L-Lysine Review: Health Benefits, Side Effects & Dosage
Over the years, Lysine has been used to treat the herpes virus and helped many people recover from workouts. L-lysine is very essential and has so many benefits for your health.
Lysine helps in proper physical growth and lowering cholesterol levels. It helps the body absorb calcium and the formation of collagen. Collagen is critical for bones, cartilage, tendons, and other connective tissues.
Lack of Lysine can cause loss of appetite, nausea, fatigue, agitation, dizziness, bloodshot eyes, anemia, slow growth, and reproductive disorders.
This review gives insight into the impressive health benefits of Lysine.
Summary of L-Lysine
L-lysine is an amino acid responsible for many essential proteins in our body which build up immunity to fight diseases, reduces anxiety, increase appetite and digestion, boost attention, and improve mental clarity.
Other health benefits of Lysine include an increase in calcium absorption, the building of muscle protein, production of enzymes, hormones, and antibodies.
Lysine can be acquired from food sources such as lentils, legumes, beans, nuts, eggs, red meat, milk, sardines, cheese, and other protein-rich food. It can also be acquired from nutritional supplements.
There are many reports about the impact of L-lysine supplements on overall body health such as boosting information processing, long-term and short-term memory, concentration capacity, and reasoning.
Requirements and Dosages of Lysine
3–4 months old babies: 103 mg/kg a day.
2 years old toddlers: 64 mg/kg a day.
School-aged children: 58 mg/kg a day.
Adults: 30 -35 mg/kg a day.
In a typical western diet, the intake is between 40–180 mg/kg a day, and in case of the upper limit, not more than 300–400 mg/kg a day
Normally, the recommended intake is only 1,000 mg a day, but you can take a daily dose of up to 3 grams for therapeutic purposes. To be on the safe side, take it in three separate doses.
In other cases, some patients may be required to continue using it at higher doses. For instance, herpes patients may take up to 9 grams a day, especially during an outbreak.
Lysine has a somewhat unpleasant taste (salty). Consumers are advised to mix it with amino acid flavoring to make it taste better.
How L-lysine works
As you may know, L-lysine is an essential amino acid or simply — the building blocks of protein and highly required for proper internal body functions and growth. In every few hundred amino acids, about 20 are used in protein creation and growth, and about 10 of those 20 can be naturally produced by the body.
The other remaining 10 are referred to as essential amino acids because they must be consumed for one to have good health. Lack of amino acids causes degradation of internal cells and can result in other problems, therefore, you are required to have enough intake in your diet.
Most of the essential amino acids are stereoisomers, which in simple terms is existing in two variations, identical to one another. Lysine exists in D- and L- forms of the amino acids. The L-form is mainly used for protein synthesis and is acquired from food and supplements. Due to this, many people simply call it Lysine for short.
L-lysine has so many health benefits. It is used as a treatment for cold sores and a possible anti-anxiety supplement. Like many nutritional supplements, L-lysine can be consumed orally. However, it is best absorbed in the body when taken with food. You can find it in large amounts of food such as meat, eggs, beans, and cheese.
L-lysine plays a very important role in the formation of carnitine. Carnitine lowers cholesterol levels by converting fatty acids into energy. L-lysine absorbs calcium which helps the body to form collagen, which is very critical in the growth, maintenance of bones, and all connective tissues including the skin.
L-lysine is a natural disease-fighting agent and can benefit you in a variety of ways, many of which are still undergoing research.
Health Benefits of L-lysine
1. May decrease outbreak & frequency of herpes viruses
Lysine is mainly used to treat cold sores and it is very effective, according to most individuals who have used it. Experts agree that L-lysine can aid in reducing the frequency and severity of HSV (herpes simplex-1 virus) outbreak in an individual.
One study reported that 87% of patients who used a cream containing a mixture of L-lysine, herbs, and zinc, recovered from their cold sores by the sixth day of treatment as opposed to 21 days which is the usual time it takes to heal.
2. Increases absorption of calcium
L-lysine intake promotes the absorption of calcium in the body. Taking the right amount of calcium promotes dental health, healthy weight, nerve and muscle health, cancer prevention, diabetes prevention, and PMS symptom reduction.
Athletes consume L-lysine as a protein supplement to enhance their performance.
3. May assist in the treatment of cancer
According to research done at Florida State University in 2007, L-lysine can locate a damaged strand by identifying a damaged spot in it and causing it to tear apart. This process is called “cleavage.”
The cell cannot repair this damage, leading to the suicidal death of malignant cells while leaving the healthy cells intact.
4. Reduces diabetes-related problems
People suffering from diabetes are at higher risk of infection and other diabetes-related problems. Over the years, these conditions have been attributed to the large presence of advanced glycation end products (AGEs).
L-lysine prohibits the development of AGEs in diabetic patients by preventing specific pathways of glycation responsible for these products.
5. Reduces anxiety & other psychological symptoms
Increasing your L-lysine intake can help minimize anxiety. It partly binds to serotonin receptors which prevent anxiety responses, decreases stress-induced anxiety responses, and diarrheal responses.
6. Supports a healthy gut
Many people suffer from a leaky gut without knowing it. This condition allows larger than intended food particles to get out of the digestive system into the rest of the body, causing allergic reactions, joint pain, low energy, thyroid disease, and autoimmune diseases.
L-lysine is known to suppress digestive problems.
Ways to Incorporate More L-lysine
#1: Eat L-lysine-Rich Food
You need to consume the right amount of lysine in your diet since you can’t produce it in your body. Taking foods that are rich in lysines such as animal products and legumes may help a lot.
Some of the L-lysine-rich food are beef, pork, cheese, chicken, soya beans, eggs, sardine, lentils, and white beans.
#2: Taking Supplements (Tablets, Capsules, Liquids)
By this time you should already know the importance of Lysine in your diet. Apart from the food that is higher in lysine, you can take supplements to get sufficient L-lysine in your diet.
Like many other things — too much lysine can cause abdominal pain and diarrhea.
#3: Applying L-lysine Cream
L-lysine can also be found in ointment form as a treatment for skin injuries and cold sores. Avoid using different formulations of lysine, for example, tablets, liquids, and others at the same time unless directed.
This will help you reduce the risk of overdosage.
What Are the Side Effects Associated With Using L-lysine?
- L-lysine supplements are reported to cause side effects if taken in high doses. However, consuming foods rich in lysine has no side effects. Some of the side effects include diarrhea and stomach pain. Patients with kidney and liver problems should use caution and consult with their doctor before they begin to take L-lysine supplements.
- L-lysines have benefited people with a large number of diseases. However, those with HIV/AIDS should avoid taking Lysine supplements and only consume lysine-rich food — because it does not produce the same effects.
- Also, only a little research has been done on its effect on pregnant women. So those who are pregnant/or nursing should avoid taking lysine supplements.
- People with severe herpes outbreaks are advised to take high doses of lysine. However, they should know that this can lead to gastrointestinal upsets, stomach cramps, and diarrhea.
- Another problem associated with Lysine intake is its reaction with Arginine. When taken in high doses, it can result in a deficiency in Arginine. This may bring about gallstones, triglyceride levels, and increase cholesterol. The L-lysine supplement is generally safe for consumption, however, to be on the safe side, use the recommended guidelines.
Bottom Line
L-lysine is very important in our body because of its ability to build proteins. Our bodies cannot produce this essential amino acid and therefore, we can only consume it in food or in form of supplements. It can also be found in the topical cream form. Most people use Lysine in the treatment of the herpes simplex virus.
L-lysine has a mechanism that can be used to fight cancer. It has a variation that helps reduce tumor size and completely destroy malignant cells without damaging the adjacent healthy cells. Lysine help reduces diabetes-related illness, increases calcium absorption, and improves gut health.
You are recommended to take foods that are rich in lysine. This is the most effective way you can absorb this nutrient and fully obtain all the L-lysine benefits. A good dose for an average person is between 800 and 3,000 milligrams each day.
Have you used L-lysine before? Well, we’d love to hear more from you. Share your experience in the discussion below.
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In case you have any concerns or questions about your health, consult with a doctor, or any other healthcare professional. If you use the information provided on this site, it will be at your own risk.
