70
SCORE
Lycopene
Prostate · Cardiovascular · Skin
Tier 2 — Promising
What it is
The red carotenoid pigment in tomatoes and a powerful antioxidant. A large meta-analysis found higher lycopene intake associated with a 26% lower prostate cancer risk. Multiple trials show modest blood pressure reductions (~5 mmHg systolic). Also supports skin protection from UV damage. Best absorbed from cooked tomato products or supplements taken with fat. Very safe.
Efficacy
3/5
Safety
5/5
Research
3/5
Onset
2/5
Cost
3/5
Drug-int.
5/5
Dose
10–30 mg/day; better absorbed from cooked tomatoes or supplements taken with a fat source
Time of day & tips
Take with a meal containing fat — lycopene is fat-soluble. Cooked tomato products (paste, sauce) provide better absorption than raw tomatoes.
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