How much Lycopene should I take daily?
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Lycopene is a carotenoid found in tomatoes, known for its potential health benefits, particularly in improving lipid metabolism and cardiovascular health.
- Daily intake of lycopene at doses of 22.0-27.8 mg has been shown to improve low-density lipoprotein cholesterol (LDL-C) levels in healthy subjects.
- Lycopene consumption at doses ≥25 mg daily can significantly lower LDL cholesterol by about 10%, which is comparable to the effect of low doses of statins in patients with slightly elevated cholesterol levels.
- The acceptable daily intake (ADI) of lycopene as a food additive (E 160d) has been established at 0.5 mg/kg body weight per day, but higher intakes up to 60 mg/kg in certain food categories may not significantly add to the overall intake at current maximum permitted levels (MPLs), although it could exceed the ADI.
In conclusion, lycopene intake in the range of 22-27.8 mg per day has been associated with improved cholesterol levels, and doses of 25 mg or more daily may have a significant cholesterol-lowering effect. However, the established ADI for lycopene as a food additive is 0.5 mg/kg body weight per day, and while higher intakes are not expected to significantly increase overall intake, they may exceed the ADI. It is important to consider individual dietary sources and health objectives when determining the appropriate daily intake of lycopene.
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Most relevant research papers on this topic
Effect of 12-Week Daily Intake of the High-Lycopene Tomato (Solanum Lycopersicum), a Variety Named “PR-7”, on Lipid Metabolism: A Randomized, Double-Blind, Placebo-Controlled, Parallel-Group Study
Protective effect of lycopene on serum cholesterol and blood pressure: Meta-analyses of intervention trials.
Extension of use of lycopene (E 160d) to certain meat preparations, meat products and fruit and vegetable preparations
Effects of lycopene supplementation on oxidative stress and markers of endothelial function in healthy men.
Low-dose supplementation with lycopene or β-carotene does not enhance cell-mediated immunity in healthy free-living elderly humans
Absorption of lycopene from single or daily portions of raw and processed tomato
Phase II randomized clinical trial of lycopene supplementation before radical prostatectomy.
Lycopene content of tomatoes and tomato products and their contribution to dietary lycopene
Lycopene treatment against loss of bone mass, microarchitecture and strength in relation to regulatory mechanisms in a postmenopausal osteoporosis model.
[Functional properties and health benefits of lycopene].
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