Lysine: health benefits and its impact on diseases prevention and quality of life

Since lysine is an important amino acid, your body needs to get it from your diet or supplements because it cannot create it on its own (1). That’s why it is called an essential amino acid, and it is crucial for collagen formation, muscle healing, calcium absorption, and protein synthesis. 

Because it supports growth, repair, and general health, lysine is essential to the body's functions and well-being. Discover all the benefits of lysine by reading this article.

Best dietary sources of lysine

Our body cannot produce lysine, so it is essential to eat foods rich in this amino acid, such as:

• Meat: chicken, beef, and pork
• Fish: tuna and salmon
• Eggs: especially the egg whites
• Milk-based products: cheese, milk, and yogurt
• Legumes: lentils, beans, and chickpeas
• Quinoa: one of the best grains
• Nuts and seeds: Brazil nuts, almonds, and pumpkin
• Soy and its derivatives: tofu, tempeh, and edamame 

When we talk about the amino acid lysine, it is essential to remember the foods listed above, which are rich sources of this nutrient. However, it is important to consider that processed foods may change their amino acid composition, especially lysine.

These changes can affect its digestion and absorption, and even reduce the amount available to the body (2, 3).

Lysine - Health Benefits

Lysine is an essential amino acid crucial for nutrition and body development. The most important function is protein synthesis, in which lysine is one of the most critical amino acids. It is a fundamental component in the production of most proteins. Knowing this, it is essential to obtain adequate amounts of lysine through diet or supplementation.

Lysine is present in small amounts in foods like cereals, so many people might not get enough of it from their diets. This may impact the protein content of cereal—and legume-based meals. Furthermore, lysine is a reactive amino acid, which means that some of it may degrade or attach to other molecules, rendering it inaccessible to the body. 

It's crucial to consume enough lysine through food or supplements to stop this loss. Some people may benefit from taking lysine supplements to make sure they achieve their daily requirements because dietary demands alter throughout life (4).

Taking into consideration that lysine’s primary function is protein synthesis. Athletes benefit from lysine intake. Individuals must obtain amino acids from their diet or through supplementation to support muscle growth, maintenance, and repair. 

Lysine to treat and prevent diseases

Clinical trials have demonstrated numerous benefits of lysine supplementation. Below, we list some examples of benefits of using lysine:

• Herpes simplex virus management: L-lysine supplementation may help reduce the recurrence of herpes outbreaks in people who experience them frequently. Research suggests that a daily dose of 3 g is the most effective, as lower doses have shown mixed results. However, L-lysine does not appear to shorten the duration or ease the symptoms of active herpes lesions (5,6).
• Blood pressure reduction: A study conducted in Ghana with 180 participants aged 18-45 showed that lysine supplementation helped lower blood pressure in hypertensive individuals with inadequate lysine intake. Participants received 1 gram of lysine daily, and their systolic blood pressure was significantly reduced compared to the control group. Additionally, lysine was linked to decreased anxiety and stress, which may also contribute to lowering blood pressure (7).
• Stress and anxiety reduction: Some studies have shown that increased lysine intake or supplementation is related to a decrease in stress and anxiety levels. There is evidence that lysine's mechanism of action in reducing stress and anxiety is related to the regulation of cortisol levels, which has a direct influence on chronic stress. Lysine is also responsible for modulating serotonin receptors (5-HT4), which may have a positive influence on mood and help reduce anxiety symptoms (8,9).
• Glucose regulation: Lysine may influence postprandial glucose and insulin levels, which could potentially benefit blood sugar fluctuations after meals. The study's findings also indicate that lysine supplementation could be a potential tool to help manage post-meal glucose (10).

Despite the fantastic advantages of lysine and its enormous therapeutic potential, it is crucial to always get medical advice before beginning any supplement or altering your diet.

Lysine - Safety

Adults over 18 need about 30 mg of lysine per kilogram of body weight daily. Lysine metabolism and oxidation remain uncertain as they depend on individual, dietary, and lifestyle factors (11).

It has been demonstrated that lysine is safe when taken at the proper dosage. The moderate side effects that were reported included diarrhea, stomachaches, and nausea in the gastrointestinal tract. High lysine dosages make these effects more noticeable and harmful. Before beginning supplementing, consult a medical professional (12). 

Conclusion

As we can see, there is plenty of evidence that lysine plays a crucial role in our lives, especially in our bodily functions. The absence or low consumption of lysine can cause several health problems. A way to avoid and prevent our body from a series of diseases, such as stress, anxiety, high blood pressure, is to maintain a healthy diet. 

We can say that many foods supply lysine, but the richest sources include red meats, fish, and dairy products. Foods and nutrients that must be present in a balanced way in our meals.

Our long-term diet can contribute to a healthier and longer life. The choice of eating more natural foods and a balanced protein intake gives our body strength and vitality, promoting well-being and increasing quality of life.

Based on lysine´s safe profile, supplementation could be a valuable option when a specific dose is needed. For example, athletes need to improve their performance or individuals need to be treated for certain health conditions.

Read more about lysine and protein in building muscle in our previous article:

• What is the optimal lysine dosage?
• The Role of Protein in Maintaining Muscle Mass as You Age
  

Literature sources:

1. Matthews DE. Review of Lysine Metabolism with a Focus on Humans. J Nutr. 2020 Oct 1;150(Suppl 1):2548S-2555S. doi: 10.1093/jn/nxaa224.
2. Rutherfurd SM, Moughan PJ. Digestible reactive lysine in selected milk-based products. J Dairy Sci. 2005 Jan;88(1):40-8. doi: 10.3168/jds.S0022-0302(05)72660-6. 
3. Bandyopadhyay S, Kuriyan R, Shivakumar N, Ghosh S, Ananthan R, Devi S, Kurpad AV. Metabolic Availability of Lysine in Milk and a Vegetarian Cereal-Legume Meal Determined by the Indicator Amino Acid Oxidation Method in Indian Men. J Nutr. 2020 Oct 12;150(10):2748-2754. doi: 10.1093/jn/nxaa235.
4. Gunarathne R, Guan X, Feng T, Zhao Y, Lu J. L-lysine dietary supplementation for childhood and adolescent growth: Promises and precautions. J Adv Res. 2024 May 11:S2090-1232(24)00202-9. doi: 10.1016/j.jare.2024.05.014.
5. Jamgochian M, Alamgir M, Rao B. Diet in Dermatology: Review of Diet's Influence on the Conditions of Rosacea, Hidradenitis Suppurativa, Herpes Labialis, and Vitiligo. Am J Lifestyle Med. 2021 Jul 2;17(1):152-160. doi: 10.1177/15598276211026592.
6. Mailoo VJ, Rampes S. Lysine for Herpes Simplex Prophylaxis: A Review of the Evidence. Integr Med (Encinitas). 2017 Jun;16(3):42-46.
7. Vuvor, F., Mohammed, H., Ndanu, T. et al. Effect of lysine supplementation on hypertensive men and women in selected peri-urban community in Ghana. BMC Nutr 3, 67 (2017). https://doi.org/10.1186/s40795-017-0187-6
8. Smriga M, Ghosh S, Mouneimne Y, Pellett PL, Scrimshaw NS. Lysine fortification reduces anxiety and lessens stress in family members in economically weak communities in Northwest Syria. Proc Natl Acad Sci U S A. 2004 Jun 1;101(22):8285-8. doi: 10.1073/pnas.0402550101.
9. Ghosh S, Smriga M, Vuvor F, Suri D, Mohammed H, Armah SM, Scrimshaw NS. Effect of lysine supplementation on health and morbidity in subjects belonging to poor peri-urban households in Accra, Ghana. Am J Clin Nutr. 2010 Oct;92(4):928-39. doi: 10.3945/ajcn.2009.28834.
10. Ullrich SS, Fitzgerald PC, Nkamba I, Steinert RE, Horowitz M, Feinle-Bisset C. Intragastric Lysine Lowers the Circulating Glucose and Insulin Responses to a Mixed-Nutrient Drink without Slowing Gastric Emptying in Healthy Adults. J Nutr. 2017 Jul;147(7):1275-1281. doi: 10.3945/jn.117.252213.
11. Tomé D, Bos C. Lysine requirement through the human life cycle. J Nutr. 2007 Jun;137(6 Suppl 2):1642S-1645S. doi: 10.1093/jn/137.6.1642S.
12. Hayamizu K, Oshima I, Nakano M. Comprehensive Safety Assessment of l-Lysine Supplementation from Clinical Studies: A Systematic Review. J Nutr. 2020 Oct 1;150(Suppl 1):2561S-2569S. doi: 10.1093/jn/nxaa218.