Lysine, or L-lysine, is among the 20 amino acids essential for protein synthesis and tissue repair. Nine, including lysine, are considered “essential,” requiring dietary intake since the body can’t produce them.
Lysine plays crucial roles in the body and can be taken as a supplement to alleviate symptoms associated with the herpes virus. Continue reading to delve into the benefits of lysine and determine if an L-lysine supplement could be beneficial for you.
L-Lysine Effects and Benefits
The essential amino acid lysine is crucial for proper growth and energy production in your body. L-lysine plays numerous critical roles and offers various health benefits.
Increased Calcium Absorption
“Lysine appears to facilitate calcium absorption in the body,” as reported by Mount Sinai. Additionally, it “plays a crucial role in collagen formation, essential for bones and connective tissues such as skin, tendons, and cartilage.”
Given the importance of calcium in bone development, lysine directly influences bone health. Studies indicate its potential to mitigate bone loss and enhance overall bone density.
Athletic Performance Enhancement
Researchers in the August 2020 issue of the journal “Nutrients” reported that lysine is “found in great quantities in muscles and is associated with muscle mass.”
The Canadian Academy of Sports Nutrition highlights that lysine plays a role in forming carnitine, an amino acid that aids in fat burning and can enhance endurance in athletes. Mount Sinai adds that carnitine is “a nutrient responsible for converting fatty acids into energy and helping lower cholesterol.”
Moreover, lysine serves as a building block of protein. As noted by the Cleveland Clinic, protein is “a champion for your muscles, helping your body build and maintain them.”
Herpes Outbreak Reduction
Research suggests that lysine supplementation can enhance outcomes and reduce cold sore outbreaks in individuals with oral herpes. A study in the June 2017 issue of the journal “Integrative Medicine” reveals that lysine suppresses arginine, an amino acid vital for herpes virus replication, leading to a decreased risk of outbreaks.
This effect extends to oral herpes, genital herpes, and shingles. However, higher lysine doses and a low-arginine diet (found in chocolate, nuts, and dairy) are essential. Mount Sinai notes mixed findings on preventing cold sore and genital herpes outbreaks but indicates potential benefits in reducing recurrences or improving symptoms.
The herpes simplex virus, a common cause of Bell’s palsy, may also benefit from a high-lysine diet, yet additional research is needed for confirmation.
L-Lysine Sources
Given the body’s inability to produce lysine, it is essential to incorporate lysine-rich foods or supplements into your diet to meet daily lysine requirements.
Food Sources
Luckily, lysine-rich foods abound. Georgia State University and others highlight high-protein options such as poultry, pork, red meat, lamb, eggs, fish, and cheese—particularly ricotta, cottage cheese, and Parmesan. Plant-based sources include legumes, with lima beans, soybeans, lentils, and green peas ranking high, as per MyFoodData.com.
The Cleveland Clinic advises prioritizing complete proteins, encompassing all nine essential amino acids, including lysine.
Lysine Supplements
Individuals experiencing herpes or shingles outbreaks often consider lysine supplements to alleviate symptoms. As mentioned earlier, lysine may aid in addressing Bell’s palsy, cold sores, genital herpes, and shingles—conditions stemming from various forms of the herpes virus.
Athletes may also receive recommendations for lysine supplementation. Before incorporating lysine supplements, it is advisable to consult with a healthcare provider.
L-Lysine Deficiency
Lysine deficiency is considered uncommon in the United States, even among vegetarians and those on restricted diets. Consequently, lysine supplementation for dietary reasons is generally unnecessary.
Individuals at risk of lysine deficiency are those with minimal consumption of fresh fruits, vegetables, dairy, or meat, relying heavily on processed foods, sugary products, and soda. A February 2019 article in “Current Nutrition & Food Science” notes symptoms of lysine deficiency, such as anemia, dizziness, fatigue, nausea, loss of appetite, and reproductive disorders. Consult your doctor if you have concerns about lysine deficiency.
