Lysine, also known as L-lysine, is an amino acid needed for various bodily functions. As amino acids combine with other substances to form this macronutrient, they are called the “building blocks of protein.”
The bright side of this ingredient is that it can aid the body in absorbing calcium, zinc, and even iron which are the golden elements of our body. It boosts collagen growth and plays a strong card in the production of enzymes and hormones.
However, there might also be certain drawbacks like nausea and stomach aches associated with L-Lysine only if you consume it in excess. So, it’s always recommended to consume within the limit.
Want to know more about L-Lysine uses, benefits, side effects, and dosage recommendations? If yes, then binge on till the very end of this blog.
Lysine’s Health Benefits
The human body requires Lysine for proper functioning. It is a necessary component of proteins that aid in the growth and repair of bodily tissue. Below are some of the sure-shot benefits that you can get from this natural remedy.
Helping the Body Absorb Calcium, Zinc, and Iron
Lysine aids the body’s absorption of calcium, zinc, and iron. It works by facilitating the binding of these minerals to one another and then transporting them to their destination sites inside the body.
Boosting Collagen Growth
Collagen is a major structural protein that helps to keep skin smooth and elastic. As the body produces less of it with age, we develop fine lines and wrinkles. So, Lysine may help boost collagen production for healthier-looking skin.
Helping in the Production of Enzymes and Hormones
Lysine also helps to produce enzymes and hormones. Enzymes aid in food digestion and hormones are responsible for many body processes, including proper sleep and mood. Therefore, a lack of Lysine has been linked to depression and anxiety disorders.
Enhancing the Immune System
As mentioned before, L-lysine is an important amino acid that aids the body with protein production. It’s particularly useful in strengthening our immune systems. As L-lysine levels increase in the body, it enhances the production of antibodies that fight infection or other diseases.
So, consuming the right dosage can actually aid you in becoming more immune to different diseases.
Bodybuilders can consume a dosage of 3 grams daily to build muscles. Consuming this amount aids in increasing plasma levels, which helps to have bulky and strong muscles. And it’s recommended to add it to pre-workout and post-workout shakes.
It has been proven in many studies that L-Lysine can help treat shingles. It is a natural pain reliever for those suffering from postherpetic neuralgia (PHN), a common shingle symptom.
Dosage and Use:
The most effective way to take Lysine is on an empty stomach with water. According to researchers, a 70-kilogram (kg) individual requires approximately 800-3,000 milligrams of it per day.
For certain clinical purposes, experts suggest taking 100 milligrams to 4 grams each day.
Note: People who want to enhance their fitness workouts can benefit from this amino acid if they consume it before exercise or sleep.
L-Lysine Side Effects
Below are some drawbacks you can face if you consume excessive L-Lysine (10g – 15g each day).
Stomach cramps have been reported as a possible side effect of consuming excessive Lysine. This is because too much of this ingredient causes certain issues with the digestive process, so you’re likely to encounter stomach pains. Therefore, it’s always a must that you immediately consult with experts if certain issues take place.
Nausea is a common side effect if excessive L-Lysine is taken. Moreover, it can also take place if you have certain conditions like gallstones or kidney issues. So, we always suggest taking medical advice when you feel nauseous after Lysine intake.
If you encounter diarrhea issues after taking Lysine, then it’s a must that you stop taking this remedy immediately. Well, the major reason for this issue could be excessive intake.
Frequently Asked Questions
1. What are the sources of Lysine?
You can get most Lysine from animal products like dairy and meat. If you are vegetarian, you can get good sources of Lysine from consuming legumes and wheat germ.
2. Can you suggest a food list so that I can get sufficient Lysine?
You can eat the following foods to get sufficient Lysine:
- Red meat
- Fish, for instance, cod or sardines
- Wheat germ
- Cottage cheese
- Brewer’s yeast
3. Do most people need supplements to get L-Lysine?
No, most people do not require supplements to get this amino acid. Most people can get Lysine from their usual diet. Even vegetarians can easily intake this ingredient from their regular diet plan.
The body does not make Lysine on its own, but most people consume enough of it in their diet to meet their basic needs. Research on the benefits of this amino acid is still ongoing.
However, till now, we believe that you should know the L-Lysine uses, benefits, side effects, and recommended dosage. Nevertheless, if you tend to face any severe issues after taking this ingredient, ensure to consult with an expert.
Wass, C., Klamer, D., Katsarogiannis, E., Pålsson, E., Svensson, L., Fejgin, K., Bogren, B., Engel, J. A., & Rembeck, B. (2011). L-lysine as adjunctive treatment in patients with schizophrenia: a single-blinded, randomized, cross-over pilot study. BMC Medicine, 9, 40. https://doi.org/10.1186/1741-7015-9-40
Singh BB, Udani J, Vinjamury SP, Der-Martirosian C, Gandhi S, Khorsan R, Nanjegowda D, Singh V. Safety and effectiveness of an L-lysine, zinc, and herbal-based product on the treatment of facial and circumoral herpes. Altern Med Rev. 2005 Jun;10(2):123-7. PMID: 15989381. https://pubmed.ncbi.nlm.nih.gov/15989381/
About Jordan kally, MA, CSCS