Lycopene Benefits for Men: 3 Possible Perks

What is lycopene, and are there lycopene benefits for men? The answers to these questions start in the produce section.

Love them or hate them, fruits and vegetables are a vital part of a balanced diet. In fact, current dietary guidelines recommend that these foods make up half of your plate at mealtimes.

And there’s a reason for that. Research shows that eating leafy greens, cruciferous veggies, citrus fruits, and berries can have a positive effect on health and lower the risk of chronic health conditions. 

The individual parts of produce can also offer health perks. That’s where lycopene comes in. You may have heard that this particular compound has benefits for men’s health.

Below, we’ll cover what exactly lycopene is, the purported benefits of lycopene for men, and what the research says on how it may give you a wellness boost.

Lycopene is a type of compound called a carotenoid — essentially, pigments made by plants.

Carotenoids are what give certain fruits and vegetables their yellow, orange, and red colors. Red-colored fruits and veggies, especially tomatoes, get their vibrant hue primarily from lycopene.

But why exactly may this plant pigment be so good for you? Much of the buzz around lycopene has to do with its antioxidant effects.

Lycopene, along with other carotenoids like beta-carotene, has antioxidant properties. You might hear the term antioxidant thrown around in discussions about health and nutrition, but what exactly is an antioxidant?

Antioxidants are substances that neutralize free radicals. Your body naturally makes free radicals as a side effect of generating the energy you need to live and thrive.

Other environmental factors can also boost free radical production — things like cigarette smoke, air pollution, heavy metals, and excessive sunlight exposure.

In large quantities, free radicals can lead to a condition called oxidative stress, which can damage cells and DNA. This, in turn, can contribute to medical conditions like:

• Cardiovascular disease

• Diabetes

• Cancer

The TL;DR here is that lycopene could help lower free radicals in the body, which might reduce your risk of chronic conditions (or improve them if you already have them).

Lycopene has a few potential health benefits for men. It might:

• Reduce the risk of prostate cancer

• Improve cardiovascular health

• Boost fertility

Let’s look at these now.

Lycopene May Reduce Prostate Cancer Risk

When you hear people mention lycopene and men’s health, it may very well be in the context of prostate health, specifically prostate cancer prevention. And any way to reduce the risk of this type of cancer is a big deal. 

According to the American Cancer Society, aside from skin cancer, prostate cancer is the most common cancer in men in the United States. It’s also the second-leading cause of cancer death in American men.

Lycopene may reduce the risk of prostate cancer in several ways:

• Antioxidant activity

• Anti-inflammatory effects

• Inhibiting growth and division of cancer cells

• Promoting apoptosis, when cells die in a specific sequence

Early studies suggested that a higher intake of lycopene, specifically by eating more tomato products, reduced the risk of prostate cancer. This included the risk of any prostate cancer as well as advanced prostate cancer.

Conflicting Research on Lycopene and Prostate Cancer

Research hasn’t always been in agreement, though.

A 2022 systematic review notes that the anti-prostate cancer effects of lycopene have largely been seen in observational studies that used reported dietary intake of lycopene. In other words, the data was collected by taking people’s word for what they ate.

The review also noted that interventional studies (in which lycopene was used to help prevent prostate cancer) haven’t consistently reported the same anti-cancer effects.

When studies have shown a risk reduction, it was small. For example, a systematic review and meta-analysis of 42 studies on lycopene and prostate cancer risk found that a higher dietary intake of lycopene was associated with a 12 percent reduced risk of prostate cancer. But unlike some other studies, no link between lycopene intake and the risk of advanced prostate cancer was found. 

Some studies have also found that lycopene reduces the levels of prostate-specific antigen (PSA), a critical indicator for prostate cancer. However, a more recent systematic review and meta-analysis didn’t support this finding.

The bottom line here is best summarized by the National Cancer Institute. The federal agency notes that, due to high variation among studies and mixed results, there’s currently not enough evidence to say whether lycopene can help prevent (or treat) prostate cancer.

Lycopene Could Improve Cardiovascular Health

Some evidence suggests that lycopene has positive effects on cardiovascular health. This is important because cardiovascular disease — which encompasses things like heart disease, high blood pressure (hypertension), and stroke — is the leading cause of death in the United States. And its burden is growing.

According to a 2018 review, research in cells, animals, or humans has found that lycopene can influence cardiovascular and heart health by:

• Antioxidant and anti-inflammatory properties that combat plaque buildup and stiffness in arteries

• Lipid-lowering effects, specifically related to ”bad” cholesterol levels that healthcare providers refer to as LDL (low-density lipoprotein) cholesterol

• An anti-platelet effect, which could reduce the risk of blood clots

• Blood pressure lowering qualities, which could help reduce risk in people with high blood pressure

Another potential knock-on effect of improved cardiovascular health? Improved erections.

Research on Cardiovascular Health and Erectile Function

Indeed, a whole slew of health conditions that affect blood vessels — including high blood pressure, atherosclerosis, high cholesterol, and diabetes — are all risk factors for erectile dysfunction (ED).

One 2023 study found that a lower dietary lycopene intake was associated with a higher risk of ED in American men. So perhaps loading up on lycopene-rich foods may not only help lower your blood pressure but also give you a boost in the bedroom.

Lycopene May Boost Fertility

There’s also research supporting lycopene’s positive effect on sperm health. It’s thought to accomplish this by reducing oxidative stress, which can have a negative effect on sperm.

According to a 2014 review, studies in humans have found that lycopene improves sperm parameters like:

• Sperm count

• Sperm motility (how fast or efficiently sperm move)

• Sperm morphology (shape)

A 2019 randomized controlled trial of 44 men with infertility found that a 25-milligram (mg) lycopene supplement not only improved sperm parameters but also reduced markers associated with oxidative damage.

One of the best ways to get more lycopene is by upping your intake of lycopene-rich foods. These basically include many red, pink, or orange fruits.

Tomatoes are one of the main food sources of lycopene. This doesn’t just include fresh tomatoes but also tomato-based products like tomato paste, tomato sauce, tomato juice, and even ketchup.

Other lycopene sources to put on your grocery list:

• Watermelon

• Pink grapefruit

• Papaya

• Pink guava

• Apricots

Carrots, pumpkin, and sweet potatoes have low lycopene levels as well. These foods (including the fruits above) are also rich in vitamin C and vitamin A, essential nutrients for overall health.

If you’re not including enough lycopene-rich foods in your diet, you might think about taking a lycopene dietary supplement. Just be sure to check with your healthcare provider before getting started.

Disclaimer! There’s actually no recommended daily allowance (RDA) for lycopene. Research studies suggest that anywhere between 2 to 20 milligrams of lycopene daily can be safe.

That’s why it’s crucial to talk to your medical provider before bumping up your lycopene intake — particularly if you’re considering using a lycopene supplement. Your provider can recommend the amount of daily lycopene that’s optimal for you personally.

There aren’t many significant side effects related to lycopene. However, one to be aware of is lycopenemia. This is where your skin turns yellow or orange after consuming an excess of lycopene. Pretty wild!

Wrapping up our coverage on lycopene benefits for men, let’s do a little review of today’s topics:

• Lycopene is a natural pigment found in certain fruits and vegetables with powerful antioxidant properties.

• While additional studies, especially clinical trials, are needed, there are several potential health benefits of lycopene for men.

• It’s possible a higher lycopene intake could reduce the risk of prostate cancer.

• Another potential benefit of lycopene is improved cardiovascular health. This may also help reduce the risk of a variety of medical conditions, including ED.

• Some research suggests lycopene could benefit sperm health in men with infertility.

• Lycopene-rich foods include tomatoes, tomato products, watermelon, and pink grapefruit.

• There’s no RDA for lycopene, so check with your healthcare provider before upping your intake.

If you have any burning questions about lycopene we haven’t answered here, reach out to your healthcare provider. They can give you more info, especially on good sources of lycopene and how much to have.

If improved erections or sexual function is the goal, you can explore science-backed options on our men’s sexual health platform.