Lycopene

Tier 2 — promising · Prostate · Cardiovascular · Skin

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.

Dose: 10–30 mg/day; better absorbed from cooked tomatoes or supplements taken with a fat source