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When it comes to food, lycopene is powerful in a number of red and pink fruits and vegetables. Nutritionist Leslie Bonchi, MPH, RD, LDN, likes to include lycopene in her diet through tomatoes and tomato products, as well as pink grapefruits, blood oranges, papaya, pink guava, red carrots and red peppers. When asked about her recommendations, Cording added a paradise apple and red cabbage to the list.
In addition to dietary sources, lycopene can be found in some supplements, alone or in formulas with many ingredients (sometimes even in premium multivitamins). As nutritionist Ashley Jordan Ferrari, PhD, RDN, previously told mbg, “Lycopene is an impatient scavenger of free radicals, an action that has global significance in the body, in many organ systems, every day. And in the multitude of mbg, our lycopene is extracted naturally and carefully from red tomatoes (Lycopersicon esculentum). “*
So, 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 dietary supplement routine.
While Cording says there is no official recommendation (as we have for carbohydrates, proteins, fats, vitamins and minerals) on the amount of lycopene a person should consume per day, she notes that “current studies show benefits of about 8-21 milligrams per day. Ferira adds: “As with any nutrient or phytonutrient, the dosage of lycopene is specific to the health area being studied. But it is definitely in the range of 5 plus milligrams.” *
Cording also warns that people taking calcium supplements should be aware that a concentrated dose of this macromineral (eg 500 milligrams) may reduce the absorption and bioavailability of lycopene when taken at about the same time.
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