How much lycopene per day?

October 31, 2025 •

3 min read

While there is no official Recommended Daily Allowance (RDA) for lycopene, studies suggest that an intake of 8–21 mg per day offers significant health benefits, especially for heart health and sun protection. This potent antioxidant, most famously found in tomatoes, plays a crucial role in cellular protection and can be easily incorporated into your diet.

Quick Summary

This guide details the suggested daily lycopene intake based on research, identifies the richest food sources, and explains how to optimize absorption for health benefits like improved cardiovascular function and sun defense.

Key Points

No Official RDA: There is no formal Recommended Daily Allowance for lycopene, but research suggests an intake of 8–21 mg per day is beneficial for heart and skin health.
Food is Best: Getting lycopene from natural food sources like tomatoes and watermelon is preferable to supplements due to synergistic nutrients and better absorption.
Enhance Absorption: Cooked or processed tomatoes and adding healthy fats like olive oil significantly increase the body's ability to absorb lycopene.
Consider Prostate Health: Research indicates that daily lycopene intakes in the 9–21 mg range may reduce the risk of prostate cancer.
Skin Protection: A daily intake of 8–16 mg of lycopene has been shown to reduce skin sensitivity to UV rays, but it does not replace the need for sunscreen.
Risk of Lycopenodermia: Consuming extremely high amounts of lycopene, typically from supplements, can cause a temporary orange discoloration of the skin known as lycopenodermia.
Potential Drug Interactions: Lycopene can have a blood-thinning effect, so caution is advised for individuals on anticoagulant medication.

Optimal daily intake for health benefits

There is no official Recommended Dietary Allowance (RDA) for lycopene, but research provides valuable insights into beneficial intake ranges. Many studies pointing to cardioprotective and skin health benefits suggest a daily intake of 8–21 milligrams (mg). However, the average American intake is estimated to be much lower, at around 2 mg per day. For prostate health, some studies have explored doses up to 30 mg daily. Ultimately, the ideal amount depends on individual health goals and should be discussed with a healthcare professional, but consistently aiming for the 8–21 mg range from dietary sources is a good starting point for most adults.

Why focus on dietary lycopene?

Obtaining lycopene from whole foods rather than supplements is generally recommended. Natural sources contain a mix of other beneficial vitamins, minerals, and phytochemicals that work synergistically with lycopene, a phenomenon known as the "entourage effect". Supplements are available, but their efficacy can be less consistent than the lycopene found in a well-rounded diet. In food, lycopene exists primarily as all-trans isomers, but cooking processes and the presence of fats convert it into more bioavailable cis-isomers.

How to boost lycopene absorption

Lycopene is a fat-soluble carotenoid, meaning it is best absorbed by the body when consumed with a source of fat. Cooking also enhances its bioavailability by breaking down the plant cell walls that trap the nutrient. Here are some practical tips to maximize your lycopene intake:

Pair lycopene-rich foods with healthy fats: Drizzle olive oil over tomato sauce, add avocado to a tomato and watermelon salad, or use nuts as a topping for lycopene-rich fruits.
Choose processed over raw: Processed tomato products like sauce, paste, and ketchup generally offer more bioavailable lycopene than raw tomatoes due to the heat involved in their preparation.
Opt for oil-cooked dishes: Adding a splash of olive oil to your tomato-based dishes significantly increases lycopene absorption.
Consider heat-processed juices: Pasteurized tomato juice can be a concentrated source of bioavailable lycopene.

Lycopene content in common foods


Food Source	Serving Size	Approximate Lycopene (mg)
Canned tomato sauce	1 cup	37
Tomato paste	1 tablespoon	3
Watermelon	1 wedge (raw)	13
Sun-dried tomatoes	½ cup	27.2
Ketchup	1 tablespoon	2.5–3.3
Salsa	1 tablespoon	1.7
Pink or red grapefruit	½ fruit	1.7
Raw tomato	1 medium	~3.7

Lycopene's diverse health benefits

Lycopene's powerful antioxidant properties make it a beneficial compound for various aspects of human health.

Cardiovascular Health: Research suggests that a higher intake of lycopene may be associated with a reduced risk of heart disease by lowering LDL ("bad") cholesterol and blood pressure levels.
Prostate Health: As the prostate gland accumulates a high concentration of lycopene, studies have explored its potential role in prostate cancer prevention and benign prostate enlargement. Daily intakes of 9–21 mg appear beneficial, but more research is needed.
Skin Protection: Lycopene may offer a consistent level of protection against UV damage from sunlight. In one study, participants consuming 16 mg of lycopene experienced less severe skin reactions to UV exposure. However, it is not a substitute for sunscreen.
Other Conditions: Lycopene has been investigated for its anti-inflammatory effects and potential role in managing chronic diseases associated with oxidative stress, including diabetes and certain neurodegenerative conditions.

Potential risks and considerations

While lycopene is generally considered safe, particularly from food sources, high supplement doses can pose risks. Excessive intake can lead to lycopenodermia, a temporary orange discoloration of the skin, and may interact with certain medications. Specifically, lycopene has blood-thinning properties and could increase the risk of bleeding when taken with anticoagulant or antiplatelet drugs. Pregnant or breastfeeding women should also exercise caution with supplements.

Conclusion

While no official daily recommendation exists, consuming 8–21 mg of lycopene per day is associated with positive health outcomes related to heart and skin health, as well as reduced risk of certain cancers, particularly prostate cancer. The most effective and safest way to increase your intake is through dietary sources like cooked and processed tomatoes, watermelon, and pink grapefruit, especially when consumed with a bit of fat to enhance absorption. For high-dose supplements or specific medical conditions, always consult a healthcare provider to ensure safe and appropriate use.

This content is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional before making any decisions about your health or treatment. Healthline Source

Frequently Asked Questions

There is no official recommendation, but most research pointing to health benefits uses doses in the range of 8–21 milligrams per day from food sources or supplements.

Lycopene is fat-soluble and its absorption is significantly enhanced when cooked and consumed with healthy fats, such as olive oil. Processed and cooked tomato products are excellent sources of bioavailable lycopene.

Tomatoes and processed tomato products (paste, sauce, juice, ketchup), watermelon, pink grapefruit, guava, and red peppers are excellent dietary sources of lycopene.

Excessively high intake can cause lycopenodermia, a harmless, temporary orange discoloration of the skin. It can also interact with blood-thinning medications.

No. Lycopene from whole foods comes with other beneficial nutrients that enhance its effect. While supplements provide a concentrated dose, they may not offer the same synergistic benefits.

Studies show that a regular intake of lycopene can reduce skin's reaction to UV exposure, but it is not a replacement for using sunscreen.

Yes, several studies indicate an association between high lycopene intake (e.g., 9–21 mg/day) and a reduced risk of prostate cancer and improvement in benign prostate enlargement symptoms, though more research is needed.