4 impressive health benefits of lysine
Lysine is an amino acid found primarily in animal products. Although more research is needed, it may help reduce anxiety, prevent cold sores, improve calcium absorption, and promote wound healing.
Lysine is a building block of protein. It is an essential amino acid because the body cannot produce it, so it must be obtained from food.
It is important for normal growth and muscle turnover, and it forms carnitine, which is found in most cells. In addition, lysine helps transport fats across cells so they can be converted into energy.
L-lysine is the form of lysine that the body can use. It occurs naturally in foods and is the type used in dietary supplements.
Here are 4 impressive health benefits of lysine.
1. It may protect against cold sores and treat them by blocking arginine
Cold sores, or fever blisters, are symptoms of an infection and often appear on the lips or in the corners of the mouth.
They appear as fluid-filled blisters that may cause discomfort such as tingling, pain, and burning.
Cold sores are caused by herpes simplex virus type 1 (HSV-1), which can hide in your spinal cord. During times of stress, or when your immune system is weakened, HSV-1 can trigger cold sore outbreaks.
Some research suggests that lysine supplements may help prevent HSV-1 replication and reduce the duration of cold sores. Lysine is thought to block another amino acid, arginine, which viruses need to reproduce.
However, studies have produced mixed results on the effects of lysine on HSV-1.
For example, one review found that supplementing with less than 1 gram (g) of lysine per day was ineffective in preventing cold sores in people who consumed sufficient arginine in their diet, but consuming doses greater than 3 g per day improved cold sore symptoms.
Additionally, not all studies show that lysine effectively reduces the occurrence or duration of cold sores. In fact, one review found insufficient evidence to recommend it for treating cold sores.
SUMMARY Some studies suggest that lysine may help reduce the duration and frequency of cold sores, but the evidence is mixed.
2. May reduce anxiety by blocking stress-response receptors
Lysine may play a role in reducing anxiety.
A 2003 study showed that it blocks receptors involved in the stress response. The researchers observed that rats given lysine had lower rates of stress-induced loose bowel movements.
Another older study involving 50 people found that supplementing with 2.64 g of lysine and arginine reduced stress-induced anxiety and lowered levels of the stress hormone cortisol after 1 week.
Similarly, an older study found that adding 4.2 g of lysine per kilogram (kg), or 2.2 pounds, reduced anxiety scores in men with very high stress levels in Syrian villages.
After 3 months, consuming lysine-enriched flour also reduced cortisol levels in women.
Lysine may also help people with schizophrenia, a mental disorder that disrupts an individual's perception of the outside world, resulting in changes in thinking and behavior.
Although the research is still in its early stages and is mostly limited to older studies, lysine may improve schizophrenia symptoms when combined with prescription medications.
SUMMARY Lysine may help reduce feelings of anxiety and lower levels of the stress hormone cortisol in some people. Early research also suggests that it may help improve symptoms in people with schizophrenia.
3. May improve calcium absorption and retention
Lysine may help the body retain calcium.
Lysine is thought to increase calcium absorption in the intestines and help the kidneys retain the mineral.
An older study involving 30 women, including 15 women with osteoporosis, found that supplementing with calcium and lysine reduced calcium loss in the urine.
Those who received 3 g of calcium alone gradually developed increased calcium levels in their urine. However, those who also received 400 milligrams (mg) of lysine lost less calcium through their urine.
Lysine appears to protect your bones and may also play a role in regulating calcium transport in the body.
For example, it has been shown to prevent calcium buildup in the arteries of rats. This type of buildup is a risk factor for heart disease.
Nevertheless, more high-quality, recent research in humans is needed before lysine supplements can be recommended to support bone or heart health.
SUMMARY Lysine may help increase calcium absorption and reduce calcium loss in the urine. It may even reduce the risk of calcium buildup in the arteries. However, more high-quality, recent research in humans is needed.
4. May promote wound healing by supporting collagen formation
Lysine may improve wound healing in the body.
In animal tissues, lysine becomes more active at the wound site and helps speed up the repair process.
Lysine is necessary for the formation of collagen, a protein that acts as a scaffold and helps support and provide structure to the skin and bones.
Lysine itself may also act as a binding agent, thereby increasing the number of new cells in the wound. It may even promote the formation of new blood vessels.
In a 2011 study, topical application of a combination of lysine and hyaluronic acid was more effective at reducing the size of pressure ulcers than sodium hyaluronate, another medication that promotes wound healing.
Another 2009 study of 40 rabbits found that 21 mg/kg (47 mg/kg) of lysine and 23 mg/kg (50 mg/kg) of arginine significantly improved blood flow and overall bone healing. In fact, the healing time of rabbits receiving lysine and arginine was reduced by 2 weeks compared with the control group.
Wound healing is a complex process that requires various minerals, vitamins, and other factors. Lysine appears to play an invaluable role, and wound healing is impaired when there is insufficient lysine.
To date, studies have examined only oral lysine supplements for wound healing in animals, so more studies in humans are needed. In addition, it is not known whether applying it directly to wounds could be effective.
SUMMARY Lysine is essential for the formation of collagen, a vital protein that affects wound healing. Some studies in humans and animals suggest that lysine may speed wound healing and reduce recovery time, but research is still limited.
Other potential benefits
Lysine—like all amino acids—is used in the body as a building block for proteins. These proteins help produce hormones, immune cells, and enzymes.Lysine may offer several benefits beyond those discussed above.
Here are other areas where lysine may benefit your health:
- Eye health: An older study in diabetic rats found that lysine supplements may prevent cataract formation.
- Diabetes: A 2009 study found that lysine may reduce blood sugar levels in people with diabetes. However, the connection remains unclear.
- Blood pressure: A study involving 50 adults with lysine deficiency and high blood pressure found that lysine supplements significantly reduced blood pressure.
Adequate lysine is vital for maintaining normal health, and supplements may benefit certain people and conditions.
SUMMARY Research on lysine is promising, as it may improve blood sugar levels and reduce blood pressure.
The best food sources and supplements
Lysine is found in naturally high-protein foods, including meat and dairy products, as well as in smaller amounts in plant-based foods.
Here are some great sources of lysine:
- Meat: beef, chicken, and lamb
- Seafood: shellfish, shrimp, and oysters
- Fish: salmon, cod, and tuna
- Dairy products: milk, cheese, and yogurt
- Legumes: soybeans, kidney beans, and chickpeas
- Nuts and seeds: pistachios, pumpkin seeds, and cashews
If you are prone to cold sores, taking 1 g of lysine daily or using a lysine-containing gel may be worth considering, but remember that it is best to speak with a healthcare professional first (4 reliable sources).
SUMMARY Animal-based foods, such as meat, fish, and dairy products, provide the most lysine, but it is also found in adequate amounts in legumes, nuts, and seeds. Fruits, vegetables, and grains are very poor sources of lysine.
Lysine is an essential amino acid with numerous benefits, ranging from preventing cold sores to reducing anxiety and promoting wound healing.
As a building block of proteins, it may also offer several other benefits. Without enough lysine, your body may be unable to produce sufficient or adequate hormones and immune cells.
Lysine is found in large amounts in animal products, including meat, fish, and dairy products. Certain types of legumes, nuts, and seeds may also help increase your intake.
Source: www.healthline.com
