from MUSC and completed her residency at Carolinas Medical Center in Charlotte, NC.

Dr. Gleaton is passionate about women, youth, and mentoring. She is a Scrubs Camp instructor, a program to increase student entry in healthcare, and serves as a Compassion International adoptive parent. She is also a member of the American College of Obstetrics & Gynecology, the American Association of Gynecologic Laparoscopists, and the American Association of Professional Women.

References:

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3. Walallawita US, Wolber FM, Ziv-Gal A, Kruger MC, Heyes JA. Potential Role of Lycopene in the Prevention of Postmenopausal Bone Loss: Evidence from Molecular to Clinical Studies. Int J Mol Sci. 2020;21(19):7119. Published 2020 Sep 27. doi:10.3390/ijms21197119
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14. Johra FT, Bepari AK, Bristy AT, Reza HM. A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease. Antioxidants (Basel). 2020;9(11):1046. Published 2020 Oct 26. doi:10.3390/antiox9111046
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