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Lysine is an essential amino acid without which many physiological processes in your body would not occur. Not only do you need it for proper muscle growth, but it can even support immunity, wound healing or even help fight cold sores. Today you will find out when you could be deficient in it and how to take it as effectively as possible.
In this article you will read about the influence of lysine on:
What is lysine?
Lysine is an amino acid that is naturally found in the body. It is an important building block of body proteins, such as muscle proteins, and also plays an essential role in the production of immune cells, hormones, enzymes and other bodily processes. It is one of the essential amino acids, which means that the body cannot make it on its own and therefore it must be obtained from food.
A normal average sensible diet can provide you with about 4 – 5 g of lysine per day. However, if this amount is not available in food, supplementation may be in order. This way, you will be able to reap all the health benefits of lysine.
What are the health benefits of lysine?
1. Helps with muscle growth
Lysine is primarily an amino acid involved in proteosynthesis – the formation of new proteins in the body. Since this is a key process in the building of muscle fibres, it is an essential component in the growth of muscle mass. For one thing, the body needs it to build muscle, but it is equally necessary to maintain muscle. [8]
Therefore, if your goal is to put on muscle or just maintain a healthy proportion of muscle and fat mass, lysine plays an important role in this. Of course, the basis is always a well-designed muscle-building diet with plenty of all the essential amino acids, not just lysine, and a good training plan.
2. Helps weight loss
Although lysine is better known in the context of building muscle, it can also come in handy when you want to lose weight.
- The body makes carnitine from lysine, along with the amino acid methionine. This is a substance that is known to be a fat burner. In the body, it serves as a kind of taxi that transports fatty acids from fat to the mitochondria (the cellular power plants where energy for the body is created). There, the fatty acids are then burned for energy. Lysine thus makes sure that the body has enough carnitine to burn fat. This process makes it useful in weight loss.
- Some studies show that lysine may also help reduce levels of the stress hormone cortisol. This may have the effect of making it easier to burn excess fat. [6]
The basis of weight loss, as always, remains a calorie deficit, a properly designed reduction diet, sufficient physical activity, sleep, stress management and other areas of a healthy lifestyle. Lysine supplementation, however, can then be another useful piece of the successful weight loss puzzle.
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3. Lysine is required for collagen production
Collagen is an essential building block protein in the body. It is found in connective tissues, which provide strength to the body and connect parts of the body to each other. This includes, for example, ligaments, tendons, cartilage or bones. Collagen also takes care of strong and healthy hair, nails and is an important component in the skin. Thanks to it, the skin can also be supple and hydrated. Lysine is important in the formation of collagen and the strengthening of collagen fibres. Also with its help, collagen can perform its role in the body.
Other substances are also important for the formation of collagen. For example, vitamin C is important, without which a proper collagen structure would never be formed. Zinc or vitamin A also play a role in its formation. Lysine, together with these nutrients, is thus responsible for bone health, skin elasticity and the function and mobility of the joints.
4. It is necessary for healing
Lysine plays an essential role in the healing and regeneration process in the body. One of the reasons for this is its role in the formation of collagen. This is necessary for the proper healing of ligaments, tendons and skin after an injury. Without collagen, these parts of the body would not hold together.
The amino acid lysine is also involved in the formation of immune cells, without which healing cannot take place. They remove damaged cells and promote the formation of new tissue. These effects of lysine are also shown in some studies. Their results suggest that people with a greater intake of lysine have faster healing after surgery and injuries.[5]
Sufficient lysine is thus important from this perspective for ordinary people who simply want their bodies to heal better after possible injuries and traumas. However, it may be even more appreciated by athletes, who are at a slightly higher risk of injury than normal, less active people.
5. Improves immune function
As we mentioned above, lysine helps in the formation of immune cells, which are responsible for the proper functioning of the immune system. But they are also important in the formation of antibodies, which are protein molecules that recognise foreign and harmful substances in the body so that the body can then destroy them. [7]
Thanks to these functions, lysine is valuable when you want your body to fight off infections more efficiently. It can be a useful supplement to complement a healthy lifestyle or other nutritional supplements in the form of vitamins and other bioactive substances. This will ensure maximum protection against various bacteria and viruses that would like to settle in the body.
6. Helps fight against the herpes virus
Interestingly, lysine may also be useful for people who are regularly plagued by cold sores on the lips caused by the herpes simplex virus (HSV). This amino acid is similar in structure to arginine, an amino acid that HSV needs to multiply. However, because of the similar structure, it can mistakenly reach for lysine, especially when there is more of it than arginine. In this case, it does not reproduce further, and so this amino acid may help prevent herpes and speed up the healing process as well. Admittedly, this is not a way to get rid of herpes overnight, but it can still shorten the time you’ll be bothered with a cold sore. [4]
Thus, lysine supplementation may make the occurrence of cold sores less frequent or may result in a lighter presentation.[3,8]
7. Supports calcium absorption
Research tells us that one of the unique properties of lysine is its ability to improve calcium absorption from the digestive system. It also seems that it might help with its retention in the body and lower excretion as well. [1]
A healthy level of calcium in the body is necessary to have healthy bones and teeth. A deficiency of calcium manifests itself, for example, as osteoporosis, also known as thinning of the bones. Lysine, through its influence on the metabolism of this mineral, can help maintain healthy bones and also serve as one piece of the puzzle in the prevention of osteoporosis. This will be appreciated, for example, by post-menopausal women who have an increased risk of developing it. [3]
8. Has a positive effect on mental health
Lysine can also affect your mental health. This is especially evident in the occurrence of anxiety and general mental stress. In fact, this amino acid can act on serotonin receptors in the brain, thus increasing serotonin activity. The latter is important for good mood and feelings of happiness. Increasing it can thus help to improve mood and reduce feelings of anxiety. [2]
Studies also suggest that lysine may reduce production of the stress hormone cortisol. This effect has been observed when lysine is taken together with arginine. It has been shown that this combination can help to reduce cortisol levels, and thus overall psychological stress. [6]
Of course, if you wish to be mentally well, you need to focus on several areas of life. A quality night’s sleep, healthy social relationships, physical activity and good nutrition are important. Learning how to manage stress is also essential for long-term mental health, which can be helped by meditation or other effective techniques. Supplementation in the form of lysine and other substances, however, can be a great supplement to further promote mental well-being.
Does a healthy person need to monitor their lysine intake?
Ordinary healthy people who have a varied and balanced diet, generally do not need to monitor their lysine intake. In fact, most of you can get a sufficient amount of this amino acid from a diet of protein foods such as meat, fish or legumes.
In many cases, however, dietary intake may be insufficient. This happens when you don’t have enough protein in your diet or when your body has a higher need for lysine.
Who may have a lysine deficiency?
- Vegetarians and vegans if they don’t control the intake of protein sources in their diet.
- People on a reduction diet. Lower overall intake may also translate into a lower consumption of lysine sources.
- Athletes generally have a more active metabolism, and so their bodies may have a higher consumption of lysine.
How does a lysine deficiency present itself?
A lysine deficiency can present itself with a number of symptoms. What are they?
- tiredness
- weakness
- worsening of wound healing
- problems with immunity
- reduced appetite
- hair loss [5]
In which foods can you find lysine?
Lysine is found primarily in protein-rich foods. Among the best are foods from animal sources.
- meat
- fish
- dairy products
- eggs
People who have a plant-based diet primarily obtain lysine from the following foods.
Last but not least, lysine can also be taken in a concentrated form in the form of dietary supplements.
How should you take lysine?
If you want to reap all the benefits of lysine, there’s nothing easier than reaching for supplements. It can be taken in the form of a powder or capsules.
The daily dose may vary depending on individual needs. However, it is generally recommended to take 1-3 g of lysine daily. [3]
When should you take lysine?
You can take Lysine at any time of the day. However, if you want to improve its absorption, it is a good idea to take it on an empty stomach. Of course, only if it does not cause you digestive problems.
If you are supplementing lysine for its effect on muscle mass, it is a good idea to consume it before or after exercise. In case you want to further support muscle recovery, you can add it to your favourite protein, EAA or BCAA.
Can lysine have side effects?
We know that lysine is generally a safe dietary supplement. However, it should be taken within the recommended limit. Doses of up to 3 g per day have not been shown to cause problems, and only in exceptional cases can mild digestive upset occur. [3]
Excessive doses above 6 g per day can lead to a number of side effects.
- digestive problems (nausea, diarrhoea, cramps)
- dizziness
- gallstones
Lysine should not be supplemented by people who have kidney problems. It can place a burden on these organs. [9]
What should you remember?
Lysine is an important amino acid with many positive effects on your health, from promoting muscle growth to improving immune system function. For most normal people, adequate intake is provided through a varied diet, but if someone is heavily involved in sports or restricts protein in their diet, they may be lacking. If this applies to you, you may benefit from lysine supplementation.
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[1] CIVITELLI, R. et al. Dietary L-lysine and calcium metabolism in humans. – https://pubmed.ncbi.nlm.nih.gov/1486246/
[2] HASLER, W.L. Lysine as a serotonin receptor antagonist: Using the diet to modulate gut function. – https://www.gastrojournal.org/article/S0016-5085%2804%2901340-X/fulltext
[3] HAYAMIZU, K. et al. Safety assessment of L-lysine oral intake: a systematic review. – https://pubmed.ncbi.nlm.nih.gov/30661148/
[4] MAILOO, V.J. - RAMPES, S. Lysine for Herpes Simplex Prophylaxis: A Review of the Evidence. – https://pmc.ncbi.nlm.nih.gov/articles/PMC6419779/
[5] SINGH, M. et al. Medicinal Uses of L-Lysine: Past and Future. – https://www.researchgate.net/publication/267817166_Medicinal_Uses_of_L-Lysine_Past_and_Future
[6] SMRIGA, M. et al. Oral treatment with L-lysine and L-arginine reduces anxiety and basal cortisol levels in healthy humans. – https://pubmed.ncbi.nlm.nih.gov/17510493/
[7] WUNDERLE, C. et al. The Association of the Essential Amino Acids Lysine, Methionine, and Threonine with Clinical Outcomes in Patients at Nutritional Risk: Secondary Analysis of a Randomized Clinical Trial. – https://www.mdpi.com/2072-6643/16/16/2608
[8] XIAO, C.-W. et al. l-Lysine supplementation affects dietary protein quality and growth and serum amino acid concentrations in rats. – https://www.nature.com/articles/s41598-023-47321-3
[9] Lysine Information | Mount Sinai - New York. – https://www.mountsinai.org/health-library/supplement/lysine
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