L-lysine
L-lysine, or lysine, is an essential amino acid, which means that the body cannot create it. You need to consume lysine in food or supplements. It is vital for proper growth, and it plays a critical role in the production of carnitine, a nutrient responsible for converting fatty acids into energy. Carnitine also helps to lower cholesterol. The amino acid may help the body absorb calcium, and it plays an essential role in the formation of collagen, a vital substance for bones and connective tissues, including skin, tendons, and cartilage. (1)
L-Lysine may help
- Promote muscle growth
- Prevent cold sores
- Strengthen the immune system
- Prevent osteoporosis
- Maintain healthy joints
Benefits
1) Supports muscle growth
Lysine is an essential amino acid and helps build proteins that the body needs to repair and build tissue, and therefore lysine supports muscle growth and function.
2) Prevents cold sores
The herpes simplex virus causes cold sores. Lysine might help control the herpes virus. Taking lysine supplements may reduce the number and frequency of outbreaks.
According to Danielle Dresden from Medical News Today, lysine can also help treat genital herpes. Individuals prone to herpes may benefit from 1000-3000 mg of lysine every day. (2)
3) Strengthens the immune system
Lysine plays an essential role in the immune system. It helps to develop antibodies and has antiviral properties. Making sure you consume enough lysine is crucial for healthy immune function.
4) Helps to prevent osteoporosis
L-lysine helps the body absorb calcium and can help to prevent weak bones and osteoporosis.
5) Helps to maintain healthy joints
The amino acid may help maintain nitrogen balance, muscle mass, aid in recovery and support collagen formation. Low levels of lysine levels slow down the formation of collagen, which is key to joint health. Lysine is ideal for exercise recovery and joint-related injuries.
Foods containing lysine include
- Lean beef and lamb – 3582 mg/100g
- Parmesan cheese – 3306 mg/100g
- Poultry (turkey, chicken) – 3110 mg/100g
- Pork – 2757 mg/100g
- Soya beans and products (tofu, protein powder, flour) – 2634 mg/100g
- Tuna – 2590 mg/100g
- Shrimp – 2172 mg/100g
- Pumpkin seeds – 1386 mg/100g
- Eggs – 912 mg/100g
- White beans – 668 mg/100g
- Other fish (cod, sardine) and shellfish
- Nuts, seeds, eggs, beans, and lentils
- Spirulina and fenugreek seeds (3)
L-lysine works well with
Some things to consider
According to WebMD, it is best to avoid taking L-lysine if you are pregnant or breastfeeding due to a shortage of evidence.
There is one report of kidney disease connected to lysine supplementation. If you have kidney disease, check with your healthcare provider before taking lysine.
Do not take lysine with calcium supplements as it can increase calcium absorption.
Lysine supplementation might cause diarrhoea and stomach cramps in children who are intolerant to lysinuric protein.
Resources
- https://www.mountsinai.org/health-library/supplement/lysine
- https://www.medicalnewstoday.com/articles/324019#health-benefits
- https://selfhacked.com/blog/lysine-health-benefits/
- https://www.webmd.com/vitamins/ai/ingredientmono-237/lysine
