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Home > Sports Nutrition > Amino Acids > Lysine
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Lysine
Lysine is an essential amino acid that is a necessary building block for all protein. It is needed for proper growth and bone development in children; it helps calcium absorption and maintains a proper nitrogen balance in adults. This amino acid aids in the production of antibodies, hormones, and enzymes, and helps in collagen formation and tissue repair. Because it helps to build muscle protein, it is good for those recovering from surgery and sports injuries. It also lowers high serum triglyceride levels.
Another very useful ability of this amino acid is its capacity for fighting cold sores and herpes viruses. Taking supplemental L-lysine, together with vitamin C and with bioflavonoids, can effectively fight and/ or prevent herpes outbreaks, especially if foods containing the amino acid arginine are avoided.
Lysine is an essential amino acid, and so cannot be manufactured in the body. It is therefore vital that adequate amounts be included in the diet. Deficiencies can result in anemia, bloodshot eyes, enzyme disorders, hair loss, an inability to concentrate, irritability, lack of energy, poor appetite, reproductive disorders, dizziness, retarded growth, and weight loss. Food sources of lysine include cheese, eggs, fish, lima beans, milk, potatoes, red meat, soy products, and yeast.
Lysine promotes efficient use of fatty acids needed for energy production. May be beneficial for menopausal women, who are at risk of getting osteoporosis, since lysine helps the body use calcium more effectively. Possibly helpful in resolving some fertility problems. Lysine improves concentration. Studies indicate lysine is beneficial for patients suffering from chest pain (angina); patients were given 6 grams a day and improved enough that they could stop taking their sublingual (under the tongue) nitroglycerin tablets within four weeks, and were able to increase their exercise levels, allowing their hearts to heal faster. Lysine can lower high serum triglyceride levels and high blood pressure.
Lysine is also a beauty aid that keeps skin looking young and vibrant; it does this by encouraging collagen formation, the underlying tissue that supports the surface layer of skin, which is vital for preventing wrinkles and sagging skin, as well as tissue repair.
Where is Lysine found?
Brewer's yeast, legumes, dairy, wheat germ, fish, and meat all contain significant amounts of lysine.
Who is likely to be deficient?
Most people, including vegans (vegetarians who also avoid dairy and eggs), consume adequate amounts of lysine. Athletes involved in frequent vigorous exercise have increased need for essential amino acids, although most diets meet these increased needs. The essential amino acid requirements of burn patients may exceed the amount of lysine in the diet.
How much Lysine to take?
Most people do not require lysine supplementation. Nutritionally oriented doctors often suggest that people with recurrent herpes simplex infections take 1,000-3,000 mg of lysine per day.
Side effects
In animals, high doses of lysine have been linked to increased risk of gallstones and elevated cholesterol. At supplemental doses, no consistent problems have been reported in humans, though abdominal cramps and transient diarrhea have occasionally been reported at very high (15 to 40 grams per day) intakes.
Lysine supplementation increases the absorption of calcium and may reduce its excretion. As a result, some researchers believe that lysine may eventually be shown to have a role in the prevention and treatment of osteoporosis.
Lysine works with other essential amino acids to maintain growth, lean body mass, and the body's store of nitrogen.
Caution
When supplementing for heart conditions, always do so in consultation with your doctor or naturally oriented healer.
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