Lysine is an essential amino acid, or molecules that act as the building blocks of proteins. Your body can't make essential amino acids like lysine on its own. You must instead obtain it through your diet. The amino acid is required for processes like growth, tissue repair, and collagen formation.
Protein-rich plant and animal-based foods high in lysine include eggs, lentils, meat, dairy products, and fish.You can also take lysine as a supplement. The label might say "l-lysine," a form of lysine used in supplements.
Lysine offers a number of benefits as a supplement, such as preventing cold sores, improving muscle strength, and reducing anxiety. Read on to learn more about what lysine does and what it's good for.
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Health Benefits of BCAA
Lysine may benefit people who have recurrent infections caused by the herpes simplex virus (HSV). HSV needs the amino acid arginine to replicate. Lysine blocks HSV from using arginine, which prevents the virus from reproducing.
Taking high doses of lysine supplements can reduce the recurrence of HSV lesions like cold sores and genital sores. Research has shown that lysine may help reduce the number of herpes flares when supplemented in doses higher than 3 grams (g) per day. This dose may also reduce self-reported symptoms in people with herpes.
More research is needed to understand how lysine affects people with herpes. It's also unclear what minimum dose is needed to treat the infection.
Helps Prevent Mouth Sores
Lysine is important to collagen formation. Collagen may be able to help heal mucosal wounds, which are wounds like sores that affect the moist lining of the inside of your mouth. Taking lysine supplements can help promote collagen production. This may decrease and prevent sores and inflammation (mucositis) from radiation or chemotherapy.
Taking a lysine supplement may reduce blood pressure if your diet is low in the amino acid. A study published in 2017 included people with high blood pressure and suboptimal lysine intake who took 500 milligrams (mg) of lysine twice daily for 16 weeks. The participants saw significant reductions in systolic blood pressure compared to those who took placebo tablets.
Systolic blood pressure is the top number of your blood pressure readings. This number measures the pressure in your arteries when your heart beats. High blood pressure can increase your risk of heart disease, heart attack, and stroke. More research is needed to understand the effects of lysine on high blood pressure.
Helps Prevent Osteoporosis
Some evidence suggests that lysine can protect against osteoporosis, which causes brittle, weak bones that fracture easily. Lysine aids in and increases the absorption of calcium in the body. Calcium is an essential mineral for bone health.
Research has shown that lysine, alongside arginine, can promote the activity of bone cells and increase collagen production. However, the exact dosage necessary to support bone health is unclear.
Some evidence suggests that lysine-rich diets protect against protein breakdown and improve muscle strength. Lysine can be used as a protein supplement that helps repair muscle tissue after physical activity.
Might Improve Schizophrenia Symptoms
Schizophrenia is a mental health disorder that can cause people to hear voices or see things that aren't there. A study published in 2014 found that daily supplementation with 6 g of lysine for eight weeks, alongside the medication risperidone, improved schizophrenia symptoms. More research that uses higher doses and a longer time period is needed.
Lysine may help improve anxiety symptoms when combined with the amino acid arginine. The body requires amino acids like lysine and arginine for the production of neurotransmitters. These chemical messengers allow nerve cells to communicate.
Low amino acid intake can lead to an imbalance in neurotransmitters, resulting in anxiety. More studies are needed to investigate the effects of lysine supplementation on anxiety.
Good Sources of Lysine
Lysine is concentrated in a number of plant- and animal-based foods, including:
- Beansand lentils
- Brewer's yeast
- Cheeses and milk
- Eggs
- Fenugreek seed
- Fish
- Peas
- Pork, poultry, and red meat
- Soy products like soybeans and tofu
- Spirulina
Most people get enough lysine through their diet. Taking lysine supplements could be helpful for people who don't eat a lot of lysine-rich foods like meat, fish, eggs, dairy products, and beans. Those trying to manage a specific condition may also benefit from supplementation.
Lysine supplements are most commonly available as capsules and powders. You can take lysine on its own or alongside other amino acids, such as arginine.
Dosage
How much you take and for how long depends on your body weight and the condition you're treating. Lysine has been determined to be safe in doses up to 3,000 mg a day for up to one year and up to 6,000 mg a day for up to eight weeks. Research has shown that 6,000 mg of lysine per day is the highest dose not associated with adverse side effects like diarrhea and nausea.
Higher doses may be safe, but they may cause side effects. Some people may require higher or lower doses of lysine than others. It's important to reach out to a healthcare provider if you have questions about lysine dosing.
Is Lysine Safe?
Like most amino acids, lysine supplements are considered relatively safe, even at higher doses. It's important for people with conditions and those who are pregnant or breastfeeding to avoid taking lysine supplements unless a healthcare provider prescribes them.
Lysine supplements are also unsafe for people with lysinuric protein intolerance. This intolerance is a rare genetic condition in which the body is unable to digest and use certain amino acids, such as lysine. Taking lysine supplements may cause side effects, such as abdominal cramps and diarrhea.
Potential Drug Interactions
Lysine isn't known to interact with any medications.Don't start taking lysine supplements without clearing it with a healthcare provider if you're taking one or more medications. There's always a chance that a supplement could interact with a medication or other supplements, especially ones containing more than one ingredient.
What To Look For
Lysine supplements are available for purchase online and in health food stores. The label might say "l-lysine." The Food and Drug Administration (FDA) minimally regulates supplements. It's important to purchase supplements from trusted brands that adhere to strict quality and safety standards.
Many brands use third-party labs to test their products for quality and purity. Choose supplements certified by organizations like UL, USP, and NSF International.
You'll also want to consider supplement form, cost, and additives.If you cannot tolerate swallowing pills, a powdered lysine supplement might be a better choice.
Look for ingredients that you may prefer to avoid in your diet, such as added sugars, fillers, and artificial colors and flavors. These additives are commonly used in dietary supplements like gummies and powders.
Can You Take Too Much?
Lysine is considered safe at higher doses, but it's important to not take more than 6,000 mg per day. Doses higher than this may cause side effects like abdominal cramps, diarrhea, and nausea.
Talk to a healthcare provider if you're unsure how much lysine you should be taking per day.They can determine whether lysine supplementation is appropriate for your specific needs and can recommend a safe and effective dose.
Lysine isn't linked with many adverse side effects. Taking doses higher than 6,000 mg per day may cause digestive symptoms, such as:
- Abdominal cramps
- Diarrhea
- Nausea
- Vomiting
Stop taking the supplement if you experience side effects after taking a lysine supplement. Contact your healthcare provider right away for advice.
Health Benefits of L-Arginine
A Quick Review
Lysine is an essential amino acid involved in growth, tissue repair, collagen production, and other important bodily functions.It's concentrated in foods like meat, fish, eggs, and beans and can also be taken as a dietary supplement.
Most people get plenty of lysine through their diets and don't require supplemental lysine. Supplementation can be helpful for people who don't get enough lysine in their diet. Supplemental lysine may be helpful for certain people, like those with recurrent herpes outbreaks or anxiety. Be sure to clear it with a healthcare provider if you're interested in taking lysine supplements.
