Lysine: potential of an essential amino acid

In the world of nutrition and health, there are numerous nutrients and substances that are often overlooked but can still be important for our wellbeing. Lysine, an essential amino acid, is one such element that, despite its relative obscurity, can fulfil a remarkable range of functions in the body. Whether taken through the diet, in capsules or tablets: Find out more about the uses and effects of this amino acid here.

What is lysine and what role does it play in the body?

Lysine (also Lys, L-lysine and L-lysine HCl; L-lysine HCl is the hydrochloric acid salt) is an essential amino acid, which means that our body cannot produce it itself and we must therefore obtain it from our diet. This amino acid plays a crucial role in the body as it is essential for the formation of proteins and enzymes [1]. Here are some of the most important functions and uses of the amino acid L-lysine:

Protein synthesis [1]: L-lysine is a building block for proteins, which fulfil numerous functions in our body. Proteins are important for building tissue, muscles and organs.

Enzymatic reactions [9]: Enzymes are biological catalysers that enable chemical reactions in the body. L-lysine plays a role in the formation of these enzymes.

Collagen formation [1]: L-lysine is involved in the production of collagen, a protein that is crucial for the health of skin, hair and nails. Find out more about collagen and collagen hydrolysate here: https://vita-world24.de/en/blog/Collagen-hydrolysate-what-to-look-out-for

Calcium intake [5]: The active ingredient L-lysine contributes to the absorption of calcium in the intestine and is therefore important for strong bones and teeth.

Find out more about amino acids in our article on this topic: https://vita-world24.de/en/blog/What-are-amino-acids

Why is lysine an essential nutrient?

Lysine is an essential nutrient because our body needs it but cannot produce it [3]. We therefore need to ensure that we get enough L-lysine from our diet. A lack of L-lysine can lead to a protein deficiency, which can affect growth, wound healing and the production of enzymes and hormones.

Which foods are rich in lysine?

In order to get enough L-lysine, it's important to include lysine-rich foods in your diet. Here are some foods that are rich in lysine [1]:

Meat: Poultry, beef, pork and lamb contain high amounts.

Fish: Fish varieties such as tuna and salmon are good sources.

Eggs: Eggs offer a versatile way to get the amino acid into your diet.

Dairy products: Yoghurt, cheese and milk

Pulses: Beans, lentils and chickpeas are excellent plant sources.

Nuts and seeds: Almonds, cashews, sesame and chia seeds

A balanced diet with these foods can ensure that you get enough mg of the active ingredient. If you still cannot meet your daily mg requirement, taking dietary supplements containing the amino acid L-lysine, e.g. as capsules or tablets, is an option.

What effect does lysine have on the skin?

The amino acid L-lysine plays a crucial role in skin health, as it can promote the production of collagen and contribute to the maintenance of firm connective tissue [7]. A sufficient lysine content in the diet (or by taking tablets or capsules) can therefore help to prevent the accelerated formation of wrinkles caused by environmental influences. Studies also show that peptides, smaller proteins consisting of several amino acids, can have an influence on extrinsic (externally influenced) hair ageing [9]. The intrinsic (genetic) ageing process, on the other hand, cannot be influenced.

In addition, the active ingredient can help to reduce skin irritation and thus help to support the health and appearance of the skin.

Can lysine help with herpes outbreaks?

Some studies suggest that taking lysine supplements can reduce the frequency and severity of herpes outbreaks, while others do not confirm this effect. According to one study, the amino acid lysine can inhibit the multiplication of the herpes virus and thus alleviate the symptoms [7]. This result gives hope that the use of the amino acid for herpes could be a supplement to existing medication, but further research into the effect is needed to confirm this theory.

How does L-lysine affect the immune system?

As is also known from vitamins, the amino acid plays an important role in supporting the immune system [5]. It can, also in combination with vitamin C, help to strengthen the body's defences and prevent infections.

In addition, the collagen production supported by L-lysine intake can help to maintain the integrity of the skin and mucous membranes. Healthy skin and mucous membranes are important barriers against pathogens and provide additional protection for the body. Taking L-lysine can therefore also help in this way to support the health of the immune system, reduce susceptibility to infections and thus avoid the use of medications with potential side effects.

Are there any side effects or risks when taking lysine supplements?

Taking lysine supplements correctly at recommended doses is considered safe and generally has few side effects. However, prolonged overdosing can have side effects and lead to blood sugar fluctuations, impair blood clotting and have a negative effect on the kidneys [5]. Due to these side effects, people with kidney disease should consult their doctor before taking lysine supplements and discuss the use of capsules or tablets containing this ingredient in detail.

What role does lysine play in athletic performance?

The amino acid lysine can support athletic performance because, as an essential amino acid, it contributes to the formation of muscle protein and can support muscle growth, maintenance and repair [4]. This can therefore help to build muscle and promote recovery after exercise. In addition, L-lysine is involved in the production of collagen, which is important for the health of tendons, ligaments and connective tissue, and can therefore maintain overall physical performance.

L-threonine can also support muscle building. Find out more here: https://vita-world24.de/en/blog/L-threonine-an-essential-amino-acid-with-important-functions

Can lysine help treat anxiety and stress?

There is some evidence that L-lysine can help reduce anxiety and stress. Research has shown that the amino acid can have an influence on cortisol levels [2] and an effect on serotonin levels in the brain [6]. Serotonin is a neurotransmitter that plays an important role in the regulation of mood. However, the results on serotonin have so far come from experiments with rats, so further research into the effect in humans is necessary.

Another amino acid that can have an influence on mood is S-adenosylmethionine (SAMe). Read more about this in our article: https://vita-world24.de/en/blog/SAMe-for-more-energy-and-a-better-mood

How much lysine do you need daily for optimal effect?

L-lysine requirements vary depending on age, gender and lifestyle. In general, a daily intake of around 14 mg L-lysine per kilogramme of body weight is recommended for healthy adults [9]. Food supplements in the form of tablets or capsules are one way of taking in the active ingredient. Depending on the preparation, the contents of the capsules or tablets are supplemented with vitamins such as vitamin C to cover a wider range of applications.

It is important to ensure that you eat a balanced diet to ensure that you absorb enough L-lysine. Please note that a varied diet with lysine-rich foods is often sufficient to cover your needs. Food supplements are nevertheless a practical way to ensure an optimal supply.

L-lysine and painkillers?

The active ingredient is also used in medicines, for example in capsules in combination with ibuprofen to treat pain. The combination drug is said to work faster than drugs containing pure ibuprofen. However, a study that directly compared the effectiveness of ibuprofen and ibuprofen lysinate showed that treatment with medication that also contains lysine had the same effect as treatment with lysine-free medication [8]. One group received ibuprofen lysinate 683 mg (corresponding to 400 mg ibuprofen content) and the other group 400 mg ibuprofen [8].

Conclusion

Lysine is an important amino acid that fulfils many functions in the body. A balanced diet with lysine-rich foods can help meet your needs and, in conjunction with a healthy lifestyle, support your health. If you have any questions about taking lysine supplements or the optimal dosage, you should consult a doctor or nutritionist.

Sources:
[1] https://www.gelbe-liste.de/wirkstoffe/Lysin_15901
[2] https://www.spektrum. en/news/man-nehme-lysin/720900
[3] https://www.doccheck.com/de/detail/articles/41081-aufs-maul-lysin-vs-herpes
[4] https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
[5] https://medlexi.de/Lysin
[6] https://pubmed.ncbi.nlm.nih.gov/14676321/
[7] https://pubmed.ncbi.nlm.nih.gov/3115841/
[8] https://www.deutsche-apotheker-zeitung.de/news/medwissinfo/2020/03/01/therapie-von-akuten-schmerzen-wirksamkeitsvergleich-von-ibuprofen-lysinat-und-ibuprofen
[9] https://www1.biologie.uni-hamburg.de/b-online/d19_1/lysin.htm

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